Vegan Diet - Health Benefits
A vegan diet can provide many health benefits. E.g
High blood pressure is ¾-½ lower (1, 2)
⅔ lower risk of type 2 diabetes (3)
15-20% less chance of getting cancer (4, 5)
Significantly lower cholesterol levels (6)
Aside from the potential health benefits, don't forget that a vegan diet is always beneficial, as there are benefits for both the animal and the planet. On TheVeganRD.com, our friend Ginny Messina said:
“If your blood pressure and cholesterol levels drop, that's a good thing in terms of health. But just because you don't have the more energy, clear skin, and slim waist you've come to expect from living a vegan diet doesn't mean the vegan diet won't work. A vegan diet always works in terms of reducing your contribution to animal exploitation and reducing your impact on climate change.”
Because the vegan diet has so many benefits, it's no surprise that more and more people are opting for plant-based foods! Below you will find great tips to help you implement a healthy vegan diet.
Calories, Protein and Fat
It is important to include some high-calorie and high-protein foods to feel satisfied.
While there is absolutely nothing to worry about a serious protein deficiency, avoiding high protein plant foods can actually make you crave animal products or make you feel tired. One anonymous animal advocate said:
“I feel better when I eat a balanced diet with good fats, protein and healthy carbs. And you need a lot of vegan protein to feel healthy.”
Legumes - soybeans, peanuts, peas, lentils, etc. - saton (wheat) and quinoa are the best sources of protein for vegans. Include these foods in a few meals or at every meal each day.
Protein
People tend to think of animal products, especially meat, as “protein,” but they are usually 50% fat. A very low-fat, plant-based diet may improve health in the short term, especially for people with high cholesterol, but may not be ideal for the longer term. If you're starting to crave animal products while avoiding all fat, it may be time to increase your vegetable fats.
In fact, studies have consistently shown that eating nuts (high in fat) improves markers of heart disease (7).
Although this study is still preliminary, some people do not appear to have the genes to perform well on a high-carbohydrate diet (8). For such people, an eco-Atkins diet high in plant protein, such as soybeans, legumes, and wheat, may be a better option (9).
Finally, if you find yourself craving animal foods, it may be because you have a high preference for the taste of glutamate, also known as umami (umami). Plant foods with high umami taste include ripe tomatoes, soy sauce, miso, German kimchi (sauerkraut), dried seaweed, yeast extract (marmite), nutritional yeast, olives, balsamic vinegar, and mushrooms. Roasting, caramelizing, browning, grilling, etc. liberates glutamate from protein (10) and increases umami (10).
Do not overdose oxalate
Some plant foods are high in oxalate, and spinach is extremely high. For most vegans, oxalate is not a problem. However, if you start grinding or juicing vegetables, you should avoid continuing to use vegetables that contain high amounts of oxalate, such as spinach and beetroot. High amounts of oxalate can sometimes lead to kidney stones. For more information, see Oxalate.
low cholesterol
Steroid hormones are made from cholesterol, and in rare cases, some vegans may not be consuming enough fat or calories to produce adequate amounts of steroid hormones.
Two studies showed that vegans had similar levels of sex hormones as meat eaters (11, 12), but one report showed that vegan women had lower estrogen levels (13).
Some anecdotes provide evidence that low cholesterol can be a problem for some vegans. Bonzai Aphrodite, a vegan woman, tells the story of how consuming enough saturated fats (such as coconut butter) for cholesterol production brought her low cholesterol levels back to normal and regained her health. This increase in saturated fat with a small addition of coconut oil may increase decreased libido or restart menstruation.
Vitamins and minerals – over the long term
Vitamin or mineral deficiencies are very unlikely to occur in just a few weeks or months, but you need to pay attention to these nutrients to stay healthy in the long run.
vitamin B12
Vitamin B12 in the vegan diet has been a source of controversy and myth (14). It seldom happens quickly, but if you don't get a reliable source of vitamin B12 through vitamin B12 fortified foods or supplements, you're more likely to end up suffering from health reasons.
B12 meme
calcium
The need for calcium in a vegan diet is also surrounded by false claims made by many vegan advocates. They say that animal protein, including milk, is the leading cause of osteoporosis in Western countries. By this logic, it would make sense that vegans don't have to worry about osteoporosis because they don't eat animal protein.
One study actually shows that vegans should strive to meet the same calcium recommendations as non-vegans. Vegan diets tend to contain significantly less calcium than other diets, so we should strive to include a good source of calcium every day.
vitamin D
Fatigue vegans often suffer from vitamin D deficiency. This isn't just an issue for vegans, as avoiding the sun causes vitamin D deficiency in many people. But vegans, on average, are at a slight disadvantage because vegans get less vitamin D from their vegan diets. Make sure you have a reliable source of vitamin D.
Vitamin D
iron content
Iron is found in a variety of plant foods, and vegans tend to consume as much iron as meat eaters.
However, plant iron is not as readily absorbed as iron from meat, and a small number of women develop iron deficiency anemia after becoming vegetarians.
If you think it's dangerous, be sure to include a good source of vitamin C in your diet. Vitamin C combines with iron to form a more easily absorbed complex. Coffee and tea should be avoided with meals as they reduce iron absorption.
iodine
Although iodine is important for thyroid health, it is a nutrient that is easily overlooked by most vegans. The iodine content of plants is not constant as it depends on the iodine content of the soil. In fact, many countries have been classically iodine deficient in their food supply. So, salt fortification programs with iodine have been widely implemented to combat iodine deficiency. You should make sure you are getting enough iodine from iodine-containing salts, multivitamins, or supplements containing iodine-potassium. However, excessive intake of iodine can be harmful, so be careful not to consume more than 150 µg (recommended daily amount) per day. If you eat seaweed frequently, you do not need an iodine supplement. Because of the high iodine content of seaweed, supplementation is not recommended.
Omega-3
Omega-3 fats are important for the long-term health of your heart and brain. Vegans need to make sure they are getting enough omega-3s. Walnuts, canola oil, flaxseed, and DHA supplements are the most common sources of omega-3.
vitamin A
There are plenty of vitamin A sources for vegans (especially orange vegetables), but you shouldn't miss the opportunity. Take a look at the picture below and take one or two sources daily.
zinc
The average vegan diet meets or approximates the recommended daily intake for zinc, but some people may be slightly lacking. If you have frequent colds or suspect zinc deficiency, such as cracked lips, supplement with 50-100% of the daily recommended amount.
Thanks for reading. You will be able to achieve a healthy and successful vegan diet!