The vegan diet, a subset of vegetarianism, excludes all animal products, including meat, fish, dairy, and eggs. Often motivated by ethical, environmental, or health concerns, individuals adopting a vegan diet rely heavily on plant-based foods such as whole grains, fruits, vegetables, beans, peas, nuts, and seeds. While vegan diets offer potential health benefits, it's crucial to understand both the advantages and potential risks associated with this dietary approach.
Potential Benefits of a Vegan Diet
Weight Loss
Studies suggest that vegans tend to be thinner and have lower body mass indexes (BMIs) than non-vegans. Vegan diets may promote weight loss without the need to actively focus on cutting calories. A small study showed that people eating a low-fat, high-fiber vegan diet lost more weight than those eating a conventional low-fat diet. Participants following a vegan diet lost an average of 13 lbs (6 kg) over 16 weeks, while those following the Mediterranean diet did not see any weight loss. Vegan eaters also lost more weight in a study than people who included meat or fish in their diets, and vegetarians lost just as much weight as vegans in this study. When comparing a low-fat, whole food vegan diet to a standard omnivorous diet over 16 weeks, the vegan diet resulted in an average of 13 lbs (6 kg) of weight loss. People eating their regular diets did not experience significant weight loss. Moreover, a small study comparing the weight loss effects of five different diets concluded that vegetarian and vegan diets were just as well-accepted as semi-vegetarian and standard Western diets. Overall, more studies are needed to understand which aspects of a vegan diet make the biggest difference when it comes to weight loss.
Improved Heart Health
Eating fresh fruits and vegetables, legumes, and fiber is linked to a lower risk of heart disease. Observational studies comparing vegans with vegetarians and non-vegetarians report that vegans may benefit from up to a 75% lower risk of developing high blood pressure. Vegans may also have a lower risk of dying from heart disease, though more studies are needed to understand the relationship. Several randomized controlled studies report that vegan diets are much more effective at reducing blood sugar, LDL (bad) cholesterol, and total cholesterol levels than the diets they are compared with. This may be particularly beneficial to heart health, since reducing high blood pressure, cholesterol, and blood sugar levels may reduce the risk of heart disease by as much as 46%. A well-balanced vegan diet includes plenty of whole grains and nuts, both of which are good for your heart.
Reduced Risk of Type 2 Diabetes
Vegans tend to have lower blood sugar levels and higher insulin sensitivity and may have a lower risk of developing type 2 diabetes. A 2006 study even 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 one 2009 study, 43% of participants following a vegan diet were able to reduce their dosage of blood sugar-lowering medication, compared with only 26% of participants who followed an ADA-recommended diet. In general, a vegan diet is thought to lower the risk of complications for people with type 2 diabetes. People with diabetes who substitute plant protein for meat may reduce their risk of poor kidney function, but more research is needed on this topic. What’s more, several studies report that a vegan diet may help to relieve pain caused by peripheral neuropathy, a common condition in people with diabetes, but more evidence is needed before experts can confirm that this approach is effective.
Cancer Prevention
According to the World Health Organization, at least one-third of all cancers can be prevented by factors within your control, including diet. Vegans generally eat considerably more legumes, fruits, and vegetables than nonvegans, which may explain why a 2017 study found that vegans may benefit from a 15% lower risk of developing cancer. For instance, eating legumes regularly may reduce your risk of colorectal cancer by 9-18%. And according to the National Cancer Institute, eating higher amounts of plant-based foods reduces your risk of several types of cancer, including stomach, lung, mouth, and throat cancers. It may also reduce the risk of colon, prostate, and pancreatic cancers. What’s more, vegan diets generally contain more soy products, which may offer some protection against breast cancer. Avoiding certain animal products may also help reduce the risk of prostate, breast, stomach, and colorectal cancers. Red meat, smoked meat, or processed meats and meats cooked at high temperatures are thought to promote certain types of cancers, and because a vegan diet does not contain meat, vegans don’t consume these foods, which could lower their cancer risks.
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Arthritis Relief
A few studies have reported that a vegan diet has positive effects in people with different types of arthritis. One small study randomly assigned people with arthritis to either continue eating their omnivorous diet or switch to a whole food, plant-based vegan diet for 6 weeks. Those on the vegan diet reported higher energy levels and better general functioning than those who didn’t change their diet. Several other studies suggest a vegan diet may help improve symptoms of rheumatoid arthritis, including pain, joint swelling, and morning stiffness, but the relationship needs further investigation. The vegan diet’s higher antioxidant, probiotic, and fiber content, as well as its lack of certain trigger foods, could be responsible for these benefits.
