Veganism: Superior Lifestyle Or Just A Fad?

There are many reasons why someone might choose to adopt a vegan diet. Some people believe that meat causes cancer and that meat production is harmful to the planet. Vegans often argue that meat-eaters are more likely to suffer from nutritional deficiencies. However, meat-eaters argue that giving up animal products leads to nutritional deficiencies. So, which diet is superior?

Vegan diets are often associated with a range of health benefits, including lower BMI, reduced risk of heart disease, type 2 diabetes, hypertension, and certain types of cancers. Vegan diets can also help lower blood pressure, cholesterol, and C-reactive protein, and are linked to improved diabetes management and a better gut microbiome. Additionally, vegan diets are usually low in saturated fat and high in dietary fibre, and on average, vegans tend to be leaner, with lower blood cholesterol and blood pressure than meat-eaters.

On the other hand, meat is a rich source of essential nutrients such as protein, vitamin B12, and iron, while dairy products provide protein and calcium. Vegans need to obtain these nutrients from other sources, and there is a risk of nutritional deficiencies, particularly in vitamin B12, vitamin D, calcium, iron, and omega-3 fatty acids.

Some studies suggest that vegans may have a lower risk of some digestive tract disorders and a higher risk of bone fractures due to lower calcium intake. There is also some evidence that vegans may have a lower risk of ischaemic heart disease and a higher risk of stroke. However, there is no evidence of a difference in life expectancy between vegans and meat-eaters.

Overall, it appears that a well-planned vegan diet can provide adequate nutrition, and long-term health outcomes are similar to those of meat-eaters who follow nutritional guidelines for good health. The key to a healthy diet, whether vegan or omnivorous, is to consume a variety of whole foods, including fruits, vegetables, protein-rich foods, whole grains, healthy fats, and to match energy intake with energy needs to maintain a healthy weight.

Health benefits of vegan diets

Vegan diets have been associated with a wide range of health benefits, from weight loss to a reduced risk of certain diseases.

Weight Loss

An increasing number of people are turning to vegan diets in the hopes of shedding excess weight. While there is no guarantee that a vegan diet will lead to weight loss, some studies suggest that vegans tend to have lower body mass indexes (BMIs) than non-vegans. Several randomised controlled studies—the gold standard in scientific research—report that vegan diets are more effective for weight loss than other diets.

Lower Risk of Certain Diseases

A vegan diet may also provide benefits for type 2 diabetes and declining kidney function. Vegans tend to have lower blood sugar levels and higher insulin sensitivity and may have a lower risk of developing type 2 diabetes. A vegan diet may also help to relieve pain caused by peripheral neuropathy, a common condition in people with diabetes.

Vegan diets are also thought to be linked to a lower risk of developing heart disease. Observational studies comparing vegans with vegetarians and non-vegetarians report that vegans may benefit from a reduced risk of high blood pressure.

Protection Against Certain Cancers

According to the World Health Organization, at least one-third of all cancers can be prevented by factors within our control, including diet. Vegans generally eat more legumes, fruits, and vegetables than non-vegans, which may explain why a 2017 study found that vegans may benefit from a 15% lower risk of developing cancer.

Avoiding certain animal products may also help reduce the risk of prostate, breast, stomach, and colorectal cancers. Red meat, smoked meat, or processed meats and meats cooked at high temperatures are thought to promote certain types of cancers.

Improved Arthritis Symptoms

A few studies have reported that a vegan diet has positive effects on people with different types of arthritis. One small study found that those on a vegan diet reported higher energy levels and better general functioning than those who didn't change their diet. Several other studies suggest a vegan diet may help improve symptoms of rheumatoid arthritis, including pain, joint swelling, and morning stiffness.

Other Benefits

Vegan diets are generally higher in fibre, vitamin C, magnesium, iron, and folate and lower in calories and saturated fats. They are also healthier for the environment, as the farming of vegan-friendly plants requires fewer resources than the production of meat, poultry, and dairy.

Nutritional deficiencies in vegan diets

Vegan diets are often promoted as being good for heart health, but eliminating animal products may cause nutritional deficiencies and could lead to negative consequences. According to a review published in the medical journal *Progress in Cardiovascular Diseases*, avoiding all animal foods may lead to nutritional deficiencies in vitamin B12, omega-3, calcium, zinc, iron, magnesium, and high-quality protein.

