Is the Vegan Diet a Healthy choice?

In this article we will be discussing whether the vegan diet is considerate of our health and wellbeing. We will cover common misconceptions and the facts around vegan nutrition.

What else can you read throughout this article?

• Main concerns with a vegan diet.
• Is it possible to build muscle on a vegan diet?
• Is the vegan diet expensive?
• Vegan diet and pregnancy. Is it safe?

Can you get sufficient nutrients from a vegan diet?

One of the main concerns I see when it comes to a vegan diet is whether it is possible to get all of the nutrients our body needs to be healthy. A vegan diet has been proven to be safe and healthy for our bodies, but just like any diet, its nutritional quality will depend on the individual’s ability to be considerate of this aspect. Essential nutrients include things such as vitamins, minerals, protein, fats, water, fibre, and carbohydrates. Aiming for whole plant foods can help us achieve this, as can eating a varied and balanced diet. Vegans are recommended to take a B12 supplement, as this is the one element of a healthy diet that cannot be achieved through a vegan diet. B12 is important for a healthy nervous system and cells.

Can you build muscle on a vegan diet?

It is possible to build muscle on a vegan diet, and in modern times, there are plenty of athletes who follow a vegan diet. Once again, this comes down to the individual’s consideration. One of the main concerns in this area is the ability to get enough protein on a vegan diet. Misconceptions around this can come from the fact that it is less common to find whole protein sources in a vegan diet; however, eating a variety of plant protein sources will combat this. Tofu, tempeh, and quinoa are also examples of plant-based whole protein sources.

The average person in the UK is recommended to consume 0.75g of protein per day per kg of body weight, and athletes are recommended to eat 1-2g of protein per day per kg of body weight, although this will vary between individuals. This is easily achievable on a vegan diet; this concern also often comes from a lack of knowledge on plant-based protein sources. Some examples of vegan protein sources include lentils, tofu, beans, nuts, and quinoa.

Is it expensive to eat a vegan diet?

Once again, this changes based on the individual and depends on their preferences. Eating all organic foods or lots of meat substitutes will add up quickly, making a vegan diet appear more expensive. If you are looking for a cheaper way to eat vegan, consider bulk buying cheap foods like grains, lentils, and canned beans. Frozen fruits and vegetables are typically less expensive and can be stored longer without impacting nutritional quality. It is very possible to eat a cheap vegan diet if you are thoughtful with your purchases.

Is a vegan diet safe during pregnancy?

It is safe to follow a vegan diet during pregnancy. In this article, I have stressed the importance of the individual’s role in planning for a healthy diet, but this is the case when it comes to all diets. Poor nutrition during pregnancy can cause issues such as delayed growth, premature birth, and health issues for both the baby and mother. If you are pregnant, consider how you can eat a balanced diet that meets all nutritional requirements. A balanced diet includes all the essential macro and micronutrients; try to include carbohydrates, protein, fats, and a serving of vegetables with every meal. Fruits and vegetables are a great source of vitamins and minerals, and including a variety of these will help with this aspect.

If you have any concerns about nutritional deficiency, consult your doctor.

In conclusion

From a health perspective, eating a vegan diet is a viable option and has associations with both weight loss, increased fibre consumption, and improved cardiovascular health. Like with all diets, it is possible to have negative outcomes if eaten incorrectly. The lack of B12 is the aspect I would consider the biggest con to a vegan diet, but supplementation and eating B12-fortified foods are enough to combat this issue.

A vegan diet also considers moral aspects such as the welfare of animals and the environment, which adds to its appeal. For example, it is estimated that eating a plant-based diet spares the lives of 105 animals per person each year (Plant Based News), and eating more plants means considerably less deforestation for animal agriculture as well as fewer greenhouse gas emissions (Forbes).

If you want to find out more about switching to a vegan diet, book a one-on-one session here:

FAQs (Frequently Asked Questions)

Question: How do vegans ensure they are getting enough nutrients?

Answer: Aim for whole plant foods and a varied and balanced diet. Vegans are recommended to take a B12 supplement.

Q: What are plant protein sources?

A: Some examples of vegan protein sources include lentils, tofu, beans, nuts, and quinoa.

Q: Does veganism have an environmental or moral impact?

A.: It is estimated that eating a plant-based diet spares the lives of 105 animals per person each year (Plant Based News), and eating more plants means considerably less deforestation for animal agriculture as well as fewer greenhouse gas emissions (Forbes).