The Practical Guide to Raw Veganism

The Practical Guide to Raw Veganism 1

Gaining in popularity, raw veganism is your way to better health through the dietary practice of eating raw or mostly raw food that is uncooked and unprocessed.  This idea of eating raw foods came from a Presbyterian minister and dietary reformer, Sylvester Graham, during the middle of the nineteenth century.  This lifestyle of raw eating was promoted as a way to avoid scary illnesses like heart disease and stroke.

Like all vegan diets, raw veganism is rich in vegetables, nuts, seeds, fruits, and legumes.  All animal products are excluded. 

Unlike most vegan diets, in raw veganism, no foods are heated about 115 degrees Fahrenheit as the thought is that enzymes and nutritional values are often lost when food is cooked at higher temperatures.  

Raw vegan cooking is sometimes referred to as “uncooking”!   In other words, you won’t need your oven or stovetop much, but you should invest in a blender, food processor, juicer, and food dehydrator. 

As a raw vegan, you can even make similar versions of your favorite vegan foods that are usually cooked, like cakes, breads, crackers, and cookies.  Many health food stores now have actual “raw vegan” sections including those foods. 

A raw vegan diet is very low to no processed foods, are plant-based foods that are completely raw or only heated minimally at very low temperatures, and supplements are mostly discouraged because this raw diet provides all the nutrients humans need. 

What Can’t You Eat?

  • Refined Oils
  • Flour
  • Sugar
  • Cooked Fruits, Veggies, and Grains
  • Roasted Nuts and Seeds
  • Baked Goods

What Can You Eat?

  • Fresh Fruits and Veggies – Dried, Juiced, or Dehydrated
  • Fermented Foods like Sauerkraut, Kimchi, and Miso
  • Seaweed
  • Raw Nuts and Seeds
  • Sprouted and/or Soaked Grains and Legumes
  • Cold Pressed Oils

So why would anyone want to become a raw vegan?  The health benefits will rock your body and mind. 

Compared to a typical American diet heavy on meat, dairy, and eggs, the raw vegan lifestyle is healthy fuel to keep you going strong. 

Just what does this way of eating provide?

  • Weight Loss
  • More Energy
  • Improved Digestion
  • Clear Skin
  • Less Risk of Many Preventable Diseases

Raw veganism lowers your amount of body fat. Fruits and vegetables are high in nutrition, low in fat, zero cholesterol, and low in calories. This is a no brainer.

You are now pumping your body full of nutrient dense natural foods instead of fat, cholesterol and high caloric animal corpses.  How could you not have more energy?  

High fiber is important for proper digestion.  Fruits and vegetables are loaded with soluble and insoluble fiber.  They bulk your stools, feed your good bacteria in your intestines, move your food quickly through your digestive system, and help reduce inflammation in your gut.  By doing so, fiber can improve symptoms of Crohn’s Disease, Ulcerative Colitis, and Irritable Bowel Syndrome. 

Who doesn’t want clear healthy skin?  Inflammation in your body from what you eat can cause all kinds of skin irritation like pimples, red marks, and blotches.  Eating raw vegan can improve those conditions by introducing nutrient rich plant-based whole foods into your body that are healing and beneficial. 

The Practical Guide to Raw Veganism 2

How prevalent is heart disease, cancers, high blood pressure, stroke, and type 2 diabetes around the world today? Scientific study after study is proving that the foods we eat (or don’t) have a huge impact on our health.

Eating a mostly raw vegan diet can reduce your likelihood of being diagnosed with these mostly preventable diseases.  Fruits and vegetables are linked to lower blood pressure and reduced risk of heart disease and stroke.  Nuts, seeds, sprouted whole grains, and legumes have been shown to improve blood cholesterol levels which further lower your heart disease risk.  Rich in fiber, these raw foods also help to further lower blood sugar levels.  A well planned raw vegan lifestyle is a great way to improve your health and positively fuel your lifestyle.


Hi, my name is Jason and I am a vegan with a keen interest in plant-based diet and nutrition. This site was set up to help me explore the research, facts, and myths about veganism. Please feel free to contact me if you have any comments, questions or suggestions.

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