A raw vegan diet combines veganism and raw food. The diet includes plant-based foods, raw and unprocessed. Raw vegan diets exclude animal products, such as meat and dairy products, and foods that need cooking.

People can choose to follow a raw vegan diet to try and improve their health. They can also be identified with the ethical and ecological principles of the diet.

In this article, we examine the health benefits and risks of a raw vegan diet. We also look at what a person should eat and avoid while following the diet.

The raw vegan diet is a subset of the vegan diet. A vegan diet excludes any animal products, such as:

A raw vegan diet means that a person also does not heat, cook or process the food he eats.

Many people who eat a raw vegan diet consider raw food if it is not exposed to temperatures higher than 118 ° F (48 ° C).

Instead of cooking, a person can prepare food in other ways, such as:

  • juices
  • blending
  • soaking
  • mbin or mbin
  • dehydration

The definition of a raw vegan diet may change. For example, some raw vegan diets allow people to heat their food to improve its structure or taste. People may also include dehydrated foods, such as:

  • crackers
  • raw bread
  • raw cakes

The percentage of raw foods in the diet can also vary. According to a 2011 guide to raw vegan diets, including 50-74% raw foods seems to be the most popular option.

A raw vegan diet includes lots of fresh fruits, vegetables and nuts, making it nutritious. The diet also has few processed foods, which may contain excess sugar, salt and saturated fat. Cooking certain foods can reduce their nutritional value, so eating them raw can help retain their nutrients.

Raw vegan diet can have several health benefits, including:

Improving heart health

A raw vegan diet can be beneficial for heart health due to the higher portions of fruits and vegetables.

Research shows that increasing the consumption of fruits and vegetables from less than 3 servings per day to more than 5 is related to a 17% reducing the risk of heart disease.

Raw vegan diets also include many other foods that have been linked to improving heart health. This includes:

  • Legumes: Increase the intake of legumes can reduced risk of heart disease.
  • Whole grains: Getting whole grains can reduction risk of chronic diseases, such as heart disease.
  • nuts: Consumption of nuts can reduce the risk factors that contribute to heart disease.

Research suggests that vegans may have up to 75% less chance of developing high blood pressure.

Helping to lose weight

Raw vegan diets can help in weight loss. One study shows that over 3.7 years, people on vegan raw diets lost 9.9-12 pounds (21.8-26.5 pounds). However, about 14-25% of study participants became underweight.

Overweight and obesity can increase a person’s chances of type 2 diabetes and heart disease. Consuming a raw vegan diet can help a person lose weight and reduce their risk of these health conditions.

Reducing the risk of diabetes

Few studies explore how raw vegan diets affect a person’s risk of diabetes. However, 2009 research suggests that vegan diets almost halve a person’s risk of developing type 2 diabetes compared to non-vegetarian diets.

E Centers for Disease Control and Prevention (CDC) recommend dietary changes that can reduce a person’s risk of developing diabetes. These may include increasing non-starchy fruits and vegetables and reducing processed foods and trans fats found in baked and fried foods.

Because people who consume raw vegan diet also observe these dietary changes, it can help reduce their chances of developing diabetes.

A raw vegan diet can be nutritious. However, it can be low in calories and rich in natural sugars, affecting a person’s health.

Health issues that the raw vegan diet can cause include:

Lack of vitamins and minerals

The raw vegan diet excludes a wide range of foods, so there is a risk that a person will not get all the vitamins and minerals they need.

A 2019 study reports that raw vegan diet may not provide enough:

  • protein
  • vitamin B12
  • vitamin D
  • iron
  • calcium
  • selenium
  • ZINC

The study also notes that cooking helps break down the fibers and cell walls in food, which can improve its nutritional value in some cases.

A 2005 study was found 38% participants following a raw food diet were deficient in vitamin B12.

