Is a Raw Food Diet Riddled with Deficiencies?
December 8, 2011
Raw reader Anne recently sent me this:
Here is something I read and this is the type of thing that makes me scared of the raw food world:
Don’t be scared, Anne! The claims in the link you provided—It’s a WebMd article titled “Is the Raw Food Diet Healthy?”—are easily debunked.
Here, I’ll show you…
Vitamin B12 Deficiency
Researchers who studied the impact of a raw food diet found that participants had low cholesterol and triglycerides. They also had a vitamin B12 deficiency. This finding is consistent with another study of raw foodists in Finland.
B12 is found naturally only in animal products. It is critical to nerve and red blood cell development. Deficiencies can lead to anemia and neurological impairment.
Obviously low cholesterol and triglycerides is a good thing. But low B12? Not so good.
The thing is, vitamin B12 isn’t just associated with raw food vegans.
In one study analyzing the blood tests of 3,000 men and women, it was found that 39% of participants had low B12. And according to the researchers, most of these participants were meat-eaters.
For more vitamin B12 myths, click here.
Low Lycopene Levels
A German study of long-term raw foodists showed that they had healthy levels of vitamin A and dietary carotenoids, which comes from vegetables, fruits and nuts and protect against chronic disease. Yet the study participants had lower than average plasma lycopene levels, which are thought to play a role in disease prevention.
They are found in deep-red fruits like tomatoes. Lycopene content is highest, however, when tomatoes are cooked.
Healthy levels of vitamin A and dietary carotenoids, another great thing. But what about low plasma lycopene levels?
From the American Cancer Society:
Since tomatoes also contain vitamins, potassium, and other carotenoids and antioxidants, it may be that other compounds in tomatoes may account for some of the protective effects first thought to be due to lycopene.
These compounds may act alone or along with lycopene. When researchers look at large population groups with different lifestyles and habits, it is also possible that their findings can be explained by other factors that were not examined.
And despite what you hear on the news, science does not point conclusively to lycopene alone as a cancer-fighting substance. Several studies have been done on lycopene and cancer with mixed results.
If you’re worried about your lycopene levels, stop worrying. Eating fresh fruits and veggies as your mainstay will provide plenty of lycopene, along with all the other cancer-fighting phytonutrients your body needs.
If you’re still worried, eat some tomatoes. Watermelon, pink guava, grapefruit and gac (if you can get it) are also good sources.
Low Bone Mass
Low bone mass in the lumbar spine and hip may be another risk for raw foodists, who tend to be slim. Researchers concluded, however, that the raw foodists studied had “good bone quality.”
That’s because rapid weight loss at the beginning of the diet may have caused the decrease in bone mass.
As with many things in life, less (or lower) is more. We want lower cholesterol, lower triglycerides, lower blood pressure, lower body fat. All of these have been associated with vegan and raw vegan diets.
It seems that low bone mass is no exception. It’s all about quality, not quantity.
Menstruation
Finally, another study showed that a raw food diet can interrupt the menstrual cycle, again because of drastic weight loss.
Female menstruation is a touchy subject within the raw vegan movement. Some believe that blood loss is unnatural, while others believe that bleeding is natural.
What is unanimous, though, is that periods should not be painful, should not be heavy, and should not last for more than a few days.
If you’ve lost your period on a raw vegan diet and it’s keeping you up at nights, visit your doctor and get some blood work done.
Deficiencies
The raw food diet is rich in nutrients. It’s full of fiber and it’s low in fat and sugars.
But raw foodists, along with vegans, need to make sure they’re getting enough vitamin B12, calcium, iron, and omega-3 fatty acids, most of which are found naturally in animal products.
Everyone needs to make sure they’re getting enough B12, calcium, iron, and omega 3s. Not just raw vegans.
And the truth is, it’s very easy to meet your nutritional needs on raw foods. As long as you eat a healthy raw food diet based on fresh fruits and greens, you will receive plenty of nutrients, including calcium, iron, and omega 3s.
Vitamin B12 is another story, but it is still very easy to obtain enough on a vegan diet.
Protein
Raw foodists typically get the same amount of protein as nonvegetarians through plant foods eaten throughout the day. But because plant protein is less digestible, the ADA also recommends eating plenty of soy and bean products.
Ah, the dreaded protein issue.
