Raw Vegan Diet: Benefits, Risks, Foods, Menu, More
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Raw Vegan Diet 101: A Detailed Beginner’s Guide

Raw Vegan Diet 101: A Detailed Beginner’s Guide
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Updated on April 25, 2022
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The raw vegan diet is a cross between the raw diet and veganism. It’s a so-called “clean” way to eat — instead of meat, animal products, and processed foods, the diet is filled with fruit, vegetables, sprouted grains, sprouted legumes, raw nuts, and seeds, says Summer Yule, RDN, a registered dietitian-nutritionist in Hartford, Connecticut.

A regular vegan diet can seem restrictive enough, so why might someone decide to make it even more extreme? “They may be motivated by varying health, spiritual, or environmental concerns,” Yule says.

How the Raw Vegan Diet Works

This diet is pretty straightforward. Take the vegan diet (which means animal products like meat, dairy, fish, eggs, and cheese are all off-limits) and then consume only foods that haven’t been cooked or heated above 118 degrees F.

 That means all the foods you consume will be either cold, room temperature, or lukewarm and served in their natural state — no steaming, roasting, or sautéing is allowed.

What the Research Says About the Raw Vegan Diet

Few studies have focused specifically on the raw vegan diet, but there are several that have looked into the vegan diet and the raw food diet individually.

Research has shown veganism can improve weight management, cholesterol and blood pressure control, and the risk of heart disease.

The idea behind eating raw is to preserve as much of the foods’ nutrients as possible. “Some micronutrients are lessened or destroyed through cooking,” Yule says. For instance, up to 38 percent of vitamin C found in broccoli can be lost during the cooking process, notes previous research.

By eating a diet made up mainly of fruits and vegetables, you’ll pack your body with loads of vitamins, minerals, and other nutrients, which may help prevent certain diseases, such as heart disease, obesity, and type 2 diabetes.

 On a raw-food diet, you should be able to source adequate amounts of vitamin A and high concentrations of beta-carotene, which is a dietary carotenoid that may reduce your risk of chronic disease.

Eating raw may also positively affect your heart. One study found patients at a cardiovascular center who followed a raw vegan diet for four weeks reduced their blood pressure, lipid levels, medication use, and cardiovascular disease risk factors including weight, waist circumference, and heart rate. The study was unable to determine whether those benefits were the result of specifically a raw vegan diet or just a vegan diet, however, so further research is needed.

A Food List of What to Eat and What to Avoid on a Raw Vegan Diet

What to Eat

  • Raw fruits
  • Raw vegetables
  • Sprouted grains, such as unhulled farro and quinoa, that have been soaked rather than cooked
  • Sprouted legumes, such as lentils and pinto bean that sprout in warm water
  • Raw nuts, which means they were not roasted
  • Raw seeds, which means they were not roasted
  • Almond milk made with raw almonds
  • Raw tofu (many people allow tofu, though it's made with cooked soybeans; strict adherents to a raw diet will want to avoid it)

What to Avoid

  • Coffee
  • Cooked grains, including rice and quinoa
  • Meat
  • Cheese
  • Eggs
  • Dairy products, including yogurt and milk
  • Pasta
  • Chips, sweets like cookies and cake, and other processed foods that come in a package
  • Honey
How to Build a Raw Vegan Diet Plate

A 7-Day Meal Plan for the Raw Vegan Diet

Wondering what you’ll eat on a raw vegan diet? Here’s some meal inspiration, along with links to recipes from various blogs.

