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The Raw Vegan Diet For Optimal Health – Why Include Raw Foods to Your Diet

June 1, 2021 By Tigran Mirzoyan (Guest Author) Leave a Comment

Raw Vegan Food Diet

Ever wondered why many have gravitated towards raw vegan diets?

Many people find that raw vegan food simply appeals to them more than other food options due to its inherent health benefits [1], and then there are those that are turning to the raw lifestyle to remove the toxins from their body that have built up from years of eating processed and chemical-laden foods. 

If you have a desire like most of them you may have decided that you want to consume only raw vegan food, but a lot of times people may not know exactly what that actually means, hence let us first clarify what it means by the term “raw vegan food”. 

A raw vegan diet consists of foods that are unprocessed, which come from plants, and that have not been heated above 118 degrees Fahrenheit (48 °C) [2]. The reason that the foods are not heated above that temperature is due to the fact that supporters of a raw food diet believe that much of the nutritional value can be lost when the foods are heated beyond that temperature. 

Recommended Raw Vegan Food Diet

Your typical raw vegan diet will include but are not limited to: 

  • Raw vegetables
  • Fresh fruits
  • Grains
  • Nuts & seeds
  • Legumes
  • Sprouted grains
  • Dried fruits
  • Seaweeds
  • Smoothies & juices 

Other Raw Fad Diets

Among the raw vegan foodies, there can be those who are more selective about their raw food diet. 

There are those who consider themselves as fruitarians and they only eat fruit and may incorporate some nuts. Another group is called sproutarians, which is a term that refers to people who opt for a diet that mostly consists of sprouted seeds, fruits, and raw vegetables. Also, there is a group known as juicearians and these are folks who choose to turn their fruits and vegetables into juice.

We would not recommend these raw fad diets, which can be detrimental to your health limiting your raw vegan food options! Those who embrace a diet consisting of uncooked vegan foods do not have to adhere to any of these subgroups, since most people consume a variety of raw fruits, vegetables, grains, nuts, seeds, and sprouts as well as the juices that come from them.

Raw Vegan Food & Energy

Even though raw foods are credited for their various health benefits for the human body, some can be skeptical whether foods in their raw state can elevate energy levels, boost muscle tone, and reinvigorate the mind. 

While the general take is that high carbohydrate foods boost energy levels, the sugar in them alone does not compensate for the delicate combination of vitamins, minerals, and phytochemicals responsible for achieving optimum health and dynamism. Raw foods, however, can achieve this.

Sugar-rich foods and beverages are detrimental to our health, where their simple carbohydrates provide the body with readily available energy that quickly boosts blood sugar levels, creating a short-lived “sugar-rush” that leaves the body fatigued and craving more sugar. 

Alternatively, foods rich in complex carbohydrates, such as grains, beans, vegetables, and some fruits, provide the body with a long-lasting, steady influx of energy that can keep us going throughout the day [3].

The phrase ‘nutrition to calorie ratio’ is used by nutritionists to refer to how many nutrients fit into a calorie’s worth of food. When foods are cooked, they release locked carbohydrates, providing more calories at the expense of nutrients that are destroyed by heat. 

Raw foods, however, offer a lot more nutrients relative to their calories. A diet that includes a wide range of vegetables, fruits, grains, beans, and seeds which consist of foods such as bananas, sprouted lentils, avocados, coconut meat, hemp & flax seeds, walnuts, oats, squash, can supply optimal amounts of calories, nutrients, and antioxidants.

Stay hydrated with plenty of water, and avoid alcohol and caffeinated drinks, which temporarily stimulate the brain but leave the body exhausted once it wears off. Replace them with healthy juices with greens & herbal infusions for long-term health and to stay healthy and possibly disease-free!

Related Posts:

  • Health Benefits of Vegan Diet
  • How to Be a Healthy Vegan
  • The Healthy Vegan Diet Plan with Nutrition

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3635096/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2486444/
  3. https://www.pcrm.org/good-nutrition/nutrition-information/the-carbohydrate-advantage

Disclaimer:

While every attempt has been made to verify the information provided here, the content in this post is for informational purposes only and not to be considered as professional advice. By providing the information contained herein we’re not diagnosing, or treating any type of disease or medical condition. Before beginning any regimen it is advisable to seek the advice of a licensed healthcare professional.

