What is a Vegan Diet? | What are the Drawbacks of Veganism? | The Takeaway
Overview
Higher nutritional value. Lowered risk of disease. Less strain on the planet’s finite resources.
Sound good? If you or someone you know eats a strictly plant-based or vegan diet, those are some of the more noble points that one can make about the food they choose. After all, almost everyone has heard that eating too much meat has inherent dangers to health and the environment.
But, do the many lofty claims of living vegan stand up to scientific scrutiny? Is it time to toss out those beef burgers in favor of soy patties to reap better health and leave the planet a better place for future generations?
If you have been thinking about pursuing a plant-based diet and are wondering if you should, here is some information to help you make that decision.
What is a Vegan Diet?
In its strictest application, a vegan diet is entirely plant-based, eschewing all food products made from animal sources, including some less obvious items such as mushrooms and honey.
Following a plant-based diet is growing in popularity in the U.S. and is generally considered a healthier alternative to the more traditional, omnivorous diet that includes various animal-sourced foods.
More specifically, high meat consumption is associated with obesity, heart disease, metabolic syndrome, and gastrointestinal cancers.[1]
Eating meat also leaves little room for fiber and antioxidant intake commonly derived from plants, leaving the door open for the growth of unhealthy gut bacteria.[2]
Finally, a vegan diet is also a more environmentally sustainable way of life as it has been shown to reduce greenhouse gas emissions that are usually higher with the use of animals for food production.[3]
What are the Drawbacks of Veganism?
When comparing a vegan diet to one that includes animal products, research has shown an overall tendency to favor the plant-based way of eating due to the potential avoidance of health concerns that can arise from over consumption of meat and dairy products. But there are some drawbacks to consider as well.
For one, animal protein is more nutritionally complete than plant-based protein.[1] Proteins are the human body’s building blocks, allowing for the growth and maintenance of muscle, which is very important at any stage of life.
Additionally, a vegan eating style may result in deficiencies in certain micronutrients such as vitamin B12, zinc, and calcium – all essential components of a well-balanced life to support health and function.[4]
The Takeaway
When you adopt a plant-based eating method, you can expect less intake of saturated fats, cholesterol, potentially harmful gut bacteria, and an increased dietary fiber.[5] The result of this is lower cholesterol, lower blood pressure, and lower risk of heart disease.
If you opt for a vegan diet, remember that you will be missing some essential nutrients that animal-based foods provide.
To mitigate potentially adverse effects, regularly consume foods fortified with vitamins B12 and D, calcium, and Omega 3 fatty acids or take supplements.
Finally, eat plenty of beans, peas, lentils, and other plant-based foods that provide protein to ensure adequate intake of this crucial macronutrient.
So, to answer whether a vegan diet is healthy, scientific research points strongly to a ‘yes.’ And even though plant-based diets may lead to nutritional deficiencies in the long term, with some relatively simple strategies, these can be kept in check.
References:
- Ewy MW, Patel A, Abdelmagid MG, Mohamed Elfadil O, Bonnes SL, Salonen BR, Hurt RT, Mundi MS. Plant-Based Diet: Is It as Good as an Animal-Based Diet When It Comes to Protein? Curr Nutr Rep. 2022 Jun;11(2):337-346. doi: 10.1007/s13668-022-00401-8. Epub 2022 Feb 22. PMID: 35194768.
- Barnard ND, Leroy F. Children and adults should avoid consuming animal products to reduce risk for chronic disease: YES. Am J Clin Nutr. 2020 Oct 1;112(4):926-930. doi: 10.1093/ajcn/nqaa235. PMID: 32889521.
- Craig WJ, Mangels AR, Fresán U, Marsh K, Miles FL, Saunders AV, Haddad EH, Heskey CE, Johnston P, Larson-Meyer E, Orlich M. The Safe and Effective Use of Plant-Based Diets with Guidelines for Health Professionals. Nutrients. 2021 Nov 19;13(11):4144. doi: 10.3390/nu13114144. PMID: 34836399; PMCID: PMC8623061.
- Bakaloudi DR, Halloran A, Rippin HL, Oikonomidou AC, Dardavesis TI, Williams J, Wickramasinghe K, Breda J, Chourdakis M. Intake and adequacy of the vegan diet. A systematic review of the evidence. Clin Nutr. 2021 May;40(5):3503-3521. doi: 10.1016/j.clnu.2020.11.035. Epub 2020 Dec 7. PMID: 33341313.
- Craig WJ. Health effects of vegan diets. Am J Clin Nutr. 2009 May;89(5):1627S-1633S. doi: 10.3945/ajcn.2009.26736N. Epub 2009 Mar 11. PMID: 19279075.
