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- "The Proceedings of the Nutrition Society"; Health Effects of Vegetarian and Vegan Diets; T.J. Key, et al.; February 2006
- "The Proceedings of the Nutrition Society"; Health Effects of Vegetarian and Vegan Diets; T.J. Key, et al.; February 2006
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Raw Vegan Diet vs. Vegan Diet
People who follow a vegan diet eat only plant foods. All meats and other animal products, including milk and eggs, are off-limits. People choose a vegan diet for health, ethical reasons or religious beliefs. Some vegans restrict their diets even further by choosing to eat only raw foods, foregoing all foods heated above 116 degrees Fahrenheit.
Features
A raw diet also includes fresh fruits and vegetables, nuts and seeds. A raw vegan might eat certain types of beans and grains, specifically lentils, peas and quinoa, in their sprouted form. Soy products are always heated above 116 F, so tofu, seitan, soy milk and miso are not permitted on a raw vegan plan.
Preparation
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Nuts and seeds are eaten raw, not toasted as they might be on a regular vegan plan. Frozen vegetables are par-cooked before freezing, so they too are not part of a raw vegan plan. While vegans use the stove to prepare their meals, just like meat-eaters, raw vegans use techniques such as:
- sun-drying
- dehydrating
- blending
- juicing
- soaking when preparing meals
Raw vegans do not consume store-bought nut milks, as they are pasteurized, and instead make their own by grinding raw almonds, cashews or chia seeds with purified water.
Nutritional Considerations
All vegan dieters are vulnerable to deficiencies in protein, calcium, zinc and vitamin B-12. If you eat cooked foods, soy is also a complete protein source. Calcium is also available in soy products and pasteurized orange juice, but raw vegans must rely on almonds and leafy greens for much of their calcium. Zinc and vitamin B-12 are present in fortified cereals and breads, which may fit into a cooked vegan plan -- but will likely be heated over 116 F and inappropriate for raw vegans. Consider consulting a dietitian or physician for recommendations for supplements to ensure you get all the nutrients necessary if you follow a vegan or raw vegan lifestyle.
- All vegan dieters are vulnerable to deficiencies in protein, calcium, zinc and vitamin B-12.
- Zinc and vitamin B-12 are present in fortified cereals and breads, which may fit into a cooked vegan plan -- but will likely be heated over 116 F and inappropriate for raw vegans.
Sample Plans
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A vegan plan might include scrambled soft tofu in a whole-grain wrap with avocado and sprouts for breakfast, steamed brown rice, black beans and salsa at lunch and half of an acorn squash stuffed with wild rice, pecans and dried cranberries at dinner. Vegan snacks may include soy yogurt, toasted nuts and granola with soy milk. A raw vegan diet, however, might begin with a smoothie made by blending a banana, fresh peaches, hemp protein and homemade almond milk. For lunch, a raw vegan could make a large salad with spring greens, avocado, jicama and celery topped with sesame seeds and dressed with cold-pressed olive oil and lemon juice. At dinner, a raw vegan might make “pasta” from ribbons of zucchini and summer squash topped with a cold-tomato sauce made from pureed tomatoes, lemon juice, olive oil and garlic. Raw snacks include dehydrated crackers made from seeds and nuts, fresh fruit, raw nuts and smoothies.
- A vegan plan might include scrambled soft tofu in a whole-grain wrap with avocado and sprouts for breakfast, steamed brown rice, black beans and salsa at lunch and half of an acorn squash stuffed with wild rice, pecans and dried cranberries at dinner.
- For lunch, a raw vegan could make a large salad with spring greens, avocado, jicama and celery topped with sesame seeds and dressed with cold-pressed olive oil and lemon juice.
Related Articles
References
- "The Proceedings of the Nutrition Society"; Health Effects of Vegetarian and Vegan Diets; T.J. Key, et al.; February 2006
- Living and Raw Foods: Frequently Asked Questions
- The Vegetarian Resource Group; Protein in the Vegan Diet; Reed Mangels, Ph.D., R.D.
