Vegan Diet: Is veganism bad for you? Know its pros and cons

Vegans follow a plant-based diet and abstain from all animal products, such as dairy, eggs, honey, meat, chicken, fish, and shellfish. A lot of individuals also steer clear of things made from animals (such leather and reptile skin). In general, veganism is opposed to any kind of animal exploitation, including the use of animals in research and testing.

Of course, being vegan has both benefits and drawbacks. A vegan lifestyle requires thoughtful preparation and attention to what you consume in your body.

Vegan Diet: Here are listed pros and cons of veganism before you decide if it is the right diet plan for you.

Pros of veganism

• There are several benefits attributed to a vegan diet as long as it is carried out properly.
• It can help people lose weight and as with a vegetarian diet, has been linked with a reduced risk of heart disease and certain cancers, such as colon and breast cancer.
• A recent study looking at the effects of a vegan diet in people with or at risk of developing type 2 diabetes, found that a plant-based diet may help to control blood glucose levels.
• Vegan diets can also be high in iron, although the form of iron from plants is not as 'bioavailable' as the iron in meat, which means the body does not absorb it as efficiently as the iron found in animal products.
• However, this intake can be boosted by combining plant-based iron with foods rich in vitamin C 'such as oranges, tomatoes and peppers' because vitamin C helps the body absorb iron better.

And the cons

• On the flip side, becoming a vegan does not automatically guarantee good health. You could, for example, eat chips for every meal and while you would qualify as a vegan you wouldn't necessarily be doing your body any favours.
• Along with the growth in veganism, has come an increase in vegan-friendly ready meals - and these have additional salt, sugar and fat to improve their taste.
• Processed foods commonly include trans fats and emulsifiers which can harm beneficial gut bacteria.
• Poorly planned vegan diets may not provide enough niacin, riboflavin (vitamin B2), vitamin D, calcium, iodine, selenium or zinc, all of which are important for maintaining good health.
• Vegans can be at a greater risk of becoming anaemic because of the lack of vitamin B12 and omega-3, which can cause fatigue and the inability to concentrate, especially in young people.
• There is also an association between veganism and lower bone density, which can lead to an increased risk of fractures.
• If you did want to change what you're eating but don't want to go the vegan way, the Mediterranean diet is classed as one of the healthiest in the world.
• Think lots of vegetables, fruit, beans, lentils, nuts, olive oil, wholewheat bread, brown rice and fish. This diet does not eliminate meat, but limits the intake.
• There is growing evidence that following a Mediterranean diet is associated with good overall health and can help in protection against cardiovascular diseases, diabetes, high blood pressure and obesity.
• There is also evidence that it has a role in reducing the risk of certain cancers. And it has been linked to a lower risk of cognitive decline and depression.

What's right for you

So to Veganuary or not? While eating less meat, especially processed meat, is good for your health, going vegan isn't the only way to do it.
As a nutritionist, I think that rather than fixating on one particular way of eating, it's better instead to consume a healthy and varied diet.
Indeed, everyone needs to understand what they are eating to ensure a balanced intake, with the correct quantities of protein, carbohydrates, fats, vitamins and minerals.
This is especially the case given that diet-related health concerns are on the increase around the globe.
So if you are considering taking up Veganuary you need to be aware of the potential dietary deficiencies. It will also be necessary to take supplements such as B12.
Ultimately, veganism is a lifestyle rather than just a diet, so changing to a vegan way of eating requires long-term commitment and planning.
It has to be carefully looked into and carried out in an educated way to ensure you are getting all the nutrients needed to maintain a healthy life.

(with inputs from PTI)