With all the press surrounding going vegan, I was getting curious. Can living a vegan lifestyle really be that healthy for you? I mean everything has its drawbacks, right? Everything we hear and read about the vegan lifestyle is positive, but are their any dangers, drawbacks or risks? Lets take a look!While Veganism’s draw is clear–ranging from the moral argument against eating animals to the health impact of over consuming red meat–for many women, one motive is to lose weight. Trade the meat-packed standard American diet for plant-based foods and you’ll slim down like you just stepped out of a fat suit. A small percentage of the American population eats animal-free (no eggs, fish, dairy, gelatin, etc.), but the number may be growing as proponents like Michelle Pfeiffer and a dramatically slimmer Bill Clinton praise its virtues. So why have other die-hard vegans like Ginnifer Goodwin and Megan Fox recently defected and (presumably) gone back to ordering medium-rare?
Is Vegan Really Healthy?
There’s no question that a balanced, well-planned vegan diet can be healthy. “Studies show that vegans have lower BMIs and a reduced risk of heart disease, diabetes, and cancer,” notes Vandana Sheth, a Los Angeles–based dietitian and spokesperson for the Academy of Nutrition and Dietetics who frequently works with vegan clients. But balanced is the key. In our weight-loss-obsessed, too-busy-to-plan-meals culture, many women cut out the cheeseburgers (along with fish and skim milk) without considering the nutritional deficit. Between the lack of fresh, quality options in the food deserts of America and the challenges of chowing down in social settings (even in cities like New York, L.A., and Chicago, vegan restaurants are sparse), practitioners may turn to not-so-healthy processed foods like fake cheese and soy patties. “There are some people who may become vegan simply to eat more junk food,” says Stella Volpe, R.D., professor and chair of the department of nutrition sciences at Drexel University in Philadelphia. “As a vegan, you need to spend a large part of your life planning what to eat,” warns Dr. Michael D. Gershon, chairman of the department of anatomy and cell biology at New York’s Columbia University. While it is possible to get the nutrients you need, it’s difficult. “Vegans are more vulnerable to certain nutritional deficiencies,” he says, referring to vitamin B12, omega-3 fatty acids, iron, zinc, calcium, and vitamin D–all critical for, among other things, energy and mood.as a vegan get your nutrients:
Vitamin A: Eat loads of bright orange veg and fruit (carrots, yams, squash, apricots) and dark green ones (spinach, kale, chard etc) which provides beta carotene that the body can convert to Vitamin A. Be careful taking synthetic Vitamin A supplements, as they can be toxic at high levels.B12: Unfortunately B12 is not available in plant form. Spirulina and other sea vegetables, are considered by some to be good sources, but whether that form of B12 can be
assimilated into the body, is under dispute.Many plants including whole grains are rich in the other B’s. To enhance the digestive properties of the grains, make the Bs more accessible, and eliminate the phytic acid in grains which can draw minerals out of you, I highly advise soaking them. This is especially important if you’re eating large quantities, which many vegans do.
Vitamin D: Besides the sun and animal products there is no other way to naturally get D. If as a vegan you can make a small exception, consider cod liver oil capsules, they are exceptionally high in D. The risk with a high intake of synthetic Vitamin D (including the D that’s often added to non-dairy milk), is that at high levels it can be toxic since the body stores it – not a concern with sun-created vitamin D as the body simply stops producing it when it’s had enough.
Protein: Tempeh provides the highest protein of any plant form and I’d recommend it over tofu. Quinoa, is a complete protein, so it’s a great source. Lentils and beans have many of the amino acids though they’re incomplete, so to get the missing ones, eat them with grains. The starch and sugar however, of legumes can be hard to digest.
Zinc: Found in beans, whole grains and nuts. The phytic acid, however, in non-fermented soybeans (tofu), as well as in grains and legumes, can bind to minerals (including zinc and calcium) in the digestive tract and carry them out, making vegans potentially more susceptible to mineral deficiencies. Eating fermented soy (tempeh) and soaking grains and legumes in water and an acid, will eliminate most of the phytic acid.
Many people share these and other concerns about embracing a vegan lifestyle. If you’re considering going vegan, and you are still concerned about getting proper nutrition, consult with your health care provider, a nutritionist, or your doctor. A doctor or nutritionist offer specific advice based on a person’s health history and any important factors that need to be considered. While a vegan lifestyle can be healthy and rewarding, there are some potential dangers of vegan. Understanding these will help to ensure that a vegan leads a healthy life and free from any future problems.
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