Going Vegan: what it is and how to follow this diet

There are many different types of vegans, but this post will focus on the dietary vegan. A dietary vegan does not consume meat, dairy, eggs, fish, gelatin, or honey. Instead, their diet may consist of nuts, seeds, vegetables, whole grains, legumes, fruits, and plant-based alternatives. A vegan diet is sometimes mistaken for the vegetarian diet, which is different since it includes some animal products, such as milk, eggs, and dairy products.

*If you’re interested in learning more abut meat substitutes, click here!

What is the history of veganism?

The Vegan Society tells us that the exclusion of animal products was noted over 2,000 years ago. However, there was no official term to describe the exclusion of animal products until November 1944. A small group of vegetarians including, Donald Watson, an animal rights advocate, decided to create a term to better describe their lifestyles. The official name, vegan, was derived from vegetarian. This term also extended beyond food, which included the exclusion of wearing animal products, and contributing to the harm of animals.

What is the vegan trend?

There is a rising trend in the interest of the vegan diet which can be attributed to animal rights, environmental concerns, health consciousness, and celebrities, according to the website Leave It To The Experts.  As a result, there has been an increased number of restaurants offering vegan products, and markets for plant-based products. 

 

According to a report by the Plant Based Food Association, “U.S. sales of plant-based meat, dairy, and eggs have outpaced sales of conventional animal products for the third consecutive year.” Additionally, the data suggests a 27% increase in plant-based products with a total sales revenue of $7 billion in the United States. 


As of now, Expert Market Research suggests the plant-based market is expected to increase 9% from 2021 to 2026. By 2026, this market is expected to increase to $26.1 billion worldwide.

Why would someone choose to go vegan?

A person might choose to adopt a vegan diet for environmental issues, animal welfare, religious, and health reasons. One of the main reasons a person may choose the vegan diet is for health reasons, such as heart health, lower chances of certain cancers (colon cancer), and managing diabetes with diet. However, is the diet worth trying?

Benefits of the vegan diet

A whole food plant-based diet may consist of minerals, macronutrients, fiber, and antioxidants.

There are some studies that suggest that people who follow a plant-based diet may have a lower BMI than those who consume animal products (4). Additionally, vegans may have lower mean total cholesterol and concentration which reduces the risk of heart disease (5). 

Heart disease

According to the Center for Disease and Control, heart disease is the leading cause of death in the United States. 

Risk factors that may contribute to heart disease include obesity, high cholesterol, high LDL, and high blood pressure. Based on several studies, vegans may have a reduced risk of acquiring heart disease than other dietary groups (8, 9, 10, 11). This may be attributed to some of the beneficial components of the plant-based diet such as antioxidants, fatty acid profile of nuts, fiber, lack of saturated fats and cholesterol (3, 6, 13).

Plaque buildup, or artery blockages, can also be of concern. Several studies suggest that vegetarians have a reduced risk of developing and dying from ischemic heart disease (14, 15, 16, 17). Some of the aspects contributing to these findings could be weight, lipid levels, and lack of saturated fats. 

*Please note that many of these studies included vegans in the same group as vegetarians while analyzing the results.

Cancer

Like heart disease, cancer is another top cause of death in the United States. Cancer is the uncontrolled growth of cells in the human body. There is no cure for this condition but some studies suggest that the risk factors could be reduced. A systematic review suggests that vegans may have a reduced risk of developing certain cancers (18). This reduced risk factor may be due to some of the nutrients present in the vegan diet such as phytochemicals and fiber.

Overweight and obesity

Obesity is another common condition in the United States. It is defined as having a BMI of 30 or higher. Studies suggest that vegans tend to have a lower BMI than other dietary groups and less likely to be obese (18). Additionally, it may be an effective approach for weight loss in overweight individuals (19, 20, 21). A contributing factor to the low BMI and weight loss may be the high fiber in the plant-based diet. Fiber affects the level of fullness which may result in less calorie intake.

Type 2 Diabetes

Type 2 diabetes is another prevalent condition in the United States. It is characterized by high blood sugar levels . Many studies suggest that vegans may have a reduced risk of developing type 2 diabetes (22, 23, 24). Additionally, there is a correlation of reduced blood sugar level in people with type 2 diabetes following a vegan diet. These findings may be due to the effects of whole grains, dark leafy greens, nuts, and high fiber in the vegan diet.

