The Raw Truth: 7 Myths About Raw Veganism That Are Totally Outdated
By Camilla Brinkworth BHSc Naturopathy, Grad Cert Human Nutrition – Naturopath, Nutritionist & Raw Vegan Health Specialist
Why We Need to Talk About Raw Food Myths
As a naturopath and clinical nutritionist who specialises in plant-based health, I’ve witnessed firsthand how transformative a raw vegan diet can be. I’ve also seen how easily people are put off by outdated myths or one-size-fits-all advice that doesn’t reflect the latest science or clinical reality.
Whether you’re curious about raw foods, returning to them, or already thriving on a high-raw lifestyle, this article offers evidence-based clarity—without extremes or perfectionism.
Myth #1: “Raw Vegan Diets Are Nutrient Deficient”
This is one of the most common misconceptions.
When thoughtfully planned, a raw vegan diet can provide more vitamins, minerals, antioxidants and phytonutrients than many cooked or processed diets. This even surprised me, after coming from a whole food plant-based background for over a decade. Nutrients like vitamin C, folate, and many polyphenols are heat-sensitive and degrade significantly during cooking.
Blending and juicing can also improve absorption. Studies show that pureeing greens like spinach or kale increases beta-carotene, lutein, and polyphenol bioavailability up to 2–3 times more than chewing alone. And realistically, many of us aren’t chewing thoroughly enough to get the full benefit.
The takeaway? Variety and balance matter more than restriction.
Myth #2: “You Need to Cook Food to Make It Digestible”
While cooking can make food softer and initially feel easier to digest, it also destroys key enzymes that help activate plant compounds in their most therapeutic forms.
For example:
Myrosinase in broccoli is essential for producing sulforaphane, a powerful compound with anti-cancer properties.
Alliinase in garlic is necessary to generate allicin, which supports cardiovascular and immune health.
These enzymes break down at temperatures above ~47°C/118°F.
Blending offers a helpful middle ground—it breaks down plant fibres and cell walls while keeping raw nutrients and enzymes intact. For clients with IBS, SIBO, or sluggish digestion, starting with green smoothies rather than raw salads often works best.
Myth #3: “Cooked Food Is Safer and Cleaner”
Cooking does reduce bacterial risk—but it also creates harmful compounds.
Advanced glycation end products (AGEs) and acrylamides, produced through high-heat cooking, are associated with inflammation, oxidative stress, and accelerated ageing.
In contrast, raw plant foods provide hydration, fibre, and natural enzymes that support detoxification.
Research shows:
Vegan diets are linked with lower white blood cell counts—a marker of reduced immune stress.
C-reactive protein levels (a key inflammation marker) are typically lower in those following a vegan or raw diet compared to standard dietary patterns.
Well-prepared raw food can be incredibly clean, especially when prioritising quality, local, and organic produce.
Myth #4: “You Can’t Get Enough Energy or Protein”
Raw foods offer an abundant source of clean energy—especially from fresh fruits. When digestion is strong and fat intake is balanced, the body efficiently metabolises natural sugars like glucose and fructose.
Protein is also present in leafy greens, sprouts, nuts, seeds, and even fruit. In my clinical experience, those eating a well-rounded raw diet easily meet their needs when caloric intake is adequate.
It’s not just about how much protein you consume, but how well your body breaks it down and uses it.
Myth #5: “Raw Diets Are Just for Detox or Weight Loss”
This lifestyle isn’t about restriction—it’s about deep nourishment.
In clinical trials, individuals with chronic inflammatory conditions like fibromyalgia and rheumatoid arthritis experienced reduced symptoms and improved wellbeing on raw vegan diets.
In my practice, I’ve also seen raw nutrition support:
Hormonal balance
Gut healing
Clearer skin
Better mental clarity
Many women find that raw foods help them shift from cycles of depletion to sustainable vitality.
Myth #6: “Raw Food Isn’t Scientific—It’s Just Woo”
Let’s talk biophotons—ultra-weak light emissions found in living cells that may reflect antioxidant activity and cellular vitality.
Early research suggests:
Raw, fresh, sun-grown foods emit more biophotons than processed or cooked ones
Higher biophoton levels may relate to better cellular communication and internal coherence
Kirlian photography, often used to visualise this, shows brighter auras around raw produce. While this effect is largely due to water and mineral content, it still speaks to the integrity and freshness of living food.
For many, the increase in energy, mood, and resilience after going raw is the most powerful form of evidence.
Myth #7: “Raw Veganism Is Too Extreme or Impractical”
This way of eating can be as flexible as it is powerful.
You don’t have to be 100% raw to benefit. Many clients thrive on a high-raw approach—where most meals are raw, but warming or grounding foods are included as needed.
Simple, sustainable shifts might include:
Morning green smoothies
Mono-meals of fruit
Raw salads, slaws, or sprouted bowls
Whole food raw desserts instead of refined treats
It’s not about being strict. It’s about being aligned—with your health, your values, and what your body is asking for.
Final Thoughts: Raw Food for Real Life
For those navigating hormonal imbalances, digestive issues, fatigue or burnout, a high-raw or raw vegan approach can be incredibly restorative.
Raw food isn’t a trend or temporary cleanse—it’s a way to return to the vibrant, enzyme-rich, water-dense nourishment our bodies recognise and thrive on.
When guided by science, experience, and self-awareness, it becomes less about rules and more about coming home to vitality and trust in your body.
Camilla Brinkworth is a qualified naturopath and clinical nutritionist based in Bali. She specialises in plant-based healing, raw nutrition, hormonal balance, and gut health, offering consultations and retreats for clients around the world.