Vegan Diet: Feeling The Benefits And Effects

A vegan diet can bring about a wide range of physical and emotional changes, but the timing of these effects is not consistent across individuals. Some people may experience several changes, while others may not experience any at all.

Positive physical changes may include increased energy, improved digestion, better-smelling body odour, clearer skin, shinier hair and stronger nails, reduced PMS symptoms, and improved athletic performance. On the other hand, some people may experience negative physical side effects, such as frequent trips to the bathroom, gas and stomach discomfort, changes in body odour, skin rashes or acne, and trouble sleeping.

Emotionally, the transition to a vegan diet can cause ups and downs, especially when dealing with unsupportive family, partners, or friends. Additionally, it is common to experience strong cravings for animal foods during the transition.

It is important to consult a healthcare professional if any physical or emotional changes are causing discomfort, and to ensure that a vegan diet is providing all the necessary nutrients.

Weight loss

Adopting a vegan diet can be an effective way to lose weight, but it is not a guarantee. A well-planned vegan diet can promote a healthy body weight, regardless of a person's starting point. Studies have shown that a vegan diet can reduce weight by an average of 5.6 pounds in 18 weeks, or a third of a pound per week. Theoretically, this could lead to a loss of 63 pounds in a year, but the amount of weight lost depends on several factors.

Vegan diets tend to be lower in calories, which contributes to weight loss. Many plant-based sources of protein are lower in calories than animal-based sources. However, it is still possible to gain weight on a vegan diet if you opt for vegan junk food or simple carbohydrates instead of complex ones.

To lose weight on a vegan diet, it is important to focus on nutrient-dense, whole foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are rich in fiber, vitamins, and minerals, and can support weight loss and overall health. It is also crucial to practice portion control and be mindful of your calorie intake.

In addition to diet, physical activity is essential for weight loss. Exercise helps to reduce fat storage and boost metabolism. It is recommended to train on an empty stomach, such as before breakfast or at least four hours after a meal.

It is important to note that weight loss is not immediate and can vary from person to person. Consistency and patience are key. It is also advisable to consult a healthcare professional before making any significant dietary changes.

Increased energy

A vegan diet may result in higher energy levels, although the exact connection between veganism and energy is unclear. However, some people have reported experiencing a boost in their energy levels after switching to a plant-based diet. This could be due to the elimination of sugary treats and processed foods, which cause sharp spikes and crashes in blood glucose levels.

A plant-based diet is rich in micronutrients, which naturally boost the body's energy levels. These include vitamins, minerals, healthy fats, and antioxidants. For example, B vitamins, such as vitamin B12, are essential for energy production and can be found in fortified breakfast cereals, nutritional yeast, and some plant-based milk. Iron, which is important for transporting oxygen in the body and maintaining energy levels, can be obtained from dried fruits, beans, lentils, spinach, and nuts.

In addition, a vegan diet can aid in weight loss, which may contribute to increased energy levels. Plant-based protein sources tend to be lower in calories than animal-based sources, making it easier to maintain a calorie deficit. However, it is important to make balanced food choices, as opting for vegan junk food or simple carbohydrates can lead to weight gain.

While a vegan diet has the potential to increase energy levels, it is important to ensure adequate nutrient intake to avoid deficiencies. Vitamin B12 and omega-3 fatty acids, for example, are more abundant in animal products and can be lacking in a vegan diet. Consulting a healthcare provider or nutritionist can help ensure that you are getting enough of these essential nutrients.

Overall, a well-planned vegan diet that includes a variety of nutrient-rich plant-based foods has the potential to increase energy levels and make you feel more energized throughout the day.

Improved skin and gut health

A vegan diet can improve skin and gut health, but it is important to ensure a well-balanced and conscientiously planned diet to acquire the necessary amounts of proteins, vitamins, and minerals.

Skin Health

A vegan diet can reduce the risk of certain inflammatory skin diseases, such as acne, psoriasis, hidradenitis suppurativa, and atopic dermatitis.

Acne

Acne is an inflammatory skin disorder involving excess sebum production induced by androgenic hormones and insulin-like growth factor 1 (IGF-1) in hair follicles. Dairy products, particularly cow's milk, have been correlated with acne due to the positive association between increased milk consumption and IGF-1 concentrations. A vegan diet, devoid of animal-based products, may promote anti-acnegenic effects.

Psoriasis

Psoriasis is a chronic inflammatory skin disease often comorbid with metabolic syndrome. A plant-based diet may have beneficial effects on psoriasis as it limits the intake of saturated and trans fatty acids, improving skin health and preventing comorbidities.

Hidradenitis Suppurativa

Hidradenitis suppurativa is a chronic inflammatory disorder characterised by deep-seated nodules, abscesses, and scars. A vegan diet, by avoiding dairy and foods with a high glycaemic index, may provide relief from the progression of hidradenitis suppurativa lesions and possibly prevent new lesions.

