Vegetarian diets have become increasingly popular over the past few years, especially among those looking to improve their health. In fact, a growing body of evidence suggests that a plant-based diet (including a vegetarian diet) may have many benefits for health, and may reduce body weight and cholesterol levels, as well as reduce the risk of heart disease. is reduced.
However, some people are taking the vegetarian diet to the extreme, choosing to eat only raw plant foods that can be consumed without cooking. Some also exclude foods that have been altered or processed in their natural form (such as oats or almond milk).
People who follow this diet believe that the diet will improve their energy levels, prevent (and even reverse) disease, and improve overall health.
But research suggests that if a raw vegetarian diet is followed for a long time, it can do more harm than good.
Here’s why: You may be missing out on important nutrients. Research shows that some raw foods may be healthier than cooked foods. For example, Brussels sprouts and red cabbage lose up to 22% of their thiamine content by cooking. It is a form of vitamin B1 which keeps the nervous system healthy.
While some vegetables can lose nutrients during cooking, others have a higher nutrient content when cooked. This is because some nutrients are bound within the cell wall of vegetables. Cooking breaks down cell walls, allowing nutrients to be released and more easily absorbed by the body.
For example, when spinach is cooked, it becomes easier for the body to absorb the calcium present in it. Research has also found that cooking tomatoes reduces their vitamin C content by 28%, increasing their lycopene content by more than 50%.
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Lycopene is associated with a reduced risk of several chronic diseases, including heart disease, cancer and heart disease. Asparagus, mushrooms, carrots, broccoli, kale and cauliflower are other examples of vegetables that are more nutrient-dense when cooked.
Cooked vegetables can also provide the body with more antioxidants. These are molecules that can fight a type of harmful molecule called free radicals, which can damage cells and cause disease over time.
Certain vegetables (including asparagus, mushrooms, spinach, tomatoes and broccoli) have higher levels of the antioxidants beta-carotene (which the body converts into vitamin A), lutein and lycopene when cooked compared to raw.
Vitamin and mineral deficiencies A raw vegetarian diet is likely to lack several important vitamins and minerals – such as vitamins B12 and D, selenium, zinc, iron and two types of omega-3 fatty acids.
This is because many foods with high levels of these vitamins and minerals come from animals – such as meat and eggs. All of these vitamins play an important role in the structure, growth and production of brain and nerve cells, as well as supporting a healthy immune system.
Of particular concern are vitamin B12 levels. A study on people following a strict raw food diet found that 38% of participants were deficient in vitamin B12. This is concerning, especially given vitamin B12 deficiency is linked to a number of problems, including jaundice, mouth sores, vision problems, depression and other mood changes.
The same study also found that a strict, raw vegetarian diet leads to increased levels of homocysteine (an amino acid broken down by vitamin B12) due to B12 deficiency. This is a concern because increased homocysteine levels can potentially increase the risk of heart disease and stroke.
May cause loss of periods If not planned properly, a raw vegan diet can lead to unintentional weight loss if you are not consuming the amount of calories your body needs to function. This is a matter of concern especially for girls.
Researchers have found that 30% of women under the age of 45 who followed a raw food diet for more than three years had partial to complete amenorrhea (absence of menstruation). This is likely due to the weight loss caused by the raw vegan diet. Amenorrhea can cause a number of issues including infertility, as well as reduced bone mineral density and osteoporosis. Other studies have also shown that young women who consume 22–42% fewer calories than needed have a higher risk of suppressed reproductive function.
While following a plant-based diet can have many benefits for health, raw vegan diets can potentially take things too far and come with even greater risks if not followed carefully. Is. If you’re planning on following a raw vegan diet, it’s important to plan carefully to make sure you’re consuming all the nutrients you need for optimal health, in the required amounts.
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