Vegan Diet: Efficient, Sustainable, And Healthy

Veganism is a dietary pattern that has gained popularity in recent years, particularly among younger populations. A vegan diet is based on plants, including vegetables, grains, nuts, and fruits, and foods made from plants. Vegans exclude all animal-based foods, such as meat, fish, eggs, and dairy, and often extend this to animal by-products like gelatin and honey. While veganism is often associated with ethical, religious, or environmental concerns, it also offers a range of health benefits.

Adopting a vegan diet can help with weight loss, as vegans tend to have lower body mass indexes (BMIs) than non-vegans. It also has positive effects on heart health, with studies indicating a reduced risk of high blood pressure and lower cholesterol and blood sugar levels, which are risk factors for heart disease. Additionally, a vegan diet may offer protection against certain cancers, with research suggesting a lower risk of developing cancer by up to 15%.

However, it is important to note that not all vegan diets are equal. Poorly planned vegan diets may lead to deficiencies in essential nutrients like vitamin B12, vitamin D, calcium, and iron. Therefore, it is crucial to include whole plant foods and fortified foods, and consider supplements for certain nutrients.

In addition to health benefits, vegan diets are also considered more energy-efficient than diets based on meat due to the lower energy costs and higher energy conversion efficiency in producing plant-based foods.

Lower risk of cardiometabolic diseases

A vegan diet is associated with a lower risk of cardiometabolic diseases, including cardiovascular disease, type 2 diabetes mellitus, obesity, and non-alcoholic fatty liver disease.

Lowering Cardiometabolic Risk Factors

Vegan diets are associated with a reduction in several cardiometabolic risk factors, including body weight, BMI, and blood sugar levels.

Body Weight and BMI

Vegan diets are associated with greater weight loss compared to control diets. One study found that participants following vegan diets achieved greater weight loss than other dietary interventions, with an even greater weight loss when compared to control groups continuing their habitual diet.

Blood Sugar Levels

Vegan diets are associated with a reduction in blood sugar levels, with one study finding a reduction of 0.18 percentage points compared with control diets. This reduction was more pronounced in participants with type 2 diabetes, with a mean reduction of 0.38 percentage points.

Cholesterol and Blood Lipids

Vegan diets are associated with a reduction in total cholesterol and LDL cholesterol, with no observed effect on HDL cholesterol or triglyceride levels.

Blood Pressure

There was no observed effect of vegan diets on systolic and diastolic blood pressure.

Mechanisms

The positive effects of vegan diets on cardiometabolic risk factors may be due to:

• Lower energy intake: Vegan diets tend to be lower in fat and higher in dietary fiber, leading to a lower energy intake.
• Thermic effect of food: Some studies have found an increase in the thermic effect of food with vegan diets, resulting in a negative energy balance and weight loss.
• Weight loss: Weight loss is known to improve glycemic control and reduce intramyocellular lipid storage, which can increase insulin resistance.
• Dietary intake: A transition to a vegan diet typically reduces the intake of saturated fat and cholesterol, slowing the absorption of cholesterol and bile acids.
• High potassium intake: The high potassium intake associated with vegan diets may contribute to the blood pressure-lowering effect.

Long-Term Weight Loss and Maintenance

Some studies have investigated the long-term effects of vegan diets on weight loss and maintenance, with some evidence suggesting that weight loss can be maintained for up to 2 years.

Adherence and Acceptability

Adherence and acceptability are important considerations for vegan diets. While most studies reported high adherence, this may be due to the high level of support provided during the interventions. Acceptability of vegan diets was found to be high in the studies that investigated it, but these studies also provided a high level of support.

Limitations and Future Research

The studies included in the meta-analysis had a high level of individual support, which may not be feasible in a routine clinical setting. Future research should explore the importance of individual support for adherence and the potential for less costly support tools.

Additionally, further research is needed to understand the effects of vegan diets on individuals with cardiovascular disease, as only a small number of studies have investigated this population specifically.

Rich in certain nutrients

A vegan diet is richer in certain nutrients than a typical Western diet. This is because vegans rely more heavily on whole foods such as legumes, fruits, vegetables, nuts, seeds, and grains.

Several studies have shown that vegan diets tend to provide more fiber, antioxidants, and beneficial plant compounds. They also appear to be richer in potassium, magnesium, folate, and vitamins A, C, and E.

However, it is important to note that not all vegan diets are created equal. Poorly planned vegan diets may not provide sufficient amounts of vitamin B12, niacin, riboflavin (vitamin B2), vitamin D, calcium, iodine, selenium, or zinc. This is because the form of iron that plants provide is not as bioavailable, meaning the body cannot absorb it as well as the form found in animal foods.

Therefore, it is essential for vegans to choose whole plant foods and fortified foods. They may also need to consider taking supplements for certain nutrients, such as vitamins B12 and D, zinc, and calcium, as these may be lacking in a vegan diet.