Filed Under: Diet Tagged With: health, healthy vegan diet, raw vegan diet

10 Best High Potassium Vegan Food

September 13, 2019 By Cat Robinson and Dishan Mendis Leave a Comment

10 Best High Potassium Plant Based Vegan FoodsAs you probably know, potassium (shown on the periodic table under the symbol K) is a soft, silvery-white mineral. In the human body, it acts as an electrolyte, and is crucial in the contraction of muscles, keeping the heartbeat steady and regular, and assists in proper nerve functioning [1]. 

One of its most helpful attributes in today’s world of highly processed, salt-laden food is its ability to act as a buffer for sodium, counteracting and blunting its harmful effects on blood pressure. If you’re keen on your salty food or concerned about your blood pressure generally, then making sure to include potassium-rich vegan food sources in your diet can be really beneficial.  

Benefits of potassium also include helping cells absorb nutrients and get rid of waste, promotes strong muscles, aids in the maintenance of good bone density, and also reduces the risk of kidney stones, strokes, cardiovascular disease, and type II diabetes [2]. 

As you can see, it’s definitely something you would want to add into your daily consumption and the recommended daily potassium intake is 3500mg per day [3].   

Plants use potassium to open and close the stomata on their leaves to regulate CO2 uptake for photosynthesis – making them an ideal source for this vital mineral. 

Let’s explore the top 10 high potassium plant-based food!

1) Molasses


  • Potassium: 1464 mg (per 100g) [4]
  • Daily value: 42%

To make cane syrup, sugar cane is mashed to extract the juice and then boiled down to concentrate it. Boil it again, and you’ve got molasses, boil it a third time, and you get blackstrap molasses, that dark, viscous liquid with its characteristic strong flavor. Each time you boil down and concentrate the cane syrup, it gets lower in overall sugar content, but with a higher concentration of vitamins and minerals, including potassium.   

Aside from being an excellent natural source of potassium, blackstrap molasses is also packed with iron, manganese, calcium, magnesium, and antioxidants such as polyphenols. Further, blackstrap molasses help stabilize blood sugar levels and therefore useful for diabetics and its iron and calcium content make it good for strengthening bones and reducing the risk of anaemia. 

For vegans, it’s a useful substitute for honey in many recipes, and can be used in the baking of cakes, cookies, biscuits, brownies, muffins, and pies. It can also be used in sweet treats like homemade energy bars and flavorsome desserts and works especially well as a glaze thanks to its consistency. It’s also a great addition to salad dressings and in seasonal drinks and hot beverages.   

2) Dried Apricots


  • Potassium: 1162 mg (per 100g) [5]
  • Daily value: 33%

Because they’ve been dehydrated, dried apricots are a highly concentrated source of nutrients – including potassium, iron, vitamin A and antioxidants. They’re ideal for busy people who need a handy, portable, high-energy healthy snack to keep them going, or to satisfy that occasional sugar craving without resorting to unhealthy sweets! 

They’re also packed with fiber for a healthy digestive system and have been found to promote better eye and skin health as well. If you’re keen on baking, they make an interesting addition to oatmeal cookies or muffins!

They can also be added to fruit salads to add an interesting twist.     

3) Tomato Paste


  • Potassium: 1014 mg (per 100g) [6]
  • Daily value: 29%

Every keen cook should have a few tins, tubes or sachets of tomato paste or puree on hand to add flavor to many dishes. Not only are they are a concentrated source of potassium, but also contain all the beneficial components found in fresh tomatoes, including fiber, iron, copper and vitamins A, C, and E. 

The tomato’s most famous beneficial antioxidant, the carotenoid Lycopene which gives them their deep red color is actually more bioavailable (more easily absorbed by the body) in tomato paste form than from fresh tomatoes [7]. Tomato paste and puree consumption is associated with better immunity, eye health, and red blood cell functioning. They also assist in fighting aging thanks to all those antioxidants.    

