Vegan Diets: Are They Healthy? Experts Weigh In

The health benefits of a vegan diet are a hotly debated topic. While some people adopt veganism for ethical reasons, others believe that a plant-based diet can improve their health and reduce the risk of certain diseases. Research suggests that a well-planned vegan diet can provide all the nutrients required to maintain good health. However, there are also potential risks associated with vegan diets, including deficiencies in protein, calcium, omega-3 fatty acids, zinc, vitamin B12, and vitamin D.

The British National Health Service (NHS) states that with good planning and an understanding of what constitutes a healthy, balanced vegan diet, individuals can obtain all the necessary nutrients. Similarly, the Academy of Nutrition and Dietetics (AND) asserts that appropriately planned vegan diets are healthful, nutritionally adequate, and may offer health benefits for the prevention and treatment of specific diseases.

On the other hand, critics argue that vegan diets can be restrictive and challenging to plan, potentially leading to nutrient deficiencies. According to Kimberly Gudzune, a specialist in internal and obesity medicine, a vegan diet can be very different from the typical Western diet, and individuals may struggle to make the transition. She emphasizes the importance of ensuring adequate intake of calcium, vitamin D, protein, and vitamin B12 for vegans.

In conclusion, while a vegan diet has the potential to be healthy, it requires careful planning to ensure that all essential nutrients are obtained. Consulting with a registered dietitian or a physician can be beneficial for individuals considering a vegan diet, especially if they have pre-existing health conditions.

The health benefits of a vegan diet

A vegan diet can bring a range of health benefits, from supporting weight loss to reducing the risk of chronic diseases.

Weight Loss

People following a vegan diet tend to have a lower body mass index (BMI) than those on other diets. This is because many animal products are high in fat and calories, so replacing them with low-calorie plant-based foods can help with weight management.

Heart Health

Research has linked vegan diets with improved heart health. A large-scale 2019 study found that a higher intake of plant-based foods and a lower intake of animal foods reduced the risk of heart disease and death in adults. Plant-based diets are also high in fibre, which is linked to better heart health.

Lower Risk of Type 2 Diabetes

Following a plant-based diet can reduce the risk of type 2 diabetes. A large 2019 review linked this effect with eating healthy plant-based foods, including fruits, vegetables, whole grains, nuts, and legumes.

Cancer Protection

Vegan diets may also offer some protection against certain types of cancer. A 2017 study found that vegans may benefit from a 15% lower risk of developing cancer. This is likely due to the higher intake of legumes, fruits, and vegetables, which are rich in fibre, vitamins, and phytochemicals.

Improved Kidney Function

A vegan diet may also provide benefits for those with type 2 diabetes and declining kidney function. Research suggests that vegans tend to have lower blood sugar levels and higher insulin sensitivity, which can help manage diabetes and reduce the risk of complications.

Arthritis Relief

Some studies have reported positive effects of a vegan diet on people with arthritis. The higher antioxidant, probiotic, and fibre content of plant-based diets, as well as the absence of certain trigger foods, could be responsible for these benefits.

Nutrient-Rich

Vegan diets are typically rich in nutrients and low in saturated fats. They tend to provide more fibre, antioxidants, and beneficial plant compounds, as well as being richer in potassium, magnesium, folate, and vitamins A, C, and E.

However, it is important to note that a vegan diet may require careful planning to ensure adequate intake of certain nutrients, such as iron, calcium, and vitamin B12, which are typically obtained from an omnivorous diet.

The risks of an unbalanced vegan diet

A vegan diet, based on plants, can be a very nutritious and healthy choice. However, it is important to be aware of the risks of an unbalanced vegan diet to ensure you are getting all the nutrients you need.

Protein, Vitamin B12, and Calcium Deficiency

One of the main risks of an unbalanced vegan diet is a deficiency in essential nutrients, namely protein, vitamin B12, and calcium. Vegans need to ensure they are consuming adequate amounts of plant-based proteins, such as legumes, seeds, and nuts, as well as vitamin B12-fortified foods or supplements. Calcium can be obtained from green leafy vegetables, fortified plant-based milk, and sesame seeds.

Vitamin D, Iodine, Selenium, and Iron

In addition to the above, vegans may also be at risk of not getting enough vitamin D, iodine, selenium, and iron. Vitamin D can be obtained through exposure to sunlight, as well as fortified foods, and supplements. Iodine and selenium are important minerals that can be found in some plant-based foods but may require supplementation. Iron is also essential, and while a vegan diet can provide enough iron, it is important to note that the body absorbs iron from plant sources less effectively than from meat.

Omega-3 Fatty Acids

Omega-3 fatty acids are important for maintaining a healthy heart and reducing the risk of heart disease. While vegans can obtain omega-3s from plant sources like walnuts, flaxseeds, and vegetable oils, evidence suggests that these sources may not have the same benefits as those found in oily fish.

Potential Increased Risk of Stroke

A recent study suggested that vegetarians and vegans may have a slightly increased risk of stroke, specifically hemorrhagic stroke, compared to meat-eaters. However, the overall risk was small, and the findings may have been influenced by other factors, such as genetic background. More research is needed to confirm these results.

