Vegan diets are becoming increasingly popular. On a vegan diet, you would only eat plant-based foods. This means that you would not consume meat, seafood, or any animal by-products. Many consumers choose this eating plan to improve their health and fitness. When you ditch meat and dairy, is better health a slam dunk? Not always, say the experts. For some, a vegan diet is hard to maintain.

Consider the pros and cons of a vegan lifestyle before making the switch. Look at a day’s worth of meals and see which ones have health benefits that are supported by science. If you decide that this is the right plan for you, follow these tips to make your transition easier.

What Experts Say

Vegan diets involve avoiding all animal products. However, there is no single vegan diet plan, and thus vegan diets can vary greatly in terms of what foods are consumed. Although some experts believe that following a vegan diet may lead to nutrient imbalances, as certain food groups are restricted, it can still be healthful as long as it is not done for the purposes of fad weight loss.

— Willow Jarosh, MS, RD

Background

A vegan diet is typically one that includes fruit, vegetables, grains, seeds, oils, nuts, and legumes. When you go vegan, you do not eat any foods that contain meat, dairy, fish, shellfish, eggs, poultry, or any food products made from these ingredients. This includes certain protein powders, fish oil supplements, gelatin, lard, or margarine made with whey. Some vegans also avoid bee products, such as honey.

History

Vegan and vegetarian diets date back to ancient times. Some sources say that Pythagoras, a Greek philosopher and mathematician, started the first vegetarian society to show that people can live peacefully with all creatures. He avoided meat because he thought it was spiritually wrong, not because he thought it was bad for his health. Ancient Buddhists and Hindus also practiced vegetarianism. A diet that does not include meat is called a Pythagorean diet.

A British woodworker named Donald Watson coined the term “vegan” in 1944 to describe those who followed a vegetarian diet but also avoided dairy and eggs. He founded the Vegan Society due to the growing concern about tuberculosis in Britain’s dairy cows. The society soon grew in popularity.

Vegan diets have increased in popularity in recent years. The number of people who identify as vegan has increased significantly in recent years, with some reports suggesting a 600% increase between 2014 and 2017. The popularity of veganism has been increasing due to the availability of vegan foods in mainstream grocery stores, the presence of vegan menu choices in restaurants, and the media reporting the health benefits of vegan diets.

Types of Vegan Diets

There are different types of vegan diets. Some vegans only eat whole foods, or foods that haven’t been processed. A vegan who only eats whole foods would not consume anything that has been processed in any way, even if it does not contain meat, dairy, or fish. “Forks Over Knives” is a popular whole-food vegan diet.

There are also vegans who eat raw food, low-fat food, and what some in the media refer to as “junk food” that is made from processed meat and cheese alternatives.

Why Go Vegan?

People choose a vegan diet for different reasons and often for a combination of reasons. The most popular reason for choosing a vegan diet according to one study is to support the humane treatment of animals. Some vegans do not wear or use products that are made from animals. One study found that people who chose a vegan diet for ethical reasons were likely to stick to the diet for a longer period of time than those who did not have the same ethical reasons.

Some people may choose to live a vegan lifestyle because they believe it has a positive impact on the environment. A number of research studies have indicated that a vegan diet has a more positive impact on the environment than other diets, such as the popular Mediterranean diet.

Many people choose a vegan lifestyle for health reasons. There is evidence that a plant-based diet is better for maintaining a leaner body, improved heart health, and longevity.

How It Works

A vegan diet excludes all animal products. This eating plan involves avoiding any food that comes from an animal or has any animal by-products in it. For example, vegetable soup might not be eaten if the stock used to make it was flavored with an animal bone.

In addition to not consuming any meat, vegans also do not eat any shellfish, seafood, or any food that has fish-based ingredients. Some foods and supplements that contain omega-3 fatty acids, for example, are not compliant if the source of the omega-3s is fish oil.

On a vegan diet, both dairy and eggs are avoided, as well as any foods that contain them. Products that may contain gluten include bread and other baked goods, chocolate, and many protein powders.

Even though they may sound unappetizing, vegans do not consume unlikely foods such as candy containing honey or gelatin, as well as beer and wine from certain brands. In addition, red-colored foods are also off the menu because they may contain ingredients that come from animals.

So what can you eat on a vegan diet? This eating style includes vegetables, fruit, grains, legumes, soy-based products (like tofu), plant-based oils, nuts, and seeds.

Pros and Cons

When you make the switch to a vegan diet from a standard American diet, you are likely to see health benefits simply because you will be putting more time and effort into planning meals and selecting foods. A typical American diet consists of convenience foods that are high in fat and protein. You are likely to feel better if you include more fruits, vegetables, and whole grains in your diet.

Annie B. Kay is an integrative registered dietitian nutritionist who is licensed in Massachusetts. The Kripalu Center for Yoga & Health has a lead nutritionist who provides guidance on healthy eating habits. She endorses a diet rich in whole foods and plant-based ingredients that can be customized to fit each person’s lifestyle.

She claims that switching to her eating style creates positive changes within a short five-day period. According to her, people who use it often report feeling more clearheaded and their physical appearance changes for the better. “The magic is the fresh fruit and vegetables, which are the most nutrient-dense foods in the food supply. Reducing the amount of meat consumed and increasing the amount of vegetables consumed will have a positive effect.

