Vegan Diets: Recommended By Global Health Organizations?

Several international health organizations recommend a vegan diet, citing its potential health benefits and reduced risk of chronic diseases. The Academy of Nutrition and Dietetics, for instance, recognizes vegan diets as healthful, nutritionally adequate, and [providing] health benefits for the prevention and treatment of certain diseases. The British Dietetic Association and the British Nutrition Foundation echo similar sentiments, acknowledging that well-planned vegan diets can be nutritious and support healthy living. Additionally, organizations like Dietitians of Canada and the National Health Service highlight the benefits of a vegan diet in reducing the risk of heart disease, diabetes, and certain cancers. While some organizations express concerns about potential nutrient deficiencies, others emphasize the importance of good planning and understanding of nutritional requirements to ensure a healthy vegan diet.

Academy of Nutrition and Dietetics (US)

The Academy of Nutrition and Dietetics (AND), the world's largest organisation of nutrition professionals, has published a stance on vegan and vegetarian diets. The AND's position is that well-planned vegetarian and vegan diets are healthful, nutritionally adequate, and may even provide health benefits for the prevention and treatment of certain diseases.

The AND's position paper states that these diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes. Vegetarian and vegan diets can help reduce the risk of heart disease, high blood pressure, type 2 diabetes, stroke, obesity, and some types of cancer. They are characterised by a low intake of saturated fat and high intakes of vegetables, fruits, whole grains, legumes, soy products, nuts, and seeds, which are rich in fibre and phytochemicals. These factors contribute to the reduction of chronic disease.

The AND also highlights the environmental benefits of plant-based diets, which are more sustainable and less damaging to the environment than diets rich in animal products. Plant-based diets use fewer natural resources and are often better for the environment.

The AND recommends that vegans ensure they have reliable sources of vitamin B12, such as fortified foods or supplements, as vitamin B12 is mainly found in animal products. Additionally, the AND suggests that vegans may need to pay attention to their intake of iron, zinc, and calcium to ensure adequate absorption and bioavailability.

The AND's position on vegan and vegetarian diets was first adopted in 1987 and has been reaffirmed several times, most recently in 2012. The position is set to remain in effect until December 31, 2021.

Dietitians of Canada

According to Dietitians of Canada, a vegan diet is suitable for individuals at all stages of life, from children to teens to older adults, and even pregnant or nursing mothers. 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, including heart disease, diabetes, and certain types of cancer. Vegans typically have lower blood pressure levels than meat-eaters and vegetarians, and they are less likely to be overweight.

The position of Dietitians of Canada on vegan diets aligns with that of other prominent health organisations, such as the Academy of Nutrition and Dietetics, the American Dietetic Association, and the British Dietetic Association. These organisations concur that appropriately planned vegan diets are healthful, nutritionally complete, and may provide health advantages in the prevention and treatment of specific illnesses. They also emphasise that these diets are appropriate for all life stages, including pregnancy, infancy, and adolescence.

The endorsement of vegan diets by Dietitians of Canada and other respected health organisations challenges the common misconceptions about veganism. It highlights that a plant-based diet can be a healthy and viable option for those who wish to adopt it. However, as Dietitians of Canada mentions, it is essential to ensure that a vegan diet is well-planned to include a reliable source of vitamin B12 and potentially other supplements like vitamin D, selenium, and iodine.

British Nutrition Foundation

The British Nutrition Foundation (BNF) acknowledges that a well-planned vegetarian or vegan diet can provide the nutrients required across all life stages, from childhood to pregnancy. The BNF also recognises that vegetarian dietary patterns may have health benefits when compared to more traditional dietary patterns.

Vegetarian or more plant-based diets are typically higher in fruit and vegetables, whole grains, and dietary fibre, while being lower in saturated fat, sweets, and non-water beverages (such as sugar-sweetened beverages and alcohol). However, it is important to note that a vegetarian or vegan diet is not always the healthier option. Some vegetarian or vegan food options can be high in saturated fat, salt, and sugar. Therefore, it is crucial to plan a vegetarian or vegan diet carefully to ensure it is healthy and provides all the necessary nutrients.