- Janet Forgrieve. The Growing Acceptance Of Veganism. Forbes. November 2, 2018
- Janssen, M., Busch, C., Rödiger, M., & Hamm, U. (2016). Motives of consumers following a vegan diet and their attitudes towards animal agriculture. Appetite, 105, 643–651. doi:10.1016/j.appet.2016.06.039
- Radnitz, C., Beezhold, B., & DiMatteo, J. (2015). Investigation of lifestyle choices of individuals following a vegan diet for health and ethical reasons. Appetite, 90, 31–36. doi:10.1016/j.appet.2015.02.026
- Castañé, S., & Antón, A. (2017). Assessment of the nutritional quality and environmental impact of two food diets: A Mediterranean and a vegan diet. Journal of Cleaner Production, 167, 929–937. doi:10.1016/j.jclepro.2017.04.121
- Winston J Craig, Health effects of vegan diets, The American Journal of Clinical Nutrition, Volume 89, Issue 5, May 2009, Pages 1627S–1633S,doi:10.3945/ajcn.2009.26736N
- Satija A, Bhupathiraju S. et al. Healthful and Unhealthful Plant-Based Diets and the Risk of Coronary Heart Disease in U.S. Adults. Journal of the American College of Cardiology. 2017;70(4):411-422.
- Bennett W, Appel L. Vegetarian Diets for Weight Loss: How Strong is the Evidence?. Journal of General Internal Medicine. 2015;31(1):9-10.
- Moore W, McGrievy M, Turner-McGrievy G. Dietary adherence and acceptability of five different diets, including vegan and vegetarian diets, for weight loss: The New DIETs study. Eating Behaviors. 2015;19:33-38.
- Castañé, S., & Antón, A. (2017). Assessment of the nutritional quality and environmental impact of two food diets: A Mediterranean and a vegan diet. Journal of Cleaner Production, 167, 929–937. doi:10.1016/j.jclepro.2017.04.121
- Janet Forgrieve. The Growing Acceptance Of Veganism. Forbes. November 2, 2018
- Janssen, M., Busch, C., Rödiger, M., & Hamm, U. (2016). Motives of consumers following a vegan diet and their attitudes towards animal agriculture. Appetite, 105, 643–651. doi:10.1016/j.appet.2016.06.039
- Radnitz, C., Beezhold, B., & DiMatteo, J. (2015). Investigation of lifestyle choices of individuals following a vegan diet for health and ethical reasons. Appetite, 90, 31–36. doi:10.1016/j.appet.2015.02.026
- Winston J Craig, Health effects of vegan diets, The American Journal of Clinical Nutrition, Volume 89, Issue 5, May 2009, Pages 1627S–1633S,doi:10.3945/ajcn.2009.26736N
- Bennett W, Appel L. Vegetarian Diets for Weight Loss: How Strong is the Evidence?. Journal of General Internal Medicine. 2015;31(1):9-10.
- Huang R, Huang C, Hu F, Chavarro J. Vegetarian Diets and Weight Reduction: a Meta-Analysis of Randomized Controlled Trials. Journal of General Internal Medicine. 2015;31(1):109-116.
- Moore W, McGrievy M, Turner-McGrievy G. Dietary adherence and acceptability of five different diets, including vegan and vegetarian diets, for weight loss: The New DIETs study. Eating Behaviors. 2015;19:33-38.
- Satija A, Bhupathiraju S. et al. Healthful and Unhealthful Plant-Based Diets and the Risk of Coronary Heart Disease in U.S. Adults. Journal of the American College of Cardiology. 2017;70(4):411-422.
- Turner-McGrievy G, Barnard N, Scialli A. A Two-Year Randomized Weight Loss Trial Comparing a Vegan Diet to a More Moderate Low-Fat Diet*. Obesity. 2007;15(9):2276-2281.
Writer Bio
Andrea Boldt has been in the fitness industry for more than 20 years. A personal trainer, run coach, group fitness instructor and master yoga teacher, she also holds certifications in holistic and fitness nutrition.