Challenges of a Restrictive Diet

Adopting a vegan diet can be a significant change, especially for those used to consuming a lot of processed and fatty foods. It is important to ensure a variety of nutritious foods are included in the diet, such as fruits, vegetables, whole grains, and plant-based protein sources. Relying solely on quick carbohydrates and processed vegan foods can lead to an unbalanced diet and potential nutrient deficiencies.

In conclusion, while a vegan diet can be very healthy, it is important to be mindful of potential nutrient deficiencies and ensure a balanced and varied diet. Consulting with a healthcare professional or registered dietitian can help ensure you are meeting all your nutritional needs.

How to get the right nutrients from a vegan diet

A vegan diet can be very nutritious, but it can also be hard to get enough of certain nutrients that are found in animal products. Here are some tips on how to get the right nutrients from a vegan diet:

Iron

Iron is essential for the production of red blood cells, which help carry oxygen throughout your body. Good vegan sources of iron include beans, broccoli, raisins, wheat, tofu, and iron-fortified cereals. However, keep in mind that iron from plant-based sources is harder for the body to absorb. To enhance iron absorption, eat foods rich in vitamin C, such as oranges and broccoli, alongside plant-based iron sources.

Protein

Protein is an important component for almost every part of your body, including the skin, bones, muscles, and organs. While animal products are a complete source of protein, vegans can still obtain all the essential amino acids by eating a variety of plant-based sources. Legumes (beans, lentils, and peas), seeds, nuts, grains, and legumes are good sources of protein for vegans. Additionally, non-animal products like tofu, soy milk, and vegan meat alternatives can also provide protein.

Calcium

Calcium is necessary for building strong bones and preventing osteoporosis. While dairy products are a common source of calcium, vegans can obtain it from soybeans, dark leafy greens like broccoli, bok choy, and kale, as well as fortified soy milk and juices. Calcium supplements are also available. However, be mindful that consuming too much calcium can reduce the absorption of non-heme iron, so balance your intake of calcium-rich foods.

Vitamin D

Vitamin D plays a crucial role in bone health and helps the body absorb calcium. While sunlight is a natural source of vitamin D, vegans can also obtain it from fortified foods such as soy milk, rice milk, orange juice, and some cereals. Vitamin D supplements are also an option, especially during the autumn and winter months when sun exposure is limited.

Vitamin B12

Vitamin B12 is important for producing red blood cells and preventing anemia. It is primarily found in animal products like fish, shellfish, meat, and dairy. Vegans can obtain vitamin B12 from fortified foods such as soy milk, cereals, and nutritional yeast. Vitamin B12 supplements may also be necessary to ensure adequate intake.

Omega-3 Fatty Acids

Omega-3 fatty acids are important for maintaining a healthy heart and brain function. While the most bioavailable form of omega-3 is found in fish, vegans can obtain omega-3 fatty acids from plant sources such as algal oil, flaxseed oil, walnuts, flaxseeds, hemp seeds, and chia seeds. However, keep in mind that the body may absorb plant-based sources of omega-3 less efficiently than those from animal sources.

Iodine

Iodine is essential for the functioning of the thyroid gland, but it cannot be produced by the body. Vegans can obtain iodine by adding seaweed to their diet, as nori seaweed has the highest iodine content among all food sources.

Choline

Choline is crucial for cognition and memory. While eggs, red meat, fish, and whole grains are common sources of choline, vegans can obtain it from certain cruciferous vegetables like cauliflower, broccoli, and Brussels sprouts. However, be mindful of consuming highly processed forms of soy, which are often found in faux meats, and opt for unprocessed or minimally processed forms instead.

Zinc

Zinc is vital for the immune system. Vegans can obtain zinc from beans, nuts, and soy products. However, be mindful that consuming too much zinc can interfere with the absorption of copper, leading to anemia and bone weakening.

The best types of vegan diets

While there is no one-size-fits-all vegan diet, there are several types of vegan diets that are commonly followed. Here are some of the best types of vegan diets:

