The trendy raw vegan diet favored by Gwyneth Paltrow and Demi Moore may do more harm than good, nutritionists warn
- Being a vegetarian or vegan has become very popular in recent years
- Some take it to the extreme and eat only raw plant foods
- There are claims that ingredients can lose nutrients during the cooking process
- Dr Laura Brown, lecturer in nutrition at Teesside University, warns against it
The raw vegan diet favored by Gwyneth Paltrow and Demi Moore could do more harm than good in the long run, an expert warns.
Although being a vegetarian or vegan has become popular recently, some take it to the extreme and only eat raw plant foods that can be eaten uncooked.
There are claims that ingredients can lose vital nutrients and enzymes in the cooking process – and having raw plant foods will boost energy levels, prevent disease and improve overall health.
But Dr Laura Brown, senior lecturer in nutrition at Teesside University, warned the diet could do more harm than good if followed for long periods of time.
The raw vegan diet favored by Gwyneth Paltrow and Demi Moore could do more harm than good in the long run, an expert warns. Although being vegetarian or vegan has become popular in recent years, some take it to extremes and only eat raw plant foods that can be eaten without any cooking.
On The Conversation website, he says some vegetables actually provide greater nutrient content when cooked, as the process helps break down cell walls and allows nutrients to be released.
For example, when spinach is cooked it becomes easier for the body to absorb the calcium contained in it.
Asparagus, mushrooms, carrots, broccoli, kale and cauliflower are also more nutrient dense when cooked, he writes.
Dr Brown says people who stick to a raw vegan diet are also deficient in essential vitamins and minerals that come from animals.
It plays an important role in the structure, development and production of brain and nerve cells and supports a healthy immune system.
A previous study found that 38 percent of people following a strict raw vegan diet were deficient in vitamin B12.
There are claims that ingredients can lose some important nutrients and enzymes during the cooking process – and that eating raw plant foods will boost energy levels, prevent disease and improve overall health (stock image)
The diet can also cause unintended weight loss and even cause some women to stop menstruating, a separate study found.
Dr Brown said: ‘While following a plant-based diet can have many health benefits, a raw vegan diet may potentially take things too far and may pose greater risks if not followed carefully.
‘If you’re planning to do a raw vegan diet, it’s important to plan carefully to ensure you’re taking in all the nutrients you need for optimal health.
‘I also wouldn’t recommend following it for a long period of time because of the many possible risks involved.’
His warning echoes that made by geneticist Professor Steve Jones, who claims a long-term raw food diet can be fatal.
At the Hay Festival a few years ago, he said: ‘We are the only animals that have ever lived that would starve to death if we ate only raw food.
‘We have lost enzymes and absorption mechanisms to digest raw food.’
Registered dietitian Clare Thornton-Wood, spokeswoman for the British Dietetic Association, said: ‘I would not recommend a raw vegan diet as it could potentially lead to nutrient deficiencies.
‘Potentially there may be deficiencies in a number of nutrients including protein, calcium, iron and B12. There is also the possibility of insufficient calories.
‘While eating raw food preserves many nutrients such as Vitamin C, cooking food makes nutrients such as beta carotene more easily absorbed and destroys toxins such as leptin found in foods such as pulses.’
Apart from Ms Paltrow and Ms Moore, the likes of Megan Fox and Sting have also previously followed a raw vegan diet.
WHAT DOES A BALANCED DIET LOOK LIKE?
Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains, according to the NHS
• Eat at least 5 portions of a variety of fruits and vegetables each day. All fresh, frozen, dried and canned fruits and vegetables count
• Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains
• 30 grams of fiber a day: This is the same as eating all of the following: 5 portions of fruit and vegetables, 2 whole-wheat crackers, 2 thick slices of whole-wheat bread and a large baked potato with the skin on.
• Provide some dairy or dairy alternatives (such as soy drinks) choose low-fat and low-sugar options
• Eat some beans, legumes, fish, eggs, meat and other proteins (including 2 portions of fish per week, one of which should be oily)
• Choose unsaturated oils and spreads and eat in small amounts
• Drink 6-8 cups/glasses of water a day
• Adults should have less than 6g of salt and 20g of saturated fat for women or 30g for men a day
Source: NHS Eatwell Guide
