Research has found that choosing a vegan diet can come with significant health benefits when weighed up against meat-eating.
The 'veganalysis' was made on 10,000 people by UK health check service Medichecks.
The study found vegans had a lower blood sugar count (HbA1c) than those who eat meat, lowering the risk of type two diabetes.
They also showed reduced non-HDL (unhealthy) cholesterol and lower overall cholesterol than meat-eaters, resulting in a decreased risk of stroke and heart disease.
Furthermore, vegans were found to have around a 30 per cent higher blood level of folate compared to non-vegans. Folate is a B-vitamin that your body needs to make red and white blood cells. It also converts carbohydrates into energy.
The market for liver health (GGT) was impacted too - it was 25-30 per cent lower for vegans.
Dr Natasha Fernando, a GP and Head of Clinical Excellence at Medichecks explains: “An important finding from this 2020 study is the effect of a plant-based diet in supporting the body’s ability to control blood glucose levels, because this is a determinant for type 2 diabetes.
"As published recently in The Lancet, diabetics are 40 per cent more likely to have fatal or critical-care COVID. The evidence that switching to plant-based foods can manage or reverse this condition is hugely valuable, particularly as we navigate the peak of this pandemic.”
Dr Fernando added: “Importantly, while the biomarkers we studied showed a plant-based diet optimises health, based on average levels we didn’t find any deficiencies for meat-eater.
"So a diet that features meat shouldn’t necessarily be considered unhealthy – ensuring a good balance and nutrient dense foods is the key.
“At this stage in our fight against COVID, everyone can continue to do their bit not just by following the government guidance, but also by taking personal responsibility to safeguard their health.
"That means making a healthy, balanced and nutritious diet a priority – that goes both for vegans and meat-eaters. Almost all of the underlying conditions that increase risk factors for coronavirus are preventable and, in many cases, reversible.”
Experts at Medichecks have shared some top tips for maintaining a healthy vegan diet:
- A vegan diet isn’t automatically healthy – you need to plan your food to be sure you’re getting the essential nutrients
- Think iron quantity over quality by eating foods such as wheat, rye, brown rice and dried fruit. These are all packed full of fibre and healthy fats, so your body will thank you for eating more of them
- Top up your iron with bread, as the UK fortifies wheat flour with iron. Wholemeal wheat flour is not fortified as it naturally contains iron, so for a natural boost choose wholemeal. Remember, gluten-free flours are not fortified by law, so check whether yours is on the ingredients list
- Some plant foods can bind to iron and affect absorption, but there are ways to mitigate this. These include incorporating Vitamin C by squeezing lemon juice on to salads, steaming veg rather than boiling and waiting an hour or two after eating to enjoy a cup of tea, as tannins in tea can impact iron intake
- Most rich sources of calcium are via dairy, so this is an area to focus on for vegans. Some plant-based milks are fortified, so check the packets. Consider sprinkling chia seeds over your foods or blend them with your smoothies - just three tablespoons will get you more calcium than a glass of milk. Other good natural sources to get the recommended adult intake (700mg per day) include dark green leafy vegetables, steamed broccoli, watercress, dried figs, baked beans, fortified cereals and tofu
- Vitamin B12 is only found in animal foods, so opting for fortified foods is a good idea. Common items include breakfast cereal and non-dairy milks. Nutritional yeast is an excellent source too
- While vegan diets are often lower in saturated fats, watch out for palm and coconut oil as many
- processed vegan foods contain these
- Some essential fatty acids – DHA and EPA – aren’t common in plant-based foods so vegans who are looking to increase their levels of omega-3 fats can purchase supplements containing algae-generated EPA and DHA. (450 mg EPA and DHA is recommended per daily adult dose)
Further information about optimising a plant-based diet can be found at Medichecks’ Veganuary Nutrient Guide.
The full Medichecks Veganalysis is available online too.
https://www.walesonline.co.uk/news/uk-news/new-data-proves-health-benefits-19695906
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