Raw Vegan Diet: Benefits And Risks

The raw vegan diet is also known as raw veganism; it is very simple to perform and consists of not cooking food and eating it in its natural state.

Have you ever wanted to start a raw vegan diet but do not know if you have enough customs to carry it out? In this article we tell you how you can do it, but first you have to know what it is.

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What is raw veganism?

The raw vegan diet is also known as raw veganism; it is very simple to perform and consists of not cooking food and eating it in its natural state.  These principles have different exceptions and conditions that we will see later.

This diet is made because it is really nutritious for the body and also because the benefits are great, a raw vegan diet is important for the body of vegans because they acquire more nutrients than are usually consumed in a diet with cooked foods.

Raw vegan food refers to live food or raw food, other terms are raw vegan. You can feed on natural, organic vegetables without cooking.

You can also consume fruits, roots, vegetables, seeds, nuts, some algae and sprouts. You can also eat dehydrated foods because when they cook at less than 42 ° C the properties of the food are not lost.

Raw vegan diet menu

To choose your menus you must know how to make a good combination of foods, so you must know what are the best combinations and rules in this lifestyle.

There are many types of foods that you can eat to carry out your vegan diet, while you give simple combinations to your body, he manages to make digestion easier and assimilate nutrients more easily.

On the other hand, we must remember that the followers of the raw vegan diet must ensure that they can supplement vitamin B12, and not depend on natural sources such as algae or fermented foods, since these do not constitute an effective source of this vitamin.

This is a list of ideal foods:

  • Starches: pumpkin, potatoes and beetroot
  • Fats: nuts, coconut, seeds and avocados
  • Acids: tomatoes, peppers and sour fruits
  • Sweets: dried fruits and sweet fruits

If you want to make good combinations follow these simple rules of raw veganism that there is no problem if you jump sometimes:

  • Try not to combine fats and sweets
  • Preferably not combine different types of fats
  • Do not combine acid and sweet fruits
  • Do not combine acids with starch

The transition to a raw diet: How to do it well

To do it right, you must start by including uncooked food in your food. Remember that it is not good to make drastic changes, so use steam to cook or cook at a temperature below 45 ° C.

It is very easy to start the transition, you just need to be willing and motivated and keep things calm.

Pros and cons

Before adopting the lifestyle of a raw vegan diet, we must assess all the pros and cons, with its advantages and disadvantages, before applying it. Of course, consulting a specialist would be the most recommended.

Benefits of the raw vegan diet

People who follow a raw food diet believe that it has numerous health benefits, including:

  • Increase in energy
  • A lighter skin
  • Weightloss
  • Reduction of the risk of some diseases

The raw food diet contains less Tran’s fat and saturated fat than the typical Western diet. It is low in sodium and sugar, and provides high levels of potassium, magnesium, folic acid, fiber, vitamin A and antioxidants, all of them beneficial for health.

Risks of following this type of diet

One of the main objections raised is the possible risk of nutritional deficiencies, mainly due to lack of vitamin B12, iron, zinc and omega-3 fatty acids.

One study found that people who are raw vegans have higher levels of homocysteine and lower levels of HDL cholesterol, due to vitamin B12 deficiency.

On the other hand, people with hypoglycaemia or diabetes should be careful in the diet of raw foods. Although antioxidants, vegetables and fiber may be useful, an excessive amount of juices could worsen your condition.

In the same way it is essential to consult a doctor or expert nutritionist before embarking on a raw vegan diet.  Especially people with a history of eating disorders or those who are underweight.

Finally, remember that the success you have in your diet will depend on the motivation you have to make it. In addition to the desire you have to make a change in your life.


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