World Vegan Day 2023: Is a vegan diet really good for health?

While it is possible to have varied and delicious vegan meals, it is important to supplement nutrients like protein and vitamin B12 depending on your age and stage of life. (Photo by Ella Olsson via Pexels)

The vegan diet is often promoted as being good for health - and the planet - but researchers have found that avoiding all animal foods may lead to nutritional deficiencies. Is there an overlooked side of veganism?

Currently, there are nearly 88 million vegans in the world, and such is the demand that the global vegan food market is expected to a grow to US$ 64.36 billion by 2032. Although the vegan diet is often promoted as being good for overall health, researchers have found that avoiding all animal foods, including dairy, may lead to nutritional deficiencies in vitamin B12, omega-3, calcium, zinc, iron, magnesium, and high-quality protein. Higher rates of depression and anxiety, hair loss, weak bones, muscle wasting, skin rashes, hypothyroidism, and anaemia are other issues that have been observed in those strictly following a vegan diet.

Negative health effects: In an article titled 'The Impact of a Vegan Diet on Many Aspects of Health: The Overlooked Side of Veganism' published in the February 2023 issue of peer-reviewed journal Cureus, researchers reported that veganism has been associated with adverse health outcomes, namely, nervous, skeletal, and immune system impairments, hematological disorders, as well as mental health problems due to the potential for micro and macronutrient deficits.

The Vegan Review lists the negative side effects of veganism as:

Nutritional Deficiencies: Nutrients such as omega-3, iron, calcium, iodine, and vitamin B12 are more difficult to obtain from plant-based foods. For example, although seaweed is often lauded as a great way to increase iodine intake, it’s actually an incredibly unreliable source due to its variable levels.

Vitamin B12 deficiency: Vegans can experience nerve damage due to Vitamin B12 deficiency.

Lethargy: Some people feel slightly lethargic when they switch to a vegan diet. This side effect is usually brought on by nutritional deficiencies or not getting enough calories.

Digestive issues: Each and every one of us has our own unique microbiome which has developed throughout our lifetime. And optimized for whatever we eat most. Therefore, when we change our diets, our guts are suddenly presented with a whole new range of nutrients. As a result, new vegans tend to experience side effects such as bloating, gas, constipation, and/or diarrhoea.

James O’Keefe, director of preventive cardiology at Saint Luke’s Mid America Heart Institute, links these negative effects of veganism to genetics. “Animal-based foods have been an important part of the human diet for at least three million years. Eliminating all animal foods would be like deciding you’re going to feed a tiger tofu and expect that it’s going to be healthy. If you want an organism to thrive, you should feed it the diet for which it’s been genetically adapted via evolution down through the ages,” O’Keefe argues (Source: Progress in Cardiovascular Diseases).

The debate over feasibility of a completely vegan diet gained momentum when earlier this year, vegan influencer Zhanna Samsonova, who had been promoting raw foods on social media, reportedly ‘died of starvation’ after living off, what she confessed, was a ‘completely raw vegan diet’ of durian (to be sure, a vegan diet does not usually limit followers to a single fruit like durian and has a range of options - including plant-based meats - to choose from).

Hunch survey: A recent survey by Hunch, a social discovery platform, found that 9.6 percent of the participants identified as vegan and 38.7 percent of 1800+ respondents said they would embrace veganism because of their empathy towards animals. Not just in diet, out of 1,800 individuals surveyed, 16.3 percent respondents exclusively use vegan beauty products, Hunch discovered.

With veganism gaining ground, what is its impact on specific groups, for example, pregnant women and adolescents?

Impact of veganism on pregnant women: Dr Nisha Bajaj, CDE (certified diabetes educator) & Gut Health Expert, Cutis Skin Clinic, Bandra, Mumbai, has a word of caution for pregnant vegan women. “A vegan diet during pregnancy must be carefully curated to be both nutritious and diverse. A poorly planned vegan diet that lacks vital elements such as protein, vitamin B12, vitamin D, calcium, DHA, and iron can elevate the risk of complications, including low birth weight or birth defects for the baby”, Dr Bajaj says.

“Vitamin B-12, a nutrient not commonly present in most plant-based foods, necessitates supplementation. It's important to note that standard prenatal supplements typically contain Vitamin B-12 to address this need. Omega-3 fats are available in foods like walnuts, chia seeds, and edamame. As for protein, during the second and third trimesters of pregnancy, women typically require around 70 grams of protein daily. Plant-based sources of protein include beans, tofu, whole grains, and various vegetables. Furthermore, a diet rich in fruits and vegetables can potentially offer protection against certain pregnancy complications, such as preeclampsia (high blood pressure) and gestational diabetes,” Dr Bajaj adds that opting for a plant-based diet during pregnancy may also decrease the likelihood of the baby developing specific childhood illnesses like asthma, eczema, diabetes, and even certain types of cancer.

Tips for adolescents on vegan diet: “Adolescents are in a crucial period of growth and have higher caloric needs. They should ensure they get enough protein, calcium, iron and B vitamins. Incorporating a variety of plant-based protein sources (legumes, tofu, tempeh) and fortified foods can help, including nutrient-dense foods like nuts, seeds, and whole grains is important. Consulting a healthcare provider or registered dietitian who understands plant-based nutrition is highly recommended”, says Varsha Bhide, Consultant Nutritionist and Dietician, Healthway Hospital, Goa.

Is being vegan an expensive choice?

As veganism becomes more mainstream, there is more talk about its advantages and disadvantages, including views on whether being vegan is an expensive lifestyle choice. A thumping yes if one chooses faux cheese and meat substitutes over traditional vegan home-made dishes. And the numbers say it all. The global meat substitutes market was valued at US$5.4 billion in 2020 and is projected to reach US$11,.23 billion by 2030 (Source: Allied mArket Research).

“As far as individuals go, both vegans and vegetarians benefit from reduced grocery bills by eliminating meat, but the vegan choice often comes with a higher price tag due to specialized products like almond milk, vegan cheeses and meat substitutes. This economic difference underscores the ethical and environmental commitment many vegans share. Moreover, dining out poses a distinct financial consideration; vegans might find themselves facing higher costs as restaurants often charge a premium for plant-based options. In contrast, vegetarians can explore a wider array of menu choices, potentially saving on restaurant bills,” says Chef Patrick Albert, Head Chef at Kamaxi College of Culinary Arts, Goa.

Even PETA admits: “You’re right that vegan specialty foods, like prepared veggie burgers, etc., are sometimes more expensive than their nonvegan counterparts, but fortunately, they aren’t the only options.” (Source: peta.org)

Being vegan is not only an expensive option for individuals but also for businesses.

“The initial capital investment for any restaurant is substantial, but for a vegan establishment, this outlay can be even more significant. Specialized equipment, tailored kitchen setups and robust marketing strategies are essential to differentiate from competitors. Importing specific vegan staples, especially plant-based meat substitutes, might incur additional expenses,” Chef Albert adds.

Mahatma Gandhi had said: Violence begins with the fork. This World Vegan Day, decide what you want to pick with your fork!