What is a vegan raw diet ?

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What does it mean to eat a raw vegan diet?

Raw veganism is based on two principles. The first is that only plant-based foods are allowed, which means no meat, poultry, seafood, eggs, dairy, or any items derived from animal sources, such as honey, gelatin, and components of the aforementioned meals, such as dairy-based whey protein. Raw veganism's second tenet is that no food should be heated above 118 degrees Fahrenheit.

Vegan vs. raw vegan diet:

Apart from avoiding any animal-based meals, veganism refers to a way of life that excludes the use of any animal-derived materials, such as leather, fur, wool, and silk. Cosmetics and soaps, for example, are also prohibited if they are created using or tested on animals. Raw veganism is similar to this, however, the food is also raw. In other words, a traditional vegan can consume hot vegan pizza, cooked veggie burgers, warm vegan chili and soups, and other foods cooked at higher temperatures, such as grilled, baked, and oven-roasted dishes. As a result, a raw vegan diet is significantly more restricted.

Raw vegan dinner examples:

Salads and marinated veggie dishes; smoothies and cold-pressed juices; açai bowls; chia pudding and even raw versions of nachos, pizza, and pad Thai might all be found on a raw vegan menu.

The advantages of a raw vegan diet:

A raw vegan diet avoids processed foods, which is a huge benefit. Overweight, obesity, heart disease, cancer, type 2 diabetes, irritable bowel syndrome, and depression are all associated with a higher intake of ultra-processed foods, according to a meta-analysis published in the journal Nutrients in 2020.

Raw vegans place a premium on whole plant meals and think that heating food at higher degrees damages nutrients and digestive enzymes. However, studies on the subject are contradictory. While it's true that cooking veggies deplete some nutrients, research also suggests that heating them increases their availability.

In general, there aren't many studies on the health benefits of a raw vegan diet. People who had attended a raw vegan institution for one to three weeks were asked to fill out questionnaires upon arrival and again 12 weeks later in an earlier study. The researchers discovered that staying at the institute was linked to better mental and emotional well-being. Anxiety was lowered by 18.6%, while stress was reduced by 16.4%. Furthermore, participants' judgments of how well they cared for themselves improved.

Also read low calroie foods that aid in weight reduction

Negative aspects of a raw vegan diet

Certain minerals, such as vitamins D and B12, iron, zinc, and calcium, may be more difficult to obtain as a vegan. Because culinary options are restricted on a raw vegan diet, this is especially true. A raw vegan may also be deficient in protein, selenium, which is needed for thyroid function, DNA production, and cell protection from free radicals and infection, as well as the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which fight inflammation, according to a 2019 paper published in Advanced Research in Life Sciences.

A prior study indicated that a raw plant-based diet was linked to low bone mass and density in a small group of volunteers. A raw diet has also been known to cause partial to total amenorrhea, or the absence of a menstrual period, over time.

It might also be challenging to maintain a raw vegan diet over time. People were followed up with 12 weeks following a one- to three-week stay at a raw vegan institute in a 2008 study. After three months, only 14 of the 84 individuals reported adhering to the raw vegan diet to an extent of 80% or greater. The influence of close friends and family, the labor-intensive nature of the diet, and being surrounded and tempted by non-raw vegan food were all obstacles to sticking to the diet.

In conclusion:

Consult a licensed dietitian (RD) who specializes in vegan diets if you are a raw vegan or considering becoming one. Alternatively, use a reference book such as Becoming Raw , which was written by two RDs. An expert or a resource published by an expert, can help you prevent vitamin deficiencies, answer important concerns, and provide advice on meal plans and supplements. Also, don't forget that it doesn't have to be all or nothing. Even a partially raw vegan diet, combined with some prepared whole plant-based foods and occasional can't-live-without treats, can be beneficial.

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