Vegan Diet: Resources For Sustaining A Healthy Lifestyle

A vegan diet is based on plants, including vegetables, grains, nuts, and fruits, and foods made from plants. Vegans do not eat any animal products, including meat, eggs, and dairy. A well-planned vegan diet can be nutritious and provide various health benefits, such as improved blood sugar control, heart health, and weight loss. However, it may also increase the risk of certain nutrient deficiencies, such as vitamin B12, vitamin D, calcium, iron, and zinc. To sustain a healthy vegan diet, it is important to include a variety of nutrient-rich plant-based foods and consider taking supplements for certain nutrients that may be lacking.

The positive environmental impact of veganism

Veganism is a way of living that attempts to exclude all forms of animal exploitation and cruelty, whether for food, clothing, or any other purpose. A vegan diet is based on plants, including vegetables, grains, nuts, and fruits, and foods made from plants. Vegans do not consume animal products, including meat, eggs, and dairy.

Veganism has a significantly positive impact on the environment. Research shows that meat and dairy products are fuelling the climate crisis, whereas plant-based diets help protect the planet. A shift to plant-based diets can substantially reduce carbon footprints and mitigate climate change. According to the United Nations' Intergovernmental Panel on Climate Change, moving from meat and animal products to plant-based diets rich in pulses, nuts, fruits, and vegetables could lead to a substantial reduction in greenhouse gas emissions.

Reducing Greenhouse Gas Emissions

A global transition to a plant-based diet could reduce greenhouse gas emissions caused by food production by as much as 70% by 2050. Animal products, particularly meat and dairy, generally require more resources and produce higher emissions than plant-based alternatives. Cattle, for example, produce methane as part of their digestive process, which is released into the atmosphere when they burp. Methane is a potent greenhouse gas, with 25 times the warming potential of carbon dioxide over a 100-year period.

Lowering Cardiometabolic Risks

Vegan diets are also beneficial for human health. Research has shown that a plant-based diet can lower the risk of certain diseases, including type 2 diabetes, heart disease, and certain cancers. A vegan diet can also aid in weight management.

Conserving Water

In addition to reducing emissions, vegan diets also conserve water resources. The production of animal-based foods requires significantly more water than plant-based alternatives. A vegan diet uses 54% less water than a standard omnivorous diet.

Protecting Biodiversity

Vegan diets also have a lower impact on biodiversity, with 66% less impact compared to diets containing meat and dairy. By reducing the demand for animal products, veganism helps protect habitats and ecosystems, allowing species to thrive without the threat of human-induced destruction.

The health benefits of a vegan diet

A vegan diet, when well-planned and balanced, can offer an array of health benefits. Research suggests that a vegan diet can help manage certain health conditions and lower the risk of various diseases. Here are some of the key health benefits associated with a vegan diet:

Improved Heart Health

Vegan diets have been linked to a reduced risk of heart disease. Studies indicate that a plant-based diet can help lower LDL ("bad") cholesterol and improve blood pressure, which are important factors in maintaining a healthy heart. Observational studies suggest that vegans may have up to a 75% lower risk of developing high blood pressure and a 42% lower risk of dying from heart disease.

Weight Management

Adopting a vegan diet may also aid in weight management. Vegans tend to have a lower body mass index (BMI) than non-vegans, and several studies have found that vegan diets are more effective for weight loss compared to other diets, even when participants are allowed to eat until they feel full. This may be due to the higher fibre intake associated with plant-based diets, which can increase satiety and reduce overall calorie consumption.

Improved Blood Sugar Control and Lower Risk of Type 2 Diabetes

Vegan diets have been shown to lower blood sugar levels and improve insulin sensitivity. Several studies indicate that vegans have a significantly lower risk of developing type 2 diabetes, with a reported risk reduction of up to 78% compared to non-vegans. Additionally, vegan diets have been found to lower blood sugar levels in people with diabetes more effectively than diets recommended by leading health organizations.

