Veganism: A Privilege, Not A Universal Solution

Veganism has been increasing in popularity, especially among young people. While a vegan diet has been linked to a reduced risk of cardiometabolic diseases, it may not be realistic for everyone. A vegan diet can be restrictive and inconvenient, and it may be difficult for some people to get the same nutrients as non-vegans. Additionally, a vegan diet may not be suitable for everyone due to dietary restrictions or pre-existing health conditions. For example, vegans are often deficient in vitamin B12, which can lead to health problems. Furthermore, there is no evidence that vegan diets are any healthier than other diets, and they may even increase the risk of stroke. Finally, a vegan diet can be expensive and time-consuming, making it inaccessible to certain demographics.

Vegan diets are time-consuming and expensive

Veganism is an expensive and time-consuming commitment that many people cannot realistically maintain.

The time and effort required to adopt a vegan lifestyle are often overlooked. Meal preparation takes a significant amount of time and effort, and the cost of vegan food options is typically higher, which can cause grocery bills to skyrocket. For example, a single portion of Amy's vegan macaroni and soy cheese costs $4.69, while the same product made with real cheese costs $3.69. Similarly, a 16oz container of coconut milk yogurt costs $5.49, whereas a 16oz container of Chobani yogurt costs $3.99.

These additional costs can add up quickly, making veganism unaffordable for many, especially those on a tight budget, such as college students or low-income individuals. The high cost of vegan food options is a significant barrier for those who want to adopt a vegan lifestyle but cannot afford the financial burden.

In addition to the financial burden, the time commitment required to prepare vegan meals can be challenging for those with busy schedules or multiple jobs. It is important to consider the practicality of maintaining a vegan diet in day-to-day life.

While some may argue that cooking vegan meals is not more time-consuming than cooking non-vegan meals, the reality is that preparing vegan meals often involves more preparation and planning. This is especially true for those who are new to veganism and are still learning about vegan-friendly ingredients and recipes.

Furthermore, the availability of vegan options in restaurants or while travelling can be limited, making it challenging to maintain a vegan diet outside of one's own kitchen.

The time and financial commitments required to maintain a vegan diet are often underestimated, and these factors play a significant role in why veganism is not a realistic option for everyone.

Vegans are deficient in many important nutrients

Vegan diets can be deficient in many important nutrients, which can lead to adverse health outcomes. Here are some of the key nutrients that vegans may be deficient in:

• Vitamin B12: Vitamin B12 is essential for maintaining red blood cells, nerves, and brain function. It is almost exclusively found in animal-sourced foods, and vegans who do not take supplements are at a higher risk of vitamin B12 deficiency, which can lead to impaired brain function, neurological and psychiatric disorders, and anemia.
• Vitamin D3: Vitamin D is essential for bone health and muscle function. Vegans may be at a higher risk of vitamin D deficiency, especially during winter or if they live far from the equator, as the main dietary sources of vitamin D3 are not plant-based.
• Creatine: Creatine is important for brain and muscle function. It is found in animal foods and is naturally present in higher amounts in meat-eaters compared to vegetarians and vegans, who can only obtain it through supplements.
• Carnosine: Carnosine is important for muscle function and is only found in animal-derived foods. While it is not essential as the body can form it from other amino acids, vegans may have lower levels of carnosine.
• Docosahexaenoic acid (DHA): DHA is an essential omega-3 fatty acid important for brain development and function. It is mainly found in fatty fish and fish oil, and vegans may have lower levels of DHA, which can adversely affect mental health and brain function.
• Iron: Vegans may be more prone to anemia due to lower absorption of non-heme iron from plant foods. Heme iron, found only in meat, is more easily absorbed and improves the absorption of non-heme iron.
• Zinc: Vegans may have lower zinc levels as zinc is found mainly in animal-sourced foods, and absorption from plant-based sources is hindered by the presence of phytate. Low zinc levels can be associated with mental health issues, dermatitis, diarrhea, and alopecia.
• Calcium: Vegans may be at risk of calcium deficiency, which can increase the risk of osteoporosis and bone fractures. This is due to lower dietary intake and reduced absorption from plant-based sources.
• Iodine: Iodine is essential for the production of thyroid hormones. Vegans may have lower iodine intake as it is mainly found in animal-based foods, and a deficiency can lead to hypothyroidism.

While vegan diets can offer health benefits, it is important to be aware of these potential nutrient deficiencies and take appropriate measures, such as consuming fortified foods or taking supplements, to ensure adequate nutrient intake.

