Understanding What Is Considered Raw Vegan Food

According to adherents of the raw food diet, heating food above 115–118°F (46–48°C) destroys vital enzymes and nutrients. This foundational belief strictly dictates what is considered raw vegan food, extending the principles of veganism to exclude all cooked items.

Quick Summary

A raw vegan diet consists of unprocessed, plant-based foods consumed without heating them above 118°F. Preparation methods include blending, juicing, sprouting, and dehydrating to maximize nutritional content. It is a highly restrictive yet fiber-rich and nutrient-dense way of eating.

Key Points

• Temperature Threshold: Raw vegan food is not heated above 115–118°F (46–48°C) to preserve enzymes.

• Acceptable Foods: The diet includes fresh fruits, vegetables, raw nuts, seeds, and sprouted grains or legumes.

• Preparation Methods: Allowed techniques include soaking, sprouting, juicing, blending, and low-temperature dehydrating.

• Nutrient Considerations: The diet is high in fiber and nutrients but requires careful planning to prevent deficiencies in Vitamin B12, Vitamin D, calcium, and iron.

• Foods to Exclude: All cooked foods, animal products (meat, dairy, eggs, honey), and highly processed items are prohibited.

• Dietary Balance: To ensure all nutritional needs are met, supplementation is often necessary, especially for vitamin B12.

• Health Impact: While associated with heart health and weight loss benefits, the restrictive nature can be a challenge for some individuals.

Defining the Temperature Threshold

At the core of the raw vegan lifestyle is the strict avoidance of cooking. For most raw foodists, this means no food can be heated above a specific temperature, usually cited as 115°F (46°C) or 118°F (48°C). The belief is that this low-temperature threshold preserves the food's natural enzymes, which are thought to aid in digestion and nutrient absorption. Supporters argue that cooking, especially at high temperatures, diminishes the nutritional value and can create harmful compounds. While cooking can increase the bioavailability of some nutrients, such as lycopene in tomatoes, raw food advocates prioritize the perceived benefits of raw, 'live' foods.

The Extensive Raw Vegan Food List

Following a raw vegan diet involves consuming a wide variety of unprocessed, plant-based foods. The options, while restrictive, are plentiful and diverse when prepared creatively. Common examples of what is considered raw vegan food include:

• Fruits: All fresh, raw fruits are staples. This includes berries, bananas, apples, oranges, mangoes, and avocados. They can be enjoyed whole, blended into smoothies, or gently dehydrated.
• Vegetables: All fresh, raw vegetables are welcome. Leafy greens, carrots, cucumbers, bell peppers, zucchini, and root vegetables form the foundation of many meals.
• Nuts and Seeds: These are crucial sources of healthy fats, protein, and minerals. They must be raw and unroasted. Almonds, cashews, walnuts, chia seeds, flax seeds, and sesame seeds are all common.
• Grains and Legumes (Sprouted): Traditional cooking methods are replaced with soaking and sprouting. Grains like quinoa and buckwheat, and legumes like lentils and chickpeas, can be soaked in water for several hours or days until they sprout. This process makes them digestible without heat.
• Nut Milks and Butters: Raw nut milks (from almonds, cashews, or other nuts) and raw nut butters (made from unroasted nuts) are permitted.
• Fermented Foods: Unpasteurized fermented items like kimchi, sauerkraut, and some types of miso are considered raw, as the fermentation process does not require high heat.
• Dried Fruits and Vegetables: Dehydration is an acceptable low-heat preparation method. Dried fruits like dates, figs, and goji berries, as well as dried vegetable chips, are popular snacks.
• Oils and Condiments: Cold-pressed oils (olive, coconut, flaxseed), vinegars, and unpasteurized soy sauce (nama shoyu) can be used. Natural sweeteners like dates and maple syrup are also sometimes included.

Acceptable Raw Preparation Methods

Since cooking is off-limits, raw vegans rely on several alternative methods to prepare their food. These techniques help to create a variety of flavors and textures that add excitement to the diet.

Core Raw Food Techniques

• Soaking: This is used to soften nuts, seeds, grains, and legumes, and to neutralize enzyme inhibitors, making them easier to digest.
• Sprouting: After soaking, grains and legumes are germinated to increase their nutrient content and digestibility.
• Juicing and Blending: Fresh fruits and vegetables are juiced or blended into smoothies. This is an efficient way to consume large quantities of raw produce and nutrients.
• Dehydrating: Using a food dehydrator, foods are dried at a low temperature (below 118°F) to remove moisture. This creates crunchy snacks like crackers, wraps, and fruit leathers without 'cooking' them.
• Fermenting: Raw veganism often incorporates fermented foods, which are produced through controlled bacterial growth. This adds probiotics and enhances flavor.

