Vegan diets are on the rise, with an estimated 1-6% of Americans now eating exclusively plant-based. Motivations range from animal rights to environmental concerns to personal health. But the big question lingers – are vegan diets actually healthy? We took a science-based look at the link between vegan eating patterns and short and long term health outcomes.
Potential Benefits of Going Vegan
Plant-powered eating comes with some impressive health perks. Over the years, study after study has shown vegans significantly slash their risks for several of the biggest disease killers.
Heart Health
Vegans tend to have lower blood pressure and cholesterol levels compared to both meat eaters and vegetarians. Since high blood pressure and LDL cholesterol can lead to atherosclerosis, heart attack, and stroke, the vegan diet offers protective effects for cardiovascular health.
In a large study tracking over 44,000 people for 18 years, vegans cut their risk of heart disease by almost 25% compared to meat eaters. Pescatarians and vegetarians also fared better heart-wise than their meat eating counterparts, though to a slightly lesser degree than vegans.
Cancer Prevention
Research indicates vegan eating patterns may curb the risks for certain cancers. Studies have linked vegan diets with up to a 35% lower risk of prostate cancer and up to a 19% lower risk of colorectal cancer. Links to lower rates of other malignancies like breast cancer are less consistent but indicate this diet may confer a protective advantage.
The lower cancer risk for vegans likely stems from higher intakes of cancer-fighting phytochemicals, fiber, antioxidants and vitamin C coupled with less exposure to carcinogenic compounds that can form during meat cooking.
Blood Sugar Control
Going fully plant based can help prevent insulin resistance and high blood sugar over time. One study showed vegans who didn’t have diabetes were 63% less likely to become diabetic over the span of 5-22 years compared to the general population. These protective effects may stem from better insulin sensitivity due to extra fiber, healthy plant fats and other active compounds.
Longevity & Mortality
Some large investigations observed those sticking to plant-only diets over several years had between a 9-19% lower risk of dying during the study compared to non-vegetarians. While vegans still die of common diseases like cancer, on average the numbers show they may live slightly longer, healthier lives with less heart disease and other chronic illnesses.
Potential Pitfalls of Vegan Diets
Veganism is linked to an array of glowingly good health outcomes. But followers of plant-based regimes can still encounter certain nutrient shortfalls or other issues leading to increased risk for problems. Here are a few things to keep in mind if you want to reap maximum benefits as a vegan.
Nutrient Deficiencies Are Common Cutting out all animal foods makes it tricky to get adequate amounts of certain nutrients. Deficiencies in the following vitamins and minerals are frequently seen among vegans.
Vegans have up to double the risk for vitamin B12 deficiency which can cause fatigue, mood issues, neurological problems and dangerous homocysteine build ups if left untreated. Those who shun eggs and dairy miss out on iodine and vitamin D leading to potential thyroid dysfunction or bone issues. Deficiencies like these increase the risk for chronic disease over the long haul.
However, with diligent nutrition planning, supplementation and/or food choices fortified with key nutrients, most deficiencies can be avoided. Variety is essential – incorporating beans, lentils, whole grains, nuts, seeds, vegetables and fruit into your daily vegan diet helps promote optimal nutrient diversity. Seeing a dietitian knowledgeable in plant-based eating is advisable as well.
Calorie Deficits & Low BMI
Some overly restrictive vegan regimes lead to inadequate calories required to maintain healthy body weight and composition. Since plant foods contain high volume and fiber, vegans may feel satiated before hitting calorie needs.
One study saw male vegans taking in 328 fewer daily calories than meat eaters. Low caloric loads can cause unwanted drops in fat free mass over time. Indeed another paper found vegan men had 5.5 pounds less muscle mass and almost 5 pounds more fat mass compared to men consuming both plants and animals. Without enough overall calories or adequate protein sources, muscle wasting and metabolic shifts can occur.
On the flip side the BMI of vegans tends to fall in the normal range more often than the overweight or obese categories in studies. Still meeting energy, macro and micronutrient needs should take priority over keeping the numbers on the scale down. Nutrient scarcity backfires health wise while proper nutrients promote healthy body composition long term.
Gut Issues
Some devotees of plant based diets battle more bloating, gas or constipation tied to all the fiber rich beans, vegetables, grains and legumes. Without certain gut nourishing animal fats and other paleo friendly foods, microbiome balance can take a hit for some nutrition experts believe.
However recent research indicates well planned vegetarian and vegan diets promote a richness of protective gut bacteria nearly on par with those eating meat as well. It’s wise to emphasize getting your 30 grams of daily fiber from a rainbow of antioxidants, plant protein sources rather than just wheat and soy. Increasing healthy fats from nuts, seeds and avocado seem to help with digestion too by slowing transit time.
The Future of Vegan Health
While the picture looks bright for veganism overall, long term studies more than 5-10 years are still needed to validate results. Outcomes may depend heavily on specific food choices that promote nutrient adequacy over the years or decades. Those thriving on plant-based regimes long term emphasize eating a variety of whole, minimally processed options like beans, greens, nuts, seeds, whole grains and fruit.
With sound nutrition knowledge and planning, the vegan diet pattern shows tremendous promise for providing a long life marked by exceptional health and freedom from chronic disease. But as with any diet, balance, diversity and attention to essential macro and micro nutrients remain paramount.
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Disclaimer: The information provided in this discussion is for general informational and educational purposes only. It is not intended as medical or professional advice. Only a qualified health professional can determine what practices are suitable for your individual needs and abilities.