The funny thing is, protein really isn’t an issue at all. As I show here, it’s so incredibly easy to get plenty of protein (and even EXCEED the RDA) on a raw vegan diet.
Calcium
Nutritionists at the ADA also recommend that raw foods and vegans increase their calcium intake. That’s because their diets are high in sulfur-containing amino acids – nuts and grains, for example — which can increase bone calcium loss.
First, this article is assuming that all raw vegans consume lots of nuts and grains.
This couldn’t be further from the truth. Those consuming a HEALTHY raw food diet actually consume little to no grains at all and very small amounts (like 1 ounce a day) of nuts.
Second, vegans do not need more calcium.
As I spoke about here, healthy vegans actually need LESS. And it’s possible that raw vegans who consume little to no grains and legumes and small amounts of nuts and seeds need even less than that.
Zinc
Zinc is better absorbed by the body through meat. The ADA recommends soaking and sprouting beans, grains, and seeds. Doing this may help the body better absorb the nutrients from these foods.
According to the World Health Organization, the average adult male needs between 4-14 mg of zinc everyday, while the average adult female needs 3-10 mg/day (depending upon the bioavailability of the zinc being consumed).
It is very easy to meet this requirement on a diet of fruits, veggies, and limited amounts of nuts and seeds, as I show below…
- Breakfast: 5 medium bananas
- Lunch: 4 mangoes
- Mid-Afternoon: 8 peaches
- Dinner: Salad of 1 bunch spinach, 1 cucumber, 4 med. tomatoes, and 1 ounce brazil nuts
This made-up meal plan contains only 1995 calories, yet provides 8.2 mg of zinc. For someone eating a healthy raw vegan diet devoid of high-phytate foods like grains, this is plenty.
As far as soaking is concerned, read my article here.
Vitamin D
Finally, people who do not eat meat or dairy products should be vigilant about their vitamin D intake — especially for people who live in northern climates. Low levels of vitamin D can lead to weaker bones.
The ADA recommends vitamin-D fortified foods, including some brands of soy milk and rice milk, some breakfast cereals and margarines. You also may want to take a vitamin D supplement.
It’s estimated that 40-60% of the entire United States population is deficient in vitamin D. Is 40-60% of the US population vegan or even vegetarian? Of course not!
My point is that vitamin D deficiency is not just a vegan or vegetarian issue. Unless you live close to the equator and get plenty of sunshine, you’re at risk no matter what you eat.
Don’t Fear the Raw!
There’s no need to fear adopting a raw vegan diet. You just need to be smart about it.
Contrary to what most raw gurus will tell you, you can’t just eat whatever you want that’s raw and expect to meet all your nutritional needs, lose all your excess weight, have tons of energy, and be perfectly healthy.
There is a right way to go raw and a wrong way to go raw. Luckily the right way is pretty simple: eat fresh fruit, get in your greens, and limit your fat intake.
What Do You Think?
What do you think about a raw vegan diet? Think it’s the bee’s knees? Worried that it’s nutritionally lacking, unsustainable, or even dangerous?
Leave your comment below! 
Go raw and be fit,
Swayze
P.S. Want to go raw, but have no idea how to do the diet correctly? Know how to do it, but can’t stick with it because of crazy cravings?
That’s why I created this:
“How to Conquer Your Cooked Food Cravings Once and for All”
A Guide for Destroying Cravings on a Raw Food Diet
In this newly expanded edition of How to Conquer Your Cooked Food Cravings, you’ll learn exactly how to do the raw diet right AND be completely cravings free!
To learn more about everything that’s included and order your copy today, click on the link below:
Raw Rewind: How to Convince Your Loved Ones to Go Raw
December 2, 2011
The following is an article I originally published in Spring 2010. If you’re wondering how you can persuade your family and friends to improve their diet and lifestyle, keep reading…
I know how exciting it is when you first go raw. You see all these wonderful bodily and mental improvements that you never experienced on any other diet.
You truly feel like you have discovered the “Fountain of Youth” and you just want to bombard everyone you know with all the raw food and fitness information you’ve got.
Please, don’t do it!
There is an easier, gentler, and much more *effective* way…
Don’t Force It
Let’s face it. Even though the popularity of the raw food movement is growing, most people still think eating a raw food diet is for wackos.
And no matter how supportive or encouraging your family and friends are, they probably feel the same way. Don’t be surprised if they view the whole raw food movement as a food fad and fully expect you to come running back to “normal” cooked fare in no time.
