Vegan Diets: Healthy Or Harmful?

A vegan diet can make you sick if you don't plan it well. Nutrients from plant sources are much less bioavailable than nutrients from animal sources, meaning our bodies cannot as easily absorb and utilize the nutrients found in plants. A poorly planned vegan diet can lead to nutritional deficiencies, which can cause various health issues. For example, vitamin B12 deficiency can lead to fatigue, and vitamin A deficiency can affect immune function, hormone health, and mood stability. Additionally, a vegan diet can be high in fiber, which can cause digestive issues such as bloating, gas, and diarrhea. It is important to ensure a well-rounded diet that includes a variety of plant-based foods and possibly supplements to avoid potential health risks associated with a vegan diet.

Difficulty controlling blood sugar

A vegan diet can be beneficial for people with type 2 diabetes by helping them manage their weight and control their blood sugar levels. However, it is important to be mindful of the amount of carbohydrates and sugar in your diet, as these can cause blood sugar spikes and instability. Here are some tips to help stabilise blood sugar on a vegan diet:

• Cut out refined carbohydrates, such as white flour products, white rice, and pastries, as these are high in fast-digesting glucose.
• Be mindful of added sugars in processed foods, even in savoury options. Opt for unsweetened products or whole foods.
• Choose low-sugar fruits, such as blueberries, blackberries, raspberries, and strawberries. Avoid fruits with high sugar content, such as dates, grapes, mangoes, and ripe bananas.
• Include fibre-rich foods in your diet, such as beans, legumes, quinoa, buckwheat, and whole grains. Fibre slows the absorption of carbohydrates and helps you feel full for longer.
• Avoid constant snacking, as this can lead to high blood sugar levels and increase the risk of diabetes. Stick to 2-3 regularly timed meals throughout the day.
• Eat balanced meals by pairing carbohydrates with a source of protein and/or fat to slow digestion and boost nutrient absorption.
• Match your carbohydrate intake with your activity level. If you are sedentary, you may not need as many carbohydrates in your diet.
• Exercise regularly to use up excess glucose stored in your muscles and prime your body to accept incoming carbohydrates.
• Learn how your body reacts to different foods by using a blood glucose monitor to personalise your diet.
• Adopt a healthy lifestyle with adequate sleep (7-9 hours) and stress management practices, such as breath work and meditation.

Vitamin A, D, and K deficiency

Vitamin A, D, and K deficiencies are common in vegans. The only true form of vitamin A, retinol, comes from animal products. Plants contain carotenoids, which are vitamin A precursors. Vitamin D3, the only D vitamin the body can really use, is only found in animal products. Vitamin K2, which is critical for good health, is found in animal products and natto, or fermented soybeans.

Vitamin A deficiency can cause vision loss, skin issues, and low immunity. Vitamin D deficiency can contribute to weak bones, low immunity, inflammatory conditions, and low moods.

Lack of cholesterol

A vegan diet contains zero cholesterol. Cholesterol is the precursor to pregnenolone, which is the precursor to progesterone. This means that without cholesterol, your body will lack progesterone. Progesterone and estrogen are two hormones that balance each other out, so without enough progesterone, there will be an unfavorably higher ratio of estrogen to progesterone. This is known as estrogen dominance and can cause mood swings, anxiety, fatigue, and weight gain.

Vegans might argue that the body is able to create cholesterol on its own. However, this puts extra strain on the liver, which is already responsible for detoxifying excess estrogen, processing all the chemicals in your environment, and dealing with any medications, carcinogens in your deodorant, etc.

Cholesterol is a waxy, fatty substance made by the liver and serves key functions in the body, including hormone and vitamin D production, as well as cell membrane formation.

Mineral deficiencies

Iron

Iron is an essential mineral for both vegans and non-vegans, and iron deficiency is one of the most common nutritional deficiencies worldwide. Vegans may be at a higher risk of iron deficiency since plant-based sources of iron are non-heme iron, which is less easily absorbed by the body. Including a variety of iron-rich plant foods in the diet, such as leafy greens, legumes, soy products, and dried fruits, can help ensure adequate iron intake. Combining iron-rich foods with vitamin C-rich foods can also enhance iron absorption.

