Vegan Diets: Benefits, Drawbacks, And What To Know

A vegan diet is a plant-based lifestyle that prohibits the consumption of all animal products, with many people adopting it for health, environmental, and ethical reasons. While it can be the healthiest diet for some, it may not be suitable for everyone.

The advantages of a vegan diet include:

- Lower risk of heart disease and improved blood sugar levels

- Weight loss

- Improved kidney function

- Lower risk of certain cancers

- Higher intake of fibre

- Lower blood pressure and cholesterol levels

However, there are also disadvantages and potential risks associated with a vegan diet, such as:

- Nutritional deficiencies, including vitamin B12, vitamin D, calcium, iron, and omega-3 fatty acids

- Increased risk of depression due to low omega-3 fatty acid intake

- Risk of developing an eating disorder, such as orthorexia

- Potential for a restrictive and socially isolating diet

- Inadequate protein intake

May lead to weight loss

A vegan diet may help with weight loss or maintaining a healthy weight. This is due to the diet's focus on low-calorie, nutrient-dense foods. Plant-based meals are often naturally lower in calories and saturated fats.

Several studies have shown that vegans tend to have lower body mass indexes (BMIs) than non-vegans. A small study found that people eating a low-fat, high-fibre vegan diet lost more weight than those eating a conventional low-fat diet. Participants following a vegan diet lost an average of 13 lbs (6 kg) over 16 weeks, while those following a Mediterranean diet saw no weight loss.

Vegan eaters also lost more weight in a study than people who included meat or fish in their diets. Vegetarians lost just as much weight as vegans in this study. When comparing a low-fat, whole-food vegan diet to a standard omnivorous diet over 16 weeks, the vegan diet resulted in an average of 13 lbs (6 kg) of weight loss. People eating their regular diets did not experience significant weight loss.

A vegan diet may help promote weight loss without the need to actively focus on cutting calories. More research is needed to understand why a vegan diet may be effective for weight loss.

However, it is important to note that not all vegan diets are created equal. Poorly planned vegan diets may not provide sufficient amounts of certain nutrients and may lead to potential nutritional deficiencies. It is crucial to carefully plan a vegan diet to ensure you get all the necessary nutrients.

Tips for a Successful Vegan Diet

• Choose whole plant foods and fortified foods: Include a variety of fruits, vegetables, legumes, whole grains, nuts, and seeds in your diet.
• Consider supplements: Some nutrients may be lacking in a vegan diet, such as vitamins B12 and D, zinc, and calcium.
• Be mindful of portion sizes: Even though vegan foods tend to be lower in calories, it is still important to watch your portions to ensure a healthy calorie intake.
• Stay active: Combine your vegan diet with regular exercise for optimal weight loss and health benefits.

Healthier for the environment

Veganism is often touted for its positive impact on the environment. Animal agriculture is a significant contributor to greenhouse gas emissions and deforestation, so by not consuming animal products, individuals can reduce their carbon footprint.

The farming of vegan-friendly plants requires fewer resources (land and water) than the production of typical Western foods such as meat, poultry, and dairy. Additionally, cows produce more greenhouse gases (methane) than plants, which leads some to believe that eating vegan helps reduce the risk of global warming. Several research studies have suggested that a vegan diet is better for the planet than other diets, including the popular Mediterranean diet.

Vegan diets can also help reduce the risk of cardiovascular and heart disease. This is because the vegan diet prioritises a wealth of natural, nutrient-dense plant-based foods that promote heart health, such as whole grains, fruits, vegetables, legumes, nuts, and seeds. Research has shown that those who adopt a vegetarian diet have lower blood pressure and a lower probability of coronary heart disease.

Vegan diets can also help improve blood sugar levels. Type 2 diabetes is a global health issue, but some studies show that a vegan diet plays a specific role in improving blood sugar levels. It typically reduces the intake of poor-quality processed foods that are overconsumed in typical Western diets and contributes to type 2 diabetes.

Vegan diets can also provide a range of health benefits. For example, vegans tend to have lower blood sugar levels and higher insulin sensitivity and may have a lower risk of developing type 2 diabetes. Additionally, vegan diets tend to be richer in certain nutrients such as fibre, antioxidants, and beneficial plant compounds, as well as potassium, magnesium, folate, and vitamins A, C, and E.

However, it is important to note that not all vegan diets are created equal. Poorly planned vegan diets may not provide sufficient amounts of vitamin B12, niacin, riboflavin, vitamin D, calcium, iodine, selenium, or zinc. It is crucial to carefully plan a vegan diet to ensure that all necessary nutrients are consumed, and supplements may be needed for certain nutrients.