Day 1

Breakfast Two homemade date energy bites with a serving of berries

Lunch Raw tacos with cabbage, carrots, avocado, sprouted lentils, and cashew dressing

Dinner Pizza on a flaxseed crust topped with tomatoes, pine nuts, and basil

Snack Grapes and two raw vegan cookies

Day 2

Breakfast Smoothie made with fruit, rolled oats, chia seeds, raw almond butter (made with raw almonds and not roasted almonds)

Lunch Raw zucchini noodles with creamy garlic cashew sauce

Dinner Thai-style raw peanut zoodle salad with sliced veggies

Snack Two homemade energy bites, fruit salad, and a raw vegan brownie

Day 3

Breakfast Banana with two spoonfuls of raw almond butter

Lunch Chilled cucumber soup with avocado slices and sprouted quinoa

Dinner Lettuce wraps stuffed with raw sprouted lentil patties, sprouted quinoa, diced peppers, tomatoes, cucumbers, and avocado

Snack Trail mix with dried fruit and raw nuts

Day 4

Breakfast Smoothie made with fruit, rolled oats, chia seeds, and raw almond butter

Lunch Spiralized carrots with sun-dried tomatoes, fresh tomatoes, basil, and cashew dressing

Dinner Raw vegan lasagna with a side of gazpacho and slices of avocado

Snack Raw vegan brownie

Day 5

Breakfast Raw overnight oats with a spoonful of nut butter and banana slices

Lunch Spinach salad with raw sprouted quinoa, raspberries, walnuts, edamame, and avocado dressing

Dinner Kale salad with diced veggies, raw sprouted lentil patties, and cashew dressing

Snack Spoonful of raw almond butter and raw seeds, and a bowl of mixed fruit

Day 6

Breakfast Smoothie bowl with rolled oats and topped with sliced banana, raw nuts, coconut, and chia seeds

Lunch Salad topped with broccoli, sliced carrots, sprouts, and lentil patties

Dinner Cauliflower rice with smashed avocado, mushrooms, and sprouted lentils

Snack Two homemade energy balls, and a slice of raw carrot cake

Day 7

Breakfast Acai bowl with fresh fruit, sliced banana, nuts, seeds, and raw nut butter

Lunch Greek salad with tomato, cucumber, onion, olives, olive oil, and sprouted quinoa

Dinner Spiralized zucchini with fresh tomatoes, basil, and creamy cashew dressing

Snack Smoothie made with banana, raw vegan protein powder, coconut water, and nut butter

Potential Health Benefits of a Raw Vegan Diet

By eating this way, you’ll tap into the proven health benefits of fruits and vegetables, as noted above.

You’re also likely lose weight if you have previously been eating a traditional Western diet — a plus if this is one of your personal goals. One study found that men who stuck with a raw food diet long term (three-plus years) lost an average of about 22 pounds, while women lost about 26 pounds.

Possible Health Risks of a Raw Vegan Diet

That said, there’s a risk of losing too much weight. In the same study, many of the participants became underweight, and about 30 percent of the women under age 45 experienced amenorrhea, which is when menstruation halts, sometimes as a result of low body weight.

Although some foods are more nutritious when eaten raw, others actually improve with cooking. Tomatoes are one example. The body absorbs lycopene, a type of carotenoid found in tomatoes, more easily when tomatoes are cooked.

 Asparagus and squash also offer more antioxidants when cooked.

There are other downsides that’ll affect your everyday: The diet is so restrictive that you’ll end up significantly reducing the amount of food you’re “allowed” to eat, including some good-for-you cooked foods, such as roasted vegetables. As a result of the restrictive nature of this diet, it should be avoided by anyone who has a history of disordered eating behaviors, or is at high risk for them.

This diet can also sometimes lead to nutritional deficiencies. Yule says people who follow a raw vegan diet are at increased risk of deficiencies in vitamin B12, calcium, and iron. You may also miss out on protein, vitamin D, and iodine.

 “People on a raw vegan diet are also not consuming the fortified foods that people on a regular vegan diet may be consuming, such as fortified alternative plant-based milks and fortified cereals,” she says. “This lack of fortified foods may heighten their risk of deficiencies.”
In the aforementioned study involving patients at a cardiovascular clinic, following a raw diet reduced these individuals’ intake of saturated fat, dietary cholesterol, protein, and some vitamins and minerals, including vitamin D, vitamin B12, calcium, zinc, and sodium. But they also increased their intake of other important vitamins and minerals, including vitamin A, vitamin C, fiber, folate, magnesium, and potassium.

