Proponents of this diet claim that cooking causes ingredients to lose some of their important nutrients and enzymes. By consuming raw plant foods, they believe the diet will improve energy levels, prevent (and even reverse) disease and improve overall health.
But research suggests that raw vegan diets, if followed for a long time, may cause more harm than good. Here’s why:
Research does suggest that some raw foods may be healthier than cooked foods. For example, cooking causes brussels sprouts and red cabbage to lose as much as 22% of their thiamine content. This is a form of vitamin B1 which keeps the nervous system healthy.
Though some vegetables may lose nutrients during cooking, others have a greater nutrient content when cooked. This is because some nutrients are bound within the cell walls of the vegetables. Cooking breaks the cell walls down, allowing the nutrients to be released and more readily absorbed by the body.
For example, when spinach is cooked, it becomes easier for the body to absorb the calcium is contains. Research has also found that while cooking tomatoes reduces their vitamin C content by 28%, it increases their lycopene content by more than 50%. Lycopene has been associated with a lower risk of a range of chronic diseases including cardiovascular disease, cancer and heart disease. Asparagus, mushrooms, carrots, broccoli, kale and cauliflower are other examples of vegetables that are more nutrient-dense when cooked.
Read more: Nine vegetables that are healthier for you when cooked
Cooked vegetables can also supply the body with more antioxidants. These are molecules that can fight against a type of harmful molecule known as free radicals, which can damage cells and may lead to disease over time. Some vegetables (including asparagus, mushrooms, spinach, tomatoes and broccoli) contain higher levels of the antioxidants beta-carotene (which the body turns into vitamin A), lutein and lycopene when cooked than they do when raw.
Vitamin and mineral deficiencies are likely
Raw vegan diets are likely to lack many important vitamins and minerals – namely vitamins B12 and D, selenium, zinc, iron and two types of omega-3 fatty acids. This is because many of the foods that contain high levels of these vitamins and minerals come from animals – such as meat and eggs. These vitamins all play a key role in the structure, development and production of brain and nerve cells, alongside supporting a healthy immune system.
Of particular concern are vitamin B12 levels. A study on people who followed strict raw food diets found that 38% of participants were deficient in vitamin B12. This is concerning, especially given vitamin B12 deficiency is associated with a range of problems, including jaundice, mouth ulcers, vision problems, depression and other mood changes.
The same study also found that a strict, raw vegan diet increased levels of hom*ocysteine (an amino acid broken down by vitamin B12) because of B12 deficiency. This is a concern as increased hom*ocysteine levels can potentially increase the risk of cardiovascular disease and stroke.
May lead to loss of periods
If not planned correctly, the raw vegan diet may lead to unintentional weight loss if you aren’t consuming the amount of calories your body needs to function. This is particularly concerning for young women.
Researchers have found that 30% of women under 45 who followed a raw food diet for more than three years had partial to complete amenorrhea (absence of menstruation). This is likely because of weight loss caused by the raw vegan diet. Amenorrhea can cause a range of issues, including infertility, as well as reduced bone mineral density and osteoporosis. Other studies have also shown that young women who consume 22-42% fewer calories than required were at greater risk of suppressed reproductive function.
While following a plant-based diet can have many benefits for health, the raw vegan diet may potentially be taking things a bit too far and may come with even greater risks if not followed carefully. If you are planning to do a raw vegan diet, it’s important to plan carefully to ensure you are consuming all the nutrients you need for optimal health, in the required amounts. I also wouldn’t recommend following it for a long period of time because of the many risks it may have.
A raw vegan diet devoid of supplements can be low in vitamin B12, iodine, calcium and vitamin D and may provide too little protein and too few calories, leading to an array of health issues. It may also cause tooth decay and fertility issues.
Long-term consumption of a raw food diet is associated with favorable serum LDL cholesterol and triglycerides but also with elevated plasma hom*ocysteine and low serum HDL cholesterol in humans.
Studies have shown that individuals on a raw food diet had significantly higher levels of antioxidants in their system compared to individuals on a regular cooked, omnivorous diet. Dietary antioxidants have been reported to act as anti-cancer agents in several studies.
Reduced Inflammation: Raw foods are high in anti-inflammatory compounds, such as antioxidants and phytonutrients, which can reduce inflammation in the body. Inflammation is a key driver of many chronic diseases like heart disease, cancer, and autoimmune disorders.
Studies have also shown that a raw vegan diet can lead to weight loss. A study published in the journal Nutrition & Diabetes found that participants who followed a raw vegan diet for six months lost an average of 22 pounds, while also reducing their body fat and waist circumference.
A study on people who followed strict raw food diets found that 38% of participants were deficient in vitamin B12. This is concerning, especially given vitamin B12 deficiency is associated with a range of problems, including jaundice, mouth ulcers, vision problems, depression and other mood changes.
A raw vegan diet may not be sustainable in the long term. The lack of bread, cooked grains, and cooked legumes can make it challenging to get enough calories every day without frequent meals, which may make it too restrictive to be a 24/7 thing.
The raw vegan diet is a nutritious diet that includes many healthful plant-based foods. Eating these foods may decrease a person's risk of certain diseases, such as diabetes and heart disease. However, if a person does not carefully plan their diet, they may not get all of the calories or nutrients they need.
It can be safe to eat raw peanuts, but most peanut butters have roasted peanuts so they can be shelf stable for longer. A raw vegan diet usually means eating mostly, but not entirely raw. So some raw vegans will include peanut butter.
I think raw vegan hummus may be a bit confusing since traditional hummus is made with chickpeas. Since you have to cook chickpeas, traditional hummus is not raw vegan. However this cauliflower hummus recipe is made with peas. Therefore it is lower in calories, yet still high in protein!
While observers of a raw diet may eat rice, only certain types are viable and the rice must be prepared by sprouting. Rice cannot be eaten in its hard raw state. It must be hydrated, and in the case of the raw diet, sprouted. Both white rice and wild rice will not sprout.
Going raw vegan even for just a week is a great way to tap back into what your body needs and doesn't need, and it's a good exercise in learning new recipes and experimenting with new foods. I'm grateful to raw veganism for reminding me to drink water, eat more fruit and veg and nuts and seeds.
Raw meat and poultry are most likely to cause food poisoning. They can have all sorts of bacteria from E. coli to salmonella, which can make you very sick. To stay safe, be sure meats are properly cooked.
The main concern with eating raw (uncooked or unpasteurized) foods is food poisoning. Pasteurization is a process that uses heat to destroy bacteria in foods. Without this, bacteria such as salmonella, listeria and E. coli can spread and cause infection.
“Yo-yo” dieting (repetitive cycles of gaining, losing, & regaining weight) has been shown to have negative health effects, including increased risk of heart disease, long-lasting negative impacts on metabolism, etc. Dieting forces your body into starvation mode.
Common pathogens that can cause botulism in raw meat include Salmonella , Clostridium perfringens , E. coli , Listeria monocytogenes and Campylobacter . Symptoms of food poisoning include nausea, vomiting, diarrhea, stomach cramps, fever and headache.
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Introduction: My name is Duncan Muller, I am a enchanting, good, gentle, modern, tasty, nice, elegant person who loves writing and wants to share my knowledge and understanding with you.
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