Raw Vegan Diet, Risks, Benefits and Meal Plan


The raw vegan diet is also known as raw veganism, it is very simple to perform and consists of not cooking food and eating it in its natural state.
Have you ever wanted to start a raw vegan diet but you don’t know if you have enough habits to do it? In this article we tell you how you can do it, but first you have to know what it consists of.
Keep reading and find out more!

What is raw veganism?

The raw vegan diet is also known as raw veganism, it is very simple to perform and consists of not cooking food and eating it in its natural state. These principles have different exceptions and conditions that we will see later.
This diet is done because it is really nutritious for the body and also because the benefits are great, a crudivegan diet is important for the body of vegans because they acquire more nutrients than they usually consume in a diet with cooked foods.
Raw food refers to raw food, other terms are raw vegan. You can eat natural green vegetables without cooking.
You can also consume, fruits, roots, vegetables, seeds, nuts, some algae and germinates. You can also eat dehydrated foods because when cooked at less than 42 °C, the properties of food are not lost.

Raw vegan diet menu

To choose your menus you must know how to make a good combination of foods, so you must know what are the best combinations and rules in this lifestyle.
There are many types of foods that you can eat to accomplish your vegan diet, while we give combinations simple to your body, he manages to make digestion easier and you assimilate the nutrients more easily.
On the other hand, it should be remembered that the followers of the raw vegan diet should make sure that they can supplement vitamin B12, and not rely on natural sources such as algae or fermented foods, as these do not constitute an effective source of that vitamin.

This is a list of ideal foods:

  • Starches: pumpkin, potatoes and beetroot.
  • Fats: nuts, coconut, seeds and avocados.
  • Acids: tomatoes, peppers and sour fruits.
  • Sweets: dried fruits and sweet fruits.

If you want to make good combinations follow these simple rules of crudiveganism that no problem if you jump sometimes:

  • Try not to combine fats and sweets
  • Preferably not to combine different types of fats
  • Do not combine sour and sweet fruits
  • Do not combine acids with starch
  • Transition to a raw diet: how to do it right

To do this right, you must start by including uncooked foods in your food.

Remember, it’s not good to make drastic changes, so use steam to cook or cook at a temperature below 45 °C. It’s very easy to start the transition, you just need to have the Will and motivation and take things slow.

Pros and cons

Prior to adopting the lifestyle of a raw vegan diet we must evaluate all pros and cons, with their advantages and disadvantages, before applying it. Of course, consulting a specialist would be the most recommended.

Benefits of the raw vegan diet

People who follow a raw food diet believe it has numerous health benefits, including:

  • Increased energy
  • Clearer skin
  • Weight loss
  • Reducing the risk of some diseases

The raw food diet contains less trans fats and saturated fats than the typical Western diet. It is low in sodium and sugar, and provides high levels of potassium, magnesium, folic acid, fiber, vitamin A and antioxidants, all of which are beneficial to health.

Risks of following this type of diet

One of the main objections raised is the potential risk of nutritional deficiencies, mainly due to vitamin B12 deficiency, iron, zinc and omega-3 fatty acids.
One study found that crudivegan people have higher homocysteine levels and low HDL cholesterol levels due to vitamin B12 deficiency.
On the other hand, people with hypoglycemia or diabetes should be careful in the raw food diet. Although antioxidants, vegetables, and fiber may be helpful, an excessive amount of juices may worsen your condition.
It is also essential to consult a doctor or nutritionist expert before starting a crudivegan diet. Especially people with a history of eating disorders or those with low weight.
Finally, remember that your success in your diet will depend on your motivation. In addition to your desire to make a change in your life.


Please enter your comment!
Please enter your name here