You also need to be sure you’re getting proper amounts of the omega-3s eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which you can supplement with microalgae, according to a previous study.

What to Expect on a Raw Vegan Diet

One of the biggest practical challenges you’ll run into on the raw vegan diet is keeping your meals exciting (though Instagram and TikTok serve up plenty of raw food inspiration!). Eating out can also be a challenge.

Yule doesn’t typically recommend the raw vegan diet because it is so restrictive. But if you decide to move forward with it, consult a healthcare professional first. “I’d recommend checking in with a registered dietitian if you are interested in this diet,” Yule says. “Dietitians can help create a diet plan with you to ensure that you are getting all of the essential nutrients.” You may even be able to find a health professional who specializes in the raw vegan diet and can help you adopt and stick with it in a safe, nutritious way.

To Sum It All Up, Should You Adopt a Raw Vegan Diet?

Following a raw vegan diet keeps your body fueled with plenty of vitamins and minerals and will likely result in weight loss. The problem is, it can be so restrictive that it is socially isolating. Also, you run the risk of deficiency in certain nutrients or becoming bored with the few meal options that are available. If you decide to try it, make a plan to stick with it, keep your fridge stocked with food options, and chat with a healthcare professional on how to make the approach as healthy as possible.

Common Questions & Answers

What does it mean to follow a raw vegan diet?

It means you eat a vegan diet (no animal products, including meat, dairy, fish, eggs, and cheese) filled with foods that have not been cooked beyond 118 degrees. No steaming, roasting, or sautéing allowed.

Following a raw vegan diet can increase your intake of fruits and veggies, which means you’ll get plenty of vitamins, minerals, and nutrients like fiber. It can also lead to weight loss if you’re eating healthy foods rather than high-calorie processed foods. But it is restrictive, so you need to make sure you’re getting the nutrients you need.

You could be — eating this way is very restrictive, so you need to pay close attention to what you’re taking in, particularly when it comes to protein, vitamin B12, vitamin D, calcium, iron, zinc, and iodine. It’s a good idea to work with a registered dietitian to plan meals.

You risk being deficient in key nutrients. Plus, eating this way can be difficult from a practical standpoint: Your food options are limited, which can make it difficult to feel full, find a dish when dining out, and stick with for the long term.

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Kelly Kennedy, RDN, LDN

Medical Reviewer

Kelly Kennedy is a licensed dietitian-nutritionist with over 14 years of experience in digital media. She previously managed and oversaw nutrition content, recipe development, meal planning, and diet and nutrition coaching at Everyday Health. She developed and reviewed various meal plans, books, slideshows, and online tools, and oversaw the creation of more than 500 unique recipes. She received her bachelor's degree from the University of Massachusetts, Amherst, and a master's degree from the State University of New York College at Oneonta.

Kennedy enjoys anything that takes her outside, from gardening and playing in the yard with her kids to hiking and even feeding her pet chickens.

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Moira Lawler is a journalist who has spent more than a decade covering a range of health and lifestyle topics, including women's health, nutrition, fitness, mental health, and travel. She received a bachelor's degree from Northwestern University’s Medill School of Journalism and lives in the Chicago suburbs with her husband, two young children, and a giant brown labradoodle.
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Resources
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  6. A Defined, Plant-Based Diet Utilized in an Outpatient Cardiovascular Clinic Effectively Treats Hypercholesterolemia and Hypertension and Reduces Medications. Clinical Cardiology.
  7. Consequences of a Long-Term Raw Food Diet on Body Weight and Menstruation: Results of a Questionnaire Survey. Annals of Nutrition & Metabolism.
  8. Amenorrhea. Mayo Clinic.
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Additional Sources