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Veganism

Veganism is a form of a vegetarian diet, in which individuals do not include any animal products in their diet and in some instances, their life. Vegan diets are high in carbohydrates, folic acid, dietary fiber, vitamin C and E, and are low in protein, saturated fats, vitamin B-12, zinc and calcium. ^[1] Common vegan foods include fruits, vegetables, legumes, soy based products, whole grains, and cereals. Vegan diets have advantages and disadvantages. Improper use of the diet can lead to health risks, whereas properly monitored diets can decrease the risks of certain disease. Vegan diets may require strict monitoring of what is being consumed and what is lacking in the diet.

Reasons for Veganism

Individuals choose veganism for health reasons and environmental reasons. Veganism is thought to be a healthier diet than most. Along with health reasons individuals become vegan because of animal cruelty issues, which include growth products added to animal’s diets and eventually the death of animals. A reduced risk of animal related diseases is also a reason why individuals choose veganism.

Health Advantages to Veganism

Veganism has a number of health advantages to it. Vegans are typically thinner; on average 2 Body Mass Index (BMI) units lower than any other diet. ^[2] Vegan diets have lower cholesterol levels and lower blood pressure by 32-44% lower than meat eaters. ^[3] Vegans consume more fruits and vegetables, compared to individuals who consume meat, which help to reduce the risk of stroke and cardiovascular diseases.

Comparison of Average BMI's of certain diets. Data provides by ^[2] (Sabate and Wien)

Reduced Risks of Cancer

Because vegans on average have a lower BMI, the chances of developing cancer is decreased. The consumption of legumes, a common fiber source for vegans, is seen to reduce the risk of stomach and prostate cancer. Prostate cancer also has a link to high levels of insulin growth factor-1 and vegan diets have lower levels than other diets. Reduced risk of colorectal cancer is often seen due to the exclusion of red meat in vegan diets. Studies indicate that individuals who were on the highest quintile of meat consumption were 20%-60% more likely to develop esophageal, liver, colorectal, and lung cancer than those who were in the lowest quintile. ^[3] The exclusion of eggs is seen to lower the risk of pancreatic cancer. Soy products are also evidenced to reduce the risk of breast cancer.

Health Disadvantages to Veganism

Because of the exclusion of specific foods in their diets, vegans may be deficient in certain vitamins, minerals and other nutritional categories. Some of the more common deficiencies are

Protein

Protein intake in vegans can be a concern for vegans because of the exclusion of meats, fish, dairy, and eggs. Vegans get their protein from plants and grain sources, but plant protein is usually harder to digest than animal protein. Also, plant protein does not contain all of the essential amino acids, which can lead to a deficiency in a specific amino acid.

Vitamin D

Vegans are often seen as being Vitamin D deficient. Vitamin D is commonly found in dairy, which vegans avoid. The avoidance causes vegans to have increased risks for bone fractures, osteoporosis, and rickets.

Iron

Iron deficiency is common in vegan diets. Iron is commonly found in red meats, but vegans can get their recommended amount of Iron in leafy, green vegetables. Deficiencies in iron can lead to anemia.

B-12

Vitamin B-12 is commonly found in eggs and dairy sources thus vegans have problems with vitamin B-12 intake. B-12 deficiencies can lead to anemia and macrocytosis, as well as cognitive issues, dementia and concentration issues.

Zinc

Vegans can be deficient in Zinc because the consumption of legumes and grains decrease the effectiveness of zinc absorption. Zinc deficiencies can lead to Hypozincemia.

Prevention of Deficiencies

Food intakes

B-12 deficiencies are avoidable by a proper consumption of soy products, rice products and cereals. Calcium can be obtained in leafy green vegetables, tofu, and calcium enriched cereals and beverages. Vitamin D is seen in soy milk, as well as cereals. Fatty acid deficiencies can be avoided by the consumption of walnuts, vegetable oils, and other seed products. Zinc is found in whole grains, legumes, and soy products.

Supplementation

The addition of supplements to vegan diets is common. The most common supplements are iron, vitamin D, vitamin B-12, zinc, and calcium. Supplements are thought to provide the vitamins and minerals that are lacking in vegan diets, although the effectiveness of supplements is highly debated.

References

1.↑ Key T, Appleby P, Rosell M. Health effects of vegetarians and vegan diets, Proceedings of the Nutrition Society 2006; 065 (001): 35-41.

2.↑ Sabate J, Wien M. Vegetarian diets and childhood obesity prevention, American Journal of Clinical Nutrition 2010; 91: 1525S-1529S.

3.↑ Winston J. Health effects on vegan diets, American Journal of Clinical Nutrition 2009; 89: 1627S-1633S.

4.↑ Di Genova T, Gudya H. Infants and children consuming atypical diets: Vegetarianism and macrobiotics, 2007;