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| Raw vegan diets can also sometimes lead to nutritional deficiencies. (Source: SK&DS) |
What is a raw vegan diet?
The raw vegan diet is a combination of raw and vegan diets, which is a way of eating that followers refer to as "clean eating" - including fruits, vegetables, sprouted grains, sprouted legumes, raw nuts and seeds; no meat, animal products and processed foods.
Typically, a vegan diet restricts many foods, but according to nutritionists, a raw vegan diet tends to be much more restrictive.
The raw vegan diet is based on the principle that all foods consumed will be cold, room temperature or warm, not exceeding 48 degrees Celsius and served in their natural state and not allowed to be steamed, fried or sauteed.
The idea of raw veganism, which promotes eating raw, is to retain as many nutrients, vitamins, and minerals as possible from food. Followers of this school base their diet on the premise that some micronutrients are reduced or destroyed during cooking.
For example, one study found that up to 38% of the vitamin C in broccoli can be lost during cooking. So eating it raw will retain the nutrients in the food.
What do raw vegans eat and what don't they eat?
Raw vegans eat plants in their raw, unprocessed form, such as vegetables, fruits, nuts, sprouts, sprouted grains, etc.
- With sprouted grains, such as farro (a gluten-free whole grain) and quinoa, the hulls are soaked instead of being cooked.
- Beans such as lentils and pinto beans sprout in warm water.
- Raw nuts that have not been roasted.
- Almond milk made from raw almonds.
- Raw tofu (a few people eat tofu, although it is made from cooked soybeans, however those who strictly adhere to the raw diet will eliminate tofu).
On a raw vegan diet, people avoid coffee, cooked grains, and foods such as: meat, cheese, eggs, dairy products, including yogurt and milk, pasta, chips, sweets such as cookies and cakes, as well as other processed foods that are packaged, honey, etc.
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| Raw vegans do not eat any animal products and only consume foods that have not been heated above 48 degrees Celsius. (Source: SK&DS) |
Benefits and Limitations of the Raw Vegan Diet
By eating a raw vegan diet, people can take advantage of the proven health benefits of fruits and vegetables. Those who are trying to lose weight can also reap some pretty good results.
However, MSc in Nutrition Dang Thi Hoang Khue, Head of the Department of Nutrition, Quang Nam Central General Hospital, said that a long-term raw vegan diet also has effects on health, including weight loss.
Also, while many foods are more nutritious when eaten raw, others are actually better when cooked. For example, tomatoes contain lycopene, and the body absorbs lycopene, a carotenoid found in tomatoes, more easily when tomatoes are cooked. Asparagus and squash also provide more antioxidants when cooked.
Raw vegan diets are often nutritionally unbalanced and can easily lead to nutritional deficiencies, with a higher risk of vitamin B12, calcium, and iron deficiencies than people on other diets.
It is worth mentioning that this diet "misses out" on protein, vitamin D, iodine... and the lack of fortified foods increases the risk of nutritional deficiencies, especially for children.
If you are determined to follow a raw vegan diet, it is a good idea to consult with your doctor or a nutritionist. Nutritionists can advise you on a diet plan to help you get all the essential nutrients you need.
| It should be noted that there are some people who should not be vegetarian for health reasons. According to Master, Doctor Dang Ngoc Hung - Director of the Institute of Nutrition Research and Consulting, those who are in special stages should not be vegetarian such as: children, pregnant women, breastfeeding women, patients undergoing special treatments such as chemotherapy, post-surgery patients who need nutrition to recover... |
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