While most raw food diets are completely plant-based, some people also consume raw eggs and dairy. Less commonly, raw fish and meat may be included as well. Few studies explore how raw vegan diets affect a person’s risk of diabetes. However, 2009 research suggests that vegan diets almost halve a person’s risk of developing type 2 diabetes compared to non-vegetarian diets. One recent review study linked vegetarian and vegan diets to a 12% lower risk of type 2 diabetes, with vegan diets being the most effective ( 18). Who says banana bread has to be baked? Oats, flax seeds, dates, bananas, and nuts come together in this recipe to create a moist, chewy bread with just the right amount of sweetness. Contaminants from animals, soil, water — and even bacteria on someone’s hand — can end up on your produce. That’s why it’s really important to wash your produce before cutting and peeling. Otherwise, bacteria can enter through a cut in the fruit or vegetable’s skin!

Lunch: Salad bowl with julienned carrots, cabbage and zucchini. Add edamame and bell peppers. Drizzle with cold-pressed avocado oil and sesame seeds.Strawberry, banana, a subtle hint of rose, and the sweetness of dates make this dessert fresh and unique. There’s little evidence to support that raw foods have more nutrition than properly cooked foods. 4 What’s more, a raw vegan diet tends to provide very little protein — often less than 10% of your total number of calories per day ( 23). Cooking can indeed decrease certain nutrients in food, especially water-soluble ones like vitamin C and B vitamins ( 4, 5).

The same study found that participants following a raw vegan diet had low bone mass, potentially due to low calorie and protein intake ( 13).Don’t let the name deceive you — no frying involved in this recipe. Cloves, ginger, and cilantro create a popping flavor profile. For starters, food choices are very limited and avoiding cooked foods makes it difficult to go out to eat or to eat with friends. Brighten up your plate with these wraps, which pair Middle Eastern tahini and Thai flavors of ginger and lime. In fact, the body already produces its own enzymes to facilitate chemical processes including digestion and energy production ( 3). Burgers are a classic summer dish, and this raw veggie burger, made with sunflower seeds, walnuts, and tons of fresh vegetables, is sure to delight.

Additionally, it was observed that the higher the proportion of raw foods, the stronger the effects. The researchers calculated that the women eating only raw foods were seven times more likely to experience amenorrhea than other women ( 43). Fruit contains high amounts of natural sugars. If a person eats a lot of fruit as part of their diet, they may be at risk of developing tooth decay.Research suggests that vegans may have up to a 75% lower chance of developing high blood pressure. Aiding weight loss