Zinc

Zinc is an important mineral for immune function and protein synthesis. Vegan diets may be lower in zinc due to the presence of phytates in plant foods, which can inhibit zinc absorption. It is recommended that vegans aim for 50% or more of the RDA for zinc, which is 9 mg per day for women and 11 mg per day for men. Legumes, soy products, whole grains, nuts, and seeds are good sources of zinc. Soaking, fermenting, and sprouting beans and grains can also improve zinc absorption.

Iodine

Iodine is essential for thyroid function, and a deficiency can lead to hypothyroidism and other health issues. Seaweed, such as nori, kombu, and kelp, is a good source of iodine for vegans. Including these sea vegetables in the diet occasionally can help ensure adequate iodine intake. Iodized salt is another option for adding iodine to the diet.

Calcium

Calcium is important for bone health and muscle function. While there are plant-based sources of calcium, such as leafy greens, fortified plant milks, and tofu, the absorption of calcium from plant sources may be lower due to the presence of phytates and oxalates. Including a variety of calcium-rich plant foods in the diet and ensuring adequate vitamin D intake can help support calcium absorption.

Vitamin D

Vitamin D is essential for bone health and has many other important functions in the body. While the body can produce vitamin D through sun exposure, dietary sources are also important, especially for those who live in regions with limited sunlight. Vegan sources of vitamin D include fortified foods, such as cereals and plant-based milks, and supplements. Vitamin D3, which is found in animal products, is more effective at raising blood levels of vitamin D than vitamin D2, which is found in plant sources. Vegan vitamin D3 supplements made from lichen are available.

B12

Vitamin B12 is an essential nutrient that is mainly found in animal-sourced foods. Vegans are at risk of vitamin B12 deficiency since plant foods do not contain significant amounts of bioavailable B12. Fortified foods and supplements can help ensure adequate B12 intake for vegans.

Poor gut health

Impact on Gut Microbiome

A vegan diet can have a significant impact on the gut microbiome, which refers to the diverse community of microorganisms living in the digestive tract. Research has shown that a vegan diet can increase the diversity and richness of the gut microbiome, which is associated with improved overall health. This is partly due to the higher intake of fiber and plant-based foods, which provide a favorable environment for beneficial bacteria to thrive.

Increased Fiber Intake

One of the main ways that a vegan diet improves gut health is by increasing the intake of fiber. Fiber is a type of carbohydrate that cannot be digested by the body, but it plays a crucial role in promoting healthy digestion and supporting the growth of beneficial bacteria in the gut. A vegan diet typically includes more fiber-rich foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds.

Prebiotics and Probiotics

Prebiotics are a type of fiber that acts as food for the beneficial bacteria in the gut, helping them grow and thrive. A vegan diet naturally includes many prebiotic-rich foods, such as asparagus, onions, Jerusalem artichokes, cabbage, garlic, cashews, lentils, and chickpeas. Probiotics, on the other hand, are live microorganisms that provide health benefits when consumed. While probiotics are commonly associated with dairy products like yogurt, there are also vegan sources of probiotics, such as sauerkraut, miso, kimchi, tempeh, and sourdough bread.

Potential Risks and Side Effects

While a vegan diet can have positive effects on gut health, it is important to be aware of potential risks and side effects. One common issue is an increased risk of nutrient deficiencies, particularly vitamin B12, which is primarily found in animal products. It is crucial for vegans to supplement their diet with vitamin B12 to avoid health complications. Additionally, a sudden increase in fiber intake can lead to temporary gastrointestinal side effects, such as bloating and excess gas, as the body adjusts to the new diet.

Tips for Optimizing Gut Health on a Vegan Diet

To optimize gut health on a vegan diet, it is important to include a variety of fiber-rich and plant-based foods. Focus on whole foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. Include prebiotic-rich foods like asparagus, onions, and legumes to support the growth of beneficial bacteria. Additionally, consider incorporating vegan sources of probiotics, such as sauerkraut, miso, kimchi, tempeh, and sourdough bread, to promote a healthy gut microbiome. Finally, supplementing with vitamin B12 is essential to avoid deficiencies and maintain overall health.

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