Reduced Risk of Certain Cancers

Following a vegan diet may also provide some protection against cancer. Observational studies suggest that vegans may have a 15% lower risk of developing or dying from cancer. However, more research, specifically randomized controlled studies, is needed to confirm this potential benefit.

Improved Arthritis Symptoms

Vegan diets have been found to be particularly effective in reducing symptoms of arthritis, such as pain, joint swelling, and morning stiffness.

Lower Risk of Cardiometabolic Risks

Shifting from animal-based to plant-based diets can help lower cardiometabolic risks. A study by researchers from the Centers for Disease Control and Prevention and Emory University found that current federal agricultural subsidies focus on financing the production of food commodities that are often converted into high-fat meat and dairy products, which increase cardiometabolic risks in American adults.

Other Potential Benefits

In addition to the above, a vegan diet has been linked to improved kidney function, especially in people with diabetes who substitute meat for plant protein. Some observational studies also suggest that aspects of the vegan diet may help reduce the risk of developing Alzheimer's disease. However, more research is needed to confirm these potential benefits.

While a vegan diet offers these potential health benefits, it is important to note that a poorly planned vegan diet can lead to nutrient deficiencies. It is crucial to ensure a balanced intake of nutrients, including protein, calcium, omega-3 fatty acids, zinc, vitamin B12, and vitamin D. Fortified foods and supplements can help address these potential deficiencies.

The risks of an unbalanced vegan diet

A vegan diet can be very nutritious, but it can also be restrictive and may lead to nutrient deficiencies if not properly balanced. Here are some of the risks associated with an unbalanced vegan diet:

Nutrient Deficiencies

Vitamin B12, which is essential for maintaining healthy blood and a healthy nervous system, is primarily found in animal products. Vegans may not get enough vitamin B12, which can lead to neurologic and haematologic problems, as well as an increased risk of certain cancers. Vitamin B12 deficiency can also cause anemia.

Vegans may also be at risk of not getting enough calcium, vitamin D, omega-3 fatty acids, zinc, and iron. Calcium is important for maintaining healthy bones and teeth, while omega-3 fatty acids help maintain a healthy heart and reduce the risk of heart disease. Iron is essential for the production of red blood cells, and zinc deficiency has been linked to mental health issues such as depression.

Restricted Food Choices

An unbalanced vegan diet may also lead to a limited variety of food choices. Vegans may rely heavily on quick carbohydrates and processed foods, such as bagels and macaroni and cheese, which are not nutritionally balanced. It is important for vegans to include a variety of fruits, vegetables, whole grains, beans, nuts, seeds, and fortified plant-based dairy alternatives in their diet.

Higher Risk of Certain Health Issues

In addition to nutrient deficiencies, an unbalanced vegan diet may increase the risk of certain health issues. For example, research has shown that vegans have a greater prevalence of mental health problems and a higher risk of fractures due to low bone mineral density. Vegans may also be at risk of small-for-gestational-age infants and low birth weight if they do not get enough essential nutrients during pregnancy.

Long-Term Health Risks

Long-term vegan diets that are not properly balanced may pose serious health risks. For example, the vegan keto diet, which is very low in carbohydrates and high in fat, may be safe in the short term but could lead to nutrient deficiencies and serious health issues over time. Similarly, raw vegan diets, which consist mainly of uncooked fruits, vegetables, and nuts, may be beneficial in the short term but could result in deficiencies of important nutrients like protein, vitamins D and B12, calcium, iron, and iodine if followed for extended periods.

Challenges in Planning Meals

Adopting a vegan diet can be a sudden and significant change for those who are used to eating processed and fatty foods. Vegans may struggle with planning meals and selecting foods that meet their nutritional needs. It is important to educate oneself on the nutritional requirements of a vegan diet and to include a variety of foods to ensure a balanced intake of essential vitamins and minerals.

