Vegan Diets: Weight Gain Or Loss?

Vegan diets have become increasingly popular, with many people adopting them for ethical, health, or environmental reasons. One common question that arises is whether a vegan diet can lead to weight gain. The answer is not straightforward, as there are various factors that influence weight gain or loss. While a vegan diet is often associated with lower BMI and better overall health, it is possible to gain weight on a vegan diet, especially if one is unsure about what to eat. This paragraph will discuss some of the reasons why people may gain weight on a vegan diet and provide tips to maintain a healthy weight while following a vegan lifestyle.

Calorie-dense foods

• Macadamia nuts: 241 calories (per 1/4 cup)
• Avocado: 322 calories (per avocado)
• Peanut butter: 200 calories (per 2 tablespoons)
• Coconut cream, sweetened: 265 calories (per 1/4 cup)
• Extra-virgin olive oil: 120 calories (per tablespoon)
• Quinoa: 222 calories (per cup)
• Raisins: 108 calories (per 1/4 cup)
• Tofu, firm: 234 calories (per 1/2 block)
• Whole wheat bagel: 328 calories (per large bagel)
• Dark chocolate (70-85% cacao): 170 calories (per ounce)
• Pumpkin seeds: 158 calories (per ounce, or a handful)
• Hummus (store-bought): 146 calories (per 1/4 cup)
• White rice: 204 calories (per cup)
• English walnuts: 200 calories (per 1/4 cup, pieces)

While these foods can be part of a healthy, well-balanced vegan diet, it is important to be mindful of portion sizes and overall calorie intake to maintain a healthy weight.

Portion sizes

To avoid overeating, it is important to monitor your intake of naturally high-fat, high-sugar plant foods and keep refined foods to a minimum. Instead, fill your plate with leafy greens and other vegetables.

• Be mindful of your oil intake: Oils can offer health benefits and enhance the flavour of vegan dishes, but they can also be high in calories. While you don't need to cut out fat completely from a vegan diet, it's important not to be too liberal with oils. Stick to extra virgin olive oil, avocado, or flaxseed oil, and use only 1-2 teaspoons at a time.
• Watch your portions of calorie-dense foods: Nuts, seeds, avocados, and other calorie-dense plant foods can be part of a healthy diet, but it's important to consume them in moderation. For example, a whole cup of nuts can contain over 700 calories.
• Fill up on low-calorie, nutrient-dense foods: Leafy greens like spinach, kale, and Swiss chard are low in calories and high in nutrients. They also contain fibre, which helps you feel full and aids in digestion.
• Avoid oversized portions: Use portion control strategies such as the USDA's My Plate approach: fill half of your plate with vegetables and fruits, a quarter of your plate with whole grains, and the remaining quarter with protein.
• Monitor your calorie intake: Use portion sizes as a guide, but also be mindful of your overall calorie intake. You can use online tools or apps to track your calorie intake and ensure you are consuming more calories than you burn to promote weight gain.

Remember, gradual weight gain is the healthiest approach, so be patient and consistent with your eating habits. It's also important to consult with a healthcare professional or registered dietitian to ensure your diet is meeting your individual needs and promoting overall health.

Nutrient deficiencies

Vegan diets can be highly nutritious and healthy, but they may also cause certain nutrient deficiencies due to the exclusion of whole food groups. Animal products are rich sources of specific nutrients that are more difficult to obtain from plant-based alternatives. Therefore, careful planning is necessary to ensure adequate nutrient intake and prevent potential deficiencies. Here are some key nutrients to consider:

Vitamin B12

Vitamin B12 is abundant in animal products, and its deficiency is common among those following a vegan diet. This vitamin is essential for maintaining blood cells and preventing anaemia. Vitamin B12 deficiency can cause symptoms such as unexpected weight loss, tingling in the hands and feet, memory difficulties, and soreness of the mouth and tongue. It can also lead to megaloblastic anaemia, characterised by the production of oversized and undeveloped red blood cells. To prevent this deficiency, vegans should consider consuming fortified foods or taking vitamin B12 supplements.