And this makes perfect sense! Just think back to your cooked food days: how would you have reacted to someone (even a close relative) trying to convince you to eat nothing but fruits, vegetables, nuts and seeds? AND nothing is cooked?!?
Just some crazy new trend, right?
And how about the nerve of this loved one telling YOU how to live YOUR life as if they could possibly know what’s best for YOU!
The audacity!
Bottom line, you can’t force people to change their mindset and you certainly can’t force people to change their eating habits. If you try, you will fail. Not only will you fail, you will risk losing valuable relationships in the process.
Flaunt It!
The best thing you can do to convince others to go raw is to lead by example. Simply live your life and people will be drawn to your successes.
When people start noticing how healthy and vibrant you obviously look and feel, everyone will want to know your secret. All of a sudden, people who were never interested in your diet or exercise regimen (or perhaps even shunned/poked fun at what you’re doing) will be dying to know your secret.
No one can resist the raw glow!
Most importantly, they will be coming to YOU for advice, instead of you bombarding them. It will completely be their idea and their CHOICE.
Proof is in the (Raw) Pudding
When I first went raw, the rest of my family ate standard cooked food. My Mom has always been an excellent cook, but health wasn’t really high up on the agenda.
The concern was more for taste, not nutrition.
So what did I do to try and convince them to go raw? Nothing. I didn’t bombard them with raw food “propaganda.” I didn’t preach to them about the “evils” of cooked food. I didn’t even instruct them to read 80/10/10 or The China Study.
I just ate lots of fruit, exercised, spent time outdoors, got adequate sleep and answered any health-related questions they had for me.
Well, it’s been two years and things have really changed. My Mom eats mostly vegan and rarely ever cooks meat anymore. The family has gone from having meat pretty much every single night to once or twice a week.
There is much more of a focus on plant foods and much less on meat, cheese, dairy, salt, butter, etc.
While two years may sound like a long time to you, just think back to how long it took you to come to grips with raw foodism. Personally, I became interested in health and fitness back in early 2005, but it was not until late 2007 that I went raw.
And remember, I’m from the land of BBQ ribs, fried chicken, and pulled pork sandwiches. The fact that my family regularly eats meatless (sometimes completely vegan) meals and LOVES them is just too cool to me.
And now I get to accept full responsibility and praise for all their health improvements, of course. 
2011 Update
Today, my Mom is completely vegan and my Dad eats vegan the vast majority of the time.
As a result, my Mom no longer suffers from arthritis, my Dad is off all medications, and I couldn’t be happier nor more proud of them both.
Go raw and be fit,
Swayze
P.S. Lack of community and on-going support keeping you from staying raw? You certainly aren’t alone.
That’s why I created…
“The Rawkin’ Raw Club”
Providing the Education, Motivation, & Support You Need to Go Raw, Get, Fit, & Live Naturally
To learn more and join today, click on the link below:
Vitamin B12 Myths: Ditch the Dogma
November 27, 2011
The following excerpt is from the latest issue of my Rawkin’ Raw Newsletter:
“Where do you get your B12?”
Itʼs one of the many nutritional questions we vegans get asked on a regular basis, but itʼs the only one most of us canʼt seem to answer. And the ones who can answer rarely ever agree with one another.
So in this month’s article, I get to the bottom of the B12 debate, shatter the top 8 myths surrounding this vitamin, and show you the proven—yet super simple—way to fulfill your B12 needs on a vegan diet.
Letʼs get to it, shall we?
Myth #1: Only vegans and vegetarians have to worry about B12 deficiency.
Contrary to popular belief, vegans and vegetarians are not the only ones at risk for a B12 deficiency. The truth is, no matter what you eat, you could be at risk.
According to Sally Pacholok, R.N. and Jeffrey J. Stuart , D.O., authors of Could It Be B12?:
…while you need only a tiny, tiny amount of B12 each day (two to four micrograms or about a millionth of an ounce), it’s remarkably easy to become deficient in this nutrient.
While deficiency often occurs in vegans or vegetarians who fail to take the right supplements, the majority of B12 deficient people eat plentiful amounts of the vitamin-it’s just that their bodies can’t absorb or use it. (1)
The authors go on to say that the absorption process for B12 is very complex, more so than any other vitamin. Any disruption in this process will hinder B12 absorption.
