Raw food and vegan diets offer enormous health benefits ranging from weight loss to expanded mental clarity.
These diets are, however, relatively new, and offer some safety risks.
In this article, we will examine some of the dangers associated with eating raw.
For explaining these risks, it's easiest to think about food in three categories: macronutrients (proteins, calories, fat), fiber, and micronutrients (vitamins, minerals, etc.
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1.
Insufficient protein/calories A major risk associated with eating raw is that you will not get sufficient protein intake.
When protein is not present in high enough levels in the diet, cells lack the raw materials with which to grow or repair themselves.
The results of insufficient protein can appear on the skin in the form of blemishes and wrinkles.
In the body, muscle aches and soreness will persist for much longer periods of time when protein is not being received into the diet.
Along similar lines, raw food and vegan dietary restrictions can often wind up dramatically lowering caloric intake.
Decreased caloric intake can obviously result in weight loss.
But over long periods of time, cellular energy reserves become depleted and stress accumulates.
2.
Too much fiber One problem that can occur on a diet full of vegetable smoothies and raw fruit and nuts is an overload of fiber.
While healthy fiber intake offer excellent digestive benefits, too much of anything is not a good thing.
Extremely high intake of fiber can paradoxically create inflammation and stress in the large intestine.
High fiber intake can also result in substantially fewer calories being absorbed into the system.
3.
Inadequate micronutrients Studies have shown that vegans and raw foodists are at much higher risk for low bone mass, iron deficiency, and a number of vitamin deficiencies.
While high intake of vitamins and antioxidants is described as a benefit of eating raw, several essential dietary components are almost impossible to get without eating meat.
A good multivitamin is a baseline recommendation for vegans and raw foodists.
Here are some specific deficiencies that show up: Vitamin D: Is found in meat and often fortified into dairy products.
Most people are deficient already.
Without fortified dairy, vegans and raw foodists are at even higher risk for vitamin D deficiency.
Vitamin B-12: Typically taken in from meat.
In fact, animal variants of B-12 can inhibit dietary absorption.
Deficiency can be severe, irreversible neurological symptoms.
Omega-3s: Vegans and raw foodists have been shown to have low levels of omega-3 fatty acids.
CoQ10 and Carnitine: These nutrients can be produced in your body, but typically not in sufficient quantities to meet demand.
Both are antioxidants that improve brain function.