The challenges of dining out as a vegan

A vegan diet is based on plants, including vegetables, grains, nuts, fruits, and foods made from plants. Vegans do not consume any animal products, such as meat, dairy, eggs, and honey. Research shows that a vegan diet can have a positive impact on the environment and one's health.

However, there are some challenges associated with a vegan diet, especially when dining out with friends, relatives, or colleagues. Here are some of the challenges that vegans may face when eating out:

Limited Dining Options

When dining out with a group, vegans often have no say in choosing the restaurant. This can be challenging because not all restaurants offer vegan options, and they may be forced to choose from a limited number of vegan dishes or settle for a boring garden salad while others enjoy a wider variety of dishes. While the availability of vegan options is increasing, it can still be frustrating for vegans to feel restricted in their dining choices.

Social Challenges

Veganism can lead to uncomfortable conversations and social situations. Non-vegans may probe and ask questions about veganism, and vegans may feel pressured to explain their dietary choices, ethics, and lifestyle. This can be draining and awkward for vegans, especially if they are introverted or shy. Additionally, some vegans may feel self-conscious about their food choices when dining with non-vegans, worrying about being judged or having to justify their dietary restrictions.

Travel and Transportation

Finding vegan food options while travelling can be tricky. Airports, train stations, and certain countries may have limited vegan options, requiring extra research and preparation. Vegans often need to bring their own meals and snacks when travelling to ensure they have suitable food options. This can be inconvenient and add extra planning to their travels.

Higher Costs

Some people believe that a vegan diet is more expensive. While this is not always the case, the perception can influence the dining options chosen by a group. Friends may be less likely to choose a vegan restaurant if they believe it will be more costly, even if the vegan in the group offers to pay for themselves.

Lack of Understanding

Non-vegans may hold prejudices and misconceptions about veganism, leading to uninformed comments and criticism. They may question how vegans get enough protein or make assumptions about the affordability and environmental impact of a vegan lifestyle. These comments can be hurtful and frustrating for vegans, especially if they are constantly having to defend their dietary choices.

Overall, while a vegan diet can be rewarding and beneficial, there are challenges associated with dining out and socialising that require preparation, flexibility, and a willingness to advocate for one's dietary needs and beliefs.

Vegan-friendly food alternatives

A vegan diet is based on plants, including vegetables, grains, nuts, fruits, and foods made from plants. Vegans do not eat animal products, including meat, eggs, and dairy.

Calcium-rich alternatives

• Fortified plant milk and orange juice
• Tofu processed with calcium
• Soy yoghurt
• Green, leafy vegetables such as broccoli, cabbage, kale, mustard greens, turnip greens, watercress, and bok choy (although spinach is not recommended as the body cannot digest all the calcium)
• Sesame seeds and tahini
• Bread (in the UK, calcium is added to flour by law)
• Dried fruit, such as raisins, prunes, figs, and dried apricots

Vitamin D alternatives

• Fortified fats, spreads, breakfast cereals, and unsweetened soya drinks
• Sunlight (particularly from late March/early April to the end of September)
• Vitamin D supplements (everyone should consider taking a supplement during autumn and winter)

Vitamin B12 alternatives

• Breakfast cereals fortified with B12
• Unsweetened soya drinks fortified with vitamin B12
• Yeast extract (e.g. Marmite) and nutritional yeast flakes fortified with vitamin B12

Iron alternatives

• Wholemeal bread and flour
• Breakfast cereals fortified with iron
• Dark green, leafy vegetables, such as watercress, broccoli, and spring greens
• Dried fruits, such as apricots, prunes, and figs
• Soybeans
• Fortified breads and cereals
• Beans, rice, and pasta

Omega-3 fatty acids alternatives

• Walnuts
• Flaxseeds
• Hemp seeds
• Chia seeds
• Edamame (soybeans)
• Seaweed
• Algae

Frequently asked questions