And if the source of your B12 is meat, this adds an additional process because the B12 must be separated from the proteins in the meat that binds it. This is one possible explanation for why some meat-eaters ingesting plenty of B12 still struggle with getting enough of the vitamin.
Another step in the process involves intrinsic factor (IF), a glycoprotein that combines with B12 and carries the vitamin to the ileum for absorption. If you donʼt produce enough intrinsic factor—a condition known as pernicious anemia—you will not be able to absorb all of the B12 you consume.
Of course, there are other factors that affect intrinsic factor and your bodyʼs ability to absorb B12. Some of these unhealthy habits include drinking alcohol, smoking cigarettes, taking drugs (prescribed or otherwise), consuming an acid-forming diet of meat, dairy, and processed grains, eating frozen foods, and using colon cleansing products and procedures.
In summary, B12 deficiency tends to be the result of improper absorption, not inadequacy in the diet. This means that everyone, not just vegans and vegetarians, is at risk for deficiency.
And the science confirms this. In one study, researchers at Tufts University found that almost 40% of 3,000 individuals under the age of 50 had low B12 levels! And according to one of the researchers, “There were very few vegetarians in our study, and a lot were taking vitamin supplements”. (2,3)
In another study, B12 status was analyzed in 340 Australian Seventh-day Adventist ministers. Itʼs no surprise that the vegans and vegetarians in the group had low levels of B12, with approximately 73% below the lower limit of 221 pmol/L. But out of the 53 participants who consumed one or more servings of meat each week, 40% also had blood serum readings below this lower limit. (4)
Myth #2: We can absorb plenty of B12 from bacteria in our intestines.
Many vegan and raw vegans believe that bacteria in our intestines can be an adequate source of vitamin B12. As long as we avoid the unhealthy lifestyle practices that hinder absorption and destroy protective bacteria, we will have no need for supplementation.
As it turns out, many mammals do have the ability to absorb B12 synthesized by bacteria inhabiting their gut. According to the World Health Organization:
Most microorganisms, including bacteria and algae, synthesize vitamin B12, and they constitute the source of the vitamin…
In many animals, gastrointestinal fermentation supports the growth of these vitamin B12 synthesizing microorganisms, and subsequently the vitamin is absorbed and incorporated into the animal tissues. (5)
But what about human beings? Can we really absorb all the B12 we need from the bacteria in our gut?…
Hope you enjoyed that little excerpt! If you’d like to read the rest, click here to join the Rawkin’ Raw Club.
Go raw and be fit,
Swayze
P.S. Lacking the education, motivation, and support you need to rawk it raw? Become a Rawkin’ Raw Member today:
How to Handle Unsupportive People
November 24, 2011
Raw reader Michal wants to know…
Hi Swayze,
I know that I’m going to face a very difficult time explaining to my family that I won’t have turkey or meat this chirstmas. I haven’t told my family that I have been on a pescatarian diet for two weeks now. My mum and sister are extremely protective of me, so living away from home has allowed me to keep this from them until now.
How do you think I can deal with this situation?
The follow excerpt is from my special report Dealing With Diet Dissenters: How to Handle Unsupportive, Argumentative, and Downright Rude People of a Raw Food Diet:
~~~~~~
Don’t Allow Yourself to Be Cornered
I want to be clear that I am not advocating completely holding your tongue every time the topic of diet comes up or someone asks you a raw related question.
You should always be polite and respect the wishes and perspectives of those around you in a particular social setting.
In other words, know your audience.
For instance, it may be perfectly acceptable to explain the intricate workings of the human digestive tract at a raw food potluck or lecture.
On the other hand, a family BBQ is probably not the best place to discuss the value of raw fruit or the ethics of veganism.
However, being polite does not mean that you must be passive. You do not have to participate in a discussion that you are uncomfortable with or take verbal abuse from anyone.
And you certainly do not have to partake in the consumption of cooked food or even pretend that you are a die-hard carnivore to be “polite” and try to please others.
You can still be courteous and be true to who you are and your dietary ideals.
In fact, the best thing you can do is to show confidence in your diet.
You can apply this confidence to almost any badgering at a social situation. For instance, say you are at a Christmas party and your Aunt Tilly starts demanding to know how you can possibly be healthy on such a restrictive diet, where you get your protein, why you are so skinny, etc.