• Raw Vegan Diet: Raw vegans eat only raw plant foods, including fruits, vegetables, nuts, seeds, sprouted and soaked grains, cold-pressed oils, and fermented foods. The theory behind this diet is that cooking reduces the nutritional value of food. While this diet may provide more vitamins, minerals, and fibre, it is very restrictive and could lead to deficiencies in protein, vitamins D and B12, calcium, iron, and iodine. It is generally considered safe for the short term but may pose risks in the long term.
• Vegan Keto Diet: The keto diet is typically high in animal foods, but it can be adapted for vegans. This diet focuses on high-fat vegan foods like avocados, nuts, seeds, and coconut and olive oils, while restricting grains, starchy vegetables, beans, legumes, and high-sugar fruits. Like the raw vegan diet, it is very restrictive and may lead to nutrient deficiencies, making it safer for the short term.
• High-Protein Vegan Diet: Protein is often lacking in a vegan diet, and this type of diet addresses that by focusing on higher-protein plant foods, such as tofu, tempeh, seitan, beans, legumes, and vegan protein supplements. It is a popular choice among vegan athletes and bodybuilders and is generally safe as long as it includes enough variety to provide all necessary nutrients.
• Mediterranean Vegan Diet: This is the vegan version of the Mediterranean diet, which is rich in fruits, vegetables, grains, beans, nuts, seeds, and unsaturated oils. It does not include fish, dairy, or eggs. This diet is considered safe for most people, as long as it includes enough variety to provide sufficient protein, vitamins, and minerals.
• Low-Carb Vegan Diet: While plant foods tend to be higher in carbohydrates, it is possible to follow a low-carb vegan diet by focusing on non-starchy vegetables (like bell peppers, broccoli, zucchini, and leafy greens), high-fat fruits (avocados and olives), low-sugar fruits (like blueberries, raspberries, and blackberries), and oils (olive, avocado, and coconut). This diet is generally healthy, but it is important to ensure adequate nutrient intake by including a variety of low-carb plant foods.

In addition to these specific types of vegan diets, it is worth noting that a well-planned and balanced vegan diet can provide all the necessary nutrients for people at all stages of life, including pregnancy, infancy, childhood, and older adulthood. However, it is important to be mindful of potential deficiencies and include a variety of foods such as fruits, vegetables, whole grains, beans, nuts, seeds, and fortified plant-based dairy alternatives.

The health organisations that endorse a vegan diet

Several health organisations endorse a vegan diet, recognising that it can meet all nutritional needs and reduce the risk of chronic diseases and premature death. Here is a list of some of these organisations and their stance on vegan diets:

• Food and Agriculture Organisation & World Health Organisation: They recommend that households should choose predominantly plant-based diets that include a range of vegetables, fruits, pulses, legumes, and minimally processed staple foods. They assert that such diets consistently prevent or delay a significant proportion of non-communicable chronic diseases.
• British National Health Service (NHS): The NHS states that with good planning and an understanding of what constitutes a healthy, balanced vegan diet, individuals can obtain all the necessary nutrients.
• British Dietetic Association: According to the British Dietetic Association, diets centred on a diverse range of plant foods are affordable, tasty, and nutritious. They emphasise that plant-based diets rich in beans, nuts, seeds, fruits, vegetables, whole grains, and minimally processed foods can provide all the essential nutrients for maintaining good health.
• British Nutrition Foundation: The British Nutrition Foundation acknowledges that a well-planned vegetarian or vegan diet can provide the necessary nutrients. They also highlight the potential health benefits of vegetarian or plant-based diets, which are typically higher in fruits, vegetables, whole grains, and dietary fibre while being lower in saturated fat, sweets, and non-water beverages.
• Academy of Nutrition and Dietetics: This organisation takes the position that appropriately planned vegetarian and vegan diets are healthful, nutritionally adequate, and may offer health benefits for the prevention and treatment of specific diseases. They state that these diets are suitable for all life stages, including pregnancy, lactation, infancy, childhood, and older adulthood. Additionally, they highlight that vegetarians and vegans are at a reduced risk of certain health conditions, such as ischemic heart disease, type 2 diabetes, hypertension, certain types of cancer, and obesity.
• American Dietetic Association: The American Dietetic Association affirms that appropriately planned vegetarian and vegan diets are healthful, nutritionally adequate, and may provide health benefits in preventing and treating certain diseases. They also mention that vegetarians tend to have lower low-density lipoprotein cholesterol levels, lower blood pressure, and lower rates of hypertension and type 2 diabetes than non-vegetarians.
• Johns Hopkins Center for a Livable Future: This centre underscores the link between excessive meat consumption and adverse health outcomes. They state that diets high in vegetables, fruits, whole grains, and beans can help prevent diseases like heart disease, stroke, type 2 diabetes, obesity, and certain cancers, promoting overall health.
• Dietitians of Canada: Dietitians of Canada assert that anyone can follow a vegan diet, including children, teens, older adults, pregnant, and nursing mothers. They highlight that a well-planned vegan diet is high in fibre, vitamins, and antioxidants, while being low in saturated fat and cholesterol. This combination helps protect against chronic diseases. Additionally, they mention that vegans have lower rates of heart disease, diabetes, and certain types of cancer than non-vegans, along with lower blood pressure levels.
• The Dietitians Association of Australia: This association acknowledges that with proper planning, those following a vegan diet can meet their nutrient requirements but highlights the need for extra considerations to ensure adequate nutrition.
• The National Health and Medical Research Council of Australia: They confirm that appropriately planned vegetarian and vegan diets are healthy and nutritionally adequate for individuals during all stages of the lifecycle. They emphasise that those adhering to a strict vegan diet can meet their nutrient requirements by ensuring sufficient energy intake and consuming a variety of plant foods throughout the day. Additionally, they mention the importance of choosing foods that ensure adequate intake of iron, zinc, and optimised absorption of iron, zinc, and calcium.

Frequently asked questions