Is Raw Vegan the Best Way?

Some foods that are not of animal origin, even some that are marketed as vegan, should nevertheless be eliminated from a healthy eating plan. Opinions and recommendations may vary. The objective of this page is to gather the most credible facts and opinions about questionable edibles so you can make the decision that is best for you.

Many fruits, vegetables, nuts and seeds are at their best when they are not cooked, and raw vegan practitioners report good results from their way of eating. However, some very nutritious foods will not be digested if they are not cooked, and some nutrients are actually enhanced by cooking.

The challenges of balancing a food plan are increased by trying to eat raw only, and some negative effects of all-raw have been reported. Eating a lot of raw fruits and vegetables is a good choice in any way of eating, but forbidding any and all cooked foods can be counterproductive. This article from Plant Based News summarizes the pros and cons of raw vegan eating plans.

ARTICLE: Is Eating a Raw Vegan Diet Really Worth It? by Diana Lupica

Aloe Vera / Sávila Facts

WARNING: ALOE VERA AS BEVERAGE OR SUPPLEMENT SHOULD BE USED WITH GREAT CAUTION.

Aloe Vera is better-known as a topical substance for sunburn and skin care. It is included in this list of plant foods because it has been widely promoted recently as a health beverage and supplement. If, in spite of the risks, you decide to drink aloe vera juice or use it internally in any way, look for the following statements on the label: purified, decolorized, organic, safety tested.

Aloe vera (/ˈæloʊiː/ or /ˈæloʊ/) is a succulent plant species of the genus Aloe. It originates from the Arabian Peninsula but grows wild in tropical climates around the world and is cultivated for agricultural and medicinal uses. The species is also used for decorative purposes and grows successfully indoors as a potted plant. It is widely used for treating sunburns, acne, and dry skin. It has been promoted as an alkaline food choice, liver tonic, remedy for constipation, treatment for dehydration, source of vitamins B, C, E, B12 and folic acid, remedy for heartburn, gastric ulcers, IBS, and ulcerative colitis.

Researchers have concluded that the side effects caused by unpurified aloe vera juice are a result of the presence of anthraquinone, which is considered a laxative. Though anthraquinone is an organic compound naturally found in the leaf of the aloe vera plant, it is considered toxic and should be avoided. Here are some facts to consider:

  • One 2013 study found that aloe vera whole-leaf extract increased the risk of colon adenomas (benign) and carcinomas (cancer) in rats.
  • Nondecolorized, unpurified aloe vera juice can have unpleasant side effects, including diarrhea and cramping.
  • Under the guidelines of California Proposition 65, orally ingested non-decolorized aloe vera leaf extract has been listed by the OEHHA, along with goldenseal, among “chemicals known to the state to cause cancer or reproductive toxicity”.
  • Aloe juice has been shown to interact with certain medications. If you are taking any drug that is considered a substrate of Cytochrome P450 3A4 and CYP2D6, do not drink aloe vera juice. Aloe vera juice may increase the risk of side effects of these drugs.
  • Aloe may also add to the effects of sevoflurane, causing excessive bleeding during surgery. If you are taking sevoflurane, check with your doctor before drinking aloe juice.

Sources: healthline / Wikipedia

Chickpea / Garbanzo Facts

The chickpea or (Cicer arietinum) is an annual legume of the family Fabaceae. Its different types are variously known as gram or Bengal gram, garbanzo or garbanzo bean, Egyptian pea, chana, and chole. Chickpea seeds are high in protein. It is one of the earliest cultivated legumes, and 7500-year-old remains have been found in the Middle East.

Chickpeas are tasty when cooked and seasoned simply, but they can also be used in a variety of combinations and in substitutes for meat and cheese. They are the base of hummus and felafel.

A 1-ounce (28-gram) serving provides the following nutrients

  • Calories: 46
  • Carbs: 8 grams
  • Fiber: 2 grams
  • Protein: 3 grams
  • Folate: 12% of the RDI
  • Iron: 4% of the RDI
  • Phosphorus: 5% of the RDI
  • Copper: 5% of the RDI
  • Manganese: 14% of the RDI

RECIPES: Chickpea cheese, Hummus

Sources: Wikipedia / healthline

Aquafaba Facts

Don’t throw that water out after you cook chickpeas!

RECIPES: Aquafaba Mayonnaise

Aquafaba, the viscous water in which legume seeds like chickpeas have been cooked, can be used as a replacement for egg whites in some recipes, including meringues and marshmallows. It is also recommended for use in mayonnaise substitutes. Two tablespoons of aquafaba are recommended to replace one egg white. The nutritional content of aquafaba has not been well established because the discovery in 2014 of its ability to mimic egg whites is relatively new.

Source: Wikipedia

Aquafaba MAYONNAISE

This one contains oil, and I don’t know of a suitable substitute, so if you’re oil-free, ignore this one! Suggested sweeteners are brown rice syrup, stevia, cane sugar or maple syrup. Suggested neutral oils are sunflower or avocado. Olive oil has a distinct taste, but if you like the taste of olive oil mayonnaise, it will work.

PREP TIME 5 min / COOK TIME none / NEED blender / MAKES 2 cups

INGREDIENTS 1/4 cup aquafaba / 1/4 tsp ground mustard / 1/4 tsp salt / 1 1/2 tsp apple cider vinegar / 1 Tbsp sweetener / 3/4-1 cup neutral oil

aquafaba mayonnaise
  1. Blend 1/4 c AQUAFABA, 1/4 tsp GROUND MUSTARD, 1/4 tsp SALT, 1 1/2 tsp APPLE CIDER VINEGAR, and 1 Tbsp SWEETENER until frothy.
  2. With blender on lowest speed, drizzle 3/4 – 1 c OIL into the mix until desired thickness is achieved.
  3. You can serve immediately, but it will thicken more if you refrigerate at least 4 hours before serving.
  4. Store up to 2 weeks refrigerated in sealed container

Broccoli Facts

Broccoli (Brassica oleracea) is a cruciferous vegetable related to cabbage, kale, cauliflower, and Brussels sprouts. Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. It also boasts more protein than most other vegetables. Although it may be eaten raw, recent research suggests that gentle steaming is best for maximum health benefits. Steaming also eliminates the risk of contaminaton from cultivation and handling.

The nutrition facts for 1 cup (91 grams) of raw broccoli are:

  • Calories: 31
  • Water: 89%
  • Protein: 2.5 grams
  • Carbs: 6 grams
  • Sugar: 1.5 grams
  • Fiber: 2.4 grams
  • Fat: 0.4 grams
  • Vitamin C: 140% of the DV
  • Vitamin K1: Broccoli contains high amounts of vitamin K1
  • Folate (vitamin B9)
  • Potassium
  • Manganese
  • Iron
  • Others: Broccoli also contains numerous other vitamins and minerals in smaller amounts. In fact, it provides a little bit of almost every nutrient you need.

Source: healthline