Raw Vegan Diet: What You Should Know

A raw vegan diet: Described as a blessing by devotees, as far away from the diet of the average population as life on Mars – it’s possible, but hard to imagine.

Why would anyone voluntarily give up so many food items and eat only cold foods? In our article you will learn about the motivation of raw vegans, possible advantages and disadvantages, as well as observed effects on health.

What is the Raw Vegan Diet About?

Definition

The term “vegan diet” no longer needs to be explained to most people. By now, almost everyone knows that vegans abstain from all products of animal origin.

The high raw vegan diet goes one step further: followers of the raw vegan diet consume only unheated plant foods. In most cases, heating up to about 42 °C is “allowed”, since enzymes denature above this temperature and thus lose their function in food. Many raw eaters consider food items that are heated higher as “dead”, whereas raw ones are considered “alive”, “natural” and therefore “better”.

What Does Raw Vegan Mean?

The raw vegan who nibbles on broccoli and eats mountains of melon is probably true in some cases. But many would not enjoy such a limited selection of foods, and even those who have nothing to do with nutrition realize that this is neither balanced nor healthy. But a raw vegan diet does not have to include only raw fruit and vegetables in raw quantities.

Depending on personal preferences and attitudes, the practice of a high raw vegan diet differs: some who follow it still consume small amounts of more heated foods, and the proportions of food groups also vary: Many focus primarily on fruit, others on vegetables. Legumes and grains usually take up a small portion and are then consumed in their sprouted form. Some raw eaters follow additional rules for meal composition. For example, so-called “mono-meals” consisting of only one food item -usually a specific type of fruit – are not uncommon in raw vegan diets (Abraham et al., 2022).

In addition to fruit and vegetables, you can eat dried fruits, nuts, and seeds, as well as butters made from them. Provided, of course, that they have not been heated above 42°C. Many raw vegans regularly consume self-pressed juices from fruit and vegetables. What is often not known is that the juices available in supermarkets are usually heated to above 70 °C during production to kill microorganisms and to make them last longer (VdF, 2013).

Cold-pressed virgin oils can also enhance meals and serve as a source of important fatty acids. Among raw vegans, linseed oil is particularly popular, which they use to take in the omega-3 fatty acid alpha-linolenic acid, among others. Additionally, a DHA- and EPA-rich algae oil can be integrated daily.

Sprouts and fermented foods are particularly nutrient-dense and therefore important in a raw vegan diet. This is because processes such as soaking and sprouting or fermenting can be used to consume grains and legumes, and lactic acid fermented fruit and vegetables provide health-promoting lactic acid bacteria. These processes also increase bioavailability of some nutrients.

The process of sprouting ensures that even on a raw vegan diet, bread does not have to be completely avoided. Raw vegan bread is made from seeds, sprouts and, if necessary, vegetable (pomace) in a dehydrator. A raw nut butter, jam made from berries and chia seeds, or pureed fruit and vegetables (for example, as pesto or raw-vegan dips) can serve as a spread.

Oats, by the way, are also heated during production, so raw vegans cannot just grab them at the supermarket. However, there is one way to still enjoy oatmeal: crush fresh oats yourself using a grain mill. In combination with a pressed juice or a homemade vegan milk alternative and fresh fruit. You can make the dairy alternative with the help of raw nuts and seeds.

Since the industrial drying process usually takes place at higher temperatures, many raw vegans have discovered dehydration for themselves. Drying takes place at low temperatures and accordingly over a long period of several hours to days. You can dry seed crackers in the dehydrator instead of in the oven or alternatively heat the oven on the lowest setting. In this way, you can also make dried fruit, chips from fruit and vegetables or the so-called “fruit leather”, which resembles gummy bears in taste and consistency. This diversifies the raw vegan menu!

What Does Raw Vegan Not Mean?

Raw vegans abstain from some foods completely. In addition to the obvious omission of products with ingredients of animal origin and hot dishes, these include, for example, raw potatoes and legumes. Because these contain toxic antinutritive substances, which are destroyed only at higher temperatures.

What is often not thought of: Nut butters, spices, chocolate, dairy alternatives, juices and oils are usually heated during production. On the one hand, this has technological benefits, as the production is easier and faster, but it also adds flavor and the food can be preserved, thus protecting the consumer from germs. In a high raw vegan diet, however, this is not desired and thus people following this diet cannot simply grab food in the grocery store.

