Plant-based vs Raw Plant-Based Diets. How to Choose the Best One for You?

If you are unsure about the differences between plant-based and raw plant-based diets then these words below will help you.

One thing is for sure: they are a twins. Both are based on vegetables and fruits, grains and legumes, mainly. Both diets involve a large reduction in animal protein. But  definitely,  they´re not the same. Differences lie in their pros and  cons and in the way they are processed. Or unprocessed.

What makes the difference is how nutrients and vitamins can be preserved to the fullest.

For raw vegetarian diet, cooking is detrimental to the food. It decreases or even eliminates its nutrients and vitamins.

But vegetarians, let's say "classics," don't think so.

So here's the big issue: to cook or not to cook the food. The controversy begins.

Some argue that raw food has health benefits. Others reply that 800,000 years ago Paleolithic people already roasted their veggies.

Vegetarian plate

Vegetarians: a classic

Vegetarian diet, as we all know, proposes dishes based on vegetables, grains, and fruits. Foods are either raw or cooked. It generally does not include any meat, poultry or seafood.  Sometimes eggs or milk are used. Basically it does not contain animal protein, mostly.

Raw Vegetarian

A Raw Vegetarian Wave

But raw vegetarian fans have a claim: by cooking food, they say, we eliminate or reduce many nutrients and vitamins that do remain if we do not process vegetables. Or, if we do, it should not be more than 118 degrees Fahrenheit. Think about steaming, for instance.

This diet is based on vegetables, grains, fruits and raw eggs. It usually does not include any meat, poultry or seafood.

Best of both diets

Better cook 

Usually, full vegetarian diets give you all the nutrients you need. And they take care of many diseases.

You can reduce your chances of obesity and risk of heart disease. Vegetables as the center of your diet can also help lower your blood pressure and type 2 diabetes. They reduce calories and increase fiber, potassium, and vitamin C. By supplementing correctly you can avoid the risk of any nutritional deficiencies, mainly due to lack of vitamin B12, iron, zinc and omega-3 fatty acids.

If you have hypoglycemia or diabetes you should be careful about eating raw foods.

Better raw food 

Raw diet supporters think food loses properties when cooked. A missed opportunity, they say, to increase energy, enjoy clearer skin, lose weight and reduce the risk of some diseases

It is essential to get a doctor´s or expert nutritionist’s advice before going on a raw vegan diet. Especially people with history of eating disorders or those who are underweight.

Avocado, banana and tomato toast

How to combine foods: useful for both diets

No matter which side you're on. To choose your menus, you must know how to make a good combination of foods, so you must know which are the best combinations.

Remember, for instance, not to combine fats and sweets. It is also good not to combine different types of fats. Avoid mixing sweet and sour fruits. And avoid combining acids with starch.

Plenty to choose from

There are many types of vegetarian recipes and menus, both raw plant based and “classic”. Whether you are a vegetarian or a raw vegetarian, salads are a perfect choice: they can have vegetables, tomatoes, seeds and avocados. This way, you’ll be getting the best of both worlds.

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