Vegan Diets: Unhealthy And Unsustainable, Scientific Evidence

Vegan diets have become increasingly popular, but there are scientific arguments for and against their health benefits. Some studies suggest that vegan diets are linked to lower rates of heart disease, type 2 diabetes, and some cancers. However, other studies suggest that vegan diets may lead to nutritional deficiencies in vitamin B12, omega-3, calcium, zinc, iron, magnesium, and high-quality protein. These deficiencies may be associated with an increased risk of certain types of cancer, stroke, bone fractures, preterm birth, and failure to thrive. Additionally, there is a potential link between avoiding animal-sourced food and higher rates of depression and anxiety. Furthermore, there is a lack of randomized controlled trial data showing the long-term safety and effectiveness of restrictive vegan eating patterns. While vegan diets may offer some health benefits, it is important to carefully consider the potential risks and ensure adequate nutrient intake through supplementation or a balanced diet that includes animal-sourced foods.

Vegans are deficient in many important nutrients

Vitamin B12 is essential for developing red blood cells and maintaining nerves and normal brain function. It is almost exclusively found in animal-sourced foods such as fish, meat, dairy products, and eggs. Vegans who don't take supplements are at a higher risk of vitamin B12 deficiency, which can lead to impaired brain function, neurological disorders, and even heart disease.

Vitamin D3 is another important nutrient that is more efficiently obtained from animal-based sources. Vegans may be at a higher risk of vitamin D3 deficiency, especially if they live far from the equator and don't get enough sun exposure. This can increase the risk of osteoporosis, multiple sclerosis, and impaired brain function.

Omega-3 fatty acids, such as DHA, are important for maintaining heart health and normal brain development and function. They are mainly found in fatty fish, fish oil, and certain types of microalgae. Vegans often have lower levels of omega-3 fatty acids, which can have adverse effects on mental health and brain function.

Iron is another nutrient that vegans may not get enough of. Heme iron, found only in meat, is much better absorbed than non-heme iron from plant foods. Vegans are more prone to anemia, especially females and those on raw food diets.

Additionally, vegans may also be deficient in other nutrients such as creatine, carnosine, taurine, calcium, zinc, and high-quality protein. These deficiencies can have a range of negative health consequences, including increased risk of certain types of cancer, stroke, bone fractures, preterm birth, and failure to thrive.

While a well-planned vegan diet can be healthy, it is important to be aware of these potential nutrient deficiencies and consider supplementing with vitamins and minerals to maintain optimal health.

There are no studies showing vegan diets are better than other diets

While vegan diets are associated with a range of health benefits, there is limited scientific evidence to suggest that they are better than other diets.

Vegan diets are often promoted as being beneficial for heart health and reducing the risk of certain diseases. For example, several studies have shown that a vegan diet may decrease the risk of cardiometabolic diseases, such as cardiovascular disease, type 2 diabetes, obesity, and non-alcoholic fatty liver disease. Additionally, research has indicated that vegan diets may aid weight loss and improve blood sugar and cholesterol levels.

However, it is important to note that there are also potential health risks associated with vegan diets. One concern is the risk of nutritional deficiencies, particularly in vitamin B12, omega-3, calcium, zinc, iron, magnesium, and high-quality protein. These deficiencies may lead to adverse health outcomes, including increased risk for certain types of cancer, stroke, bone fractures, preterm birth, and failure to thrive. Additionally, avoiding the consumption of animal-sourced foods may be linked to higher rates of depression and anxiety.

Furthermore, while vegan diets may offer some health advantages compared to the standard American diet of highly processed and sugary foods, the long-term safety and effectiveness of vegan diets have not been extensively studied. Some studies have also suggested that the health benefits associated with vegan diets may be due to other "lifestyle" factors, such as adequate physical activity and lower alcohol and drug consumption, rather than the diet itself.

Therefore, while vegan diets may provide certain health benefits, there is a lack of scientific evidence to conclude that they are superior to other diets. More research is needed to fully understand the long-term effects of vegan diets and to compare them with other dietary approaches.

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

There are many proponents of veganism who are honest about their beliefs and simply want to share their experiences and the benefits they have found. However, some proponents of veganism are not so honest and use lies and fear-mongering to promote their cause.

Some of the more common myths perpetuated by these proponents include the following:

Myth 1: Meat Causes Disease

There are studies that show a correlation between high intakes of red meat and a slightly higher rate of heart disease. However, this does not prove causation. The higher heart disease rates in red meat eaters could be influenced by other factors, such as unhealthy habits and dietary patterns. These studies rarely differentiate between meat that is part of a processed food meal and meat that is part of a home-cooked meal. Given that a large proportion of calories in the US diet come from ultra-processed food, it is likely that a significant amount of red meat is eaten alongside unhealthy foods and drinks.