What Does That Look Like In Practice?

Most raw vegans consume large amounts of food due to the low energy density of fruit and vegetables. In the Giessen raw food study, respondents reported eating over 1 kg of fruit and just under 500 g of vegetables per day. Thus, these two food groups form the basis of the raw vegan diet. Sprouted legumes and grains are rarely on the menu for most.

The diets of raw vegans surveyed in studies tend to be very high in carbohydrates (at least 60 percent energy) and rather low in protein (about 30-60 g). The low protein intake is due to the fact that good protein sources (legumes, tofu, tempeh, pseudocereals, nuts, etc.) are not consumed or are consumed only in small amounts. In the few existing studies with raw vegans, fat intake is mostly within the recommended range of about 30 energy percent. In some cases, however, a very low fat intake has been observed (especially in women) (Abraham et al., 2022). As is usually the case with a vegan diet, the majority of fats consists of polyunsaturated fatty acids and only a small proportion of saturated fatty acids. Avocado serves as the main source of fat for the study participants; in particular, isolated fatty acids from fats and oils are only consumed by the raw eaters in very small quantities. As expected with the large amounts of fruit and vegetables, fiber intake is high and is usually reported to be over 60 g per day (Abraham et al., 2022; Garcia et al., 2008; Donaldson et al., 2001; Hobbs et al., 2005; Koebnick et al., 2005).

Some raw vegans are very creative when it comes to cooking: there are elaborate pies based mostly on nuts and seeds or avocado combined with dried fruit (mostly dates). In addition, cold or only slightly warmed soups as well as crackers, freshly squeezed juices and bars made from dried fruit and nuts can also be on the menu. You see, that raw food is more than just raw fruit and vegetables.

For example, a day might look like this:

Why Eat Raw Vegan?

Whoever eats a high raw vegan diet generally lives a very health-conscious life: Cigarettes and alcohol is consumed rarely, and physical activity and sports are integrated into everyday life. The participants in the Giessen raw food study also report regular enemas and fasting periods, from which they expect health benefits (Koebnick et al., 1999).

What triggers the switching to a raw-vegan diet is often an illness. Either of oneself or of a close person. Especially common are intestinal disorders, allergies, asthma and rheumatism (Koebnick et al., 1999).

As a result of the switch, raw vegans often report feeling better. Whether this is due to a previously rather unhealthy diet (with, for example, very low fruit and vegetable consumption), the belief in the supposed benefits (placebo), and the fact that they feel they are doing something good for themselves and are consciously taking care of themselves, or really because of the properties of the raw foods, is unclear. It is probably a mixture of everything.

Excursus: The Gießen Raw Vegan Study

Large-scale studies with raw eaters can hardly be found in the current literature. But there is one from Germany. However, recruitment, sampling and dietary documentation took place as early as the 1990s. Since then, product availability and knowledge have evolved. Therefore, the results are not readily transferable to today’s raw food options. Nevertheless, they can provide clues about potential benefits and risks.

The Giessen raw food study is a cross-sectional study. That is, diet-related data was collected at one point in time and then related to certain health conditions (for example body weight, diseases, blood lipid levels, etc.).

For this purpose, 216 men and 297 women (non-smokers, without intestinal diseases) aged 25 to 64 years were studied. The proportion of raw vegetables in their diet was at least 70 %, and in most participants the proportion was higher. Not all followed a purely vegan diet; some also consumed raw fish and meat, as well as dairy products in small amounts. With different study protocols the scientists examined different questions. For this purpose, diet and exercise behavior were recorded and evaluated, blood and urine samples were analyzed, and anthropometric examinations were carried out.

