Vegan Diets: Unhealthy And Unsustainable, Here's Why

Veganism is a dietary choice that has gained popularity in recent years, particularly among younger people. While it has been linked to a reduced risk of cardiometabolic diseases, there are several reasons why some people think vegan diets are a bad idea. Firstly, vegans are often deficient in important nutrients like vitamin B12, creatine, carnosine, and docosahexaenoic acid (DHA). This can lead to health issues such as weak bones, muscle wasting, skin rashes, and hair loss. Secondly, there is a lack of controlled trials showing that vegan diets are better than other diets. In fact, some studies suggest that low-carb, high-fat diets may be more effective than vegan diets in improving health markers. Thirdly, proponents of veganism are often accused of using lies and fear-mongering to promote their cause, and some people find this off-putting. Fourthly, vegan diets may only work in the short term before nutrient deficiencies kick in, and the health benefits may be due to other factors such as avoiding added sugars and refined carbohydrates rather than the removal of animal foods. Finally, there is no health reason to completely avoid animal foods, as humans have been eating meat for hundreds of thousands of years and our bodies are capable of digesting and making use of the nutrients found in animal-based foods.

Vegans are deficient in many important nutrients

Humans are omnivores and function best when eating both animals and plants. While there are some nutrients that can only be obtained from plants, such as vitamin C, there are others that can only be obtained from animals.

Vitamin B12, for example, is a water-soluble vitamin that is involved in the function of every cell in the body. It is particularly important in the formation of blood and the function of the brain. B12 is critical for life and isn't found in any amount in plants (except some types of algae). B12 deficiency is very common in vegans, with one study showing that 92% of vegans are deficient in this critical nutrient.

But B12 is just the tip of the iceberg. Animal protein contains all the essential amino acids in the right ratios and is important for muscle mass and bone health. Vegans don't get any animal protein, which can have negative effects on body composition.

Creatine, which helps form an energy reservoir in cells, is another example of a nutrient that is difficult for vegans to obtain. Studies show that vegetarians are deficient in creatine, which has harmful effects on muscle and brain function.

Carnosine, which is protective against various degenerative processes in the body and may protect against aging, is found only in animal foods.

Docosahexaenoic Acid (DHA) is the most active form of Omega-3 fatty acids in the body and is primarily found in animal foods. The plant form of Omega-3s, ALA, is inefficiently converted to DHA in the body.

Vegans also tend to have much lower testosterone levels than meat eaters due to lower consumption of saturated fat and cholesterol.

In addition to vitamin B12, a vegan diet may also lead to deficiencies in omega-3, calcium, zinc, iron, magnesium, and high-quality protein. These deficiencies may be associated with an increased risk for certain types of cancer, stroke, bone fractures, preterm birth, and failure to thrive. Avoiding the consumption of animal-sourced food may also be related to higher rates of depression and anxiety. Hair loss, weak bones, muscle wasting, skin rashes, hypothyroidism, and anemia are other issues that have been observed in those strictly following a vegan diet.

There are no studies showing vegan diets are better than others

Despite what proponents of vegan diets often claim, there are no controlled trials showing that these diets are any better than other diets. While some studies show health benefits and lower mortality in vegetarians and vegans, these are observational studies that can only demonstrate correlation, not causation.

The A to Z study compared the Atkins (low-carb, high-fat) diet to the Ornish (low-fat, near-vegan) diet. This study showed that the Atkins diet caused greater improvements in health markers, including weight loss, blood pressure, and HDL ("good") cholesterol.

In another study of 10,000 individuals, where both the vegetarians and non-vegetarians were health-conscious, there was no difference in mortality between the groups.

One controlled trial showed that a vegan diet was more effective against diabetes than the official diet recommended by the American Diabetes Association. However, a low-carb diet has also been studied for this purpose and led to more powerful beneficial effects.

While a vegan diet may be better than the typical low-fat diet recommended by mainstream nutrition organizations, there isn't any evidence that vegan diets are any better than other diets. Most of the studies are observational in nature.

Proponents of vegan diets use lies and fear-mongering to promote their cause

Proponents of vegan diets have been accused of using lies and fear-mongering to promote their cause. This is problematic because it involves scaring people away from consuming animal products, which are, in fact, perfectly healthy if unprocessed and naturally fed.

For instance, there is no evidence that meat, eggs, or animal-derived nutrients like saturated fat and cholesterol cause harm. In fact, studies have shown that saturated fat intake correlates with increased testosterone levels. As such, it is not surprising that vegans and vegetarians have been found to have much lower testosterone levels than meat-eaters.

