Veganism is a diet that sees those following it abstain from eating any products that are sourced from animals. But is veganism healthier? Is it easier to become vitamin B12 deficient? And is it a diet high enough in protein? We address these questions.
Why is veganism so popular?
In 2016 The Vegan Society and Vegan Life Magazine commissioned research that estimated there are currently over half a million vegans in Britain, which is a significant increase on the 150,000 estimated in 2006, making veganism one of Britain’s fastest-growing lifestyle movements. This research also showed that 42% of vegans are aged 15 to 34 compared to just 14% who are over 65, suggesting the trend of growth is likely to increase.
Reasons for going vegan vary depending on the individual but typically relate to sustainability, health, and animal welfare. A shift towards positive portrayal in the media has undoubtedly contributed to more widespread popularity; including documentaries on the realities and consequences of animal agriculture; high-profile athletes following a plant-based diet; and vegan blogs and recipes on social media.
Is it healthier to be vegan?
High meat intake has been extensively linked to increased risk of non-communicable diseases, including cardiovascular disease, cancers, and diabetes.
The International Agency for Research on Cancer recently reclassified processed meat as Group 1 (carcinogenic) and red meat as Group 2A (probably carcinogenic) cancer risks.
Furthermore, a review of the evidence concluded the highest intakes of processed meat are associated with a 32% increased risk of type 2 diabetes (T2D).
Independent of total red meat consumption, high-temperature cooking methods, especially barbequing, can further increase cancer and T2D risk among regular meat-eaters.
A separate review found that eating processed meat was associated with a 42% higher risk of cardiovascular disease and a 19% higher risk of T2D, but the researchers didn't find a higher risk among individuals eating unprocessed red meat, highlighting an important distinction.
What role does dairy play?
The evidence for the association between dietary intake of dairy products and disease risk is mixed and inconclusive, most likely due to the variation between products. For example, consumption of high-fat dairy and cheese has been shown to reduce the incidence of T2D.
Similarly, a review of the evidence has concluded that some dairy products, like yoghurt, might play a role in the prevention of T2D. Overall, evidence-based national diet surveys don't suggest a link between dairy and obesity and high blood pressure and even suggests that when consumed in the context of a healthy diet, it's inversely associated with obesity risk.
Should you worry about the lack of protein?
Discussions surrounding vegan diets often involve protein, but this shouldn't be a concern with western plant-based diets, with the exception of high-level athletes. UK adults consume on average 70% more protein than required, with vegans also consuming above the recommended amount.
Varied and properly planned vegetarian and vegan diets are shown to be healthy, effective for weight loss, provide good maintenance of blood glucose levels. This results in metabolic and cardiovascular benefits including reversing atherosclerosis and decreasing cholesterol and blood pressure.
Plant-based diets are observed to reduce the risk of developing metabolic syndrome and T2D by approximately 50%, which points to the use of plant-based diets as a means of prevention and treatment of cardiovascular disease.
What are the pros and cons?
The average vegan diet benefits from increased vitamin C and fibre, and reduced saturated fat when compared to the average meat containing diet.
Typically, vegans also have a lower BMI, likely due to the reduction in saturated fat and the consumption of less energy-dense foods, which also translates to reduced cholesterol levels and cardiovascular disease risk.
Unsurprisingly, vegan diets contain significantly more fruits and vegetables, which are typically lacking in a western diet.
But a diet that excludes animal products has the potential to be deficient in calcium, vitamin D, iron, zinc, omega-3, and vitamin B12.
When purchasing dairy-free products, selecting fortified options can help to avoid these deficiencies. Similarly, tahini, a popular product in vegan dishes, is a good source of zinc, iron, and calcium.
Is going vegan sustainable?
The evidence for plant-based diets is compelling, but achieving total adherence to a plant-based diet on a population level is unrealistic and perhaps unnecessary.
A significant reduction in the consumption of meat products combined with increased consumption of plant-based foods, particularly fruit and vegetables, is likely to yield the positive benefits of a plant-based diet, while also reducing the likelihood of deficiencies.
The NHS acknowledges that vegan diets are suitable for all individuals other than children under the age of two, though a good understanding of dietary requirements is needed.
For older children and pregnant or breastfeeding women, care needs to be taken to ensure the necessary requirements for energy, calcium, iron, omega-3 fatty acids, and vitamin D are met.
When plant-based diets are both well planned and varied, they have the potential for extensive benefits in terms of both health and sustainability.
Harvard School of Public Health. (2010, May 18). Eating processed meats, but not unprocessed red meats, may raise risk of heart disease and diabetes, study finds. ScienceDaily. Retrieved March 14, 2022, from www.sciencedaily.com/releases/2010/05/100517161130.htm