Studies have found that there are positive health outcomes from a vegan diet.

A vegan diet may be beneficial for your health in many ways, including reducing your risk of coronary artery disease and type-2 diabetes.

A vegan diet may not provide enough of certain nutrients. Some studies recommend that people who are following a vegan diet should take supplements if necessary. In some cases, key nutrients such as iron and zinc may be missing.

Kay believes that meeting with a registered dietitian would be beneficial for vegans who have health conditions or an active lifestyle. This would help to ensure that their dietary needs are being met.

Vegan Diets: Sorting Through the Nutritional Myths

Many people are looking to vegan diets as investigations of cruel conditions on factory farms have been making headlines, and there is a growing body of research on the benefits of plant foods. For most people, it is an unusual way of eating that is not part of mainstream habits. It’s not surprising that people are concerned about diets that only include plant foods.

Some of the concerns are caused by groups and books that use myths that sound reasonable but are not backed up by science. There are many myths about vegan diets that are based on either a lack of understanding of nutrition science or on outdated research. Some nutrients are more important for vegans to pay attention to, but it is not difficult to be vegan and it is completely safe. The science behind vegan diets is something that will set your mind at ease if you have worries about this way of eating.

Protein

Researchers in protein nutrition debunked myths about amino acid shortages and food combining decades ago. A plant food is any food that provides protein and contains all of the essential amino acids that are needed by humans. Some plant foods have lower percentages of some amino acids than what is necessary, but this is not an issue for people who eat a healthy vegan diet. The body has its own storage of amino acids that it uses throughout the day. Different foods provide different amino acids, and the body uses all of them to create proteins. In 1994, two protein scientists said that as long as a diet is based on a variety of plant foods, including a few servings of legumes every day, there is no need to worry about protein needs without animal foods.

Vitamin A

The amount of vitamin A in food is typically measured in “retinol activity equivalents,” which takes into account both preformed vitamin A (from animal sources) and the carotenoids in plants that can be converted to vitamin A. You can meet needs with either one is something that is well recognized. Vegans can get their daily dose of vitamin A carotenoids by eating foods such as carrots, butternut and acorn squash, kale, spinach, pumpkin, sweet potatoes, and cantaloupe. You will need either 3/4 cup of cooked carrots, 2 ounces of carrot juice, or 1 cup of cooked spinach to get your daily recommended dose of carotenoids (vitamin A). Vitamin A precursors need a small amount of fat for absorption, so add some chopped nuts or olive oil to your veggies. Add a few slices of avocado to your smoothie. The absorption of carotenoids may be better from cooked vegetables than from raw vegetables.

Cholesterol

Although plant foods do not contain cholesterol, this is not an issue because cholesterol is not a nutrient. Cholesterol is an important part of every cell in the human body, but the body can create all the cholesterol it needs. The Institute of Medicine is not a pro-vegan organization, and they say that there is no evidence that cholesterol is necessary for the body, because the body can produce enough on its own.

Vitamin D

A common misconception is that vitamin D is found naturally in milk, cheese, and butter. It doesn’t. These foods do not contain vitamin D unless they have been fortified with it. Vitamin D in American diets mostly come from fortified foods, with eggs and fatty fish providing only a small amount. You would need to drink three glasses of milk to get the same amount of vitamin D as you would from sun exposure. Vitamin D3, which is derived from animals, and vitamin D2, which is derived from yeast, are both readily absorbed and utilized by the body. Vitamin D2 supplements can help to improve vitamin D levels in people who are deficient. (5,6)

Vitamin B12

Vegans need to supplement their diet with vitamin B12 because it’s not found in plant foods. And guess what? So do many omnivores. Vitamin B12 experts recommend that all people over the age of 50 get their vitamin B12 through supplements or fortified foods. This is because aging-related changes make it harder to absorb B12 from animal foods, which are the natural source of this nutrient. The B12 found in supplements and fortified foods is easier to absorb. Some experts believe that some of the problems which are often attributed to old age, such as hearing and memory issues, may be caused by a lack of vitamin B12. Although vegans who are knowledgable about nutrition typically supplement their diets with B12 starting in their 50s, this should help reduce the risk of developing associated problems.

When vegans get sick

A vegan diet that is well balanced can provide all of the nutrients required for human health. But that doesn’t mean that all vegans are healthy. Eating any type of diet does not make someone immune to making poor food choices and becoming ill. And it’s not just “junk food” vegans who get sick, either. A diet that consists of only raw foods or very low-fat foods can sometimes become too restrictive, making it difficult to consume the necessary nutrients. Some people may be tempted to add meat back to their diet when they don’t feel well, but a better choice is to give your vegan diet a protein and fat boost, and make sure all nutrient needs are being met.

Some studies have suggested that self-described vegetarians (who often are not truly vegetarian) have higher rates of disordered eating patterns. There is no difference in the likelihood of developing an eating disorder between vegans or vegetarians and the general population. Some people may choose to follow a vegan or vegetarian diet as a way to limit their food intake or to cover up disordered eating habits. There is no evidence that suggests that girls who opt for vegetarian or vegan diets are more likely to develop an eating disorder.