In the kitchen, they have an almost endless variety of uses, from hearty stews, soups and curries, to tasty pasta and rice dishes – not forgetting those delicious vegan pizzas! 

4) Beet Greens


  • Potassium: 1014 mg (per 100g) [8]
  • Daily value: 29%

Beetroots are renowned for their amazing range of health benefits but their leaves pack an incredibly powerful nutritional punch! 

One of the best sources of potassium, they also contain vitamins A, B2, C, E, and K, as well as plenty of fiber,    

manganese, magnesium, iron and calcium. Like a root vegetable, beetroot greens are a rich source of nitrates, which can help to lower blood pressure, keep vein and artery walls healthy, and even boost athletic and mental performance. In addition, beet leaves help to fight cancer and inflammation and improve digestive health. 

Beet greens can be used raw in salads and smoothies or served hot with rice, pasta or potato dishes.   

5) Raisins


  • Potassium: 744 mg (per 100g) [9]
  • Daily value: 21%

Often described as ‘nature’s candy’, raisins are dehydrated grapes or currants which provide a concentrated source of energy and can either be consumed as a handy snack or used in baking. Aside from potassium, they’re also a great source of iron and can, therefore, be helpful for those prone to anaemia. They provide a rich source of fiber to aid in digestion, antioxidants, several vitamins, as well as electrolytes and trace minerals.  

Use them as a tasty addition to salads, or sprinkle some with your morning oatmeal or cereal as a natural sweetener. They’ve been a popular staple in the baking of breads, cookies, and muffins for many years, or can simply be eaten as is when you’re in need of a quick energy boost.

6) Almonds


  • Potassium: 733 mg (per 100g) [10]
  • Daily value: 21%

Just a third of a cup of almonds contains around 350 mg of potassium, accounting for about 10% of your daily requirement. Like most nuts, they’re a great source of other minerals like calcium, magnesium, manganese, zinc, and iron, as well as fat-soluble vitamins A and E. 

In the kitchen, almonds are a versatile superfood that can be used in a number of ways and depending on where you live, they’re often more affordable and readily available. 

They’re also an excellent source of proteins and fiber and can help protect cells against oxidative stress, control blood sugar levels and help to lower blood pressure. They have been associated with a reduction in LDL – what we commonly call the ‘bad’ type of cholesterol. An easy way to incorporate them into your diet is by having it as a snack or packing a small handful with your lunch for the day. 

7) Prunes (dried plums)


  • Potassium: 732 mg (per 100g) [11]
  • Daily value: 21%

We’ve long associated prunes (which are essentially sun-dried plums) with their ability to aid digestion and relieve constipation thanks to their high fiber content – but they are also an excellent source of potassium, vitamins B and K, as well as calcium, magnesium, manganese, and retinol (commonly known as vitamin A) – which promotes good eyesight as well as healthy, supple-looking skin and hair. 

These unassuming, wrinkly-looking fruit can help lower blood pressure, keep bones strong and protect against osteoporosis, reduce the risk of heart disease, and are an exceptional source of antioxidants. In fact, prunes have been found to contain more than twice the levels of beneficial antioxidants than blueberries!       

Like raisins, they’re a great natural source of iron, so are a useful and tasty addition to the diet of anyone at risk of anaemia. Enjoy them as a quick snack on their own, incorporate them in smoothies or juices, in stews, oatmeal or cereal, or use them as a topping for waffles or pancakes. For keen bakers, there are a number of delicious vegan tart recipes out there which make use of prunes as a major ingredient.    

8) Dark Chocolate


  • Potassium: 715 mg (per 100g) [12]
  • Daily value: 20%

If you’ve ever had the opportunity to savor really good dark chocolate, you’ll understand that there’s something special going on here! Known for its ability to enhance mood by releasing endorphins in the brain, dark chocolate is also a great source of potassium – as if you needed another reason to indulge!

It also boasts an impressive range of antioxidants, such as polyphenols and flavonoids like catechins, minerals such as zinc, iron, phosphorous, magnesium, and vitamins B, E and K. 

