Contemporary Diets - Which One Is Right for You? — Vegan

Are you confused about the differences and potential benefits between popular diets? Wondering which one might be best for you?

This is the second in a five-part series navigating contemporary diets, their philosophy, the science supporting each one, and the potential drawbacks. In the first post, I took on Paleo. In future posts, I’ll be highlighting the DASH, keto and Mediterranean diets in next few weeks.

Follow along and see which one is right for you!

#2: Veganism

This is as much a lifestyle as it is a dietary approach. It can be rooted in concern for animal welfare, environmental impacts, health benefits, or religious beliefs. Veganism is exclusively plant-based focused on fruits and vegetables, grains, legumes, nuts and seeds. Some consider veganism to be a stricter form of vegetarianism, which excludes meat poultry and fish. A vegan diet also excludes eggs and dairy in addition to animal-derived foods and products. For strict vegans, this would mean also excluding honey, gelatin, and whey in addition to avoiding anything made from silk, leather, wool or pearls.

Ultimately, choosing veganism serves to align ones actions with their beliefs and values to create a more compassionate and sustainable world.

Strengths

There is much scientific literature advocating for a vegan diet to decrease heart disease, blood pressure, cancer, cognitive decline, type 2 diabetes and weight loss. The vegan diet is intrinsically anti-inflammatory, thus reducing the risk of heart disease and it is lower in sodium and high in potassium, which are critical factors in maintaining healthy blood pressure. (More on key nutrients for healthy blood pressure in the next post on the DASH Diet.)

The vegan diet is also high in fiber, which has known anti-cancer benefits, especially colon cancer and some breast cancers. The high intake of antioxidants, vitamins and minerals are associated with lower inflammation and protection for the brain, thus lower the risks of cognitive decline. And the synergistic influence of weight management, antioxidants, fiber, and reduced inflammation all support blood sugar balance.

Potential Drawbacks

Whenever a particular dietary approach excludes whole groups of foods, the risk for some nutrient deficiencies increases. Protein intake is often deficient with a vegan diet. Protein is critical for many body systems other than skeletal muscle. Protein is necessary to synthesize our hormones, antibodies and red blood cells. It’s necessary to form our enzymes and blood coagulation factors. Protein deficiency is not a guaranteed with a vegan diet, but it does require that one be knowledgeable and intentional about consuming adequate amounts daily. A nutritional professional can help you calculate your specific protein requirements.

Vitamin D and calcium are also often lacking as are omega-3 fatty acids. I discussed the prevalence of vitamin D deficiency among American adults in general in the series’ first blog post on the Paleo Diet. Omega-3 fatty acids are found in large quantities in fatty fish, and in lesser quantities in walnuts, hemp and chia seeds as well as soy and tofu. Supplementation with an algae-based omega-3 fatty acid supplement can help bridge the nutritional gap.

Iron, zinc and vitamin B12 are also nutrients to track on a vegan diet. Iron comes in two forms: heme and non heme iron. Heme iron is found in animal meats and is the more readily absorbed form. Non-heme iron is found abundantly in plants sources such as beans and legumes, nuts and seeds, grains (quinoa, brown rice, oats), and soy products and is less easily absorbed by the body than heme iron. The potential for iron deficiency anemia is greater among women than men due to iron losses during menstrual cycles.

To maximize iron absorption, cook in cast iron pans, eat iron-rich foods with vitamin C foods (tomatoes, citrus, bell peppers, and strawberries), which increases iron absorption, and avoid eating iron foods while drinking coffee and tea as these inhibits iron absorption.

Zinc is a mineral that’s key in immunity, wound healing and reproductive health. While abundant in plant-based foods, the phytic acid in many zinc-containing foods may inhibit its absorption. Phytic acid is a naturally occurring compound in legumes, and nuts and seeds that acts to protect seeds from digestion thus potentially making them less digestible. The recommendation is for those following a vegan diet to get more zinc daily to boost absorption. How much is enough? The RDA for zinc is currently set at 8–11 mg per day for adults. Pregnant women need 11–12 mg and lactating women need 12–13 mg. Thus, vegans are encouraged to aim for 1.5 times the RDA.

Zinc-rich foods include beans and legumes, nuts and seeds, grains, and soy. Soaking, sprouting and fermenting foods with phytic acid increases their absorption.

Lastly vitamin B12 may be lacking with a vegan diet since it is found abundantly in animal sources and is limited in plant-based foods. Good sources to include are nutritional yeast, some fortified alternative milks and breakfast cereals, and seaweed snacks. B12 deficiency can cause anemia and permanent nerve damage. It’s a good idea to have lab tests done for B12 at least annually for vegans.

If you are following a vegan diet – or considering trying it – pay special attention to protein, omega-3 fatty acids and the vitamins and minerals listed above. With knowledge of what nutrients to track, a vegan approach can be a nutritionally and personally