Vitamin D

Vitamin D is naturally present in limited food sources, including fatty fish, eggs, meat, and dairy. It can also be synthesised through sun exposure. However, vitamin D deficiency is prevalent, especially among those with limited sun exposure or living in certain geographical locations. Vegans may be at a higher risk of vitamin D deficiency since animal products are the only natural source of vitamin D3, the form that boosts overall vitamin D levels in the body. To maintain adequate vitamin D levels, vegans should consider consuming fortified foods or taking supplements.

Iodine

Iodine is not produced by the body and must be obtained from the diet. It is essential for the thyroid gland to produce thyroid hormones. A deficiency in iodine can lead to hypothyroidism, characterised by symptoms such as an inability to tolerate cold temperatures. While some plant-based sources of iodine exist, vegans may need to consider taking an iodine supplement if a laboratory test indicates a deficiency.

Iron

Iron is a mineral that plays crucial roles in the body, including carrying oxygen in red blood cells and supporting brain health. Iron deficiency can lead to anaemia, which restricts oxygen delivery to cells throughout the body. Plant-based sources of iron, such as dried fruits, iron-fortified cereals, and legumes, contain nonheme iron, which is harder for the body to absorb compared to heme iron found in meat, fish, and eggs. Therefore, vegans may need to consume larger amounts of plant-based iron sources or consider taking an iron supplement to meet their daily requirements.

Omega-3 Fatty Acids

Omega-3 fatty acids, including alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA), are important for maintaining overall health. While plant-based sources of ALA are available, such as nuts, seeds, plant oils, and fortified foods, the body's ability to convert ALA into DHA and EPA is limited. As a result, vegans may need to focus on consuming a variety of plant-based sources of ALA, DHA, and EPA to ensure adequate intake of these essential fatty acids.

Vegan junk food

Vegan diets, like any other diet, require attention to calories. While a vegan diet is associated with a lower BMI and better overall health, it can also lead to weight gain if you're not careful.

• Ditch the artificial meat substitutes. These are often heavily processed and contain added sugars, fillers, binders, refined carbs, sodium, and GMO soy or isolated soy protein powder. Opt for traditional soy products like tempeh or tofu, which offer sufficient protein and micronutrients without the high-calorie intake.
• Be wary of portion sizes. Just because it's vegan doesn't mean you can eat unlimited amounts. Some plant-based whole foods like peanut butter, seeds, avocado, and sweet potatoes are particularly high in calories.
• Watch your oil intake. Oils can be beneficial and add flavour to vegan dishes, but they can also be high in calories. Stick to extra virgin olive oil, avocado, or flaxseed oil, and use sparingly.
• Choose your snacks wisely. Raw fruits and vegetables are always a healthy option, but if you're looking for something more substantial, there are plenty of vegan-friendly snacks available, such as chips, cookies, and microwave meals.
• Be mindful of smoothies. While they can be a healthy option, they can also be high in calories. Opt for vegetables like cauliflower and zucchini instead of high-calorie fruits, and choose only one healthy fat to add to your smoothie.

High-calorie carbohydrates

High-quality carbohydrates are typically complex carbohydrates, which include whole fruits, whole grains, starchy vegetables, and legumes. These foods are rich in fibre and protein, which means they are digested more slowly and keep you feeling full for longer. They also help to regulate blood sugar spikes. Examples of complex carbohydrates include oats, brown rice, quinoa, buckwheat, millet, barley, and spelt.

On the other hand, low-quality carbohydrates tend to be highly processed or refined foods, such as white bread, white rice, sweets, and juices. These carbohydrates lack nutrients like fibre, and may contain added sugars.

When it comes to a vegan diet, it is important to ensure you are getting enough high-quality carbohydrates to meet your energy needs. This can include foods like lentils, peas, chickpeas, beans, edamame, and whole fruits such as bananas, apples, oranges, berries, and melons. These foods are not only good sources of carbohydrates, but also provide essential vitamins, minerals, and fibre.

However, it is important to note that even high-quality carbohydrates can contribute to weight gain if consumed in excess. Portion control is crucial, as some plant-based whole foods that are considered healthy, such as avocados, nuts, and sweet potatoes, are particularly high in calories. Therefore, it is important to monitor your intake of these foods and ensure you are getting a balanced mix of carbohydrates, proteins, and healthy fats.

Frequently asked questions