Potential Risks of a Vegan Diet
Nutrient Deficiencies
Poorly planned vegan diets may not provide sufficient amounts of vitamin B12, niacin, riboflavin (vitamin B2), vitamin D, calcium, iodine, selenium, or zinc. It’s essential to choose whole plant foods and fortified foods and consider supplements for nutrients such as vitamins B12 and D, zinc, and calcium, since these may be lacking in a vegan diet. Low vitamin B12 intake is a significant problem in vegan diets due to the exclusion of vitamin B12-rich foods such as meat, poultry, and eggs. A lack of vitamin B12 has been linked to neurologic and hematologic problems. Vegans have greater iron needs than other diet patterns, mainly because non-heme iron from plant-based foods is less bioavailable, as absorption is hindered by whole grains, legumes, and nuts due to their phytic acid content. Vegans also have a zinc deficit. While meat, dairy, and eggs contain zinc, some zinc-rich plant foods (e.g., nuts, seeds, and whole grains) have poor bioavailability owing to the presence of phytate, which inhibits absorption in the gut. Numerous studies have shown that vegans consume insufficient calcium and vitamin D, not only owing to the absence of dairy products but also due to calcium bioavailability problems in plant-based diets.
Mental Health Problems
Vegans have a greater prevalence of mental health problems, which may lead to a poorer quality of life. Eleven of 18 studies found that meat-free diets were linked with worse psychological health, four were inconclusive, and three found that meat-free diets resulted in improved results. The most thorough research found that meat-avoiders (i.e., "full vegetarians") had a 7.4%, 24.1 %, and 35.2% 1-month, 12-month, and lifetime prevalence of unipolar depressive disorders, respectively. In contrast, meat consumers had a much lower prevalence: 6.3%, 11.9%, and 19.1%. Similarly, the 1-month, 12-month, and lifetime prevalence of anxiety disorders for meat abstainers were much higher at 20.4%, 31.5%, 31.5%, and 10.7%, 17.0%, and 18.4% in the meat eaters respectively. The study highlights the high incidence of mental health problems among vegans, emphasizing the vital need of increasing awareness of these illnesses to facilitate early intervention.
Risk of Fractures
After adjusting for socioeconomic variables, lifestyle covariates, and body mass index (BMI), a recent study reported that as compared to meat-eaters, there was an increased risk of hip fractures observed in vegetarians (HR 1.25; CI 1.04-1.50), vegans (2.31; 1.66-3.22), and fish eaters (1.26; 1.02-1.54). Vegans also had a greater incidence of overall fracture (1.43; 1.20-1.70), leg fractures (2.05; 1.23-3.41), and fractures in other major sites (1.59; 1.02-2.50).
Orthorexia Nervosa
Orthorexia nervosa (ON) is defined as a fixation on health-conscious eating behavior. It involves obsessive (compulsive) food decisions, self-imposed anxiety, self-punishment, and increasingly extreme limitations. As a result of diet-related concerns, individuals develop dietary restrictions, lack of food pleasure, inflexible and rigid eating behaviors, and ritual activities surrounding food preparations.
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Potential Risks for Children and Adolescents
A balanced diet is critical for children and adolescents to meet their bodies' rising demands during the growth spurt, rendering the implications of VD in this vulnerable age more intriguing. Subsequent cross-sectional studies showed that vegetarian and/or vegan children had a lower bone mineral density (BMD). Desmond et al. observed that vegetarians and vegans were shorter than omnivores (-0.32 and -0.57 height z scores, respectively), but the difference was non-significant in vegetarians. The research showed that after controlling for body size, vegan children had substantially lower vitamin D levels and BMD than omnivores. It is suggested to maximize childhood BMD to promote peak BMD and therefore reduce the risk of osteoporosis and fracture in adulthood. The authors concluded that vegans had lower BMDs even when body and bone size were taken into consideration. It does not seem to be ideal to start puberty, a period when bone-specific nutrition requirements are greater, with an already established BMD deficiency. If such deficiencies continue throughout adolescence as a result of a diet, they may raise the likelihood of poor bone outcomes later in life.
Potential Risks During Pregnancy
Optimal fetal growth requires balanced maternal nutrition during pregnancy. Mothers on rigorous VD are at risk of vitamin insufficiency, which can lead to poor fetal outcomes. In comparison to an omnivorous diet, the vegan diet was substantially linked with an elevated risk of small-for-gestational-age infants. Birthweight in vegans was lower compared to lacto-ovo-vegetarians and to omnivores but not to fish-eaters. Vegans also had a lower mean gestational weight gain compared only to omnivores. Maternal B12 status influences their offspring’s B12 levels and is an independent risk factor for neural tube defects (NTD). Studies have shown an association between low B12, low birth weight, and pre-term delivery. Vegan mothers may have poor prenatal nutritional status, resulting in low maternal fat reserves for breastfeeding. Providers should evaluate a woman's nutrition and energy consumption frequently. Women on restrictive diets may need to take supplements or eat fortified foods to meet the required needs throughout pregnancy and breastfeeding.
