THIS Is How You Eat Raw Vegan 

8:39 total breakdown doesn't include the supplements, which is why b12 looks low

Ancient humans: *_* "Raw Foodists": *_N O_*

i cant imagine eating only raw foods even if it was healthy. it just seems really boring and unnecessary

100% agree! Kate is a great example of how to eat raw in a healthier way! All about those healthy fats :)

I personally think that raw food veganism is a kind of orthorexia. That said, you could emphasize raw foods and still cook the foods that would benefit from cooking, like beans etc.

I’m not into raw food at all, but I’ll say that Kate’s recipes are delicious. I’ve eaten those Thai kelp noodles for the past few days and they are BOMB.

Have seen some of Raw Kristina videos and it amazes me the amount of money she must spend to eat that much fresh fruit every day. Not something the average working vegan could do or should do.

I kind of naturally eat just raw during summers, while I spend winters basically having different soups, breads and fruits.

to be fair kate is only about 105 pounds and 5'2" that means she is getting close 1.4 grams per kg of bodyweight of protein, is enough for her

I can't imagine having a raw diet living in really cold weather, like having a salad or fruit instead of a soup or a casserole during a snowstorm would kill me, I need my warm food, please

I don't think I would last as a raw vegan. I'm literally chomping down on a lentil and mushroom bolognese w/roasted sweet peppers and homemade vegan parmesean. Y'all can take my cooked foods from my cold, dead hands.

why though... why do people want the hassle of being totally raw?

How to eat a raw food diet : literally don’t.

LOVE Kate Flowers! This breakdown was super helpful, UV. My vegan fam eats a balance of raw and cooked but this makes me want to try kelp noodles!

I love warm pasta with Gardein meatballs WAYY too much to ever be raw.

I Don't think eating too little nuts and seeds is kristinas problem. She loves to drench everything in nutbutters. "MHHHHHHHHH... SOOOOO CREEAAAMMMYYY!!!!"

I love when you talk against the raw food diet. Your experience with raw food diets makes it more interesting.

Yes!!! Kate is my girl, I’m almost fully vegan now (down to 1-2 meals w/dairy a month) and she’s the first person I ever watched on RU-vid that convinced me to look into veganism more. I absolutely love her attitude and the fact that she has always said that she is raw because that’s just what feels best to her and isn’t what feels best to everyone. She actually has a “how to go vegan” ebook that she just released that has a ton of cooked food for people who want to make the jump to veganism, and she will eat cooked food every once in awhile. You and Kate have very different channels but I think both of you are excellent representations of what a healthy vegan diet can be.

i actually read an article once that connected evolution of the human brain with cooking food. it said something about the human brain getting bigger once they started eating cooked food. just thought i’d bring it up lol

It’s easy to be on a raw food diet. Just lie about what you ACTUALLY end up eating. I knew a woman, some years back, who worked at a west coast raw food center. Part of her job involved discarding the empty pizza boxes and candy wrappers. The help always knows what’s really going on.

It's nice to see you review her diet, I watch her videos sometimes for healthy recipes and it always seemed like she was doing it right. She made a cashew-based zuchinni salad that was amazing when I reproduced it at home. She also wrote a vegan comfort food cookbook that's not raw to encourage other people to try vegan foods. Neat stuff.

Could you talk about raw alignment’s recent what I eat in a day?

I love these videos where you breakdown the nutritional values of meals

For me the “raw till 4“ has been working great for the last 4 years. I don’t follow the calorie or fat intake ratios at all, but just simply that I eat raw fruits and veggies for breakfast and lunch and a cooked dinner. The only reason I do this is because I feel so nice and light and energized. It works great for me. I get my blood work done annually and my doctor is always very happy. However, I would never tell anyone else how to eat. We all have different methods that work best for each of us. That’s the beauty of food!

I actually had to pause the video when you mentioned eating raw broccoli, if it's something that's supposed to be hard on the stomach I'm totally surprised, my sister (ever since she was a toddler) will only eat broccoli if it's raw... glad to know there's something else that makes her strange haha

I get my blood tested every 6 months. My results were almost exactly the same on a cooked vegan diet that I was on for three years, and a raw Vegan diet that I've been on for a little over a year now, however they have improved slightly. My hemoglobin is 13.8, cooked it was 12.2. Iron is 25.2 on cooked it was 20. 8. Transferrin was 2.3 on cooked which is on the low side and now is 3.2. My b12 is slightly higher also at 511.5 pmol/l when it was 480.5 pmol/l. I don't take supplements! So it all depends what works for you. Personally I prefer eating raw I feel way better. However it doesn't work for everyone so just do what feels good to your body.

