The Raw Truth: 7 Myths About Raw Veganism That Are Totally Outdated 

Why We Need to Talk About Raw Food Myths

As a naturopath and clinical nutritionist who lives and breathes this lifestyle, I’ve seen how powerful a raw vegan diet can be for healing. I’ve also seen how many people are turned off by outdated, oversimplified, or fear-based myths.

Whether you’re raw-curious, raw-experienced, or somewhere in between, this article is here to clear the fog—not to preach perfection. Let’s unpack what the science (and my clinical experience) really shows.

Myth #1: “Raw Vegan Diets Are Nutrient Deficient”

This is one of the most persistent misconceptions.

When properly planned, a raw vegan diet can actually deliver more vitamins, minerals, antioxidants and phytonutrients than most cooked or processed diets. This even surprised me, coming from a whole food plant-based diet for the prior decade.  Nutrients like vitamin C, folate, and many polyphenols are heat-sensitive and are significantly reduced during cooking.

Blending and juicing can also enhance nutrient bioavailability. Studies have shown that pureeing greens like spinach or kale can increase beta-carotene, lutein, and polyphenol absorption up to 2-3x more than chewing alone.  And let’s face it, most of us are barely chewing.

The key is balance and variety, not restriction.

Myth #2: “You Need to Cook Food to Make It Digestible”

While cooking may soften food and feel easier on compromised digestion, it also destroys valuable enzymes that help transform plant compounds into their most healing forms.

For example:

• Myrosinase in broccoli is needed to activate sulforaphane, a powerful anti-cancer molecule.
• Alliinase in garlic helps form allicin, known for its immune and cardiovascular benefits.

These enzymes are denatured at cooking temperatures above ~47°C/118°F.

Blending is a helpful bridge—breaking down fibres and cell walls while keeping raw nutrients and enzymes intact. For many of my clients with IBS or sluggish digestion, starting with green smoothies rather than raw salads offers the best of both worlds.

Myth #3: “Cooked Food Is Safer and Cleaner”

It’s true that cooking kills bacteria—but it also creates harmful compounds.

Advanced glycation end products (AGEs) and acrylamides form during high-heat cooking, and they’re linked to inflammation, insulin resistance, and aging.

Meanwhile, raw plant foods offer hydration, fibre, and enzymes that actively support detoxification. 

Research shows:

• Lower white blood cell counts in people on vegan diets (a marker of lower immune stress).
• Reduced C-reactive protein (a key inflammation marker) among vegan participants compared to those on a standard diet.

The takeaway? Clean, well-prepared raw food reduces toxic load when done mindfully.

Myth #4: “You Can’t Get Enough Energy or Protein”

Raw foods provide an abundant source of clean-burning energy—especially from fresh fruits. When fat intake is moderate and digestion is strong, the body metabolises glucose and fructose from fruit with ease.

Protein is also present in leafy greens, sprouts, nuts, seeds, and even fruit. Most people eating a diverse raw diet easily meet their needs so long as their meeting their caloric requirements.

As always, the issue isn’t protein amount, but absorption and assimilation.

Myth #5: “Raw Diets Are Just for Detox or Weight Loss”

This way of eating wasn’t made to be about restriction. Instead it can be about nourishment, vitality, and cellular resilience.

Clinical trials have shown that individuals with fibromyalgia and rheumatoid arthritis experienced reduced pain and improved wellbeing on raw vegan diets. These are chronic, complex conditions—and raw nutrition helped relieve systemic inflammation.

In my own practice, I’ve seen raw diets support hormonal balance, gut healing, skin clarity, and mental clarity—especially in women who are ready to nourish rather than punish their bodies.

Myth #6: “Raw Food Isn’t Scientific—It’s Just Woo”

Let’s talk about biophotons. These ultra-weak light emissions found in living cells may reflect vitality and antioxidant capacity.

Emerging research suggests:

• Raw, fresh, sun-ripened foods emit more biophotons

• Higher biophoton levels may be linked with better cellular communication and energy flow

It’s early-stage science, but it’s fascinating—and it reflects what many people feel after increasing raw intake: more lightness, energy, and clarity.

Kirlian photography, often used to capture these effects, shows brighter coronas around raw food compared to cooked. While the glow is linked to water and mineral content (not metaphysical auras), it’s still a compelling visual for food freshness and structural integrity.

Myth #7: “Raw Veganism Is Too Extreme or Impractical”

This lifestyle can be beautifully flexible. You don’t need to be 100% raw to feel the benefits. Many of my clients thrive on a high-raw approach—where the majority of meals are raw, but warm options or grounding foods are included as needed.  

Start with small changes:

• A green smoothie in the morning
• Fresh fruit mono-meals
• Raw slaws and sprouted bowls
• Whole food raw desserts in place of processed, dairy-laden ones

The point isn’t perfection. It’s alignment. With your values, your health goals, and your body’s feedback.

Final Thoughts: Raw Food for Real Women

For women navigating hormone shifts, digestive challenges, or burnout, raw plant-based eating offers more than nutrients—it offers restoration.

Contrary to what you might think from social media, raw has the promise to be fare more than a fad or a cleanse. It’s a return to whole, water-rich, enzymatically alive foods that work with your body, not against it.

And with the right knowledge, it becomes less about “following rules” and more about reclaiming your energy, vitality, and trust in your body’s wisdom.

Photo by Tatyana Novoselova