Raw vegan diet loved by celebrities may pose health risk: expert

Gwyneth Paltrow and Demi Moore may love this raw vegan diet, but is it good for you?

Vegetarianism and veganism have been gaining popularity, but the latest fad has people eating only raw plant foods that can be consumed without cooking. Some even won’t eat foods that have been processed or changed from their natural state, such as oat or almond milk.

Raw vegan diet enthusiasts claim that cooking vegetables causes a loss of nutrients and enzymes and believe that the diet will prevent or reverse disease, boost energy levels and improve overall health — but one expert warns this diet trend might actually cause more harm than good if followed for a long period of time.

“While following a plant-based diet can have many benefits for health, the raw vegan diet may potentially be taking things a bit too far and may come with even greater risks if not followed carefully,” Dr. Laura Brown, a registered nutritionist and senior lecturer in nutrition, food and health sciences at Teesside University, said.

Research does show that certain raw foods can be healthier than when cooked, such as Brussels sprouts and red cabbage, but Dr. Brown wrote on the Conversation that some vegetables have higher nutrition content when cooked since their cell walls are broken down and nutrients are released. Cooked vegetables can also give the body more antioxidants.

For example, cooked spinach makes it easier for the body to absorb its calcium. Veggies like asparagus, mushrooms, carrots, broccoli, kale and cauliflower also have more nutrients when cooked, she said. 

People who adhere to a raw vegan diet also can lack vitamins and minerals — such as vitamin D, vitamin B12, zinc and iron — that come from consuming meat and eggs, Dr. Brown said. These vitamins support a healthy immune system and play a part in the structure, development and production of brain and nerve cells.

Vitamin B12 levels are the biggest concern. A 2005 study showed that 38% of participants who followed longterm consumption of raw food diets were deficient in vitamin B12. Because of this deficiency, raw vegan diets also increased homocysteine — an amino acid broken down by B12. Heightened homocysteine levels can lead to a higher risk of cardiovascular disease and stroke.

“If you are planning to do a raw vegan diet, it’s important to plan carefully to ensure you are consuming all the nutrients you need for optimal health,” Dr. Brown said. “I also wouldn’t recommend following it for a long period of time because of the many risks it may have.”