Yay! So glad Kate is doing raw the right way. She’s the only raw foodist I watch (because she’s also a dancer). I doubt I’d ever eat raw - I eat soup almost every day - but it’s nice to know it is possible. EDIT: Would you consider doing a video showing how you get all that nutritional information? I think you’ve said before what website you use, but it all seems a little overwhelming 😬

You are freakin awesome on this subject. And there are 2 reasons: 1. You're very intelligent . 2. You have already been raw vegan. So, since you're so well versed on the subject doing research while you were already on it, this seems like such a breeze for you. Thumbs WAY up. Thanks for the info.

I was wondering what your take on Kate would be. I love watching her videos, and honestly she seems so sincere about everything she does.

mustard is technically not raw because it's heated to 140 degrees during processing but hey - it's just a little dab;)

Really cool video. I like Kate a lot and I appreciate your nutritional break downs because they take a lot of time! The only thing I'll say is I believe Kate is pretty light, between 100 and 110 pounds, so with the 0.8g/kg she would need 40g protein daily and her 63g is nearly 1.3g/kg (assuming Kate is 110lbs) which I would estimate is plenty even when considering the reduced bioavailability in raw foods. I'll admit we don't cover that much in my classes though. Also there is an upper limit for many of the B vitamins despite the fact that they are water soluble and exceeding that upper limit regularly can result in permanent nerve damage so b complex supplements can be concerning to me. -RD to be (senior in B.S. dietetics program)

Drinking so much juices and smooties means so many bathroom breaks! I can't handle that so I am sticking to one raw meal per day :)

I love sprouted lentils. I sprout them even if I'm going to add them to a chilli or something, so I don't need to boil them for ~50 minutes.

Kate is a great example to highlight! This was a great review. I'm glad to see you show what a balanced raw diet looks like.

I recently went vegan, and it’s HARD. I can’t imagine being raw vegan.

I’ve been vegan for 10 months (with a few accidents here and there) and I do want to go eat more ‘raw’ food. I love Mae Flower and Ellen Fisher and their whole plan, but whenever I see Kristina’s meals I feel uninspired? Something about her food plans seem to confuse me but I can’t place my finger on it. Any thoughts?

Hey Swayze (: so unrelated to this video but I just watched your video about “regular” vegan youtubers and I recommend jordanshrinks channel. She mostly makes videos about weight loss but is also vegan and makes some videos about losing weight while vegan, what I ate todays, grocery shopping etc. Just thought I would let you know if you don’t know about her already (:

Without a doubt, cooking was such an enormous jump of technology that has greatly increased the nutrition and nutritional accessibility of so so many different foods. Raw food diets aren't by necessity inferior nutritionally, but I think it's for most people unnecessary. Great video

This made me so happy to see this because I love both of these channels so much. I started cutting out meat after hearing about meatless Monday and following Kate’s channel has really helped me in my transition to vegetarianism. I started watching your videos after once a response video of yours was recommended and has been so helpful in learning more about nutrition as I try to find a diet that I can stick with that has less animal products in it!

Yay! Favorite youtubers supporting favorite youtubers

I couldn’t do raw vegan I preferred cooking my food and the stomach pains is horrible

i’ve tried several of kate’s recipes and they are amazing! she’s so creative with her food.

Yup" eating raw is totally not necessary " but eating as much as you can doesn't hurt , but then I don't ever trust I'm getting enough of what I need " no matter how good I eat , I always add a food sourced multi to my day" anyway thanks for all your researching much appreciated..🕵

Raw vegan: humans weren’t meant to eat cooked food. Cavemen and early humans ate food before fire was discovered. Me: yea and they only lived to 25-30 years. what’s your point. I’m all for people doing whatever they want but I’m tired of this notion being pushed that just cos you’re vegan means you’re healthy. Let’s just all agree that whether you eat meat or are vegan or just eat fruit, most of us don’t know wtf were actually talking about when it comes to nutrition lol

Honestly I had to go raw for my health. My thyroid disorder was not healing on a plant based diet alone. And unfortunately I HAVE to keep my fats low. I definitely still have some because I love them too much but I really have to watch them because it’s just not healing for my condition I bought Kate’s ebook and LOVEEEE the recipes, however I do have to lower some of the fats.

Irish seamoss can be added into smoothies for iodine

I love Kate's recipes. I'm so glad you incorporated her recipes...

The more raw fruits and veggies I eat the more energized I feel

*juice *AGRESSIVE JUICE

Please make a video on raw alignment. Her eating seems to be unhealthy and she packages it in a 'candida free' bow but I wonder how much truth there is in that.

