A vegan diet completely eliminates animal-based foods. Committed vegans often cite health benefits as one of their reasons. However, these should be viewed with a critical eye. From an ethical and ecological perspective, reducing animal-based foods is beneficial. Anyone following a vegan diet for these reasons should consider several factors, as the risk of nutrient deficiencies is relatively high. However, with careful planning, it is possible to live well without animal-based foods. This dietary approach should under no circumstances be considered for toddlers and babies.
What is a vegan diet?
A vegan diet is a way of eating that completely eliminates foods of animal origin: meat, fish, eggs, dairy products, and even honey are forbidden. Instead, the focus is on eating plant-based foods.
The trend toward vegan or vegetarian eating is growing significantly in our society. For ecological, ethical, and health reasons, more and more people want to eliminate animal products from their diet, either partially or completely.
Is a vegan diet healthy?
It is a myth that consuming animal-based foods is inherently bad and unhealthy and that a vegan diet solves all problems. Studies are often cited to supposedly prove that meat promotes cancer and causes illness. Unfortunately, these studies do not differentiate between cheap meat from factory farming and processed meat products and beef from humane pasture-based farming.
The same applies in reverse to a purely plant-based diet: those who rely more on natural, fresh organic foods will naturally enjoy many health benefits. However, vegan meat substitutes and all other industrially processed foods promote inflammation.
This is partly because they contain far too many omega-6 fatty acids and lack anti-inflammatory omega-3 fatty acids.
Is a vegan diet therefore unhealthy?
However, a vegan diet can be healthy if certain factors are taken into account. On the one hand, it depends on individual genetics and the microbiome . Someone with Nordic roots is usually better suited to a diet containing animal protein (fish, meat, eggs), while people with ancestors from closer to the equator may also cope relatively well with a more plant-based diet.
Can a vegan diet cause nutrient deficiencies?
This question can be answered with a clear “yes.” The main issues are getting enough vitamin B12, iron, and omega-3 fatty acids. Although there are plant-based foods such as wheat bran that contain high levels of iron and vitamin B12, such plants also contain antinutrients, which simultaneously prevent the absorption or binding of these micronutrients in the human intestine.
This means that very little of these nutrients reaches the body. Vitamin D3 is also more commonly found in animal-based foods. However, this vitamin is anyway most efficiently absorbed through daily exposure to sunlight (1 hour lightly dressed), so a vegan diet is not a limiting factor here.
Omega-3 fatty acids are also actually quite difficult to obtain in sufficient amounts. Flaxseed oil, walnut oil, and hemp oil are recommended sources, but their bioavailability is not as good as that of, for example, fish oil.
Above all, however, essential amino acids are also important, as they are primarily found in high concentrations in protein-rich meat. Quinoa, for example, has a very good amino acid profile, and some nuts also contain good proteins. The problem, however, is that to consume the same net amount of protein as, for example, 100 g of steak, you would have to eat so much of it that you would consume two to four times as many calories. This makes matters more complicated.
Benefits of a vegan diet
A switch to a vegan diet can offer many benefits, especially if you previously ate processed meat products frequently and did not consume enough vegetables. By eating more plants, you can easily increase your intake of fiber, fruit, and vegetables. Above all, however, a vegan diet benefits the environment and animals. After all, animal farming naturally takes a toll on them. From an ecological perspective, it also has a very negative impact. It can also be beneficial for the gut to consume more plant-based foods for at least a limited period, as they can support the intestinal lining, provided they do not contain gluten or an excessive amount of legumes.
Disadvantages of a vegan diet
The disadvantages of a vegan diet are largely related to the topic mentioned above: a lack of targeted macro- and micronutrients can result from an ill-planned vegan diet. This can lead to deficiencies in vitamin B12, omega-3 fatty acids, bioavailable protein or amino acids, and consequently in the production of neurotransmitters acetylcholine and dopamine. The structural protein collagen, which is essential for healthy bones, tissues, hair, nails, and muscles, can also hardly be obtained from a purely plant-based diet.
However, as an adult, these issues can be addressed with the right approach. This includes, among other things, regular doctor visits to check the important micronutrients mentioned. If they are too low, the doctor or a naturopath can offer solutions without having to return to eating meat.
Vegan diet during pregnancy
It is not advisable to follow a vegan diet during pregnancy. The micronutrients, fatty acids, and amino acids mentioned above are particularly essential for the development of the unborn child. A doctor familiar with the topic should be consulted in any case to provide recommendations and, if necessary, advise on supplementing these nutrients or even administering infusions. Iron deficiency, in particular, is a common complication during pregnancy.
Feeding a newborn or young child a vegan diet is not a promising idea. The B vitamins and other nutrients found in animal-based foods are essential for brain development.
There have already been enough cases of irreversible brain damage in toddlers because they were fed a vegan diet from birth. Veganism is therefore not suitable for young children, as a vitamin B12 deficiency is dangerous! A doctor should also be consulted in this case.
Losing weight with a vegan diet
A vegan diet alone cannot make you lose weight. Regardless of the diet, the key is to eat the right foods in the right amounts. Even with veganism, you can consume too many calories from industrially processed foods, trans fats, and sugar.
Excessive consumption of sugar and wheat, as well as processed fats, combined with a lack of exercise are the main causes of being overweight and obesity.
A vegan diet does not rule out any of the four points. However, it is often shown that the trend toward veganism, or changing one's diet, also leads to a more conscious lifestyle and that some people consequently eat more fresh vegetables and more natural foods. This is also entirely possible with a mixed diet.
You can therefore lose weight with a vegan diet, but veganism is not the main factor. Instead, you should eat foods rich in protein and fiber and consume plenty of vegetables, natural fats, and complex carbohydrates. Generally eliminating cow's milk products, sugar, soy, processed foods, trans fats, and gluten is also an important factor in losing weight—as is sufficient exercise.
Vegan diet and sports
Since sufficient high-quality protein is essential for muscle building, combining sports and veganism can often be challenging, but it is not impossible. Solutions must also be found here for consuming more protein; additional shakes are unavoidable.
In conclusion, the following can be said about veganism: A vegan diet is certainly possible, but it should be practiced smartly, taking several factors into account.