Potential nutritional deficiencies

A vegan diet can be a healthy choice, but it is important to be aware of some potential nutritional deficiencies and take steps to avoid them. Here are some key points about potential nutritional deficiencies in a vegan diet:

• Vitamin B12: Vitamin B12 is mainly found in animal-based foods, so vegans may need to supplement their diet with vitamin B12 or include vitamin B12-fortified foods. A deficiency in vitamin B12 can lead to pernicious anaemia and has been linked to neurological and haematological problems.
• Calcium: Vegans may need to ensure they get enough calcium, as it is essential for bone formation and other vital functions. Good vegan sources of calcium include dark, leafy greens like kale and broccoli, calcium-fortified foods like plant milk and cereals, and sesame seeds or hummus.
• Iron: Iron is another nutrient that vegans may need to pay attention to. While there are plant sources of iron, such as lentils, chickpeas, beans, and cashew nuts, the form of iron found in plants is not as easily absorbed by the body. Including vitamin C-rich foods with meals can enhance iron absorption.
• Protein: It can be challenging for vegans to meet their protein needs without supplements, as plant proteins are usually missing one or more essential amino acids. However, this can be addressed by eating a variety of plant-based protein sources, such as tofu, beans, and lentils.
• Omega-3 Fatty Acids: A vegan diet may be deficient in two specific omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are important for heart, eye, and brain health. Walnuts, soy, pumpkin, flax, or chia seeds are good plant sources of alpha-linolenic acid, which the body can convert into EPA and DHA. However, a supplement like microalgae oil may be needed to ensure adequate levels.
• Vitamin D: While this is a concern for all diets, as vitamin D mainly comes from sun exposure, vegans may need to be particularly mindful of this nutrient. Fortified nut milks and mushrooms exposed to UV light are good vegan sources of vitamin D, but a supplement may be necessary during winter months.
• Zinc and Iodine: Vegans may also need to monitor their intake of zinc and iodine, as these minerals can be lacking in a plant-based diet. Some plant foods, like nuts, seeds, and whole grains, contain zinc, but its absorption is inhibited by phytates. Iodine is found in seafood and dairy, so vegans can try including seaweed in their diet or taking a supplement.

To avoid potential nutritional deficiencies, it is important for vegans to carefully plan their diet, read nutrition labels, and consider taking supplements for any nutrients that may be lacking. Consulting with a registered dietitian can also help ensure that a vegan diet meets all the body's nutritional needs.

Challenges when dining out

Dining out as a vegan can be challenging, but with some research and preparation, it is possible to find suitable options. Here are some tips to help you navigate this:

• Research in advance: Before going out to eat, take some time to research the restaurant's menu online or give them a call to inquire about their vegan options. This way, you can save yourself time and disappointment when you arrive at the restaurant.
• Choose cuisines with more plant-based dishes: Opt for ethnic cuisines that typically offer more plant-based dishes, such as Middle Eastern, Indian, or Thai food.
• Request customisation: If a restaurant doesn't have any vegan options on the menu, don't be afraid to ask if they can customise a dish to make it vegan-friendly.
• Use apps: Utilise vegan apps like HappyCow or Is it Vegan? These apps can help you find vegan-friendly restaurants and simplify label reading by scanning barcodes directly from your phone camera.
• Bring your own food: If you are attending an event or gathering where vegan options might not be available, consider bringing your own vegan meal, assuming it is allowed.
• Be cautious: When dining out, don't hesitate to ask the server about food preparation and ingredients. It's better to be safe than sorry when it comes to avoiding animal products.

While it may take some extra effort, these strategies can help ensure that you have a pleasant dining experience while adhering to your vegan lifestyle.

Social limitations

A vegan diet can come with a number of social limitations. Here are some key points to consider:

• Social Gatherings and Dining Out: Sticking to a vegan diet can be challenging in social situations, especially when eating out or attending gatherings where food is involved. Not all restaurants offer vegan options, and it can be difficult to find suitable dishes when dining out, especially in non-vegan-friendly areas. This may require extra effort and research to identify vegan-friendly restaurants and menu items. Similarly, at social gatherings, not everyone may understand or accommodate dietary preferences, and these situations can sometimes be uncomfortable.
• Social Norm Conflicts: Vegans may experience social norm conflicts within their social networks, particularly in contexts where family relations are tense or boundaries between in-group and out-group are salient. This can lead to challenges and tensions in relationships.
• Social Exclusion: People's food choices can come under scrutiny from friends, family, coworkers, and acquaintances. While veganism is becoming more normalized, those who don't know how to accommodate a vegan diet may exclude individuals from social gatherings or encourage them to eat non-vegan-friendly foods.
• Social Support: Some vegans may find support and guidance from other vegans in their community helpful in navigating these social challenges. Building a network of like-minded individuals can provide a sense of community and shared understanding.

Overall, while veganism is becoming more widely accepted, there are still social limitations and challenges that individuals following a vegan diet may encounter. These can include difficulties dining out, social norm conflicts, and potential social exclusion. However, by being proactive, doing research, and seeking support from other vegans, these challenges can be navigated.

Frequently asked questions