I actually really like Kate’s what I eat in a day videos even though she eats raw (mostly raw?) she has some good recipes. I also like how she isn’t super strict with her raw diet and eats non-raw foods as well. She’s also extremely sweet and kind!

I love Kate, she’s really grown from an 80/10/10 style to a realistic and healthy style

YOU should do a video on procedures that make extreme claims like chemical peels, coffee enemas, etc.

Ooh, I like Swayze's lipstick today.

I love Kate Flowers! She doesn't box herself in and avoids being rigid. She doesn't do it a lot but if she wants cooked food she will have it.

What calculator do you use?! I can't find a good calculator that has micronutrients I'd be really grateful to know thank you

Pretty lipstick! Such a pretty vegan mama :-)

Actually I was going to ask you if you could make a video on it when I saw it yesterday because I thought it was pretty cool to see a raw foodist with that kind of diet (even though I also think that raw veganism is kind of pointless). Ps:She is not a strict raw vegan that's why she do not care that some things are not 100% she just "feel better" eating raw foods🤷🏽‍♀️

I don't know if it's a matter of culture or family custom, but when she said "eating raw broccoli and was totally fine", I was like "yea.... So? That's not hard to do .-."

Forks Over Knives and PlantPure Nation and Engine 2 Diet are making more and more sense everyday.

So glad raw is not the only way to be vegan! I just love variety.

Hi UV! If you can choose between raw vegan diet or keto vegan diet, what would you think is healthier?

Have been waiting for this video for so long! I follow both you and Kate and while I'm not raw, or vegan yet...you both talk about things in an inclusive and factual way.

Nice vid! I just wanna remind folks that "raw" diet doesn't mean 100% raw, just >75% of calories from raw food. This is how the research studies are done too, bc it's not feasible to have 100% raw. You can still have a raw diet and eat a protein bar, processed vitamin/ supplement pills, protein powder, or steamed greens with olive oil for 1 of your meals. There is no need to go 100% raw - that's a cult, not a diet. Some tips that helped me when I was raw vegan: you can still prep food in advance like Swayze says she likes. Just make chilled soups such as gazpacho, watermelon soup, etc. You can also make big batches of salads, fruit salads, salsas, guac etc and save for a few days by using ascorbic acid (vitamin C) as a preservative. For example, just squeeze lemon juice on and you'll see it preserves the bright color and flavor, too. Lastly, be careful with nuts in general bc you can get too many trace minerals and poison yourself, e.g., only eat 1-2 brasil nut per day

She's my fav!!! She created some of my favorite dressing recipes!! And inspired me to eat wayyy more healthy fats and greens. Seriously love her videos she has such a good grasp of how to make good food

Sea salt is naturally iodized, which is why kelp contains it, so unless it has been deiodized it has iodine

I actually liked this video, you were able to comment on someone's eating style using some nutrition information without sounding like you are attacking them. It felt really nice, very positive. Honestly I previously unfollowed you because you sounded like the vegan police before. Is nice to see this approach. Keep it up, it makes you look more human, I tottally get that you need to have a lot of money and time to be on these diets. But some people Have time and Money :)

For some reason, Kate Flowers deleted most all of her videos and has gone silent. Hopefully she's just taking a break from social media.

If you have to eat all these supplements and protein powder etc. Isn’t that pretty clear sign this might not be the most natural diet? Veganism I get because of environmental and animal rights etc but does it have to get this complicated

Kate Flowers

I have CHILLS watching this video. Too cold in January to eat like this!

Something I like about Kate is that she always tries to keep things balanced, for what I've seen. And she's honest about not always eating a raw diet. I have her e-book and although I'm not vegan, the info on it is incredibly well rounded and helpful.

I don't agree with borderline Christina either, but, Swayze, stoppppppp!!!! FRUIT IS GOOD. FRUIT FEAR IS STUPID.

A totally sugar diet ! Just crazy I ate like that for 11 yrs and nuts and seeds have oxalates in them as well . I drank 64 oz of green juice no problem . I even got Certified as a chef . No more done with that crazy eating .

Just wondering, do you track that you are getting all of the nutrients you need with your diet?

About the B vitamins not giving you a boost in energy, that's not nessecarily true. I take a vitamin B12 supplement every morning (even though I'm not deficiënt in B12 at all) and I do feel extremely tired if I forget to take it in the morning. I guess it just depends on your situation..