• Vitamin B12: Breakfast cereals fortified with B12, unsweetened soy drinks fortified with vitamin B12, yeast extract (such as Marmite), and nutritional yeast flakes.
• Vitamin D: Exposure to sunlight, fortified foods such as fat spreads, breakfast cereals, and unsweetened soy drinks, and vitamin D supplements.
• Calcium: Green leafy vegetables like broccoli, cabbage, and okra, fortified unsweetened soy, pea, and oat drinks, sesame seeds and tahini, wholemeal bread and flour, and dried fruits such as raisins, prunes, and figs.
• Iron: Wholemeal bread and flour, breakfast cereals fortified with iron, dark green leafy vegetables like watercress, broccoli, and spring greens, dried fruits like apricots, prunes, and figs.
• Omega-3 fatty acids: Ground linseed (flaxseed) oil, vegetable (rapeseed) oil, and walnuts.

Weight loss

A vegan diet can be an effective way to lose weight. Research has shown that people who follow a vegan diet tend to have a lower body mass index (BMI). This could be because vegan diets are often produce-rich and high in fibre, which helps people feel full for longer.

A 2016 study found that people who followed a vegan diet lost more weight than those who followed vegetarian, semi-vegetarian, and omnivorous diets. The vegan group also decreased their consumption of saturated fats.

Another study found that people eating a low-fat, high-fibre vegan diet lost more weight than those eating a conventional low-fat diet.

However, it is important to note that a vegan diet can also lead to weight gain if people replace meat and dairy with high-calorie processed foods, heavy vegan carbohydrates, or vegan junk food.

Tips for Weight Loss on a Vegan Diet

• Be mindful of oils and seasonings – a low-calorie vegetable can become high-fat when cooked in oil.
• Rely less on processed foods – cheese and meat substitutes tend to be high in calories and sodium.
• Eat healthy-fat vegan foods, such as avocados – these can help vegans stay full longer and may reduce the risk of cardiovascular disease.
• Increase physical activity – being more active overall is a great start.
• Eat smaller, more frequent meals throughout the day – this can keep people feeling full and promote metabolism.

Potential Risks

A vegan diet may not provide sufficient amounts of vitamin B12, niacin, riboflavin (vitamin B2), vitamin D, calcium, iodine, selenium, or zinc. It is important for people starting a vegan diet to ensure they get adequate protein, iron, and vitamin B12 and may wish to speak to a doctor or nutritionist first.

Lower energy costs in production

A vegan diet is widely considered to be more energy-efficient than a meat-based diet. This is mainly due to the lower energy costs in producing plant-based foods compared to the higher energy input required for meat production.

The energy inefficiency of meat production is reflected in the dietary energy factor, which suggests that vegetarian diets require less energy to sustain. For example, producing 1000 dietary calories of beef may cost around $0.19, while the same calorie amount from corn or soybeans is about $0.01. The typical American diet uses about 24 kWh/day, whereas a vegan diet only requires 4 kWh/day, and a lacto-ovo vegetarian diet (including dairy and eggs) requires about 9 kWh/day.

The reduced energy footprint of vegan diets contributes to more sustainable food practices. However, it is important to note that not all plant-based foods have a small environmental footprint. For instance, the production of artificial fertilisers, commonly used in agriculture, accounts for at least 3% of global greenhouse gas emissions. Additionally, the tilling of fields releases large volumes of greenhouse gases and accelerates soil erosion.

Therefore, while vegan diets are generally more energy-efficient, the environmental impact of specific plant-based foods can vary depending on factors such as water usage, transportation, and packaging.

Lower risk of type 2 diabetes

A vegan diet is associated with a lower risk of type 2 diabetes. This is due to the revitalisation of beta cells, which produce insulin and keep blood sugar stable. Beta cells in the pancreas produce insulin, a hormone that enables the body to use blood sugar. As type 2 diabetes progresses, these cells lose mass and function.

A plant-based diet may help restore the function of beta cells, and a vegan diet has been shown to completely reverse the process and improve beta-cell function. A 2018 study found that a vegan diet was able to improve beta-cell function by 65.5% in participants who were overweight and obese, resulting in a marked increase in insulin secretion compared to a control group.

Vegan diets are also thought to lower the risk of complications for people with type 2 diabetes. A 2006 study reported that a vegan diet lowers blood sugar levels in people with diabetes more than the recommended diet from the American Diabetes Association (ADA). In the study, 43% of participants following a vegan diet were able to reduce their dosage of blood sugar-lowering medication, compared to only 26% of participants who followed an ADA-recommended diet.

Vegan diets are also thought to be beneficial for people with type 2 diabetes as they tend to be lower in fat and calories than omnivorous diets, which may make it easier to lose weight. Losing weight can help improve insulin sensitivity.

However, it is important to note that a vegan diet may not be suitable for everyone with type 2 diabetes, as it can be challenging to get adequate protein and the right variety of amino acids. It is also easy to overdo it on the carbs, which can affect blood sugar levels. Therefore, careful planning is necessary to ensure that all nutritional needs are met.

Frequently asked questions