Atopic Dermatitis

Atopic dermatitis is a chronic inflammatory disorder commonly associated with food allergy, allergic rhinitis, and asthma. A diet rich in fruits and vegetables may have a beneficial effect on atopic dermatitis due to the high amounts of flavonoids present in these food groups.

Gut Health

A vegan diet can support gut health by providing the necessary amounts of proteins, vitamins, and minerals.

Protein

Protein deficiency leads to kwashiorkor, a rare condition in developed countries. A vegan diet can easily support the recommended daily protein intake as protein is found in legumes, nuts, seeds, and whole grains.

Vitamin B2 (Riboflavin)

Riboflavin deficiency can lead to angular cheilitis and glossitis. A well-balanced vegan diet can provide ample vitamin B2, with plant-based sources including asparagus, bananas, beans, broccoli, and kale.

Vitamin A

Vitamin A deficiency can lead to abnormal epithelial keratinisation, manifesting as phrynoderma, generalised xerosis, and hair casts. A well-balanced vegan diet contains ample vitamin A, with plant-based sources including leafy green vegetables, orange and yellow vegetables, and tomatoes.

Gut Microbiome

A plant-based diet may positively impact the gut microbiome, which has a bidirectional interaction with the skin. A diverse and healthy gut microbiome can contribute to skin health and reduce skin inflammation.

A well-balanced and conscientiously planned vegan diet can provide the necessary amounts of proteins, vitamins, and minerals to support skin and gut health, potentially reducing the risk of certain inflammatory skin diseases.

Lower risk of diabetes and heart disease

A vegan diet can be beneficial to one’s health and is associated with a lower risk of diabetes and heart disease. A vegan diet is often rich in plant-based meals and can be a valuable source of vitamins, minerals, phytochemicals, and antioxidants. These components promote cell survival and immune function, allowing the body's defensive mechanisms to work effectively.

A vegan diet can be associated with a lower risk of coronary artery disease, obesity, arterial hypertension, type 2 diabetes, and some or perhaps all malignancies. Vegan diets are thought to improve health and reduce the risk of cardiovascular diseases (CVD), including coronary artery disease, arrhythmias, and heart failure.

Vegan diets are also beneficial in terms of fiber, beta-carotene, vitamin C and K, folic acid, magnesium, and potassium consumption, making them high-quality diets. Such diets are often rich in omega-6 fatty acids as well.

However, vegans have much smaller amounts of nutrients such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), selenium, zinc, iodine, and vitamin B12, compared to non-vegans, which may lead to detrimental cardiovascular effects.

Vegan diets are also associated with lower intakes of protein, vitamins, or minerals, and thus should also be evaluated in terms of harmful effects. A vegan diet may be associated with a higher level of essential amino acids, such as homocysteine, which has been identified as a risk factor for atherosclerotic vascular disease and hypercoagulability.

Vegan diets are also associated with a lower risk of hypertension, diabetes, and obesity.

Nutritional deficiencies

• Vitamin B12: Vitamin B12 is found primarily in animal products, so vegans may need to supplement their diet with B12-fortified foods or supplements. Deficiency can cause neurological and haematological problems and has been linked to an increased risk of certain cancers, depression, and anxiety.
• Omega-3 Fatty Acids: Omega-3 fatty acids are important for controlling blood pressure and reducing the risk of plaque build-up in the arteries. Vegans can obtain omega-3s from flax seeds and walnuts, but their intake may still be lower than that of meat-eaters.
• Protein: Protein is essential for growth and development, and vegans may need to make a conscious effort to include enough protein-rich plant foods in their diet, such as beans, nuts, seeds, and soy products.
• Vitamin D: Vitamin D helps the body absorb calcium and is important for bone health. Vegans can obtain vitamin D through sun exposure and fortified foods, but they may still be at risk of deficiency, especially if they live far from the equator.
• Calcium: Calcium is important for bone health, and vegans may not get enough due to the absence of dairy products and the reduced bioavailability of calcium in plant-based diets.
• Iron: Iron is necessary for making haemoglobin, an essential protein in red blood cells. Vegans can obtain iron from dried fruits, fortified foods, kidney beans, lentils, nuts, spinach, and white beans, but their absorption may be hindered by the presence of phytic acid in whole grains, legumes, and nuts.
• Zinc: Zinc is found in meat, dairy, and eggs, and while some plant foods like nuts, seeds, and whole grains contain zinc, their bioavailability is reduced due to the presence of phytate. Inadequate zinc intake has been linked to mental health issues, dermatitis, diarrhoea, and alopecia, which are more prevalent among vegans.

It is important to note that these deficiencies can be avoided with proper planning and supplementation. A well-planned vegan diet that includes a variety of nutrient-dense plant foods, fortified foods, and supplements can provide all the necessary nutrients to maintain health.

Frequently asked questions