Is veganism healthy
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Health Implications of Veganism: A Comprehensive Review
Nutritional Adequacy of Vegan Diets
Macronutrient and Micronutrient Intake in Vegan Diets
Vegan diets, which exclude all animal products, have been scrutinized for their nutritional adequacy. Research indicates that while vegan diets are generally lower in protein compared to other diets, they do not significantly differ in fat intake 1. However, vegans often have lower intakes of essential micronutrients such as vitamins B2, B3, B12, D, iodine, zinc, calcium, potassium, and selenium 1. Specifically, vitamin B12 and calcium intakes are notably below recommended levels, which can pose health risks if not properly managed 1.
Health Benefits and Risks
Despite potential nutrient deficiencies, vegan diets are associated with several health benefits. They are effective in reducing body weight and are linked to lower risks of cancer incidence and all-cause mortality 2. Additionally, vegans tend to have lower serum cholesterol and blood pressure, which reduces the risk of heart disease 4. However, there are also adverse associations, such as an increased risk of fractures due to potential deficiencies in calcium and vitamin D 2.
Chronic Disease Prevention
Cardiovascular Health
Vegan diets have been shown to significantly reduce the risk of ischemic heart disease and improve cholesterol levels, including reductions in total cholesterol and LDL cholesterol 3. These diets are also associated with better serum glucose control, which is beneficial for individuals with diabetes or at high risk of cardiovascular diseases 27.
Cancer and Other Diseases
The incidence of total cancer is lower among vegans, with a significant reduction in the risk of certain types of cancer, such as colorectal cancer 3. Additionally, vegan diets are linked to a lower risk of type 2 diabetes and hypertension, contributing to overall better health outcomes 7.
Special Considerations
Bone Health and Nutrient Supplementation
One of the critical concerns with vegan diets is the risk of bone health issues due to lower intakes of calcium and vitamin D. Studies suggest that vegans should consider fortified foods or supplements to meet their nutritional needs, particularly for vitamins B12 and D, calcium, and omega-3 fatty acids 46.
Impact on Aging and Longevity
Vegan diets may contribute to better health and longevity by improving insulin resistance and dyslipidemia. The diverse gut microbiota observed in vegans is also suggested to be a health-promoting factor 5. However, the exact mechanisms through which vegan diets enhance health and longevity are still not entirely clear and are likely multifactorial 5.
Lifestyle and Dietary Choices
Ethical vs. Health Motivations
The reasons for adopting a vegan diet can influence dietary choices and health outcomes. Individuals who follow a vegan diet for health reasons tend to consume more fruits and fewer sweets, while those motivated by ethical reasons are more likely to consume soy products, foods rich in vitamin D, and vitamin supplements 8. These differences highlight the importance of considering individual motivations when studying the health impacts of vegan diets.
Conclusion
Vegan diets offer numerous health benefits, including reduced risks of chronic diseases such as heart disease, cancer, and diabetes. However, they also pose risks of nutrient deficiencies, particularly in vitamins B12 and D, calcium, and omega-3 fatty acids. Proper planning and supplementation are essential to ensure nutritional adequacy and maximize the health benefits of a vegan diet. Overall, with appropriate management, veganism can be a healthy dietary choice that supports weight management and reduces the risk of several chronic diseases.
Sources and full results
Most relevant research papers on this topic
Intake and adequacy of the vegan diet. A systematic review of the evidence.
A vegan diet may result in deficiencies in micronutrients like vitamin B12, zinc, calcium, and selenium, but these low intakes are not always associated with health impairments.
Systematic Review
Very Rigorous Journal
Highly CitedEvidence of a vegan diet for health benefits and risks – an umbrella review of meta-analyses of observational and clinical studies
A vegan diet may help reduce body weight and reduce cancer risk, but may also impair bone health.
Meta-AnalysisVegetarian, vegan diets and multiple health outcomes: A systematic review with meta-analysis of observational studies
A vegetarian diet significantly reduces the risk of ischemic heart disease and total cancer, while a vegan diet significantly reduces the risk of total cancer.
Meta-AnalysisHighly CitedHealth effects of vegan diets.
Vegan diets have health benefits, but avoiding animal products increases the risk of nutritional deficiencies.
Very Rigorous JournalHighly CitedVeganism, aging and longevity: new insight into old concepts.
Plant-based diets are associated with better health, but not necessarily lower mortality rates, and the exact mechanisms of health promotion are still unclear.
Literature ReviewEffect of a Vegan Diet on Alzheimer’s Disease
A vegan diet may help prevent Alzheimer's disease by providing low saturated fats, cholesterol, and phytonutrients, but may lead to nutritional deficiencies if not supplemented.
Literature ReviewPosition of the Academy of Nutrition and Dietetics: Vegetarian Diets.
Vegetarian and vegan diets are healthful, nutritionally adequate, and may provide health benefits for prevention and treatment of certain diseases, with lower risk of chronic diseases and environmental damage.
Highly CitedInvestigation of lifestyle choices of individuals following a vegan diet for health and ethical reasons
Individuals following a vegan diet for health reasons tend to eat more fruit and fewer sweets, while those following it for ethical reasons tend to consume more soy, vitamin D, and high-polyphenol beverages.
Observational Study
Rigorous JournalHighly CitedVEGAN PRODUCTS: AN ALTERNATIVE DIET FOR OBESITY
Vegan products promote satiety and weight loss, with a reduced risk of obesity-related health issues, while offering a sustainable and healthy alternative for weight management and overall health.
Systematic ReviewVegetarianism and veganism: not only benefits but also gaps. A review
Vegetarian and vegan diets have health benefits, but need fortification to address nutrient deficiencies.
Systematic Review