Diet & Nutrition

Raw Vegan Diet: A Special Diet for Sound Health

Raw vegan diet

There are regular diet plans and then different diet plans like the Raw Vegan diet plan. Even though the ultimate motive of this diet plan is to stay healthy and motive, the Raw Vegan diet is yet to get adapted mainly by several other people.

However, as the name suggests ‘’vegan’’, it is clearly understood how the diet works and what you must consume and avoid while following this plan. Even so, we have penned down everything you probably did not know about a Raw Vegan Diet and how it works. So keep reading to learn more.

What Is a Raw Vegan Diet?

Before we begin, how well do you know what is a Raw Vegan Diet? If we were to speak, we would say that the Raw Vegan Diet is not anything new. Only in recent years, this diet plan has become popular amongst several human beings.

A Raw vegan diet follows the basic aspects of veganism, i.e., not consuming animal products, even milk. Side by side, the food you need to eat during this diet plan only consists of raw food.

Woman trying Raw vegan diet

What the Research Says About the Raw Vegan Diet

While some people choose the Raw Vegan Diet for environmental safety purposes, others believe that this diet can lower risks of diabetes, heart problems and promote weight loss.

In fact, according to experts, cooking food may have the chance to reduce the actual nutritional value. So, the best option to not lose the nutrition is through consuming them in their raw state.

Eating raw food will give you the purest nutritional balance that will keep you fit and healthy.

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

If you search online, you will get a lot of raw vegan diet recipes. However, before that, you need to check out the actual food list that you can or cannot eat while following a strict raw vegan diet plan.

Things You Can Eat

  • Green leaves

You can always choose any green leaf because they are rich in vitamin C and K, iron, protein, antioxidants, calcium, etc.

  • Fruits

You can choose to eat fruits that you love, and that’s the best part. They are not just unlimited in options, but you can eat as many fruits as you wish.

  • Vegetables

Green vegetables are a must when you are following this diet. It will fulfill most of the nutritional values without you worrying about anything else.

  • Nuts and seeds

Nuts and seeds are a must when you are following a Raw Vegan Diet. If not more, consuming 30 grams of raw seeds and nuts is beneficial for your health and diet.

  • Legumes and sprouts

Sprouts are sustainable raw vegan diet food that has healthy benefits. You can consume beans, kidney beans, and chickpeas as well. All you need to do is soak them in water till they become soft enough to eat.

  • Nutritional yeast and cold-compressed oils

Even though some foods you must rarely consume, you can try to taste a tablespoon of cold-pressed oil in one day and two tablespoons maximum for nutritional yeast.

  • Micro-greens and herbs

Microgreens and herbs are generally medicinal foods. However, herbs like cinnamon, ginger, garlic, and parsley are safe to eat during this diet. As you read, you can also learn more about raw vegan diet tips.

  • Clean water

Drinking clean and enough water is a must!

Things You Cannot Eat

  • Salt
  • Coffee or tea
  • Alcohol
  • Processed food like chips
  • Refined flour and sugar
  • Baked items
  • Cooked fruits, grains, legumes, and vegetables
  • Roasted seeds and nuts
  • Animal meat

A 7-Day Meal Plan for the Raw Vegan Diet

Not sure where to begin with? Do not worry. We have drafted a raw vegan diet plan that you can try before permanently starting one:

Day 1

  • Breakfast: Green spirulina smoothie
  • Lunch: Avocado, mint, and raw pea soup
  • Dinner: Vegan Pizza (Raw)

Day 2

  • Breakfast: Pudding made with chia seeds, with berry toppings
  • Lunch: Spicy sauce with raw nori wraps
  • Dinner: Raw Pad thai

Day 3

  • Breakfast: Few raw banana pancakes with almond butter
  • Lunch: Raw zucchini with basil pesto sauce
  • Dinner: Raw lasagna made with marinated vegetables, cashews, and sun-dried tomatoes.

Day 4

  • Breakfast: Raw apple, chia, and cinnamon bowl
  • Lunch: Vegan Collard wraps
  • Dinner: Peanut zoodle salad (raw)

Day 5

  • Breakfast: fresh fruits like oranges, apples, papayas
  • Lunch: Large salad made with avocados, tomatoes, bell pepper, sunflower seeds, and green leafy vegetables.
  • Dinner: Spinach salad made with green onions, baby spinach leaves, orange segments, cucumbers, and romaine lettuce.

Day 6

  • Breakfast: Two apples and two carrots
  • Lunch: A salad made of cucumber, avocado, tomato, and zucchini
  • Dinner: A cold soup bowl made with half-peeled cucumber, one teaspoon ground turmeric, two teaspoons ground coriander, ½ cup of lime juice, and two avocados.

Day 7

  • Breakfast: Fresh strawberries and blended coconut
  • Lunch: Smoothie made of two bananas, ice, raw almond butter, and cocoa butter
  • Dinner: Zucchini chips with olive oil, pepper, and salt for taste, and minced garlic.

The Potential Health Benefits

Raw vegan diet benefits people of all ages and gender, and that is why it has progressed to become one of the popular diet plans. However, the following are the primary benefits of a raw vegan diet plan:

  • It may reduce the chances or the risks of type 2 diabetes.
  • A Raw vegan diet plan also may improve your overall heart health by balancing your blood pressure.
  • It enhances digestion amongst many people.
  • Finally, it is effective for those who wish to lose weight while working out.

Health Risks

Even though there are various benefits, including a raw vegan diet for weight loss, it may also come along with a few health risks if not properly taken care of. The following are the health risks one must consider:

  • This raw vegan diet may weaken your bones and muscles.
  • It may reduce fertility.
  • Lastly, it may increase tooth decay.

Final Thoughts

A Raw Vegan diet is a great choice when you have a busy schedule to tackle. It helps you consume all the necessary nutrients, keeping you fit and healthy. However, it also carries a few risks that need special care.

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Landon Nathan
Nathan writes timely content about diet and Nutrition. Furthermore, he educates readers on the importance of Fitness in our daily lives. His in-depth knowledge in diet, Nutrition, and Fitness is attributed to his four-year studies at Adlan university after pursuing a diet and nutrition degree. You won't doubt his experience and expertise in writing work, having over 100 articles posted on diet and nutrition websites. He now works as a consultant and digital content producer at Fitness and Nutrition Radio. Check his work from this website and be at the forefront with insights about Fitness, diet, and Nutrition.

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