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Benefits and Meal Plan | How to Follow a Raw Vegan Diet

What is a raw vegan diet? The raw vegan diet includes foods that are plant-based, raw, and unprocessed. People follow a raw vegan diet to lo...

What is a raw vegan diet?

The raw vegan diet includes foods that are plant-based, raw, and unprocessed. People follow a raw vegan diet to lose weight, improve their health, and for detoxing. This diet excludes animal products like milk, cheese, eggs, meat, and fish.

Many people who eat raw vegan food consider the food to be raw if its temperature does not exceed 118 ° F (48 ° C). Rather than cooking, a person can make food in other ways like juicing, blending, soaking, sprouting, and dehydrating.

The definition of raw vegan food may vary. For example, some raw vegan foods allow people to heat their food to improve their texture or taste. People can also include dehydrated food, such as crackers, grain, raw bread, and raw sweets.

Health benefits

A raw vegan diet contains some fresh fruits, vegetables, and nuts that can have many health benefits.

Improve heart health

Due to the high intake of fruits and vegetables, a raw vegan diet can be beneficial for heart health. Research shows that consumption of fruits and vegetables from less than 3 servings per day to more than 5 servings is a reliable source of 17% risk of heart disease.

Raw vegan diets include many other foods related to improving heart health.  For example

·         Legumes: eating legumes reduces the risks of heart disease.

·         Whole grains: reduce the risks of heart diseases like heart disease.

·         Nuts:  consuming nuts can lower risk factors that contribute to heart diseases.

Studies found that people to follow a vegan diet have up to 75% lower chances of developing high blood pressure.

Reduce weight

Raw vegan diets may also help to reduce weight. One study showed that people who follow raw vegan diets lost 9.9–12 kilograms (21.8–26.5 pounds) of their weight over 3.7 years. Obesity enhances the risks of type 2 diabetes and heart disease. Hence raw vegan diet helps to reduce weight and risks of these health conditions.

Reduce risks of diabetes

Studies found that a vegetarian diet reduced the risk of developing type 2 diabetes by almost half that of vegetarians. The Centers for Disease Control and Prevention (CDC) recommends a reliable source of dietary changes that can reduce a person's risk of developing diabetes. These can add an increase in fruits and non-starchy vegetables and a reduction in processed foods and trans fats found in fried foods.

How to start a raw vegan diet?

Before starting a raw vegetarian diet, first, make sure that everything you eat is 75% raw or is cooked at temperatures below 104–118 F (40–48 C).

Animal products should be avoided altogether, and fruits, vegetables, nuts, and seeds should be plentiful. Cereals and beans can be added but must be soaked or sprouted before consumption.

Foods to Eat

     Fresh, dried, juicy, or dehydrated fruit.

     Raw, juice, or dehydrated vegetables.

     Raw nuts and seeds.

     Unripe grains and beans (sprouted or soaked)

     Raw nut milk.

     Raw nut butter.

     Cold-pressed oil.

     Fermented foods such as miso, kimchi, and sari kraut.

     Sea rider

     Some desserts, such as pure maple syrup and unprocessed raw cocoa powder.

     Spices, including vinegar and unpasteurized raw soy sauce.

Foods to Avoid

     Ripe fruits, vegetables, grains, and legumes

     Baked goods

     Roasted nuts and seeds

     Better oil


     Better sugar and flour

     Pasteurized juice

     Coffee and tea


     Snacks and processed foods like chips and pastries

Tips for following the raw vegan diet

To follow a raw vegan diet, a person avoids all processed foods, such as:

    Baked goods

    Better sugar






A person also should not consume animal products. Raw foods often make up 50-75% of a person's diet. If food needs to be heated, people usually do not heat it above 118 ° F (48 ° C).

People who follow a raw vegan diet mostly eat:






Sample menu

Here are some examples of what a raw vegan dieter can eat:


Acai cups

Raw banana crumbs

Green asparagus smooth


     Cold avocado and cucumber soup.

     Banana and mushroom salad.

     Avocado Salad


 Raw vegan zucchini pasta and mushroom balls without meat.

 Raw pad with Thai almond butter sauce and Zachary noodles.

 Raw vegan enchiladas with nut-based meat and salsa


     Fruit smoothies

     Dried fruit and nut mix

     Raw vegan granola bars.

If you are thinking about starting raw vegan diets then first talk to a nutritionist. A qualified nutritionist can help you plan meals, adjust your daily routine, and help you get the nutrients you need.

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