Instead of arguing with her or slinking away into a corner, show some confidence. Here’s a confidence-brimming, but non-argumentative response:
I appreciate your concern and your questions, Aunt Tilly, but the topic of raw foods and health is pretty broad and in-depth. I don’t really feel that this is the right time or place to answer your questions.
Not that I have all of the answers, anyway! All I know is that I feel very good on a raw food diet and not-so-good on a cooked diet. I’m anxious to stick with raw foods and see where they take me.
Okay, so that’s a little rigid, but you get the idea.
A comment like this shows that you are completely comfortable with your decision to go raw and that there is no need to worry. It also shows that you are not claiming to know everything and that you are not judging others for their own dietary choices.
Which is what it all comes down to, really. Too often people are just trying to validate their own dietary choices by attacking yours.
Similar to how a so-called heterosexual will berate gay men because he is ashamed of his own homosexual tendencies.
This is why it is so important to establish your “comfortableness” with going raw from the get-go. It is much more difficult to berate someone who is unabashedly confident and will not take the abuse.
Don’t allow yourself to be cornered!
~~~~~~
In your case, Michal, I think the best thing you can do is be non-confrontational. In fact, don’t say anything at all about your new meat-free diet.
If someone asks why you aren’t touching the turkey, simply tell them that it’s a little experiment you’re trying. Or say that you’ve found you personally feel better when you limit meat in your diet.
If they press you in a negative way, just be firm in your stance that this is a personal decision. Don’t start talking about diet and nutrition or “the love of the animals”. This will just start an argument.
If someone is actually interested in what you’re doing, recommend a website or a book for him/her to look into or tell him/her that you would be happy to talk about it after dinner.
Hope that helps!
Go raw and be fit,
Swayze
P.S. My special report Dealing With Diet Dissenters is only available to people who purchased either my recipe e-book Low Fat, Fruit Filled, High Fun Raw Recipes or my cravings-crushing program How to Conquer Your Cooked Food Cravings.
Simply send your testimonial for either one—a sincere testimonial, of course!—to swayze@fitonraw.com and I’ll send you a copy of the free report.
Think You Can’t Stay Raw This Thanksgiving?
November 23, 2011
I once thought so too…until I came to understand two very important concepts:
First, if I think I can’t stay raw, then I won’t.
If I put myself in such a negative mindset from the get-go, there’s no way I’ll be able to do the things I need to do to succeed.
I’ll just be setting myself up for failure.
Second, there’s only one reason that I can’t stay raw on Thanksgiving: I’m tempted by all the cooked food dishes!
The turkey, the stuffing, the mashed potatoes and gravy, the apple crisp, the cream puffs…
Why am I tempted by these foods? Because I don’t enjoy the raw food dishes I’m eating.
Think about it. If I had raw food recipes that were delicious and completely satiating, would I at all be tempted by my old cooked food favorites?
Of course not!
That’s why this Thanksgiving, I know I’ll have no problem staying raw. Why? Because I love my raw foods!
In fact, I’m downright EXCITED about tomorrow’s meal. My marvelous Mother will be preparing something special just for me. It’s actually one of my absolute favorite raw recipes.
I call ‘em *Wicked “Rice” Wraps* because they’re wickedly delicious, hearty, and satisfying!
But that’s not the best part.
Just like with all the recipes I make and recommend, these wraps are healthy, simple, easy-to-make, and contain everyday ingredients that you can find right in any grocery store!
Wondering how you can make these *Wicked “Rice” Wraps* for your own family this Thanksgiving?
Well, if you’re currently a member of my Rawkin’ Raw Club, just log in using your username and password, click on “Recipe of the Week”, and enjoy!
Yep, you read it right: Recipe of the WEEK. As a Rawkin’ Raw member, you’ll gain access to a brand new delicious, healthy, and seasonal raw recipe every single week!
Not a member? No problem! Just click on the link below, choose your plan, and join us in the members-only area:
Go raw and be fit,
Swayze
P.S. Next week’s recipe may be even more delicious: “Persimmon Date Parfait”. I love it for breakfast, but it’s also perfect as a show-stopping Holiday dessert!
To learn more about the “Raw Recipe of the Week” and everything else offered as part of your Rawkin’ Raw membership, click the link below:
P.P.S. HAVE A HAPPY THANKSGIVING! 