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Potential Benefits of a Raw Vegan Diet

Many raw food supporters claim that the food is more “alive” this way, that the enzymes can be active in the body, and that the diet is therefore healthier. But this is not scientifically tenable. However, there are definite advantages to eating food raw. These include the following aspects:

• The nature of the food requires extensive chewing. This can increase the feeling of satiety or this is perceived better. This can lead to a lower calorie intake and thus a healthier body weight (Koerber et al., 2012).
• Extensive chewing breaks down cell walls, making some nutrients more bioavailable.
• Chewing also promotes saliva production. This cleans the oral cavity, protects the oral mucosa and fends off pathogenic germs. This can protect teeth and gums.
• The lower average energy density of the raw vegan diet may help maintain a healthier body weight (Hobbs et al., 2005).
• The high water content of fruit and vegetables contributes to fluid intake, which can be beneficial if you tend to drink little.
• Heat-sensitive vitamins and water-soluble minerals are not lost by heating and cooking in water.
• Some phytochemicals (e.g. sulphoraphane) are more likely to be retained.
• There is less formation of potentially harmful substances that can be formed during heating of food (e.g. advanced glycation endproducts, acrylamide, nitrosamines).

Potential Disadvantages of a Raw Vegan Diet

Like any form of diet that does not conform to the “usual”, the raw vegan diet is often viewed with suspicion from the outside. What is this criticism about? In fact, due to the limited food choices, it is not easy to implement it in a healthy way. The possible dangers include:

• Legumes and cereals as important sources of nutrients can only be consumed in germinated form and are therefore usually included in the diet only rarely or in small quantities.
• The bioavailability of some substances is increased by heat (e.g. carotenoids) (Koerber et al., 2012).
• Some antinutritive substances are destroyed by heat (e.g., lectins, trypsin inhibitors).
• The lower energy density on average may make it more difficult to maintain/achieve a healthy weight (Hobbs et al., 2005).
• On the other hand, energy density and fat intake can be very high if, for example, many nut-based products or avocados and native oils are consumed.
• Gastrointestinal discomfort may occur, in part because of the high volume and fiber content.
• Protein content is usually low, and it is difficult to consume all essential amino acids in sufficient quantities.
• Contained acids in fruit and salad dressing could negatively affect dental health.
• Pathogens are not killed.
• Food has a shorter shelf life ⇒ potential food waste and health risk.
• Less variation in flavor and texture due to limited food choices and preparation methods may reduce enjoyment value. Warm foods may be enjoyable when ambient temperatures are low.
• Social life may suffer due to fewer restaurant visits and cooking together, and lack of understanding from social circle.
• Special raw vegan products are often expensive and difficult to obtain.

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Effects on Health

Most of the research on the health effects of a high raw vegan diet comes from the aforementioned Giessen Raw Food Study. A few smaller international studies can complete the picture. You can find the most important results below.

Nutrient Intake in a Raw Vegan Diet

As different as the raw vegan diet can be, as different can the nutrient intake be. In the studies, it is noticeable that the macronutrient distribution approximately meets the recommendations. Due to the low amount of legumes, the protein intake is very low and the amino acid intake is rather one-sided. The low intake of saturated fat and cholesterol can be considered beneficial, provided that the total fat intake is not too low.

The high fiber intake can be considered fundamentally positive if it does not lead to digestive problems. A gradual change as well as sufficient fluid intake can partially counteract these.

With regard to micronutrients, the relatively high folate intake is striking. In the typical mixed diet, this nutrient is often inadequately consumed. Also, the raw vegans take in vitamin C and magnesium in comparatively large quantities. In contrast, calcium, iron, and zinc intakes in studies are low and often below the reference values (Donaldson et al., 2001; Hobbs et al., 2005; Fontana et al., 2005).

The high fruit and vegetable intake of usually over 1.5 kg is accompanied by a high intake of beta-carotene in most raw vegans. Adequate fat intake may promote conversion to vitamin A (Garcia et al., 2008).

As with any vegan diet, vitamin B12 and probably vitamin D must be supplemented, as well as an iodized salt, iodized seaweed, or a supplement. Sufficient calcium intake is quite difficult on raw vegan diets because fortified vegan dairy alternatives are usually heated during production. Due to the high intake of vitamin C and green vegetables in combination with the low intake of inhibitory substances from grains, iron absorption could be comparatively good.

You can reduce the risk of nutrient deficiencies on a raw vegan diet by eating a variety of foods and preparing them in different ways. Regular testing of your nutritional status can provide additional reassurance.

In summary, adequate nutrient intake on a high raw vegan diet requires more effort in terms of planning, preparation, time, and cost than an average diet with heated foods. How much effort is needed, of course, depends on the implementation and what you compare it to.

