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Vitarianism - A diet based on raw plant-based products
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A vegan diet that excludes meat, dairy, eggs, and all animal products is very restrictive and difficult to maintain, but with proper balance and supplementation, it can bring many health benefits. Therefore, it has been gaining popularity in recent years. However, there are individuals who choose to go a step further and impose additional restrictions in their diet. One example of this is the vitarian diet, which is based on the consumption of only unprocessed and untreated products that have not been heated at a temperature above 42°C.
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The fundamental principles of veganism
The fundamental premise of vegan diet is the consumption of natural and unprocessed products, preferably not subjected to thermal processing, and if so, not exceeding 42°C. This is guided by the belief that the food processing process is associated with numerous losses of vitamins and minerals, as well as the destruction of enzymes necessary for the proper functioning of the body. In practice, this means consuming only raw vegetables, fruits, legumes, oils (which are also cold-pressed), legumes and seeds of leguminous crops, such as coconut, rice or pasta, excluding cereal products, such as bread, rice, pasta, not to mention more processed products, but it is possible to eat more fermented foods, such as dairy products. The vegan, less restrictive form of veganism, also allows for the inclusion of milk in the diet, but it cannot be pasteurized. There are also people who include raw meat in their menus, which is however very rare. Cooking, frying, stewing and baking are prohibited, and the only possible processing methods are blending, grinding, soaking or fermenting. Example meals are therefore cocktails, salads or juices (B. Davis 2010).
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How does heat processing impact food?
Supporters of the Vitarian diet claim that when food is processed by heat, the enzymes in it are destroyed, which is true (R. Morach Daniel, M. J. Danson 2013). As a result, the body must consume more of its own enzymes to digest food, which according to Vitarian is a stress for the body and can lead to shortages. This theory has not been confirmed in scientific studies. Another argument for vitarianism is the loss of enzymes and minerals in the process of processing the food. The loss of water-soluble vitamins (B group and vitamin C) and minerals is a significant problem in the heat treatment of food. This phenomenon occurs, and losses can reach up to 60%. Minerals and vitamin A are also broken down by high temperatures, but to a lesser extent. In contrast, fat-soluble vitamins (D, E, K) are heat-stable. It is obvious that the longer the food is exposed to heat, the greater the breakdown of nutrients. Therefore, the best methods for heating are steaming, baking, and quick frying (stir-fry method) (S. Lee et al. 2018). Unlike vitamins, antioxidants increase their bioavailability during cooking. These compounds are responsible for neutralizing free radicals leading to aging of the body and the occurrence of diseases (e.g., cancer, atherosclerosis, or coronary heart disease). An example of an antioxidant is lycopene, which is present in tomatoes and whose content can increase by up to two times after 30 minutes of heating (V. Hernández et al. 2015). A similar situation occurs with beta-carotene or lutein (M. Palermo, N. Pellegrini, V. Fogliano 2014). A significant problem with vitarianism is the digestibility of food. Raw food requires longer chewing, otherwise it can lead to bloating and constipation. Cooking facilitates this process and allows for more efficient absorption of nutrients and greater health benefits from food (K. Platel, K. Srinivasan 2016).
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Are there any benefits to a raw vitarian diet?
There are very few studies on the vitarian diet, which is associated with many risks. A significant aspect that leads to a transition to a vitarian diet is the desire to lose weight. However, it is difficult to say that there is a 100% benefit to a strict diet. This can be inferred from the benefits of veganism, but it should be noted that vitarianism is a much more restrictive model, so there are many risks. An important motivation for the transition to a vitarian diet is weight loss. In fact, it has been proven that such a diet facilitates weight loss. Studies show that people who practice it have a significantly lower body fat percentage (by 7–9.4%) and a lower body mass index compared to people on a traditional diet (Abraham et al. 2022). An important aspect emphasized in any vegetarian diet is the reduced risk of cardiovascular disease. This also applies to vitarianism. Thanks to a high fiber content and the exclusion of saturated fats, it leads to a lower blood pressure and a reduction in total cholesterol levels and LDL cholesterol levels („bad“ cholesterol). This protects against atherosclerosis, hypertension, heart attack, and many other diseases, and thus reduces the likelihood of death from these causes (Dinu et al. 2017). Interestingly, in one study, not only a lower level of LDL cholesterol, but also of HDL cholesterol („good“ cholesterol), was confirmed, and additionally, an increased level of homocysteine was noted, which is a risk factor for the development of atherosclerosis (Koebnick et al. 2005). An indisputable advantage of vegetarian diets, including the vitarian diet, is their impact on blood sugar levels and insulin resistance. It has been shown that a high fiber content leads to a significant decrease in blood sugar levels and an improvement in insulin sensitivity, which can reduce the risk of type 2 diabetes and insulin resistance. This effect is enhanced by a high content of monounsaturated fats from nuts and seeds (Pollakova et al. 2021).
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Dark sides of the meatless diet
One of the most significant problems associated with the meatless diet is a deficiency of nutrients. These deficiencies are caused by insufficient intake of protein and fat, despite the fact that vitamins and minerals are provided in large quantities. However, their actual absorption may be low due to high fiber content or lack of substances assisting in the absorption of vitamins A, D, E, and K, which are absorbed with the help of lipids. The most important deficiency is vitamin B12, as it is only found in animal products. A deficiency in vitamin B12 can lead to impairment of the nervous system and blood-forming system, as well as to megaloblastic anemia. Furthermore, it is very difficult to meet the caloric needs with a raw food diet due to the low caloric density and high volume capacity of vegetables and fruits, which form the basis of this type of diet. Another problem is the low availability of protein, which is essential for muscle building and normal functioning of the bone and skeletal system. Among vegans, there has also been observed a weakening of the bone and muscle system, which can be attributed to a deficiency in vitamin D and calcium, as well as a low protein intake. Additionally, a deficiency in vitamin D can lead to a decrease in bone mineral density, which can increase the risk of fractures and poor regeneration. Among women who follow a meatless diet, menstrual problems often occur, which are caused by an energy deficiency and low bone mineral density.
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Summary
There is no doubt that heat treatment can have a negative impact on the mineral and vitamin content, and the concept of consuming unprocessed foods can contribute to improving one's health, however, the vitamin diet is not the recommended form of nutrition. It is very difficult to balance it properly and can have an adverse effect on the digestive system. Moreover, vitaminism is a very extreme dietary pattern, so it may be unsustainable in the long term. Meals that are employed in this dietary pattern, such as salads, juices, and cocktails, can be utilized in a healthy, balanced diet and are undoubtedly a good choice, but relying solely on them as a source of sustenance is a straightforward path towards developing malnutrition.
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• 15.03.2026
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