Vegan Diets: Unhealthy And Unnatural

Vegan diets have gained popularity in recent years, especially among younger people. While vegan diets are associated with a decreased risk of cardiometabolic diseases, they have also been linked to adverse health outcomes, such as nervous, skeletal, and immune system impairments, hematological disorders, and mental health problems. This is due to the potential for micro and macronutrient deficits, including vitamin B12, calcium, and iron deficiencies. Vegans are also at risk of consuming ultra-processed foods that are high in saturated fat, sugar, and salt, which can lead to nutritional deficiencies and serious health risks. Therefore, it is important for vegans to plan their diets carefully and consult with healthcare professionals to ensure they are meeting their nutritional needs.

Nutritional deficiencies

• Vitamin B12: Vitamin B12 is mainly found in animal products, so vegans are at risk of deficiency. B12 is important for nerve and blood cell health and DNA production. Deficiency can lead to neurologic and haematologic problems and has been linked to an increased risk of certain types of cancer. It is recommended that vegans get their B12 levels checked regularly and supplement their diet with B12-fortified foods or supplements.
• Protein: Vegans may consume less protein than those on other diets, especially if they do not include enough legumes, seeds, and nuts in their diet. Plant proteins are generally less digestible than animal proteins, and some vegans may need to supplement their protein intake.
• Iron: Vegans have higher iron needs due to the lower bioavailability of non-heme iron found in plant-based foods. Whole grains, legumes, and nuts can inhibit iron absorption, so vegans should include good sources of iron in their diet, such as spinach, edamame, and broccoli, along with vitamin C-rich foods to enhance absorption.
• Zinc: Zinc is found in meat, dairy, and eggs, and some plant sources like nuts, seeds, and whole grains have poor bioavailability due to the presence of phytate. Zinc deficiency has been linked to mental health issues, dermatitis, diarrhoea, and alopecia, which are more common in vegans.
• Calcium and Vitamin D: Vegans may not consume enough calcium due to the absence of dairy products, and vitamin D insufficiency can further exacerbate this. This can lead to an increased risk of fractures, especially in combination with reduced dietary protein intake and lower BMI.
• Omega-3 Fatty Acids: Omega-3 fatty acids are important for maintaining healthy cells and protecting against heart disease and stroke. Vegans may be deficient in omega-3s, so it is important to include sources like walnuts, flaxseeds, and seaweed in their diet.
• Other Micronutrients: Vegans may also be at risk of deficiencies in other micronutrients like iodine and selenium. It is important to include a variety of whole foods in the diet and consider taking supplements for any nutrients that may be lacking.

Increased risk of certain cancers

Vegan diets have been associated with an increased risk of certain cancers. This is primarily due to the potential for vitamin B12 deficiencies, as B12-rich foods such as meat, poultry, and eggs are excluded from vegan diets. Vitamin B12 plays a crucial role in maintaining healthy nerve and blood cells and is essential for DNA synthesis.

A growing body of research indicates that inadequate B12 consumption may contribute to carcinogenesis. Vitamin B12 deficiency increases uracil misincorporation, impairing DNA synthesis and genomic instability, which are characteristics of early carcinogenesis. Thus, if vitamin B12 levels are not adequately replaced, vegan diets may inadvertently increase the risk of cancers.

Several studies have found links between low vitamin B12 levels and specific types of cancer. For example, Wu et al. discovered that menopausal and postmenopausal women with breast cancer had significantly lower blood B12 levels, and those with the lowest B12 levels had an elevated risk of breast cancer. Additionally, reduced B12 levels have been associated with an increased risk of cervical and gastrointestinal tract malignancies.

As a result, B12 supplementation is crucial for individuals following a vegan diet to mitigate the potential risk of cancer development associated with vitamin B12 deficiencies.

Higher rates of depression and anxiety

Some studies have found a link between vegan diets and higher rates of depression and anxiety. For example, a study of 14,216 Brazilian adults found that those who followed a meatless diet reported twice the frequency of depressive episodes compared to their meat-eating peers. However, the reason for this link is unclear, and there are several factors that could be at play.

Firstly, it is possible that individuals who are already experiencing symptoms of depression may be more likely to try a vegan diet as a way to reduce their symptoms. In addition, certain nutrients that are commonly lacking in vegan diets, such as vitamin B12, omega-3 fatty acids, zinc, magnesium, and certain amino acids, are essential for the production of neurotransmitters that regulate mood. A deficiency in these nutrients could, therefore, contribute to higher rates of depression and anxiety among vegans.

However, it is important to note that the existing research on this topic is inconclusive. Some studies have found no link between vegan diets and mental health issues, while others have reported a lower risk of depression among vegans. The impact of a vegan diet on mental health may also depend on various factors such as the individual's nutrient status, the composition of the vegan diet, and the presence of any underlying mental health issues.

To reduce the risk of depression and anxiety on a vegan diet, it is important to ensure adequate intake of nutrients such as vitamin B12, omega-3 fatty acids, zinc, and magnesium, either through fortified foods or supplements. Seeking guidance from a registered dietitian can help ensure that the vegan diet is well-planned and meets all nutrient requirements.

Poor fetal outcomes

Vegan diets have been associated with poor fetal outcomes, and this is a significant concern for pregnant women considering a vegan lifestyle. Essential nutrients like protein, calcium, iron, omega-3 fatty acids, and vitamins B12 and D

Risk of unhealthy processed vegan food

While a vegan diet can be a great way to improve your health and rid your body of unhealthy, highly processed foods, there is a risk of falling into the trap of eating unhealthy processed vegan food.

A study by Gallagher et al. (2021) found that the most common dietary pattern among vegans was a "convenience" pattern, characterised by high consumption of vegan convenience meals and snacks, sweets, desserts, sauces, condiments, and fats. This pattern of eating was identified in 22% of the 129 participants. The second most common pattern, identified in 12% of participants, was labelled "health conscious" and involved cooking from scratch and creating one's own recipes while opting for natural protein sources such as soy and pulses over processed alternatives.

The issue with highly processed vegan food is that it is often high in saturated fat, sugar, and salt, and poor in protein, fibre, and micronutrients. This means that, despite being vegan, these foods may still be detrimental to your health.

In addition, a well-planned vegan diet can meet all your nutritional requirements, but it is important to be aware of the risk of nutritional deficiencies, especially if your diet consists largely of processed foods. Vitamins B12 and D, iron, zinc, calcium, iodine, omega-3, and selenium are all important nutrients that may be lacking in a poorly planned vegan diet.

To avoid these risks, it is important to focus on whole foods and include a variety of plant-based sources of these important nutrients in your diet.

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