Raw vegetarian diet provided
Although the raw vegan diet is not new, it has recently gained great popularity. This diet combines plant-based principles with raw materials.
While some people choose this diet for ethical or environmental reasons, others have health benefits of this diet. Weight loss, improved heart health, and reduced risk of diabetes are some of the benefits.
However, a raw vegan diet can have some health risks, especially when it is not well planned.
In this article, we’ll look at the benefits and risks of a raw vegan diet . Stay with us.
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What is a raw vegan diet?
The raw vegan diet is a subset of the vegan diet. In it, all foods of animal origin are eliminated.
Then the concept of “raw food” is added, whereby the food must be eaten either completely raw or cooked below 104-118 degrees Fahrenheit (40-48 degrees Celsius).
The idea of eating raw foods only appeared since the mid-nineteenth century, when the Protestant Church promoted it as a way to prevent disease.
A raw vegan diet is rich in fruits, vegetables, nuts, seeds and legumes. Naturally processed foods are also very low in them.
Those who choose a raw vegan diet often have health reasons behind them.
They believe that raw foods cooked with less heat are more nutritious than well-cooked foods.
Alternative food preparation methods, such as extraction, mixing, soaking and sprouting, are used instead of cooking. Some proponents also believe that a raw vegan diet provides all the nutrients a person needs.
The health benefits of a raw vegan diet
A raw vegan diet is enriched with nutrient-dense foods, making it with many health benefits.
It can improve heart health :
A vegetarian diet can improve heart health by focusing on fruits and vegetables. Both are consistently associated with lower blood pressure and a reduced risk of heart disease and stroke.
This way of eating also includes lots of nuts, seeds, whole grain sprouts and legumes.
Studies show that these foods may improve cholesterol levels and reduce the risk of heart disease. Studies show that a vegan diet can reduce the risk of developing high blood pressure by 75% and the risk of developing heart disease by 42%.
Additionally, several randomized controlled trials have shown that plant-based diets are particularly effective at lowering the effective LDL cholesterol.
It can reduce the risk of developing diabetes:
A raw vegan diet can reduce the risk of developing diabetes. This characteristic may also be due in part to the diet’s focus on fruits and vegetables, which has been linked to a lower risk of developing type 2 diabetes. In addition, this diet is rich in fiber. Fiber is a nutrient that has been linked to lower blood sugar levels and increased insulin sensitivity .
A recent study on vegan diets found a 12 percent reduction in type 2 diabetes, and the vegan diet was more effective. Additionally, vegetarian diets contain large amounts of nuts, seeds, legumes, and vegetables, which may help lower blood sugar levels .
According to this study, few studies have been done on the direct effects of raw vegan diets.
However, because it contains more nutrient-rich fruits, fiber and vegetables than other types of plant-based diets, it is expected to have similar benefits.
It can help you lose weight:
A raw vegan diet appears to be effective for weight loss . In fact, studies have consistently linked raw vegan diets to lower body fat.
In one study, people lost approximately 22 to 26 pounds (10 to 12 kg) after following a variety of raw diets for more than 3.5 years. Participants who ate the most raw foods had the lowest body mass index (BMIs).
It can improve digestion:
The high amount of fiber in plant foods can help improve digestion. Raw vegetarian diets are rich in both soluble and insoluble fibers. Insoluble fiber helps food move faster through your gut and reduces the risk of constipation . Soluble fiber is also beneficial as it helps nourish the good bacteria in the gut.
In turn, these beneficial bacteria produce nutrients like chain fats that help reduce inflammation in the gut. It can also improve symptoms of irritable bowel syndrome (IBS), Crohn’s disease, and ulcerative colitis.
Disadvantages of a raw vegan diet
And a diet of raw vegetarian may also have some risks. Especially if you don’t plan it well.
It can disturb the balance of nutrients:
As long as they are well planned, vegan diets can be suitable for all stages of life. One of the primary requirements for a vegetarian diet is to make sure that it provides all the vitamins and minerals your body needs. You can do this by consuming fortified foods or supplements to replace foods that are naturally deficient.
Vitamin B12 is an example of a nutrient not naturally found in a vegetarian diet. Excessive deficiency of this vitamin can lead to anemia, nervous system damage, infertility, heart disease, and poor bone health.
In fact, one study found that 100% of participants received less than 2.4 mcg of vitamin B12 per day after eating a plant-based diet. Additionally, more than a third of the participants had vitamin B12 deficiency at the time of the study.
However, supplements are often not recommended in a raw vegan diet, as it is believed that you can get all the nutrients you need from raw foods alone. This can increase the risk of a nutrient deficiency.
Weakens muscles and bones:
Many aspects of a raw vegan diet can lead to weak muscles and bones. First of all, this diet is usually low in calcium and vitamin D, two nutrients that are essential for strong bones. In one study, people who chose a raw vegan diet had fewer minerals and bone density than the standard American diet.
Some people who follow a raw vegan diet may be able to get enough vitamin D through sunlight.
However, older adults, people who live in northern regions, or people with darker skin may not be able to get enough vitamin D just from the sun.
Additionally, a raw vegan diet is low in protein, and often has less than 10% of your total daily calories.
Although these lower levels of protein may theoretically be sufficient to meet basic biological needs, there is some evidence that higher protein intake is linked to stronger bones.
Protein is also important for maintaining muscle mass, especially during periods of low calorie intake that lead to weight loss.
Increases tooth decay:
A raw vegan diet may increase your risk of developing tooth decay . This may be especially true on diets that contain many citrus fruits and berries. This fruit is more acidic and may erode tooth enamel.
Can Reduce Fertility:
In some cases, a raw vegan diet can reduce fertility. In one study, 70% of women who followed a raw vegan diet menstrual irregularities experienced. It is interesting to note that about a third of these women experience menopause. Menopause is a condition in which a woman’s menstrual cycle stops completely.
In addition, it was observed that the higher the amount of raw food, the greater the effects. The researchers calculated that women who ate only raw foods were seven times more likely to have menopause compared to other women.
How to follow a raw vegan diet ?
To follow a raw vegan diet , you must first make sure that at least 75% of all the food you eat is raw or cooked below 104-118 degrees Fahrenheit (40-48 degrees Celsius). Animal products should be completely avoided while fruits, vegetables, nuts and seeds should be plentiful. Seeds and legumes can be considered but must be soaked or sprouted prior to consumption.
Foods you should eat:
- Fresh, dried, juicy fruits
- Raw, juicy, or dried vegetables
- Raw nuts and seeds
- Uncooked (sprouted or soaked) grains and legumes
- Raw milk
- Raw peanut butter
- Cold pressed oil
- Diet foods such as miso, kimchi, and sauerkraut
- Certain sweeteners, such as pure maple syrup and raw, unprocessed cocoa powder
- Condiments, including vinegar and raw soy sauce
Foods to avoid:
- Cooked fruits, vegetables, seeds and legumes
- Grilled nuts and seeds
- Refined oils
- Refined and refined sugar
- Pasteurized fruit juice
- Coffee and tea
- Processed foods and snacks such as potato chips and sweets