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A mostly raw diet makes it difficult to get enough calories, protein and certain vitamins and minerals. Davies, B., et al. (2010). Becoming Raw: The Essential Guide to Raw Vegan Diets. Tennessee: Book Publishing Company. Let’s go over what you need and how to get started. Plus, don’t forget about our 7-day raw vegan meal plan below! Step 1: Load Up on Vegan Foods However, the use of supplements is often discouraged on a raw vegan diet, due to the belief that you can get all the nutrients you need from raw foods alone. This can increase your risk of nutrient deficiencies.

The idea of eating only raw foods has existed since the middle of the nineteenth century when Presbyterian minister and dietary reformer Sylvester Graham promoted it as a way to avoid illness ( 1). To follow a raw vegan diet, you should first ensure that at least 75% of all the food you eat is raw or cooked at temperatures below 104–118°F (40–48°C). This salt is composed of only 71 to 74% of sodium chloride (by comparison with most other salts are 98% sodium chloride), (ref: Dr Brian Clement). The remaining percentage is composed of organic minerals and trace elements (calcium, potassium, magnesium, iron, manganese, sulphur, zinc and other nutritive elements). This is why it is grey. When someone switches from a mostly cooked diet to a mostly raw diet, their calorie intake is likely to decrease dramatically. Some people may not find it possible to eat enough raw food to meet their daily calorie needs ( 12, 17). If pumpkin pie is never enough, here’s your answer: a decadent raw maple pecan pie featuring a star trio of dates, coconut, and cashew butter.

Lunch: Salad bowl with julienned carrots, cabbage and zucchini. Add edamame and bell peppers. Drizzle with cold-pressed avocado oil and sesame seeds. Breakfast: Peanut butter and banana smoothie with homemade nut butter, frozen banana, unsweetened cocoa powder and soy milk. Apple pie is perfect at any time of year, and this raw apple pie recipe is so simple and yummy, you’ll find yourself making it over and over again. A food is considered raw if it has never been heated over 104–118°F (40–48°C). It should also not be refined, pasteurized, treated with pesticides or otherwise processed in any way.

The raw vegan diet excludes a wide range of foods, so there is a risk that a person may not get all of the vitamins and minerals they need. Human organisms can ONLY absorb Bio-available minerals, meaning minerals which have been FIRST digested by a plant or animal (Prof Maurice Jaubert). The minerals and trace-elements in the Celtic sea salt are Bio-available which means they can be ABSORBED by the body. In one study, people on a raw vegan diet had lower bone mineral content and density than those following a standard American diet ( 23).

Additionally, cooking increases the digestibility of foods, making it easier for your body to get calories and nutrients from them. In some cases, your body gets significantly fewer calories from a food if it’s raw ( 14, 15). In one study, 97.7% of people on a raw vegan diet experienced tooth erosion to some degree, compared to only 86.8% in the control group ( 42). Make a summery splash with this airy pink tart. An optional hint of thyme offers a surprising twist.

Another study found that people following a raw diet over long periods of time had an increased risk of tooth erosion ( 13). When eating any raw vegetables or fruits it is important a person prevents any bacterial cross-contamination by washing their hands and storing the food in a hygenic environent.Animal products should be avoided entirely, while fruits, vegetables, nuts and seeds should be plentiful. Grains and legumes can be included but must be soaked or sprouted prior to consumption. Foods to Eat This take on your favorite Thanksgiving treat features a custom spice blend that will have your tongue tingling for more. What’s more, vegan diets contain good amounts of nuts, seeds, sprouted grains and legumes, which may further help lower blood sugar levels ( 19, 20). In fact, the body already produces its own enzymes to facilitate chemical processes including digestion and energy production ( 3).

Requires strict, safe food handling like washing your hands, cleaning your produce and avoiding cross-contamination. 1 Some studies have found the raw food diet to have positive health effects, but much of the research has found it has negative effects. A raw vegan diet may also come with some risks — especially if you don’t plan it well. May Be Nutritionally Unbalanced A raw vegan diet includes many fresh fruits, vegetables, and nuts, making it nutritious. The diet also has few processed foods, which may contain excess sugar, salt, and saturated fat. Cooking certain foods can reduce their nutritional value, so eating them raw may help retain their nutrients.This way of eating also includes plenty of nuts, seeds, sprouted whole grains and legumes. Studies show that these foods may improve blood cholesterol levels and further lower your risk of heart disease ( 4, 5, 6, 7). Dessert for breakfast is ALWAYS a good idea, and with this raw vegan banana split recipe, you won’t even need to feel guilty about it. Change the fruit toppings to whatever’s in season for a fresh twist. Additionally, a raw food diet nearly guarantees weight loss because it is low in calories. Yet despite this, there are also many cons to a raw food diet.