2:17 You don't know what you're talking about. While the diet you describe may well be deficient in some nutrients, it won't be deficient in calcium. The main cause of calcium deficiencies in the majority of modern diets (not necessarily vegan) is that they heavily rely on grains (cereals) as primary staple, and cereals are very poor calcium sources. The more cereals you eat, the less calcium you 're going to end up taking: _"It is not yet clear whether the adoption of agriculture eased or increased human workloads; skeletal indicators of physical stress do not show definite trends at this stage of human experience (42, 70, 71). However, agriculturists did obtain less calcium from their diets (72) after grains (poor calcium sources) (Table 7) became major staples. For example, as maize became an important dietary constituent in prehistoric North America there were multiple temporally related adverse effects on health (73), including an increase in osteoporosis (72, 74; DA Nelson, unpublished observation, 1985). Nelson (unpublished observations, 1985) compared the bone mineral content and cortical thickness of Archaic hunter-gatherers (living 6000 y ago) with the corresponding characteristics of transitional maize agriculturists (~1250 AD) in Illinois and Michigan. The hunter-gatherers had denser, thicker bone and experienced less bone loss with age than did the agriculturists."_ - Eaton SB and Nelson DA. *”Calcium in evolutionary perspective.”* _Am J Clin Nutr (1991) vol. 54 (1 Suppl) pp. 281S-287S_ sci-hub. tw/10.1093/ajcn/54.1.281S ajcn.nutrition. org/content/54/1/281S.long ncbi.nlm.nih. gov/pubmed/2053574 According to the following paper, the daily intake of typical pre-agricultural diets (excluding the Eskimo diet and the like), was about 1,600 mg Ca/day: • Eaton SB and Konner M. *"Paleolithic nutrition. A consideration of its nature and current implications."* _N Engl J Med (1985) vol. 312 (5) pp. 283-9_ diamondsindasky. com/wp-content/uploads/2012/06/Eaton-NEJM.pdf ncbi.nlm.nih. gov/pubmed/2981409 This other paper draws similar values (1,500 mg Ca/day), but in it gives more information about other likely causes (in addition to higher calcium intakes it cites higher sodium intake and a higher P:Ca ratio as possible causes of negative calcium balance in most populations): • Eaton SB and Nelson DA. *”Calcium in evolutionary perspective.”* _Am J Clin Nutr (1991) vol. 54 (1 Suppl) pp. 281S-287S_ sci-hub. tw/10.1093/ajcn/54.1.281S ajcn.nutrition. org/content/54/1/281S.long ncbi.nlm.nih. gov/pubmed/2053574 And in this update of the above paper the value is even greater (1,960 mg Ca/day): • Eaton SB _et al._ *"Paleolithic nutrition revisited: a twelve-year retrospective on its nature and implications."* _Eur J Clin Nutr (1997) vol. 51 (4) pp. 207-16_ nature. com/ejcn/journal/v51/n4/pdf/1600389a.pdf ncbi.nlm.nih. gov/pubmed/9104571 Most pre-agriculturalist "paleolithic" populations enjoyed high-calcium diets even though meats are poor calcium sources, and despite the fact they didn't consume any milk, dairy, or any calcium-fortified plant-based milk: _"The low calcium content of the meat regimen may be of lesser significance than its exceptionally high content of phosphorus. Adult animals and humans fed a high phosphorus diet, particularly one in which the calcium content is low, exhibit mild hypocalcemia, secondary hyperparathyroidism and an increased rate of bone resorption. It is of interest, therefore, that Mazess and Mather (1974:916-925) and Pawson (1974:369-380) observed an unusually high rate of aging bone loss among Eskimos of northern Alaska. Further, a high protein intake is known to produce calciuria. To what extent, if any, the accelerated rate of of bone resorption observed in aging Eskimos is attributable to their high protein, high phosphorus, low calcium diet is unknown."_ - Draper HH. *"The aboriginal Eskimo diet in modern perspective."* _American Anthropologist (1977) vol. 79 (2) pp. 309-316_ onlinelibrary.wiley. com/doi/10.1525/aa.1977.79.2.02a00070/full jstor. org/stable/673842 _"There was one hunter-gatherer population in whom the prevalence of osteoporosis was high, higher even than that observed in present-day Americans. Both male and female Inuit (Eskimos) developed bone mineral loss earlier than did industrialized Westerners and the loss occurred at a faster rate so that the severity of osteoporosis in older traditional Inuit was pronounced (75, 76). Like Natufians, Cro-Magnons, and Archaic Amerindians, the Inuit lifestyle required considerable physical exertion; furthermore, all these groups had diets that provided a great deal of protein and phosphorus. However, as opposed to the other population groups for whom high calcium consumption is likely, the calcium intake of aboriginal Inuit was probably low (77). Unlike Cro-Magnons living in Ice-Age Europe, Eskimos lived in high-latitude, circumpolar habitats and as a result their access to plant foods was severely restricted. Their calcium sources are postulated to have included seasonally available berries, moss, and buds, but came mainly from chewing small bones and eating the gastric and intestinal contents of game animals (78). The amount of calcium obtained from these sources is unknown, probably limited, and quite likely insufficient to maintain bone health in older Inuit despite their continuing high levels of physical activity."_ - Eaton SB and Nelson DA. *"Calcium in evolutionary perspective."* _Am J Clin Nutr (1991 Jul) vol. 54 (1 Suppl) pp. 281S-287S_ sci-hub. tw/10.1093/ajcn/54.1.281S ncbi.nlm.nih. gov/pubmed/2053574