Body Weight

Most raw vegans have a lower BMI than people who eat a mixed diet (Fontana et al., 2005; Koebnick et al., 1999, Hobbs et al., 2005). Here, the weight trajectory is interesting: after conversion to a raw vegan diet, there appears to be initial weight loss, then body weight stabilizes or slightly increases again – but usually not to baseline. The body weight of raw vegans is often (too) low. In one study, just under 15 % of male and as many as 25 % of female participants were underweight by BMI. 23 % of women of childbearing age even suffered from amenorrhea (absence of periods for at least three months), which is a sign of malnutrition and is associated with severe adverse health effects (Koebnick et al., 1999). However, in a 2005 study in the U.S., after an initial sharp decrease, the body weight of most of the raw eaters later returned to the normal range of the BMI (Hobbs et al., 2005).

In summary, this means:

• The raw vegan diet poses the risk of insufficient energy intake and excessive weight loss, which can be accompanied by consequences dangerous to health.
• The raw vegan diet can help to achieve a healthy body weight in case of overweight or to maintain a healthy weight.

Whether the diet has a positive or negative effect on body weight depends on the design of the diet and individual factors such as the feeling of hunger and the starting point.

Plasma-Carotin And Plasma-Lycopen

Plasma carotene concentrations in raw vegan diets are of interest for two reasons: first, as an indication of vitamin A status, and second, high concentrations are considered a preventive factor for various degenerative diseases such as cardiovascular disease, various cancers, and macular degeneration.

The conversion rate of the precursors of vitamin A (pro-vitamin A, e.g. beta-carotene) in plant foods to vitamin A is low in some cases. However, due to the high intake of fruit and vegetables, raw vegans seem to get enough – provided they take in sufficient amounts of fats and oils (Garcia et al., 2008).

In the Giessen raw food study, 63 % of those examined also had a beta-carotene concentration in the plasma that is classified as preventive for chronic diseases, which was roughly associated with an intake of 1700 g of fruit and vegetables per day. However, the status of lycopene, another carotenoid, was deficient in 77 %. The study showed that plasma concentrations of carotenoids were higher in the raw eaters who consumed more fat, mainly through isolated fats, in the form of vegetable oils and fats (Garcia et al., 2008).

Bone Health

In general, there is evidence that bone density may suffer on a vegan diet (Iguacel et al., 2019). In a study from the USA, the 18 raw vegans studied had significantly lower bone density than subjects in the control group who followed a typical American diet (Fontana et al., 2006). But lower bone density need not be associated with increased fracture risk. In fact, in some studies, this is not observed in vegan diets. The study from the USA mentioned above also provides indications in this respect. The examined markers for bone build-up and breakdown did not differ significantly between the two groups at the time of measurement. The authors conclude that the lower bone density is less due to the current situation, but rather could be due to the body weight loss that occurred shortly after the switch to the vegan raw food diet. In addition to bone density, other factors could play a role in relation to increased fracture risk. These include, for example, existing inflammation, vitamin D status, and overall bone quality (Fontana et al., 2005).

In a whole food vegan diet, the most important nutrients for bone health can usually be obtained in sufficient amounts with a little planning. The exception is vitamin D, for which dietary intake is not sufficient to meet needs, even on a mixed diet. Supplementation or adequate sun exposure is necessary with any diet.

In a raw vegan diet, the important calcium intake in particular is very low, and special attention should be paid to this. The low body weight of raw vegans is an additional major risk factor. Another important nutrient for bone health is magnesium. Again, raw vegans consume this in large quantities.

Risk Markers for Cardiovascular Diseases in Raw Vegan Diets

Blood lipid levels (cholesterol, triglycerides) can be used to obtain indications of an increased risk of cardiovascular disease. This is why they are a marker frequently used in studies when examining the health of test subjects. Blood lipid levels were also examined in the blood samples of some of the participants in the Giessen raw food study. Of the 201 participants, 21 % ate a completely raw-vegan diet, while the rest also consumed small amounts of raw meat, fish and milk, but in 75 % of them the proportion of raw food was over 90 %.

