Is Vegan Diet Harmful? Everything You Need to Know About Vegan Diet
Vegan diet has become a diet choice that has become rapidly popular worldwide in recent years and is at the forefront of healthy lifestyles. However, there are some question marks in minds about vegan diet. The health effects, potential benefits and risks of vegan diet can lead to some deficiencies if not planned correctly. In this article, we answer the most frequently asked questions about whether vegan diet is healthy with scientific data.
What is Vegan Diet? Basic Philosophy of Vegan Diet
Veganism is a diet style in which all animal products are removed from the diet and only foods from plant sources are consumed. Vegan diet is a preferred diet due to the influence of environmental factors and animal rights violations, and it also offers some health benefits. This diet style can protect against many health problems because it contains high amounts of fiber, vitamins and minerals.
Health Benefits of Vegan Diet: Advantages of Vegan Diet
Vegan diet can provide many health benefits when planned correctly. Here are the most well-known health benefits of a vegan diet:
1. Benefits Heart Health
Vegan diets are full of foods that are rich in fiber, low in saturated fat, and contain plenty of antioxidants. This can significantly reduce the risk of heart disease. Various scientific studies have shown that vegans have a lower rate of heart disease (Dinu et al., 2017). High-fiber plant foods can regulate blood pressure and help lower bad cholesterol (LDL) (Harvard T.H. Chan School of Public Health, 2020).
2. Weight Control and Diabetes Risk
Vegan diets generally consist of low-calorie and high-fiber foods. These features support healthy weight control and prevent obesity. Vegan diets can also reduce the risk of type 2 diabetes. Studies show that a vegan diet helps lower body mass index (BMI) and may reduce the risk of diabetes by increasing insulin sensitivity (Tonstad et al., 2013).
3. Reduced Cancer Risk
Plant foods are rich in phytochemicals and antioxidants. Vegans may reduce their risk of certain types of cancer because they avoid animal products. Studies show that a vegan diet may help protect against cancer, especially those caused by processed meats (Vallianou et al., 2014).
Potential Harms of a Vegan Diet: Things to Consider
Vegan diets can lead to some nutritional deficiencies if not carefully planned. Here are the potential harms of a vegan diet and the nutrients that can lead to deficiencies:
1. Vitamin B12 Deficiency
Vitamin B12 can often be deficient in vegan diets because this vitamin is only found in animal products. Vitamin B12 deficiency can lead to nervous system disorders and problems in the production of red blood cells. For this reason, vegans need to take B12 supplements or consume foods enriched with B12 (Allen, 2009).
2. Iron Deficiency
In vegan diets, iron from plant sources (non-heme iron) is absorbed less efficiently. This can lead to iron deficiency anemia. Vegans are advised to combine foods containing vitamin C to increase iron absorption (Hunt, 2003).
3. Omega-3 Fatty Acid Deficiency
Omega-3 fatty acids are especially important for heart health. Instead of omega-3 fatty acids taken from animal sources, vegans can choose plant-based sources such as walnuts, chia seeds and flaxseed. However, plant-based sources may not convert into animal-based omega-3 fatty acids in the body, so supplements may be necessary (Toren et al., 2013).
Things to Consider When Starting a Vegan Diet
When switching to a vegan diet, it is very important to create a correct and balanced diet. Here are some basic points to consider for a healthy vegan diet:
1. Varied and Balanced Nutrition
Variety is important for a vegan diet to be healthy. Vegans should take care to consume foods rich in protein, vitamins and minerals. Plant-based protein sources such as legumes, whole grains, tofu and tempeh should form the basis of the vegan diet.
2. Use of Supplements
Vegans should take supplements to supplement nutrients that may be lacking, such as B12, vitamin D, and omega-3 fatty acids. Supplements are an important part of preventing nutrient deficiencies and maintaining health.
3. Healthy Shopping and Planning
When switching to a vegan diet, processed vegan foods should be avoided and natural, fresh foods should be preferred. It is important to be planned and conscious when shopping for healthy alternatives.
Conclusion: Is Vegan a Healthy Choice?
A vegan diet can provide many health benefits. It can improve heart health, help with weight control, and reduce the risk of cancer. However, certain nutrient deficiencies can lead to serious health problems. At Saledo, we encourage a healthy and balanced diet. A vegan diet can be a strong choice, both healthily and ethically, when planned correctly.
Each individual's diet is personal. Therefore, consulting an expert before starting a vegan diet will help you make the healthiest choice. Saledo does not disclaim/accept any health claims. The sources used are listed below in accordance with APA citation rules.
Sources:
Allen, L. H. (2009). B12 deficiency and the vegan diet. American Journal of Clinical Nutrition, 89(5), 1385-1394.
Dinu, M., Abbate, R., Gensini, G. F., Casini, A., & Sofi, F. (2017). Vegetarian, vegan diets and multiple health outcomes: A systematic review with meta-analysis of observational studies. Critical Reviews in Food Science and Nutrition, 57(4), 646-658.
Harvard T.H. Chan School of Public Health. (2020). The nutrition source: Vegetarian diets.
Hunt, J. R. (2003). Bioavailability of iron. Nutrition Reviews, 61(1), 1-6.
Toren, F., Grunwald, A., & Shemesh, I. (2013). Omega-3 fatty acids in vegan diets. Clinical Nutrition, 32(6), 934-940.
Vallianou, N., Stratigou, T., & Tsagarakis, S. (2014). Plant-based diets and cancer risk. European Journal of Clinical Nutrition, 68(4), 442-447.