Is a Vegan Diet Safe?

From 2014 to 2017, the number of U.S. consumers identifying as vegan grew dramatically from 1% to 6%, according to GlobalData [3].

When a lifestyle or trend gains a following or popularity so quickly, exploration is justified. So what are the inner workings of a vegan diet, including the good and the bad?

Plant-Based Diets

There are a variety of plant-based diets or diets that focus on increasing the consumption of plant foods.

Some current trending plant-based diets include:

• Mediterranean diet
• Vegan diet
• Vegetarian diet
• Lacto-ovo-vegetarian
• Ovo-vegetarian
• Flexitarian Diet
• Pescatarian Diet

Plant-based diets usually start with reducing the intake of meat or animal products to improve the health of oneself or the world. Semi-vegetarian diets may then move into vegetarian and, for some, into a vegan diet.

The Vegan Diet

The vegan diet is often viewed as highly restrictive due to its elimination of all animal products. In addition, the elimination of these foods may impact overall health and disease states if precautions are not taken.

Apart from dietary differences, a vegan diet may also include varying motivators or reasons influencing one to move from a form of vegetarianism to adopting veganism.

Vegan Diet Basics

When following a vegan diet, an individual receives all nourishment from plant-based foods and eliminates all animal products, including meat, fish, eggs, milk, yogurt, and butter.

When following a vegan diet, one must replace all animal products with plant-based alternatives for proteins and fats.

Proteins:

• Soy (tofu, tempeh, edamame, etc.)
• Grains (quinoa, buckwheat, etc.)
• Beans and lentils
• Nuts and seeds
• Fortified foods (milk, yogurts, etc.)

Fats:

• Oils (olive, vegetable, etc.)
• Avocado
• Nuts and seeds

Visiting with a dietitian can support individuals embarking on or exploring a plant-based diet. A dietitian can also help individuals in obtaining adequate nourishment.

Health Benefits of a Vegan Diet

The vegan diet advocates for receiving nutrition solely from plant-based foods. The incorporation of plant-based meals supports increased phytonutrients, such as antioxidants.

This increase may defend against free radicals in the body, leading to the prevention of disease states.

Some protective nutrients that are rich in a vegan diet include [4]:

• Fiber
• Magnesium
• Folic acid
• Vitamin C
• Vitamin E
• Iron (Fe3+)
• N-6 Poly Unsaturated Fatty Acids (PUFA)
• Carotenoids
• Flavonoids
• Phytochemicals
• Antioxidants

A vegan diet eliminates all meat. Red meat has been classified as a probable carcinogenic, and processed meat is classified as a carcinogenic to humans by the Agency for Research on Cancer [2].

Both types of meat may also impact the risk of mortality, cardiovascular disease, and type 2 diabetes [2].

This doesn’t mean that meat is bad and should be eliminated by everyone. Instead, some choose veganism based on health concerns and disease prevention.

Potential Dangers and Deficiencies

A vegan diet eliminates all animal products, including meats, fish, eggs, and dairy.

The elimination of animal products can lead to deficiencies or inadequate amounts of the following nutrients [4]:

• N-3 PUFA
• Proteins
• Calcium
• Iodine
• Zinc
• Iron (Fe2+)
• Vitamin B12
• Vitamin D

Several studies have analyzed the association between vegetarian and vegan diets and diseases such as osteoporosis and eating disorders [4].

Motivators or Reasons for Starting a Vegan Diet

Following a vegan diet can be for various reasons, including ethical, health, ecological, family, and cultural traditions [4]. The two highest motivators are health and animal cruelty [4].

For some, food choices are more than just a mere choice. Persons may have strong connections between their identity and their food choices.

Choosing vegetarianism or veganism for ethical reasons means avoiding animal products for the moral imperative not to harm animals for food or other reasons [1].

Motivators to adopt a vegan diet may include, but are not limited to [4]:

• Concerns related to animal welfare
• Ethics of raising and slaughtering animals
• Religious beliefs
• Cultural beliefs
• Personal health
• Weight control
• Societal norms or pressures

The motivations impacting diet choices may be connected to other things, including self-worth or identity. For example, one may believe following a vegan diet will represent virtue, success, and status [4].

Some may associate meat with disgust and emotional distress related to animal welfare and ethical concerns. To reduce this distress, individuals may choose a vegan diet to create consistency between their diet choices and ethical beliefs [4].

Veganism and Eating Disorders

In a review of research, studies found that of those seeking eating disorder treatment, about half identified as vegetarian, and the majority adopted vegetarianism during or after eating disorder treatment [4].

This may point to some eating disorders stemming from the partial restriction of meat (semi-vegetarian) for weight control and a combination of other factors [4].

This is not to say plant-based diets cause eating disorders, but rather to promote a deeper look into the motivation when choosing drastic lifestyle changes.

Safety Precautions When Choosing a Vegan Diet

Consider meeting with a dietitian for sound, evidence-based advice when exploring a drastic change in eating habits. A dietitian can guide individuals in exploring dietary choices that support their overall mental and physical health.

If embarking on a plant-based diet or already following one, precautions must be taken to ensure nutritional adequacy to prevent deficiencies or, worse, resulting disease states.

Bioavailability, the portion of a food or nutrient that is available to the body for active use, of specific nutrients can be lower in plant-based foods. For example, the iron in meat sources is more easily absorbed by the human body than the iron in spinach.

Proper planning and preparation of meals can ensure vital nutrients are not only eaten but absorbed.

Incorporating fortified foods such as milk, orange juice, soy milk, cereals, iodized salt, etc., or supplements can also support bridging any gaps in vital nutrients.

Safety is always a priority when eliminating entire food groups to ensure optimal mental and physical health.

Resources:

[1] Brytek-Matera, A. (2020). Interaction between Vegetarian Versus Omnivorous Diet and Unhealthy Eating Patterns (Orthorexia Nervosa, Cognitive Restraint) and Body Mass Index in Adults. Nutrients, 12(3), 646. https://doi.org/10.3390/nu12030646

[2] Derbyshire, E. J. (2017). Flexitarian Diets and Health: A Review of the Evidence-Based Literature. Frontiers in Nutrition, 3. https://doi.org/10.3389/fnut.2016.00055

[3] Forgrieve, J. (2018, November 2). The Growing Acceptance Of Veganism. Forbes. https://www.forbes.com/sites/janetforgrieve/2018/11/02/picturing-a-kindler-gentler-world-vegan-month/?sh=76c882572f2b

[4] Petti, A., Palmieri, B., Vadala, M., & Laurino, C. (2017). Vegetarianism and veganism: not only benefits but also gaps. A review. Progress in Nutrition [Internet], 19(3), 229–242. https://doi.org/10.23751/pn.v19i3.5229

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The opinions and views of our guest contributors are shared to provide a broad perspective of eating disorders. These are not necessarily the views of Eating Disorder Hope, but an effort to offer discussion of various issues by different concerned individuals.

The opinions and views of our guest contributors are shared to provide a broad perspective of eating disorders. These are not necessarily the views of Eating Disorder Hope, but an effort to offer discussion of various issues by different concerned individuals.

We at Eating Disorder Hope understand that eating disorders result from a combination of environmental and genetic factors. If you or a loved one are suffering from an eating disorder, please know that there is hope for you, and seek immediate professional help.

Author: Raylene Hungate, RDN, LD/N

Published on November 15, 2022 and Reviewed & Approved by Jacquelyn Ekern MS, LPC
Published on EatingDisorderHope.com