Raw veganism is a form of veganism that forbids the consumption of animals and animal products. As the name suggests, a raw vegan diet includes uncooked food or food items that are cooked below 40 to 48°C. This method is believed to retain the micronutrients of the meal prepared. Generally, plant-based, raw, and unprocessed foods, such as fruits, vegetables, nuts, sprouts, seeds, etc. comprise a raw vegan diet. Some raw vegan foods can be prepared by methods like juicing, blending, soaking, germinating, or dehydrating.

Raw Vegan Benefits

There are several amazing benefits of raw food in our lives. A few health benefits associated with the raw vegan diet may include the following.

Improved Digestion

In plant-based foods, there is a lot of fiber. The raw vegan diet, which mainly consists of plant-based foods, has both soluble and insoluble fibers. Soluble fibers assist in feeding the good bacteria present in your intestines. Insoluble fibers have the ability to move your food through your gut pretty quickly. This, in turn, avoids constipation issues. Thus, a raw vegan diet plan helps improve digestion. 

Raw Veganism Helps Improve Digestion

Fatigue Management

The toxins in our cells might interfere with our cellular energy levels. With a raw vegan diet, the enzymes present in fruits and vegetables will help in maintaining cellular energy and might aid in fighting fatigue and retaining energy levels.

For instance, there is a host of vitamins and minerals in vegan recipes. Vitamin B, particularly, is crucial for energy production. It helps in the conversion of carbohydrates into glucose, and your body needs this glucose for energy. Thus, raw veganism plays a significant role in fatigue management.

Healthy Heart

Eating fruits and vegetables lowers blood pressure, further reducing the risk of heart disease and stroke. A raw vegan diet plan includes sprouted whole grains, legumes, seeds, and nuts. These types of foods improve your blood cholesterol levels, which in turn, reduces the risks of heart disease.

Raw Veganism Helps Improve Heart Health

Research done over the years suggests that drinking water also lowers the risk of heart disease.

Weight Loss

A raw vegan diet is low in calories, fat, and sodium content, which helps in regulating body weight without compromising energy levels. Many studies conducted over the years reiterate the fact that vegan food, including raw vegan items, is associated with lesser amounts of body fat. Raw veganism is also linked to a reduced BMI or Body Mass Index.      

Healthy Skin

A good diet and regular skincare routine are necessary to preserve healthy skin. A raw vegan diet may provide additional nutrients that support healthy skin. Processed food items and cooked meat contain chemicals, which can adversely affect your skin health. On the other hand, veganism has a detoxifying effect, which can get rid of the blemishes on your skin. Moreover, a raw vegan diet helps enhance the texture and beauty of your skin.

Raw Veganism Enhances Skin Beauty

Eye Health

Raw vegetables, which form a major part of raw veganism, contain essential nutrients, such as vitamins and antioxidants. These nutrients have the capability to enhance your vision and maintain eye health. Your eyes will get more clarity if you follow raw veganism and you can even find a sparkle in them over a period of time!

Better Mood

A raw vegan-friendly diet has a cleansing effect on your body and mind. Thereby, veganism improves your concentration and mood. An abundance of fruits and vegetables is also linked to a more positive outlook and enhanced focus. Therefore, improved mental health can be one of the many benefits of raw veganism. On the whole, such a diet keeps you hale and healthy.

Improvements in Overall QOL

According to an important study, raw veganism leads to a better QOL (Quality of Life). The results of the study state that there was an improvement in mental and emotional QOL among the participants after staying for a period at a raw vegan institute in Florida, US. 

Side Effects of Raw Veganism

Despite the many benefits, certain disadvantages, including side effects, may come with a raw vegan diet. For example, there are some risk factors associated with eating raw oysters

And, many have the question, “Is raw meat good for health?” in their minds. Now, let’s take a look at the side effects of a raw vegan diet.

Disturbed Dietary Balance 

A raw vegan diet might lack nutrients like vitamin B12, vitamin C, vitamin D, and calcium, which might lead to anemia and other conditions. Vitamin B12 can be found in animal foods, which are not a part of the raw vegan diet. So, a person following this diet for many years may experience a deficiency of vitamin B12.

Decline in Bone Density

Vitamin D and calcium are two essential nutrients for bone health that might be lacking in a raw vegan diet. Even the best vegan recipes might not contain Vitamin D and calcium. This would further lead to a decrease in bone density.

Decline in Bone Density - A Side Effect of Raw Veganism


The imbalance and lack of nutrients might lead to poor functioning of the reproductive organs. Women’s menstrual cycles may become irregular as a result of the potential anemic condition brought on by the raw vegan diet, which may ultimately result in infertility. Well, there’s more…

Research conducted over the years demonstrates that some women following a raw vegan diet were found to develop amenorrhea. It’s a condition where a woman completely stops menstruating at an early age (that’s well before her menopausal age).  

Tooth Decay

Calcium and Vitamin D are crucial not only for bones but also your teeth. Since raw veganism lacks these nutrients, your teeth will be more prone to decay and other problems. Raw vegans may also suffer from loss of tooth enamel because of the citric acid content in many of the vegan food items.

Tooth Decay - A Side Effect of Raw Veganism

Raw Vegan Recipes

Now, get used to some easy vegan food… Take a look at these lip-smacking raw vegan recipes!

Raw Vegan Burritos 

Bring a twist to the regular tortilla burritos, by wrapping the vegetable filling in cabbage leaves!

Raw Vegan Pesto

A blend of basil leaves, cold-pressed oils, nutritional yeast, and nuts together will be an amazing combination with veggies.

Peanut Butter Blueberry Banana Smoothie Recipe


  • Banana
  • Blueberries
  • Almond Milk
  • Peanut butter


  1. Get hold of your blender.
  2. Add the banana, peanut butter, and blueberries to the blender.
  3. Add the almond milk to the ingredients in the blender.
  4. If you want to have an extra creamy and thicker smoothie, add some frozen fruit or ice cubes.
  5. You know what to do now! Just blend everything together until you get your smoothie.
  6. Your delicious raw vegan smoothie filled with nutrients is now ready!!! Have it with your breakfast or take it as an evening snack.

End Note

Raw veganism has its benefits and side effects. It is wise to consult a nutritionist before making dietary changes, to ensure that your insides will adapt.