As such, the consumption of dark chocolate and cocoa powder has been associated with a number of health benefits, including protection against free radicals, improved blood flow, lipid profile, and reduced blood pressure. It may also help to improve brain function and increase insulin sensitivity, lowering the risk of type II diabetes. 

Check here for our review on vegan chocolate brands. 

9) Peanuts


  • Potassium: 705 mg (per 100g) [13]
  • Daily value: 20%

As you might know, peanuts are not actually nuts, rather a member of the legume family of ‘groundnuts’. Like all legumes, they’re associated with an abundance of health benefits – ideally consumed in their whole, unprocessed form. These little protein powerhouses are rich in healthy fats as well as complex carbohydrates and a host of nutrients, including vitamin E and several of the B vitamins, iron, calcium, copper, magnesium, manganese, zinc, and folate.  

They’ve been shown to promote healthy skin, lower the risk of diabetes, stroke and heart disease and enhance memory, and may also be useful for weight loss and during pregnancy. 

Chopped peanuts can be used as a delicious, crunchy topping for a variety of sweet and savory dishes, and you’ll find recipes using them as an ingredient in everything from baked goods and desserts to pasta dishes and salads. You can add them whole to cereals or oatmeal, or blend them into sauces, spreads, dips, and dressings. They can also act as an affordable substitute for more expensive nut varieties in most nut-based dishes. With so many uses, it’s hardly surprising that peanuts are the most consumed ‘nut’ in the world! 

10) Cashews


  • Potassium: 660 mg (per 100g) [14]
  • Daily value: 19%

Crunchy and delicious cashew nuts can be consumed in their whole form and cashews are being widely used to make a range of vegan dairy alternatives like cashew milk, cheese, ice cream, and even yogurt. 

They are packed with nutrients that can help you achieve robust health – including vitamins B, E and K, antioxidants, and minerals like iron, copper, magnesium, selenium, calcium, and zinc. They can provide a quick energy boost, and have been shown to help lower blood pressure, reduce LDL cholesterol, and promote better glucose management. They help support a healthy immune system, strengthen muscles and bones, and maintain good eye health as well.  

They can be enjoyed as a handy snack, used in baking, added to salads, and used in your favorite desserts, cereals or oatmeal. As one of the most popular nuts worldwide, the list of recipes using cashew nuts is always growing – especially in vegan takes on comfort foods like ‘mac & cheese’! 

  

References:

1 https://medlineplus.gov/potassium.html

2 https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/#h7

3 https://www.who.int/nutrition/publications/guidelines/potassium_intake_printversion.pdf

4 https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/nutrients

5 https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients

6 https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/nutrients

7 https://www.ncbi.nlm.nih.gov/pubmed/9209178 

8 https://fdc.nal.usda.gov/fdc-app.html#/food-details/170376/nutrients

9 https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients

10 https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients

11 https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients

12 https://fdc.nal.usda.gov/fdc-app.html#/food-details/170273/nutrients

13 https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/nutrients

14 https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients

Recommended posts:

  1. Healthy Vegan Diet Plan with Nutrition
  2. Health Benefits of Chia Seeds
  3. Health Benefits of Kale
  4. Health Benefits of Tofu

Image credits:

  1. Dried apricots: Hans (pixabay)
  2. Molasses: Marshall (flickr)
  3. Tomato paste: Marco Verch (flickr)
  4. Beet greens: JillWellington (pixabay)
  5. Raisins: pixabay 
  6. Almonds: Stevepb (pixabay)

Filed Under: Diet Tagged With: healthy vegan diet, vegan diet

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Disclaimer: This website (veganuniversal.com) is for informational & educational purposes only and not to be considered as professional advice. While every attempt has been made to rely upon reliable sources and verify the information provided here, the publisher nor its authors, editors cannot assume any responsibility for errors, inaccuracies, completeness, omissions, irrelevance or damages, injuries, illnesses or any other liability arising out of the use of published content. We strongly advise considering your own health/personal conditions before making use of the published content. Before beginning any regimen it is sensible to seek the advice of a licensed professional.
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