Veganism can be a precursor to disordered eating

Orthorexia nervosa, a form of disordered eating characterised by a pervasive obsession with eating "clean" and "pure" foods, has shown the strongest link with veganism due to similar overlapping food selection strategies. Both orthorexia nervosa and veganism allow individuals to reduce their food intake according to specific nutritional rules, such as the consumption of low sugar or gluten-free diets, or abstaining from meat products. While both facilitate efforts at dietary restriction, veganism may allow its followers to legitimise this food avoidance, potentially enabling greater disordered eating behaviours.

Some eating disorder scales may be capturing normal vegan-motivated food choices and behaviours, such as higher levels of cognitive restraint due to a heavy avoidance of certain food groups. This could result in inaccurate estimates of the prevalence of eating disorders in these populations. For example, the Eating Disorder Examination-Questionnaire (EDE-Q) asks respondents to rate the degree to which they exclude foods and use food rules to influence weight or shape. This may rely on insight from respondents that their dietary restrictions are indeed weight or shape-motivated to provide accurate responses.

There is no consensus on whether veganism is associated with higher levels of disordered eating. However, most studies have reported a significant positive association with both vegetarianism and veganism, and orthorexia nervosa.

Veganism may not be appropriate for those with dietary restrictions or pre-existing health conditions

Veganism may not be appropriate for everyone due to dietary restrictions or pre-existing health conditions. While some people thrive with a vegan diet, others may not have the genetic disposition to maintain healthy bodily functions without certain nutrients.

Genetic factors play a significant role in determining an individual's ability to maintain a healthy vegan diet. According to Healthline.com, these genetic factors include vitamin A conversion, gut microbiome makeup, and amylase levels.

Vitamin A is essential for various bodily functions, including vision, immune system support, and normal growth and development. While plant foods contain beta carotene, a precursor to vitamin A, animal foods provide vitamin A directly in the form of retinoids. Several gene mutations can impact the body's ability to convert beta carotene into vitamin A, leading to potential vitamin A deficiency in those following a vegan diet.

The gut microbiome, which is influenced by both genetic and environmental factors, also plays a crucial role in nutrient synthesis and overall gut health. Certain bacterial populations in the gut are responsible for synthesizing vitamin K2, which is important for skeletal health, insulin sensitivity, and cardiovascular health. However, these bacteria are predominantly found in animal foods, with the exception of a fermented soybean product called natto. Vegans who do not consume natto may be at risk of vitamin K2 deficiency, potentially impacting their dental, skeletal, and cardiovascular health.

Amylase, an enzyme found in human saliva, influences how the body metabolizes starchy foods and regulates blood sugar levels. Individuals with low amylase levels may struggle to tolerate high-starch diets, which are common among vegans, potentially leading to poor blood sugar regulation and weight gain.

In addition to these genetic factors, other health conditions may impact an individual's ability to maintain a healthy vegan diet. For example, vegans are at risk of vitamin B12 deficiency, which can lead to nervous, skeletal, and immune system impairments, as well as mental health problems. Pregnant and breastfeeding women following a vegan diet may also be at risk of vitamin deficiencies, which can impact their health and the development of their offspring.

While veganism can be a healthy and ethical choice for some, it is important to recognize that it may not be suitable for everyone due to individual genetic variations and health conditions. It is crucial to consult a healthcare professional before making significant dietary changes to ensure that any potential nutrient deficiencies are addressed and monitored.

There is no evidence that vegan diets are better than other diets

Furthermore, vegan diets can be inadequate in terms of protein, vitamins, and minerals, leading to various health issues. For example, vegans are at risk of vitamin B12 deficiency, which can cause neurological and haematological problems. Vegans also tend to consume less calcium and vitamin D, increasing the risk of fractures.

Genetics and gut health also play a significant role in how individuals respond to vegan diets. Some people may be genetically predisposed to struggle with a vegan diet due to variations in vitamin A conversion, gut microbiome makeup, amylase levels, and choline requirements.

While some studies suggest that vegan diets may reduce the risk of cardiometabolic diseases, the larger body of evidence indicates that any health benefits may be due to other lifestyle factors such as physical activity, alcohol and drug consumption, and avoidance of tobacco.

In conclusion, there is no conclusive evidence that vegan diets are superior to other diets. Vegan diets may work well for some individuals, but they are not realistic or healthy for everyone due to the risk of nutritional deficiencies and other health issues.

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