Comparison: Raw Vegan vs. Cooked Vegan

To better understand what is considered raw vegan food, it's helpful to contrast it with a standard cooked vegan diet. The differences lie not just in heat application but also in food accessibility and nutritional considerations.

Feature	Raw Vegan Diet	Cooked Vegan Diet
Temperature Limit	Strictly no heating above 118°F (48°C).	No temperature limit; food can be cooked, baked, or fried.
Food Processing	Focuses on unprocessed, whole plant foods; minimal processing allowed via low-heat dehydration or fermentation.	Allows for cooking and can include more processed vegan products like refined grains, pasta, and baked goods.
Nutrient Concerns	Potential for deficiencies in vitamin B12, vitamin D, calcium, iron, and protein without careful planning and supplementation.	Better nutrient absorption of some compounds (like lycopene and beta-carotene) through cooking.
Digestion	Higher fiber content from raw foods can improve digestion but may be more challenging to digest for some individuals.	Cooking can make some nutrients easier to digest and absorb by breaking down cellular walls.
Variety and Accessibility	Can be challenging, especially in colder climates, and limits dining out options.	Offers a much wider variety of cooked dishes and is easier to maintain in social settings.

Weighing the Benefits and Challenges

Adherents report numerous health benefits from this diet, including weight loss, improved heart health, and enhanced digestion due to the high fiber intake. The elimination of processed foods and high sugar intake is also a significant advantage. A study cited on Healthline noted that vegans may have a 75% lower risk of developing high blood pressure.

However, the diet presents notable challenges. A poorly planned raw vegan diet can lead to nutritional deficiencies, particularly concerning vitamin B12, vitamin D, calcium, and iron. Vitamin B12 is crucial for nerve function and is primarily found in animal products, making supplementation a necessity for raw vegans. The high acidity from fruits can also contribute to tooth enamel erosion. It's crucial for anyone considering this diet to consult a health professional and plan meals carefully to ensure adequate nutrient intake.

Conclusion

In summary, what is considered raw vegan food revolves around unprocessed, plant-based foods that are not heated above 118°F. This includes fresh fruits, vegetables, raw nuts, seeds, and sprouted grains, prepared using techniques like blending, juicing, and low-temperature dehydration. While supporters point to benefits such as improved digestion and increased nutrient consumption from fresh produce, the restrictive nature of the diet necessitates careful planning to avoid potential nutritional deficiencies. A balanced approach may involve incorporating both raw and lightly cooked plant-based foods to reap the benefits of both worlds, ensuring a wider range of available nutrients.

For more information on the raw vegan diet, including its benefits and risks, Healthline provides a comprehensive overview.

Frequently Asked Questions

What is the defining rule of raw vegan food?

The core rule is that the food is not heated above a specific temperature, typically 115°F (46°C) or 118°F (48°C), to preserve its enzymes and perceived nutritional value.

Are dehydrated foods considered raw vegan?

Yes, dehydrated foods are considered raw vegan as long as the dehydration process occurs at temperatures below the designated raw threshold of 115-118°F. This method is used to make snacks like crackers and fruit leathers.

Can you eat grains and legumes on a raw vegan diet?

Yes, but they must be prepared without cooking. This is accomplished by soaking them in water and allowing them to sprout, which increases digestibility and nutrient availability.

Is honey allowed in a raw vegan diet?

No, honey is not included in a raw vegan diet. As an animal-derived product, it is excluded along with meat, dairy, and eggs. Natural plant-based sweeteners like dates or maple syrup are used instead.

What are some common nutritional deficiencies on this diet?

Common deficiencies can include vitamin B12 (most significant), vitamin D, calcium, iron, and omega-3 fatty acids. Supplementation is often necessary to avoid health problems associated with these deficiencies.

Do you need any special equipment for a raw vegan diet?

While not strictly required, certain tools like a high-speed blender, a food processor, and a dehydrator can greatly expand the variety and ease of preparing raw vegan meals.

Can you consume processed foods on a raw vegan diet?

No, the diet emphasizes whole, unprocessed plant foods. Processed items like refined flours, processed sugars, and pasteurized products are avoided, though some followers include minimally processed items like cold-pressed oils.