Myth 2: Broccoli Has More Protein Per Calorie Than Beef

This is simply not true. A reasonably fatty cut of beef contains more protein than broccoli per calorie (and a lot more per gram). To get the same amount of protein as 100g of meat, you would need to eat well over 1kg of broccoli. This is neither cost-effective nor realistic and is probably not great for the gut.

Myth 3: Apes Don't Eat Meat, So Humans Shouldn't Either

Various wild apes do eat meat, either because they have a taste for it or because they are hungry. Chimpanzees and gorillas in the wild very rarely develop atherosclerosis. However, captive animals that eat large amounts of processed foods frequently die of heart disease.

Myth 4: Meat Is Bad, and Vegan Products Are Healthier

Many vegan products are high in saturated fat, such as palm oil. "Plant-based" does not always make something healthy, and printing "made from 100% plants" on the packaging does not change that. Whole plant foods, such as lentils, beans, and products like tofu and tempeh, tend to be better options.

Myth 5: Eggs Are as Bad as Smoking

Eggs are often vilified by proponents of veganism, with some going so far as to claim that an egg is worse than smoking five cigarettes. However, there is no evidence to support this claim, and it is simply fear-mongering.

The Bottom Line

Proponents of veganism who use lies and fear-mongering to promote their cause do a disservice to their cause. It is important to be honest and transparent when discussing the benefits and drawbacks of any diet, including veganism.

Vegan diets may work in the short term, for other reasons

Vegan diets may work in the short term for other reasons. Firstly, vegan diets are often promoted as being good for heart health. Research over many years has linked plant-based diets to lower rates of heart disease, type 2 diabetes, and some cancers when compared to diets high in meat and other animal products.

Secondly, vegan diets are associated with weight loss. In a study, participants on a vegan diet lost 9.3 pounds more in 18 weeks than those following a non-vegan diet. This is due to the higher intake of dietary fibre, which helps people feel full, and the lower fat content of most vegan diets.

Thirdly, a vegan diet may help reduce the symptoms of arthritis. A whole-food, plant-based vegan diet improved symptoms in participants with osteoarthritis.

Finally, a vegan diet may be more environmentally friendly.

There is no health reason to completely avoid animal foods

It is important to preface this discussion by noting that vegan diets are often adopted for ethical, health, or environmental reasons. While some claim that veganism is healthier than diets that include animal products, others argue that it may lead to nutritional deficiencies and adverse health outcomes. Ultimately, the decision to adopt a vegan diet or not depends on various factors, including personal preferences, health status, and cultural or religious beliefs.

Nutritional deficiencies

One of the primary concerns with a vegan diet is the risk of nutritional deficiencies. According to a comprehensive review published in the medical journal *Progress in Cardiovascular Diseases*, avoiding all animal foods may lead to deficiencies in vitamin B12, omega-3, calcium, zinc, iron, magnesium, and high-quality protein. These deficiencies can have significant health implications. For example, vitamin B12 deficiency can lead to fatigue, weakness, and even neurological problems, while omega-3 deficiency may impact heart health and cognitive function.

Health risks

The aforementioned nutritional deficiencies associated with a vegan diet may contribute to an increased risk of certain health problems. For instance, researchers have found that vegans may be at a higher risk for specific types of cancer, stroke, bone fractures, preterm birth, and failure to thrive. Additionally, there is some evidence to suggest that avoiding animal-sourced food may be linked to higher rates of depression and anxiety. Other issues observed in strict adherents to a vegan diet include hair loss, weak bones, muscle wasting, skin rashes, hypothyroidism, and anemia.

Benefits of animal-based foods

Animal-based foods have been a part of the human diet for at least three million years, and they provide several essential nutrients. High-quality protein, found in animal sources like meat, eggs, and dairy, is critical for maintaining and building muscle mass, repairing tissues, and supporting immune function. Additionally, animal foods are a good source of omega-3 fatty acids, which are important for heart health and brain function. Wild-caught seafood, pasture-raised meats, and eggs are also rich in vitamin B12, which is crucial for blood cell formation, neurological health, and DNA synthesis.

A balanced approach

While a vegan diet may offer some health benefits, such as lower rates of heart disease and type 2 diabetes, the potential risks of completely avoiding animal foods cannot be overlooked. Instead, a balanced approach that includes a variety of natural, unprocessed foods from both plant and animal sources may be more beneficial. This type of diet, often referred to as a plant-forward omnivorous whole-foods diet, emphasizes the inclusion of vegetables, nuts, seeds, avocados, olive oil, berries, whole grains, and legumes, along with animal foods like wild-caught seafood, pasture-raised meats, eggs, and unsweetened dairy. This way, individuals can obtain the full spectrum of nutrients needed for optimal health and reduce the risk of nutritional deficiencies.

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