Vitamin B12

Vitamin B12 is an essential nutrient that is almost exclusively found in animal-sourced foods, such as fish, meat, dairy products, and eggs. It is a water-soluble nutrient involved in developing red blood cells and maintaining nerves and normal brain function. Vegans who don't take supplements are at a higher risk of vitamin B12 deficiency than vegetarians. The symptoms and risks associated with vitamin B12 deficiency include impaired brain function, neurological disorders, psychiatric disorders, neurological disorders in babies of breastfeeding mothers, megaloblastic anemia, possible links to Alzheimer's disease, and possible links to heart disease. To get sufficient amounts of vitamin B12, people following a vegan diet must take supplements or eat food that has been fortified with this nutrient.

Omega-3

Omega-3 is an essential omega-3 fatty acid that is important for normal brain development and function. Deficiency in omega-3 can have adverse effects on mental health and brain function, especially in children. Vegans can get this important fatty acid by taking supplements in the form of algal oil, which is made from certain microalgae.

Calcium

Calcium is required for bone formation, muscle contraction, and other essential functions. Vegans can increase their intake by eating calcium-rich foods such as green leafy vegetables, pulses, sesame seeds, some dried fruits, and calcium-fortified foods such as plant milk, non-milk yogurt, or cereal with added calcium.

Iron

Iron is a nutrient of concern in vegan diets. Good plant sources of iron include lentils, chickpeas, beans, tofu, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, kale, dried apricots and figs, raisins, quinoa, and fortified breakfast cereals.

Vitamin D

Vitamin D is another nutrient that may be lacking in vegan diets. Maitake mushrooms and portobello mushrooms that have been exposed to UV light are two potentially good vegan sources of vitamin D. Fortified nut milks can also help vegans get vitamin D during the winter months. In some cases, however, a vitamin D supplement may be needed.

Protein

Protein can also be an issue for vegans, but it is one that is easily solved. While animal proteins contain all the essential amino acids, plant proteins are usually missing one or more of those amino acids. So, it is crucial to eat a variety of protein sources to ensure vegans get all the amino acids they need.

Health benefits of meat-inclusive diets

Meat-inclusive diets can provide a range of health benefits. Meat is a good source of protein, vitamins, and minerals, and can be included as part of a healthy, balanced diet. Here are some of the specific health benefits of meat-inclusive diets:

Rich Source of Protein

Meat is an excellent source of protein, which is essential for maintaining and building muscle mass. Protein is also important for repairing tissues and producing hormones and enzymes. Meat-inclusive diets can provide a complete protein profile, containing all the essential amino acids required by the body.

Source of Iron, Zinc, and B Vitamins

Red meat, in particular, provides the body with iron, zinc, and B vitamins. Iron is crucial for transporting oxygen in the blood and maintaining energy levels. Zinc supports immune function and wound healing, while B vitamins are involved in energy metabolism and nerve function.

Vitamin B12 Source

Meat is one of the main sources of vitamin B12, which is essential for healthy nerve function and blood cell production. Vitamin B12 is mostly found in animal-based foods, so meat-inclusive diets can help ensure adequate intake.

Weight Management

Meat-inclusive diets can aid in weight management. Protein-rich diets have been associated with increased feelings of fullness and reduced calorie intake, which can contribute to weight loss. Additionally, meat can be a good source of healthy fats, which are important for maintaining energy levels and absorbing fat-soluble vitamins.

Supports Pregnancy Nutrition

Meat can be a valuable source of nutrition during pregnancy. It provides essential nutrients like iron, zinc, and B vitamins, which are crucial for the developing fetus and the mother's health. However, it is important to ensure that meat is well-cooked to prevent foodborne illnesses.

While there are potential health benefits to including meat in the diet, it is important to consume it in moderation and as part of a balanced diet. Excessive consumption of red and processed meat has been linked to increased health risks, so it is recommended to limit intake and vary protein sources.