Awesome video. The only thing I am not sure of is the cyanocobalamin form of B12, bc I learned that the methyl form is far better. I guess I will continue researching

I love that this is critical but doesn't personally attack her. You have been able to systematically break down her meals but not break down her character. I respect that. I love kate as well, i feel like she is real and her meals are actually achievable.

Do you have a link or chart resource which breaks down the essential vitamins and minerals, as well as the common foods which contain them?

Hey boo❤️❤️ love your videos. Nice to see a different perspective on veganism

Yuck. No. I want hit well cooked food with lots of diversity. Even my salads are mostly hot cold. Layers of cooked greensetc on top of other leaves

I was always curious about Kate watching those bars too. They are certified raw so if she just wants to go off of that label then eating it would comply with her version of a raw food diet. Kate is a lot not a strict raw vegan. Yes all her videos are for the most part raw but she’s not afraid to eat cooked food( she does talk about it a little in some of her videos). Kate does have pretty open minded approach to the raw vegan diet. A lot of her recipes are really good and I think they they are a good place to start when wanting to eat a plant based vegan diet. Kate’s way of eating seems a lot easier then Kristina’s because she does Include a lot of healthy fats, cutting down on the volume of food she needs to eat. When you eating 801010 you have to eat SOOO much food and it makes being raw kind of inconvenient. I really liked this video I think it shine a lot of light on the raw community and you have such an open minded approach when looking at the different groups with in the vegan community.

Does anybody know what application/website she’s using that shows all the vitamins and minerals?

Nobody knows what they talk about now a days

You are about as obsessed with protein as any meat-eater I've ever heard...

Omg! Yes! I recently had a raw broccoli salad and my stomach was torn up!! Woke up in the middle of the night with stomach pains.

Can you please do a video on nutritional yeast

UV in a video where she's criticising someone for not supplementing: Why would you wait till you were deficient? UV in this video: Why would you supplement unless you were deficient?

Love your channel

I do appreciate the informative well balanced video. My cousin eats only chicken and macaroni and cheese is whole life and eats no fruit or vegetables. Would love a video about that!

What's your opinion on chia seeds...I've heard they can cause issues if consumed in large quantities but still they provide enough omega 3. Is it true?

Do you think you could do a review on this brand called Bee Harmony? Their supposed go be this bee friendly honey brand. Are they really though??!

I'm already vegan, and raw veganism appeals to my laziness, but not my wallet

Hey :). Is it possible for you to do a video focusing on nutrients and supplements?

My fav smoothie is 300grams of banana, 120 grams spinach, 2 table spoons of chia seeds, 1 table spoon of hemp, 1 table spoon of chlorella and my freshly made almond milk. Gets me through a busy day till lunch. If you change it all up every day and use cronometer I think a raw vegan diet is very healthy. If you compare it to the majority then I think it is safe to say you are doing fine :)

Honestly, I had to stop being vegan altogether. I've dealt with disordered eating my entire life and being vegan made me so obsessed with every little bite of food I put in my mouth. No matter how well planned my diet was, I couldn't shake the feeling that I could be deficient in something. I still care about animals being treated as humanely as possible, and applaud anyone who wants to minimize animal suffering. But I don't think I could ever be vegan again.

Did you see that Kristina is eating oats and hot tea now?

I mean.... scientists tend to believe the entire reason we evolved the large and highly functional brains we have as humans is because we figured out how to cook our food! Amazing! lol

Different things work for different people, I’ve been eating a high raw vegan diet (many days fully raw) and protein is not an issue as well as I do not supplement and have never had any issues. Fruits, greens/sprouts, soaked nuts and seeds. I believe variety is key as well as listening to your body, every body is different. Find what makes you feel truly vital and harmonious, relationship with food is a life long journey + evolution