Is Eating Vegan Healthier For You?

From healthmatters.nyp.org

A dietitian explains the pros and cons of adopting a vegan diet and shares what to keep in mind for those who want to go vegan

With research showing that eating too much red meat may increase your risk for health conditions, including heart disease and cancer, plant-based diets have become increasingly popular. According to a study, the percentage of Americans who followed a plant-rich dietary pattern more than doubled between 2012 and 2022, from 12% to almost 26%. While limiting processed foods and incorporating more fruits and vegetables into your diet has shown to improve your health, what does it mean to go vegan? And is eating vegan healthier?

“Being vegan means that you’re not only cutting out all meat, but all products from animals, such as dairy and eggs,” says Alexa Bickhart, an advanced II dietitian at NewYork-Presbyterian/Weill Cornell Medical Centre and NewYork-Presbyterian’s Ambulatory Care Network. “While there are plenty of potential health benefits to a vegan diet, it’s not for everyone; it requires thought and planning, and you have to be more intentional about getting enough of specific nutrients.”

Health Matters spoke with Alexa to find out how to transition to a vegan diet while prioritizing overall health and well-being.

What is a vegan diet?
A vegan diet excludes animal products, including meat, fish, seafood, poultry, eggs, and dairy. Ideally, it would emphasize whole foods like fruits, vegetables, whole grains, nuts and seeds, and legumes. However, any diet that avoids all animal products would be considered a vegan diet.

What are the benefits of going vegan?
Some people may become vegan for the health benefits. There is evidence that a low-fat vegan diet may promote weight loss as well as other health benefits, including heart health, insulin sensitivity, and managing type 2 diabetes.

According to the American Heart Association, eating less meat decreases the risk of heart disease, stroke, high blood pressure, high cholesterol, type 2 diabetes, and many cancers.

Others may become vegan for the environmental benefits, as plant-based eating has shown to be better for the environment than animal-based diets. Of course, others may choose to become vegan due to their own personal preferences, values, or religion.

Is eating vegan healthier than a diet that includes animal products?
While there are certainly health benefits that come with adopting a well-rounded vegan diet, it’s not necessarily “healthier,” and it’s not right for everyone.

Following a vegan diet may be more challenging for some than others, since it does involve restricting foods (animal products). Because of these restrictions, there is also a risk for nutrient deficiencies if not implemented properly.

For example, someone with digestive issues who is not able to tolerate a high-fibre diet, or someone who dislikes things like beans, lentils, or soy may struggle to get the nutrients they need following a vegan diet.

It may also limit available food options at certain restaurants or social gatherings involving food, which may be more of a concern or barrier for some than others.

There’s also the possibility that dietary restrictions associated with a vegan diet may promote or reinforce disordered eating patterns for some people, which is an important consideration. 

How can vegans make sure they are getting enough nutrients?
I would recommend emphasizing whole foods like fruits, vegetables, whole grains, and legumes, as well as a moderate amount of heart-healthy unsaturated fats, such as nuts, seeds, avocados, and vegetable oils like olive oil or avocado oil.

Some great plant-based protein sources include beans, lentils, peas, nuts, seeds, seitan (a meat alternative made from gluten), soy-based products like soy milk, tofu, tempeh, and edamame, or plant-based protein powders. 

Eating a variety of foods is important as well; in other words, try not to eat the same few foods over and over again each day. Different foods provide different nutrients, so it’s beneficial to switch it up and maximize the amount of nutrients in your diet.

Self-monitoring weight can be helpful for some but may not be appropriate for others. If someone following a vegan diet starts losing weight unintentionally, this is a sign that they may need to increase their calorie intake. However, self-monitoring weight may not be appropriate in some cases if it causes stress or anxiety, or if it contributes to negative body image.

I always recommend consulting with a registered dietitian to help create sustainable, well-rounded eating patterns.

What nutrients do vegans need to be mindful about getting in their diets? 
Those following a vegan diet should make sure they’re intentional about getting certain key nutrients. These include:

• Vitamin B12 (found in fortified non-dairy milks and fortified nutritional yeast)
• Vitamin D (found in some mushrooms, fortified non-dairy milk, and fortified orange juice; sun exposure is also important)
• Omega-3 fatty acids (found as alpha-linolenic acid in chia seeds, flax seeds, walnuts, and hemp seeds)
• Iron (found in black, lima, or navy beans, chickpeas, lentils, iron-fortified cereals, and oatmeal; consume with vitamin C to enhance absorption)
• Calcium (found in kale, bok choy, fortified non-dairy milks, fortified tofu, canned white beans, dried beans and peas, spinach, oranges, and sweet potato with the skin)
• Iodine (found in iodized salt and kelp)
• Zinc (found in roasted cashews, pearled barley, oatmeal, almonds, and kidney beans)

Because vitamin B12 is naturally found in animal products like meat, fish, eggs, and dairy, people following a vegan diet are at high risk for a deficiency. They should talk to their doctor or registered dietitian about taking a vitamin B12 supplement.

I would also suggest seeing a doctor to check your vitamin D levels; if you’re deficient, they can help you determine what dose of supplementation you need. Supplements should be recommended on a case-by-case basis under the supervision of a doctor or a registered dietitian. 

Is eating dairy unhealthy?
Unless someone is allergic or intolerant to dairy products, I would not say that dairy is bad for them. Dairy products are a good source of calcium and protein, and also provide a lot of enjoyment for many people.

I would be mindful of the saturated fat in full fat dairy products, particularly if you’re careful about your heart health. If desired, there are many low fat or non-fat dairy products to choose from.

It’s fine for someone to choose not to consume dairy products, as long as they’re getting calcium and protein from other sources.

What are other ways to cut back on animal product consumption?
A vegetarian diet excludes meat but may include eggs and dairy products. A pescatarian diet excludes red meat and poultry but includes fish (and may also include eggs and dairy products). A “flexitarian” diet may emphasize plant-based foods while still allowing the flexibility of consuming some animal products when desired.

When choosing an eating pattern, it comes down to sustainability and personal preference. I sometimes see that people get caught up in deciding what “diet” they should follow, when it might benefit them more to focus on smaller, more realistic changes they can make. For example, someone who normally eats meat every day might consider implementing a “Meatless Monday” each week, where they focus on plant-based meals.

https://healthmatters.nyp.org/is-eating-vegan-healthier/