The benefits and risks of a vegan diet 

The food we eat significantly influences our health and the world around us. In recent years, an increasing number of people are choosing a vegan diet, driven by health concerns and ethical considerations of lifestyle choices. This article is for you if you are contemplating switching to a vegan diet, are already practising it or are simply interested in learning the benefits and risks of veganism then this article is for you. 

Introduction 

A vegan diet is a plant-based diet that excludes meat and any other animal-derived products. 

Recently, the popularity of a vegan diet has increased rapidly; for example, from 2014-2018, the number of vegans in America increased by 600%.^１

This article will consider the risks and benefits of adopting a vegan diet. Understanding these factors is crucial for those who are considering or who are already following a vegan diet. This is because, although a vegan diet could bring many health advantages, there are some downsides that people who follow it should be aware of.  

Benefits of a vegan diet 

Health benefits

The vegan diet has been suggested to offer several health benefits, including:

• Lower risk of heart disease and certain types of cancer – Foods in the vegan diet, such as nuts, seeds, legumes, fruits, and vegetables, are typically rich in fibre, vitamins, minerals and antioxidants, which could reduce the risk of heart disease and some cancers³
• Help with weight management and obesity  - Typically, a plant-based diet is high in fibre and lower in calorie density and is often associated with a reduced body mass index (BMI)⁴
• Reduce the risk of type 2 diabetes - Plant-based diets have been associated with improved insulin sensitivity⁵
• Potentially lower cholesterol -  Consuming a large variety of plant-based foods can help lower cholesterol and improve overall heart health⁶

Notably, adopting a vegan diet does not ensure that you will experience these health benefits, nor are they fully demonstrated.  

Environmental benefits of the vegan diet 

For some individuals, transitioning to a vegan diet is motivated by environmental concerns. It is considered that a vegan diet can help to reduce greenhouse gas emissions, decrease pollution levels, and conserve natural resources. Research suggests that if the entire global population adopted a vegan lifestyle, the agricultural land required would decrease by 75%, compared to what is currently used to support our diet.⁷

Ethical and animal welfare considerations 

In addition to health and environmental considerations, there are also ethical and animal welfare benefits associated with switching to a vegan diet. By reducing or eliminating the consumption of animal products, fewer animals are killed for livestock purposes, leading to an overall decrease in animal suffering. 

Risks of a vegan diet 

Nutritional deficiencies 

When following a vegan diet, there is a risk that you will be deficient in some nutrients, including protein, vitamin B12, iron and omega-3 fatty acids. Why these nutrients are important and where to find them in a vegan diet are covered in detail below. 

It's crucial to remember that a vegan diet does not guarantee a deficiency in these elements. Rather, a person who does not eat a balanced diet faces the risk of being deficient. Regardless of your diet, you should be aware that your body receives the nutrients it needs for proper function. 

Protein 

Protein is essential for the growth and repair of body tissues, including muscles and bones. Although the reference nutritional intake for adults is approximately 0.75g per kg of body weight, the average protein intake across all age groups in the UK surpasses this recommendation.⁸

Many people assume that a vegan diet is low in protein. However, protein may also be found in a variety of plant-based foods, including:   

• Brown rice
• Beans 
• Chickpeas
• Lentils 
• Tempeh
• And many more…

While studies suggest that plant protein might not be as efficiently absorbed as animal-derived protein, consuming a range of plant-based protein sources will allow you to meet your body's requirements. 

Vitamin B12 

Vitamin B12 is an essential nutrient that maintains the health of your body’s blood and nerve cells and is involved in DNA synthesis, the genetic material in our cells. Adults are advised to consume 2.4 micrograms of vitamin B12 per day, and it is especially important for pregnant women.^{1, 10}

In a non-vegan diet, vitamin B12 is primarily consumed from animal-derived foods such as fish, meat, poultry, milk, and other dairy products. However, vitamin B12 is not naturally found in plant foods unless they have been fortified, meaning that they have had extra nutrients added to them that are not normally there. 

Fortified foods include: 

• Fortified breakfast cereals 
• Nutritional yeast 
• Marmite 

As there are limited sources of vegan vitamin B12, supplementation may be required to ensure that you get enough vitamin B12 in your diet for normal body function. These are readily available in health food shops and pharmacies. Lack of vitamin B12 can cause symptoms such as: 

• Headaches
• Palpitations 
• Loss of appetite 
• Vision problems 
• Feeling weak or tired

More information about vitamin B12 deficiency can be found at https://www.nhs.uk/conditions/vitamin-b12-or-folate-deficiency-anaemia/symptoms/. Consult a medical professional if you think you have symptoms of a vitamin B12 deficiency 