Nutritional deficiencies in meat-inclusive diets

While vegan diets have been linked to nutritional deficiencies, meat-inclusive diets are not devoid of nutritional deficiencies either. Here are some of the nutritional deficiencies that are common in meat-inclusive diets:

• Vitamin B12: Vitamin B12 is essential for healthy nerve function and blood cell production. It is found primarily in animal-sourced foods, and a deficiency can lead to pernicious anemia. Meat-eaters are at a lower risk of vitamin B12 deficiency compared to vegans and vegetarians.
• Creatine: Creatine is a molecule found in animal foods and plays a role in muscle and brain function. It is not essential, as it can be produced by the liver, but vegetarians tend to have lower levels.
• Vitamin D: Vitamin D is essential for bone health and brain function. It can be obtained from sunlight or animal-based foods like fatty fish and egg yolks. Meat-eaters may be at a higher risk of vitamin D deficiency, especially during winter and in countries far from the equator.
• DHA: DHA is an essential omega-3 fatty acid crucial for brain development and function. It is mainly found in fatty fish and fish oil, and vegetarians and vegans often have lower levels.
• Heme Iron: Heme iron, found in meat, is better absorbed than non-heme iron from plant foods. Meat-eaters generally have better iron absorption and are less prone to anemia.
• Taurine: Taurine is a sulfur compound found in animal-sourced foods, and it plays a role in muscle function and antioxidant defenses. While it is not considered essential, as the body produces small amounts, vegetarians and vegans have lower levels.
• Fiber: Fiber is essential for a healthy gut, and it is abundant in plant-based diets. Meat-inclusive diets often lack sufficient fiber, which can lead to digestive issues.
• Vitamin E: Vitamin E is a fat-soluble antioxidant that protects tissues and is crucial for maintaining eye health. It is difficult to obtain sufficient amounts from meat-only diets, and vegetarians and vegans may have higher levels.
• Vitamin K: Vitamin K is essential for blood clotting and bone health. While it can be obtained from meat, leafy greens are a richer source, and meat-eaters may be at risk of deficiency.
• Calcium: Calcium is vital for bone health, and dairy is the most common source in the Western diet. Meat-eaters who avoid dairy may be at risk of calcium deficiency.
• Potassium: Potassium regulates fluid balance and blood pressure, and it is abundant in plant-based foods. Meat-inclusive diets may not provide enough potassium, leading to potential health issues.
• Magnesium: Magnesium is essential for energy metabolism and bone development, and it is challenging to obtain sufficient amounts from meat-only diets. Meat-eaters may need to include more magnesium-rich plant foods or consider supplementation.

These deficiencies highlight the importance of a well-rounded diet that includes a variety of whole foods, regardless of whether it is vegan or meat-inclusive. A balanced approach ensures adequate nutrient intake and minimizes the risk of nutritional deficiencies.

Environmental impact of vegan and meat-inclusive diets

Vegan diets are often considered more environmentally friendly than meat-inclusive diets, and this belief has gained traction in recent years. The main argument in favour of veganism is that animal agriculture is a significant contributor to greenhouse gas emissions, particularly methane, and requires more land and water resources.

Environmental Benefits of Vegan Diets

Vegan diets are associated with a reduced environmental footprint due to the lower resource requirements of plant-based agriculture compared to animal agriculture. Plants require less land and water than meat, poultry, and dairy production, and they produce fewer greenhouse gas emissions. This belief is supported by research, which indicates that a vegan diet is better for the planet than other diets, including the popular Mediterranean diet.

Environmental Impact of Meat-Inclusive Diets

Meat-inclusive diets, on the other hand, have a higher environmental impact. Meat production requires more resources and contributes to climate change through methane emissions. However, it is important to note that not all meat-inclusive diets have the same impact. The environmental consequences depend on the type of meat consumed and the amount. For example, small, low-on-the-food-chain creatures like fish, molluscs, insects, and worms have a similar environmental impact as a completely plant-based diet.

Reducing Environmental Impact

Regardless of dietary preferences, there are ways to reduce the environmental impact of food choices. Limiting meat intake, choosing sustainably raised meat, eating more home-cooked meals, purchasing locally grown foods, and reducing food waste can all mitigate the environmental footprint of diets that include meat.

While vegan diets are generally considered more environmentally friendly, it is important to note that the environmental impact of diets varies depending on the specific food choices made within each category. The inclusion of highly processed foods in vegan diets, for example, can increase their environmental impact. Overall, a well-chosen vegan diet and a well-chosen omnivorous diet may have comparable environmental impacts when other factors, such as saturated fat, free sugars, and salt intake, are taken into account.

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