The BNF recommends following the government's Eatwell Guide when creating a vegetarian or vegan diet. This guide outlines how much of each food group should be included in the diet and includes recommendations such as eating at least five portions of fruit and vegetables per day, basing meals on starchy carbohydrates, including dairy or dairy alternatives, choosing a variety of protein sources, and selecting unsaturated oils and spreads.

Additionally, the BNF highlights the importance of including certain nutrients in a vegetarian or vegan diet. For example, vitamin B12 is typically found in animal-sourced foods, so vegans may need to include vitamin B12-fortified foods or take a supplement. Similarly, as calcium is commonly obtained from dairy products, vegans can source calcium from non-dairy foods and drinks, such as calcium-fortified dairy alternatives or green leafy vegetables.

The BNF also addresses the misconception that vegetarians and vegans may not get enough protein. They assure that this is not the case, as consuming a range of plant protein sources, such as pulses, Quorn, nuts, and eggs (for vegetarians), ensures adequate intake of all essential amino acids.

National Health Service (UK)

The UK's National Health Service (NHS) recognises the potential health benefits of a vegan diet. The NHS notes that a vegan diet can provide many health advantages, such as reducing the risk of chronic diseases including heart disease, type 2 diabetes, and certain cancers.

The NHS recommends that vegans eat a varied and balanced diet, including plenty of fruits, vegetables, whole grains, legumes, nuts, and seeds. This provides antioxidants, fibre, healthy fats, and beneficial plant compounds.

The NHS advises that vegans pay particular attention to the following nutrients:

• Vitamin B12: Found in fortified foods such as breakfast cereals and unsweetened soya drinks, as well as yeast extract.
• Vitamin D: Exposure to sunlight, fortified foods, and supplements are good sources.
• Iodine: Found in seaweed and sea vegetables, as well as fortified foods.
• Selenium: Plant sources include Brazil nuts, walnuts, and sunflower seeds.
• Calcium: Green leafy vegetables, fortified plant milk and cereals, sesame seeds, and dried fruit are good sources.
• Iron: Include wholemeal bread, fortified breakfast cereals, dark green leafy vegetables, and dried fruit in your diet.

The NHS also notes that vegans who are pregnant or breastfeeding need to carefully plan their diets to ensure they get enough vitamins and minerals for their child's healthy development. It is recommended that they seek guidance from healthcare providers to ensure a balanced and nutritious diet.

In addition to the health benefits, a shift towards plant-based diets can also have a positive impact on the environment and animal welfare.

British Dietetic Association

The British Dietetic Association (BDA) is the UK's longest-standing organisation of dietitians, representing Great Britain and Northern Ireland. It is the nation's largest organisation of food and nutrition professionals, with almost 10,000 members.

The BDA has stated that a well-planned vegan diet can support healthy living for people of all ages, including during pregnancy and breastfeeding. This statement was the result of a working relationship with the Vegan Society, with whom they have a Memorandum of Understanding. The two organisations aim to promote reliable, evidence-based advice on healthy vegan diets.

The BDA provides fact sheets for dietitians and those studying to become dietitians on plant-based diets, and the Vegan Society has helpful guides to allow the public to learn how to balance their vegan diet. The BDA also provides reliable information to members of the public, health professionals, and service providers about vegan nutrition.

The BDA's support of the Vegan Society is a significant step towards the public understanding how a vegan diet can promote good health and dispelling the myth that vegans are deficient in certain nutrients. The BDA's collaboration with the Vegan Society means that the next generation of dietitians will be more knowledgeable about plant-based diets, and people will be able to consult medical professionals when trying to alter their lifestyles.

Frequently asked questions