The examinations revealed that 90 % of the participants had total cholesterol levels that were considered optimal, in 52 % the LDL cholesterol concentration was in the reference range, and the triglyceride concentration was also in the normal range. However, it was noticeable that the HDL cholesterol level decreased with increasing raw food content, and in 46 % it was below the reference level.

Another risk factor for cardiovascular disease is an elevated plasma homocysteine level. This was elevated in 51 % of those studied. The scientists who conducted the study suspect the observed inadequate vitamin B12 status as the main cause. The few people who took a vitamin B12 supplements had correspondingly lower homocysteine levels.

Overall, the study shows that the raw eaters studied had a good lipid profile, but this was not necessarily better with a higher raw food intake. The partially low HDL cholesterol levels as well as the elevated homocysteine levels could increase the risk of atherosclerosis. It is unclear what the blood lipid and homocysteine levels of vegan raw eaters who have an adequate vitamin B12 status look like. Supplementation, which is now widespread among vegans, could counteract the elevated homocysteine concentrations (Koebnick et al., 2005).

Dental Health

As you have seen in the list of potential pros and cons of the raw vegan diet, there are factors that can have a positive impact on dental health as well as those that may be more detrimental to teeth. In a recent study, the teeth as well as saliva of 59 vegans in Iran who ate at least an 80 % raw diet for at least 18 months were examined and compared to those of mixed food eaters. The individuals who ate a raw-vegan diet had lower salivary pH on average, presumably due to higher fruit consumption. Although one might suspect that dental health would be worse in the raw vegans due to the higher acidity of the diet, this was not the case here. They had more fillings, but less tartar and their gums were healthier. The authors of the study suggest that this might be due to the higher vitamin C intake and lower calcium as well as vitamin A intake.

The main reason for the good dental health seems to be the teeth cleaning habits of the raw vegans, as questionnaires showed that they took better care of their teeth. Good dental hygiene could therefore prevent demineralization by acid. Another protective factor may be prolonged chewing and thus increased saliva production (Atarbashi-Moghadam et al., 2020).

Tips for Following a Raw Vegan Diet

Those who wish to benefit from the potential advantages of a raw vegan diet and minimize the risks can consider the following aspects:

• Ensure adequate energy intake via monitoring body weight and well-being.
• Ensure adequate intake of fats from nuts and seeds, oils and fats, and avocado at meals (but also do not consume a lot of highly-processed products such as cakes, breads, cheese substitutes from these sources, otherwise caloric intake can quickly become too high.)
• Berries are a good and delicious source of nutrients.
• Keep track of micronutrient intake and overall health via food diaries, tracking tools, biomarkers, and medical exams.
• Use food combinations to increase nutrient bioavailability.
• Regularly include legumes, grains and vegetables in sprouted or fermented form. This can convert non-essential amino acids to essential ones and improve overall protein intake. In addition, new synthesis of vitamin C occurs, and difficult-to-digest oligosaccharides are broken down (Harmuth-Hoene et al., 1987; De Ruiz and Bressani, 1990; Khalil, 2001).
• Vitamin B12 supplementation is essential; a vitamin D supplement is recommended; other supplements as needed.
• Use iodized table salt/seaweed (e.g., nori leaves or kelp noodles) and an oil rich in DHA and EPA.
• Freshly prepared smoothies can facilitate caloric intake and increase nutrient absorption by breaking down cell walls.
• Do not store cut fruits and vegetables for too long or vitamin C will be broken down enzymatically and the concentration of phytochemicals will decrease.
• Take care of your dental hygiene.
• Use as many components of the food as possible, including the stems and leaves, e.g. in a smoothie.

Our Conclusion

Eating food in its raw form has certain benefits. Therefore, it is recommended that a portion of the diet be raw. But it does not have to be 100% raw vegan. On the contrary, heating food also offers (health) benefits.

A volume share of about 50 % raw food in a vegan diet can serve as an orientation. Integrating foods that provide valuable nutrients when heated reduces the risk of nutrient deficiencies in a vegan diet.

Those who choose a purely raw vegan diet for individual reasons, or who consume only a very small proportion of heated foods, should be aware of the potential risks and consider not only short-term subjective well-being, but also objective health parameters. Then wisely selected dietary supplements are of particular importance.