Vegan and raw food diets are alternative dietary plans that focus on the elimination of meats. Vegans also avoid eggs and dairy products. Most raw foodists also eliminate these items, although some consume raw dairy. If you are contemplating a vegan or raw food diet, understanding several aspects of these diets may help you choose between the two.
Differences
A raw food diet differs from a vegan diet primarily because it focuses on foods that have not been subjected to processing or cooking. Raw foodists typically focus on whole foods that have not been heated to internal temperatures above 114 degrees F. They also sprout grains and legumes before consuming by soaking them in water for 24 to 36 hours, then rinsing and allowing them to sit at room temperature until sprouts form.
Food Sources
Both raw foodists and vegans consume foods derived from plant sources, such as vegetables, fruits, seeds, nuts and grains. They may also consume sprouts from legumes, grains and vegetables such as wheat, chickpeas, broccoli, lentils, mung beans and alfalfa.
Purported Health Benefits
Vegan and raw food diets may offer heart health benefits because they are typically lower in saturated fats than foods found in the standard American diet. Saturated fats may contribute to lipid deposits in your circulatory system that cause stroke, heart attack and coronary artery disease. Some raw foodists believe that a diet of uncooked, unprocessed foods may also offer higher amounts of enzymes, vitamins and minerals than processed foods -- cooking may destroy some of these nutrients.
Health Risks
Both vegans and raw foodists may be at risk for vitamin B12 deficiency, because this vitamin is not readily available from plant-based foods. Vitamin B12 aids in the production of fats that protect nerve endings -- a deficiency may lead to irreversible nerve damage. Raw foodists who consume unprocessed dairy products may also be at risk of bacterial and fungal infections, because homogenization and pasteurization are not used to destroy these contaminants.
Considerations
Both raw food and vegan diets lack the convenience of the standard American diet -- few restaurant items and packaged foods are suitable for these diets. Also, a raw food diet typically requires more preparation and planning than a vegan diet -- sprouting and dehydration are necessary to create raw grain-based foods such as pizza crusts and wraps.
References
- "The Sunfood Diet Success System"; David Wolfe; 2008
- "The Get Healthy, Go Vegan Cookbook"; Neal Barnard, M.D. and Robyn Webb; 2010
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
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