The Pros and Cons of a Vegan Diet
A vegan diet has many health benefits, but it can also deteriorate health as well. Having a good understanding of the benefits as well as the dangers will help you make the healthiest dietary choices in accordance with your biochemical individuality.
The Vegan Health Study of 2005 was a compilation of 900 participant’s questionnaires, some blood samples, as well as information gathered about vegan health for the past 7 years. This study shows discusses the pros and cons of a vegan diet and it stresses the importance of a nutrient-rich vegan diet that includes whole, organic foods, fresh foods, little to no sugar or processed foods, and ensures adequate protein. A vegan diet provides your body with a vast array of phytonutrients and bioflavonoids as well as vitamins and minerals important in anti-cancer, anti-inflammatory, and pro-detox mechanisms that all promote health.
Benefits: The vegan diet and physical wellness is protective against:
Cardiovascular disease-coronary atherosclerosis, improved circulation, decreased rates of angina. Reduced oxidation of LDL cholesterol, reduced LDL cholesterol and triglyceride levels, as well as reduced hypertension (as long as refined carbohydrate and sodium intakes are also low.
Type 2 Diabetes-improves insulin sensitivity, blood sugar control, weight loss.
Cancer (especially prostate and colon cancers)-due to the high fiber and phytonutrient content, absence of animal foods and processed foods.
Genito-urinary disorders-lessens side effects of PMS and promotes healthy function of the kidney and liver
Immune and inflammatory diseases-reduced severity and symptoms of rheumatoid arthritis, skin disorders, asthma, and sinus infections.
Gastrointestinal diseases-reduce constipation, reduced incidence of colonic diverticula and gallstones.
Eye diseases-reduced risk of macular degeneration or cataracts
Reduction of toxic exposure-especially found in organic, whole foods diets. Cooking meats produces carcinogens. Vegans also don’t eat fish-a source of mercury.
Although vegan diets have all these health benefits, long-term adherence to a strict plant-based diet can lead to nutrient deficiencies, or at least inadequate levels for optimal health.
Inadequacies: The nutrients one should particularly keep in mind are:
Vitamin B12
This vitamin is found only in animal-based foods
Vitamin B12 is important for red blood cell production, nerve development, and macronutrient metabolism. Deficiencies can result in:
Artery damage-B12 is important in removing homocysteine, a metabolic byproduct of the amino acid methionine. Homocysteine can damage arterial linings, resulting in cholesterol buildup.
Neurological damage-in peripheral nerves and spinal cord, as well as dementia and depression
Baby risks-birth defects, brain and nerve damage
Blood system damage-megablastic macrocytic anemia that leads to weakness, fatigue, poor concentration.
Vitamin D
Dietary sources of vitamin D are mostly meats. Mushrooms and some other vegetables have small quantities of an inactive form of vitamin D. The sun is of course the other source of this vitamin. If you live in a cold climate, or don’t get outdoors much, you are most likely deficient. Omnivores can also be deficient in Vitamin D.
High fiber diets can prevent proper mineral absorption, resulting in mineral deficiencies or inadequacies. Minerals are bound to phytates in plant fiber, making it difficult to extract the minerals from the food, especially since the high fiber diet increases transit time. Even if a person following a vegan diet has an above average intake of minerals, deficiencies can still occur. Soaking and sprouting grains and legumes will inactivate phytate molecules as well as prompt nutrient production within the plant, providing you with more nutrition.
Iodine
Iodine is most commonly deficient in a vegan diet. Iodized salt or seaweed provide non-animal sources of this mineral. Deficiency will result in dysfunctional thyroid function, as thyroid hormones need one atom of iodine each.
Sometimes Inadequate:
Calcium-some vegans have poor bone health while others that get enough calcium have great bone health because plants contain many bone-supportive nutrients like magnesium, boron, and vitamin K.
Iron-vegans often have inefficient iron absorption
Zinc-high phytate intake will reduce absorption. Animal foods enhance zinc absorption.
Magnesium-again, a high fiber diet can reduce absorption.
Deficiencies of Essential Fatty Acids
Over time, vegan diets can lead to deficiencies of Omega 3 fatty acids EPA and DHA. These fatty acids are found in animal foods(mostly fish) and they are produced from ALA (found in flax and walnuts). Not consuming excess ALA will decrease production of EPA and DHA. Deficiencies can result in low energy, fatigue, skin conditions, as well as increased risk of cardiovascular disease, cancer, diabetes, osteoporosis, obesity, and neurological/behavioral disorders. Vegan diets also tend to be high in omega-6 fatty acids, disrupting the balance of these two fatty acids and potentially leading to inflammatory problems. Consuming a ratio of 4:1 to 1:1 (omega 3: omega 6) is challenging for most Americans, especially those following the Standard American Diet.
Deficiencies of Amino Acids
Low levels of branched-chain amino acids such as valine, leucine, and isoleucine are possible.
Vegan diets that do not include sulfur-containing amino acids cysteine and methionine can lead to fatigue. Cysteine and methionine are necessary for the production of carnitine, an amino acid important in fat metabolism. Low levels of these sulfur-containing amino acids can also lead to reduced production of glutathionine, an antioxidant that detoxifies tissues.
Consuming plenty of dark leafy greens as well as soaked/sprouted legumes, nuts, seeds, and protein-rich grains such as quinoa and farro will reduce the potential for amino acid deficiencies.
Organ Dysfunction
Heart problems, High cholesterol, high blood pressure, and high triglyceride levels-Vegans who consume large amounts of refined carbohydrates, processed foods, sodium, trans fats, and insufficient fiber will result in high cholesterol levels. Vegans who consume an organic, whole foods diet that is not deficient in vitamin B12, essential minerals, or omega-3 fatty acids will not experience these health conditions.
Bones-Consuming and absorbing enough bone minerals like calcium, vitamin D and K, magnesium, boron, zinc, and manganese can be challenging for a vegan diet. Supplementation may be beneficial for individuals with poor mineral absorption.
Tissue aging-only if the diet contains refined sugars and processed foods. All diets that are high in these foods contribute to tissue aging due to the Advanced Glycation End Products from sugar consumption. For more information about sugar click here and about AGE’s click here.
If you have heart disease, diabetes, or any of the other listed health conditions, a lifestyle change and at least temporary vegan diet will be beneficial for you. Making smarter choices for your body will allow for healing to take place. It is always important to supplement the diet to accentuate the health benefits of a vegan diet.
For those who adopt a long-term vegan diet, supplementation is essential to prevent negative health consequences of eliminating animal foods. Often vegan diets deficient in specific nutrients can result in health conditions such as cardiovascular disease or diabetes. Getting enough sunshine or taking Vitamin D3 supplements is also important. As you can see it is important to consume adequate nutrition to prevent disease. Remember to keep in mind your own biochemical individuality-not everyone can thrive on a plant only diet.
However, it is very important to understand that everyone can benefit from an organic whole foods, plant-based diet that avoids, processed foods, refined sugars, and harmful pesticides, food additives, and plastics. Exercise and sunlight also promote health. Although vegans will benefit from supplementing their diet, people who eat animal foods will also benefit. Because many people encounter these and other toxins, taking supplements to deal with the onslaught of these harmful substances will help to improve and maintain your health.
Resource: The Vegan Health Study 2005
Tags: diabetes, exercise, heart disease, refined sugar, supplements, vegan, vitamin D