Additionally, there is no evidence that vegan diets are any better than other diets. Most of the studies that claim health benefits are observational in nature and cannot demonstrate causation. For example, vegetarians are probably healthier because they are more health-conscious overall, eat more vegetables, are less likely to smoke, and are more likely to exercise.

Furthermore, proponents of vegan diets often cite The China Study as evidence of the benefits of veganism. However, this study has been thoroughly debunked. The scientist who conducted it cherry-picked the data to support his conclusions and ignored the data that didn't fit.

In summary, proponents of vegan diets should be more honest and not use scare tactics and lies to make people feel guilty about consuming animal products. There is no scientific evidence that unprocessed and naturally-fed animal products are unhealthy.

Vegan diets may only work in the short term

Nutritional Requirements:

• Choline is an essential nutrient for metabolism, brain health, and neurotransmitter synthesis. While plant foods contain modest amounts of choline, animal products like egg yolks and liver are significantly richer sources. Vegans may need to pay extra attention to their choline intake, especially during life stages with higher requirements, such as pregnancy and lactation.
• Vitamin B12 is primarily found in animal products, and vegans are at a higher risk of deficiency. A lack of vitamin B12 can lead to fatigue, memory problems, and even megaloblastic anemia.
• Omega-3 fatty acids are essential for human health, and the most common sources are fatty fish and fish oil. While plant sources like chia seeds, walnuts, and flaxseeds contain omega-3s, the body's ability to convert these into usable forms is limited. Vegans may need to consider supplements to ensure adequate omega-3 intake.
• Calcium is crucial for bone and teeth health. Dairy products are the most well-known source of calcium, and vegans need to ensure they consume enough calcium-rich plant foods or fortified alternatives.

Genetics and Gut Health:

• Vitamin A: Plant foods contain beta carotene, a precursor to vitamin A. However, several gene mutations can reduce the body's ability to convert beta carotene into vitamin A. As a result, some vegans may struggle to obtain enough vitamin A from plant sources alone.
• Gut Microbiome and Vitamin K2: The gut microbiome plays a role in nutrient synthesis, and certain bacterial populations are associated with the ability to synthesize vitamin K2. Vegans with a microbiome lacking in vitamin-K2-producing bacteria may be at risk of inadequate intake, potentially impacting dental health and increasing the risk of chronic diseases.
• Amylase and Starch Tolerance: Salivary amylase levels vary among individuals, and those with low amylase production may struggle to metabolize starchy foods effectively. Vegan diets that are high in starches could lead to blood sugar spikes and weight gain in individuals with low amylase levels.

In conclusion, while vegan diets can offer short-term benefits, maintaining a well-rounded vegan diet that meets all nutritional requirements can be challenging. Individual variations in genetics, gut health, and nutritional needs play a significant role in determining the long-term success of a vegan diet for each person.

There is no health reason to avoid animal foods

It is a common misconception that animal foods are inherently unhealthy and that a vegan diet is automatically a healthier choice. This is simply not true. There are no inherent health benefits to avoiding animal products, and in fact, such a restrictive diet can lead to serious nutritional deficiencies.

Animal foods provide essential nutrients that are difficult to obtain elsewhere. For example, meat, fish, and dairy are excellent sources of complete protein, containing all the essential amino acids that our bodies need. They are also rich in vitamins and minerals, such as B12, D, iron, and zinc, which are crucial for our health and well-being. While it is certainly possible to obtain these nutrients on a well-planned vegan diet, it requires a significant amount of effort and knowledge to ensure adequate intake.

One of the most significant concerns with a vegan diet is the risk of vitamin B12 deficiency. This essential vitamin is naturally found in animal products, and a deficiency can lead to serious health issues, including anemia, nerve damage, and cognitive problems. While it is possible to find fortified vegan foods or take supplements, the bioavailability of these sources is often lower than that of animal-derived B12.

Another issue is the potential for inadequate protein intake. Plant-based proteins are often incomplete, lacking one or more essential amino acids, and they are generally less bioavailable than animal-derived proteins. This can be particularly problematic for athletes, growing children, and the elderly, who have higher protein requirements. Careful planning is needed to ensure sufficient protein intake, and even then, the quality and digestibility may still be inferior to that of animal-based sources.

In conclusion, there is no compelling health reason to avoid animal foods. They provide a rich source of essential nutrients, and a well-rounded diet that includes them can be extremely healthy. Restrictive diets like veganism can lead to nutritional deficiencies and require significant effort and knowledge to ensure adequate nutrition. It is important to remember that a balanced and varied diet, which includes a mix of plant and animal foods, is generally the healthiest and most sustainable approach for the majority of people.

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