Navigating a 30-Day Vegan Challenge
Embarking on a 30-day vegan challenge can be a rewarding experience, offering a chance to explore new foods, improve your health, and contribute to a more sustainable lifestyle. However, it's essential to approach this challenge with careful planning and attention to your nutritional needs.
Planning and Preparation
Before starting your vegan journey, take some time to research and plan your meals. Familiarize yourself with vegan sources of protein, iron, calcium, vitamin B12, and other essential nutrients. Explore vegan recipes and identify dishes that appeal to you. This will help you stay excited and motivated throughout the challenge.
Addressing Challenges
As with any dietary change, you may encounter challenges during your 30-day vegan challenge. One common challenge is navigating social situations and eating out. When dining with non-vegan friends and family, consider suggesting restaurants with vegan options or offering to bring a vegan dish to share. When eating out, don't hesitate to ask about ingredients and substitutions to ensure your meal is vegan-friendly. Another challenge may be dealing with cravings for non-vegan foods. If you experience cravings, try experimenting with vegan alternatives or finding healthy vegan snacks to satisfy your appetite.
Read also: Lose Weight with Veganism
Monitoring Your Health
Pay attention to how your body responds to the vegan diet. If you experience any negative side effects, such as fatigue, weakness, or digestive issues, consult with a healthcare professional or registered dietitian. They can help you identify any nutrient deficiencies and recommend appropriate supplements or dietary adjustments.
The Raw Vegan Diet: An Even Stricter Approach
The raw vegan diet is a subset of veganism that combines the principles of veganism with those of raw foodism. Like veganism, it excludes all foods of animal origin. Then it adds the concept of raw foodism, which dictates that foods should be eaten completely raw or heated at temperatures below 104-118°F (40-48°C). A raw vegan diet is generally rich in fruits, vegetables, nuts, seeds, sprouted grains and legumes. It also tends to be naturally low in processed foods. Those choosing to follow a raw vegan diet are often motivated by health reasons. Alternative meal preparation methods, such as juicing, blending, soaking, sprouting and dehydrating, are used instead of cooking. Some proponents also believe that a raw vegan diet provides all the nutrients humans need - which is why supplements are often discouraged.
Potential Benefits of a Raw Vegan Diet
A raw vegan diet may improve heart health due to its focus on fruits and vegetables, both of which are consistently linked to lower blood pressures and a reduced risk of heart disease and stroke. Observational studies report that vegans may have up to a 75% lower risk of developing high blood pressure and a 42% lower risk of dying from heart disease. Vegan diets are particularly effective at reducing “bad” LDL cholesterol. A raw vegan diet may also reduce your risk of diabetes. This may partly be due to its focus on fruits and vegetables, which are linked to a lower risk of type 2 diabetes. Additionally, this diet is rich in fiber - a nutrient linked to lower blood sugar levels and increased insulin sensitivity. One recent review study linked vegetarian and vegan diets to a 12% lower risk of type 2 diabetes, with vegan diets being the most effective. A raw vegan diet seems very effective at helping people lose weight and keep it off. In fact, studies consistently link raw food diets - including raw veganism - to lower amounts of body fat. Raw vegan diets are high in both soluble and insoluble fibers. Insoluble fibers add bulk to your stools and help food move more quickly through your gut, reducing the likelihood of constipation. Soluble fiber is also beneficial, as it helps feed the good bacteria in your intestines.
Potential Risks of a Raw Vegan Diet
One of the prerequisites to a well-planned vegan diet is to ensure it provides all the vitamins and minerals your body needs. You can do so by consuming either fortified foods or supplements to compensate for the nutrients it is naturally low in. Vitamin B12 is one example of a nutrient naturally lacking in a raw vegan diet. Getting too little of this vitamin can lead to anemia, nervous system damage, infertility, heart disease and poor bone health. While anyone can have low vitamin B12 levels, vegans not taking supplements are at a higher risk of deficiency. The use of supplements is often discouraged on a raw vegan diet, due to the belief that you can get all the nutrients you need from raw foods alone, which can increase your risk of nutrient deficiencies. Raw vegan diets also appear to be low in calcium and vitamin D, and proponents often discourage the use of iodized salt, which may further put you at risk of deficiency. Several aspects of a raw vegan diet may result in weaker muscles and bones. For starters, this way of eating tends to be low in calcium and vitamin D - two nutrients needed for strong bones. What’s more, a raw vegan diet tends to provide very little protein - often less than 10% of your total number of calories per day. Raw vegan diets may also increase your likelihood of tooth decay, especially diets which include a lot of citrus fruits and berries. In some cases, a raw vegan diet may reduce fertility. In one study, 70% of women following a raw vegan diet experienced irregularities in their menstrual cycle. What’s more, about a third developed amenorrhea - a condition in which women stop menstruating entirely.