Lack of vitamin B12 can cause:

  • yellowing of the skin, or jaundice
  • sore tongue, or glossitis
  • mouth ulcers
  • pins and needles
  • vision problems
  • irritability
  • mood and behavior change
  • dementia

Weak bones

or survey of raw vegetarian diet found a link between diet and lower bone density. A person with low bone density has a higher risk of bone fractures and osteoporosis.

Tooth decay

Fruits contain high amounts of natural sugars. If a person eats too much fruit as part of his diet, he may be at risk of developing tooth decay.

One study found tooth decay in 97% of study participants eating a raw food diet.

Irregular periods

Research on the effect of a raw food diet on menstruation found that approximately 30% of people under the age of 45 on long-term raw food diets had irregular periods or their periods stopped completely.

The researchers note that irregular and absent periods were more common in people whose diets had higher amounts of raw food.

Because of the raw food diet that has a link to large body weight losses and menstrual cycle regularity problems, the researchers said they could not recommend the raw food diet for a long time.

Food poisoning

Most people who eat unripe fruits or vegetables do not experience any symptoms of food poisoning. However, if one prepares a salad without washing one’s hands, one can eat some harmful bacteria and develop an upset stomach.

When eating any raw vegetables or fruits it is important that a person prevent any cross-contaminated bacterial contamination by washing their hands and storing food in a hygienic environment.

Raw seedlings like alfalfa and beans can also cause food poisoning. The humid conditions that cabbages and beans seek to grow are also ideal for bacteria to multiply. The CDC recommends cooking them thoroughly to reduce the likelihood of food poisoning.

Popular foods in a raw vegan diet include:

  • fresh fruits and vegetables
  • dried fruits and vegetables
  • fresh fruit and vegetable juices
  • nuts
  • seeds
  • legumes
  • grains
  • edible seaweed, known as seafood
  • sprouted beans
  • walnut milk
  • peanut butter
  • almond butter
  • coconut milk
  • coconut oil
  • olive oil
  • purified water

The raw vegan diet allows whole grains, such as quinoa, buckwheat, and wild rice, if they germinate or germinate.

People on a raw vegan diet limit or avoid:

  • cooked and processed food
  • refined oils
  • salt
  • refined sugar
  • refined flour
  • pasta products
  • coffee
  • tea
  • alcohol

To follow the raw vegan diet, a person tends to avoid all processed foods, such as:

  • baked products
  • refined sugar
  • flour
  • oils
  • chips
  • biscuits
  • pasta

One person also excludes all animal products.

Raw food often makes up about 50-75% of a person’s diet. If food needs heat, people usually do not heat it above 118 ° F (48 ° C).

People who follow the raw vegan diet mostly eat:

  • nuts
  • seeds
  • grains
  • fruit
  • vegetable

Here are some examples of what a person who follows a raw vegan diet can eat:


  • tasa acai
  • raw banana crepes
  • green smoothie with spirulina


  • avocado and cucumber soup
  • kale salad and mushrooms
  • avocado salad


  • vegan zucchini pasta and meatless mushroom balls
  • raw thai pillow with almond butter sauce and zucchini noodles
  • raw vegan enchiladas with salsa and nut-based meats


  • fruit smoothie
  • mix of dried fruits and nuts
  • raw granola bars

Grocery stores will have most of the fresh fruits and vegetables people need to make vegan raw foods. Healthy grocery stores will also sell raw ingredients, such as:

  • raw chocolate
  • seasoning
  • oil
  • plant-based butter
  • light food

People can buy appliances such as food dehydrators, juicers and blenders online.

The raw vegan diet is a nutritious diet that includes many healthy plant-based foods.

Eating these foods can reduce a person’s risk for certain diseases, such as diabetes and heart disease. However, if a person does not plan his diet carefully, he may not get all the calories or nutrients he needs.

Some health conditions have something to do with the raw vegan diet, including irregular menstrual cycles and an increase in bone fractures.

A person who follows the raw vegan diet should make sure that he is getting enough calories and nutrients to stay healthy. Scientists do not consider the raw vegan diet a safe long-term diet.