Vegan diet concerns

Vitamin B12

A water soluble vitamin, mainly found in animal products (3), it is essential for neurological function.  An individual has limited stores of this vitamin in their liver so they may result in a deficiency at some point if it is not consumed. Vitamin B12 is found in animal products, like meat and fish. What’s so great about this day and age, is that vitamin B12 can be found in fortified breakfast cereals and nutritional yeasts. Perfect for the everyday vegan!

Deficiencies of this vitamin may include fatigue, macrocytic anemia, and dementia.

*You can read more about Vitamin B12 here!

Vitamin D

Also another nutrient that may be low in vegans (3). Vitamin D is a fat-soluble vitamin that is vital for bone health and absorption of calcium (1). Vitamin D can be found in oily fish, liver, sunlight exposed mushrooms, and egg yolks. If you’re following a vegan diet, find it in fortified orange juice, or as a dietary supplement with supervision from your doctor.

Deficiencies of the vitamin include rickets (children), osteomalacia (adolescents & adults), and osteoporosis (typically older adults).

DHA

A type of omega-3 fatty acid, low intake of DHA may be a concern, which is connected to neurological health (3). Normally found in fatty fish and eggs, vegans can find DHA in certain types of algae. DHA is very important for brain and eye function.

Deficiencies of DHA may cause memory issues.

*You may have heard that flaxseed contains DHA. Well, it doesn’t. It contains ALA, which is another type of omega-3, which is a precursor to DHA. It’s much more efficient for the body to consume DHA straight from the source. You may need a supplement, which should be discussed with your medical provider or registered dietitian.

Calcium

One of the main functions of calcium is to aid in healthy bones and teeth. Look for soy milk, or other plant based milks, that contain calcium. Just turn the carton over, and read the ingredients list. You can also find calcium in many dark green veggies- like swiss chard, collard greens, kale, bok choy, and many more.

Deficiencies include lethargy, muscle cramps, and osteoporosis.

Iron

This mineral is important for hemoglobin to carry oxygen throughout the body, which reduces fatigue (2), and helps with immune function. Heme iron, which is better absorbed, is found in animal products (7). Non-heme iron, which is not as efficiently absorbed, is found in animal products, like broccoli, Brussels sports, and Swiss chard.

*Tip: consume your non-heme iron sources with vitamin C, it helps the absorption (6)!

*Read more about iron and anemia right here!

Protein

You know protein is essential for proper nutrition, supporting muscles, cell repair and growth, and everyday functions of the human body. Soy products, lentils, nuts, seeds, and whole grains are some of the foods where you can find vegan sources of protein. If you still feel like you aren’t getting enough, vegan protein powders are popular on the market these days.

 Deficiencies in protein are not common in the United States, but they could include edema, loss of muscle mass, and stunted growth in children.

For common concerns while following the vegan diet, and tips to swap, switch, or substitute, click here!

Bottom line

The vegan diet can be healthy if it is followed properly. However, some drawbacks of a poorly planned vegan diet include potential lack of vitamin D, vitamin B12, DHA, calcium, and iron. 

Some of the benefits include a decreased risk for certain chronic diseases and cancers. However, if you choose not to follow the vegan diet, adding more plants to your diet may still be beneficial.

Authour's opinion

Nancy is an aspiring dietitian, and experienced vegan eater. Here is her story and experience with following a vegan diet.

 

I have been following the vegan diet for over nine years. My transition to the vegan diet was not smooth. I started off by consuming only alternative soy products. I was extremely lethargic. It was also difficult to find vegan alternatives in the store. However, after gaining insight from research, long-term vegans, and taking a nutrition course, I decided to eat a more balanced vegan diet. The balanced vegan diet included whole grains, nuts, seeds, legume, fruits, vegetables, and occasional treats. After implementing these changes, I was no longer lethargic. I must say that over the years, it has been easier to follow the vegan diet as it has grown in popularity. I think it is worth it to try the vegan diet. However, you can still reap the benefits by including more plant-based foods in your diet.

This post was co-written by aspiring dietitian Nancy V.

References:

 

  1. Holick, Michael F. “Evidence-based D-bate on health benefits of vitamin D revisited.” Dermato-endocrinology 4.2 (2012): 183-190.
  2. Abbaspour, Nazanin, Richard Hurrell, and Roya Kelishadi. “Review on iron and its importance for human health.” Journal of research in medical sciences: the official journal of Isfahan University of Medical Sciences 19.2 (2014): 164.
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  12. Ros, Emilio, et al. “Nuts and Berries for Heart Health.” Current Atherosclerosis Reports, vol. 12, no. 6, 7 Sept. 2010, pp. 397–406., doi:10.1007/s11883-010-0132-5. 
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