Exploring the Vegan Diet
June 27, 2020
by Madelyn Geier, SIUE Senior Intern in Exercise Science
What is a Vegan Diet?
Did you know that everyone you know is on a diet? When you hear the word diet you probably think of a fad/program that restricts all the foods you love. However this is not the case, a diet is simply whatever you eat. Many people worldwide are interested in adapting to a healthier diet and lifestyle. One of the biggest roadblocks to making a positive life change like this is figuring out which diet to try.
A vegan diet is a plant-based diet that does not consume any animal products. This means that there is no consumption of dairy, eggs, or meat. Many people follow vegan diets for moral or ethical reasons but there is also a large amount of scientific literature that shows there are some serious health benefits to adopting a plant-based diet.
Some Health Benefits of a Vegan Diet
As far as diets go, a vegan diet can be one of the healthiest ones out there. Several studies have shown that people who are on a vegan diet experienced greater health benefits than their previous diet. People who follow vegan plant-based diets have been shown to have lower risks of obesity, high blood pressure, diabetes, and heart disease than people who follow an omnivorous diet (1). Additionally, in weight-loss studies comparing a variety of diets, vegan diets were shown to promote the most significant weight loss (2). For people trying to eat healthier, a vegan diet encourages a large number of fruits, vegetables, and whole grains to be incorporated into meals.
Studies have also shown that meat-free diets are associated with healthier mood states. Meatless diets were associated with lower levels of anxiety, stress, and depression than omnivorous diets (3). This is in line with other studies that have observed mental health benefits related to an increase in the consumption of fruits and vegetables.
Some Considerations When Switching to a Plant-based Diet
For all of the health benefits that come with a vegan diet, there are also some important things to be aware of. Vegan diets require education and appropriate planning to ensure that you are getting all of the essential vitamins and minerals your body needs to function. Vegans are at a greater risk for deficiencies in vitamins B12, D, and Zinc (4). These vitamins and minerals are readily available in meats, but a vegan must take special care to incorporate supplements and foods with these vitamins in their diet.
Another consideration to make when switching to a vegan diet is the availability of plant-based foods. Many fast-food restaurants do not have a menu that is accommodating to people on a plant-based diet. As the popularity of vegan and vegetarian diets grows, restaurants have been trying to keep up. Traditionally fast-food restaurants have not kept up with the growing dietary diversity of Americans. However, recently, fast food restaurants like Burger King and White Castle have incorporated vegan meat alternatives into their menus.
But How Do I Get My Protein?
Protein is essential for building and maintaining muscle and bodily functions. One of the common misconceptions about plant-based diets is that you aren’t able to get enough protein without meat. Vegan diets can actually be incredibly high in protein, due to fantastic plant-based sources such as these (5):
- Tempeh
- Soy Products
- Seitan
- Legumes
- Beans
- Tofu
- Nuts
- Green vegetables (example: peas, broccoli)
Final Thoughts
A plant-based vegan diet can be a great investment in your physical and mental health, bringing with it lowers levels of diabetes and cardiovascular illness. Special consideration has to be given to the supplementation and dietary planning necessary to get all of your essential vitamins and minerals, notably B12 and vitamin-D. A vegan diet doesn’t have to be all-or-nothing. Many people can benefit from eating vegan meals on occasion and trying some of the amazing plant-based foods that are out there.
References(1) Craig, W. J. (2009). Health effects of vegan diets. The American Journal of Clinical Nutrition, 89(5). https://doi:10.3945/ajcn.2009.26736n
(2) Turner-Mcgrievy, G. M., Davidson, C. R., Wingard, E. E., Wilcox, S., & Frongillo, E. A. (2015). Comparative effectiveness of plant-based diets for weight loss: A randomized controlled trial of five different diets. Nutrition, 31(2), 350-358. https://doi:10.1016/j.nut.2014.09.002
(3) Beezhold, B. L., Johnston, C. S., & Daigle, D. R. (2010). Vegetarian diets are associated with healthy mood states: A cross-sectional study in Seventh Day Adventist adults. Nutrition Journal, 9(1). https://doi:10.1186/1475-2891-9-26
(4) Tuso, P. (2013). Nutritional update for physicians: Plant-based diets. The Permanente Journal, 17(2), 61-66. https://doi:10.7812/tpp/12-085
(5) Marsh, K. A., Munn, E. A., & Baines, S. K. (2013). Protein and vegetarian diets. Medical Journal of Australia, 199(S4). https://doi:10.5694/mja11.11492
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