Iron

 Iron is essential for the production of red blood cells, oxygenation of blood and the maintenance of healthy skin, hair and nails. The recommended daily intake for the average adult woman is 18mg of iron per day, whilst men require 8mg per day. However, people following a vegan diet need almost double this amount due to the reduced iron absorption from plant-based sources compared to animal sources.¹¹

Vegan foods that are high in iron include: 

• Leafy green vegetables: broccoli, spring greens, watercress
• Nuts
• Dry fruit: apricots, prunes, and figs
• Pulses
• Wholemeal bread and flour 

It is important to be aware of how much iron you are consuming and know the symptoms of iron deficiency. Iron deficiency may cause: 

• Tiredness and lack of energy
• Heart palpitations 
• Pale skin 

More information about iron deficiency can be found at https://www.nhs.uk/conditions/iron-deficiency-anaemia/. If you feel you lack iron in your diet, supplements are readily available at health shops and pharmacies. 

Omega-3-fatty acids

Omega-3 fatty acids are essential fatty acids for various bodily functions such as eye, brain, and sperm health, as well as heart, blood vessel and immune system function. The body cannot produce its omega-3; this must be obtained from your diet. 

It is recommended that adult men consume 1.6g of omega-3 fatty acids per day and women 1.1g. However, the recommended amount may vary by age and other factors such as pregnancy.¹² 

As stated, oily fish such as salmon, mackerel, and tuna is a good source of omega-3. However, it can be found in vegan foods such as: 

• Flaxseeds
• Chia seeds
• Walnuts 
• Rapeseed oil 

With a vegan diet, it is relatively straightforward to consume enough omega-3 fatty acids for optimum health. However, it is essential to be mindful of incorporating these sources into your diet. If you find it challenging to consume enough omega-3 fatty acids, supplementation is a good option. 

Mental health considerations 

Restrictive eating is a pattern of eating that is characterised by limitations on the type or amount of food consumed, often with a goal of weight loss, health improvement or ethical reasons. The vegan diet is a type of restrictive eating as it excludes all animal-derived products from one’s diet and lifestyle.

Your motivations for transitioning to a vegan diet may be motivated by the potential weight loss benefits, which is valid. However, it is crucial to approach this change in a healthy and controlled manner to ensure adequate nutrition.  

When considering switching to a vegan diet, it is advisable to consult a healthcare professional who can provide you with the appropriate support and guidance to adopt this lifestyle in a nutritionally balanced way. This is especially important if you have a history of mental health problems, specifically surrounding food, and it is necessary to remember that support exists. 

Social and practical challenges

Various factors can affect your ability to adhere to a vegan diet. For instance, there may be a lack of vegan food options in certain settings. When you think you may be in a position where there is a lack of vegan food available to you, it is important to plan to ensure that you are still well nourished. 

Additionally, social and cultural pressures may come into play. In many parts of the world, veganism isn’t widely accepted, and those who follow the diet may face criticism or negativity from individuals who consume animal products. 

When transitioning to a vegan diet, or any dietary restriction, it’s essential to recognise that more thought and effort may be required in planning and preparing meals to ensure proper nutrition.
This process takes time and effort, but is necessary for giving yourself the best chance of success with a vegan diet. Consulting with a healthcare professional and finding a supportive community can be helpful when navigating these challenges. 

Strategies for a balanced vegan diet 

The vegan diet may not work for everyone, and some people find that they are unable to sustain this, perhaps due to their lifestyle or difficulties in obtaining essential nutrients from non-animal products. It is an important thing to remember that what works for you may not work for other people, and balance is key to any diet. 

For those interested in a vegan diet, education about different food groups and nutrients required for a balanced diet is crucial. A healthcare professional can help you understand this. 

To optimise nutrient intake on a vegan diet, it is essential to consume plenty of whole grains, legumes, fruits and vegetables. Look for fortified foods and consider supplements for essential vitamins. Being mindful of the symptoms of nutrient deficiencies is important, as well as planning and preparing meals in advance to ensure your nutritional needs are met. 

Furthermore, it is important to be aware that not all vegan foods are inherently healthy. Some processed vegan options can be calorie-dense, leading to weight gain if consumed in excess. 

Conclusion 

To conclude, the vegan diet appears to come with both benefits and risks. There is a potential for it to decrease your risk of certain diseases or to have significant environmental benefits; however, if not properly managed, it could result in nutritional deficiencies. A solid understanding of what constitutes a healthy and balanced diet is essential when choosing to follow a vegan diet, as is the case with any eating plan. Your motivation for adopting a vegan diet will be unique to you, and the health benefits you experience will be individual. 

When making a significant dietary change, it's important to consult with a healthcare professional or registered dietitian. They can guide the way to approach your diet and whether veganism is suitable for you.