Can you really eat yourself healthy on a vegan diet?
Written by Nadia Mulder
Veganism has long been sold as the ultimate cure-all and fail-proof disease prevention strategy. The internet is filled with anecdotal success stories of people going vegan and reversing chronic diseases. Plant-based doctors abound with promises that their specific brand of vegan diet will guarantee you health and slimness for life. But how much of this is really true? Is veganism really the ultimate panacea of health and disease prevention?
Vegan dieters truly find joy in eating more plant foods and feel good while doing it. Going vegan does have a lengthy list scientifically proven health benefits. Eating more plants helps reduce the risks of many chronic diseases and for those already living with chronic diseases reduces symptoms and helps them manage their conditions. Aside from personal health benefits, going vegan helps reduce global greenhouse gas emissions and land use from animal agriculture. It reduces animal suffering and advocates for their liberation. It’s a way of eating and living based on compassion and strong ethics. And although there is ample research and evidence that confirms the positive health outcomes of eating a more plant-based diet, going vegan or plant-based does not completely eliminate our chances of falling ill, even if we want to believe it makes us as immortal as Thor himself.
As dietitians, we are passionate about nutrition. The undeniable health benefits attracted us to a vegan diet too. However, having studied and worked in health sciences for years, we have to acknowledge that nutrition is only one out of a number of factors that is at play in determining individual health. Even though ample evidence points towards a decreased risk for diseases of lifestyle in those who consume a diet rich in plant foods, studies also make it very clear that the key does not lie within a specific food group, dietary pattern, or macronutrient distribution. The key to nutritional wellbeing is found in variety and balance, known as “Dietary diversity” Diet diversity reflects the nutrient content of one’s diet and has been proven to be the most reliable indicator of diets linked to positive health outcomes. Studies show that diverse diets are the healthiest. These diets include all foods and food groups and do not focus on a specific dietary pattern. You can be vegan, vegetarian, pescatarian, flexitarian or eat an omnivorous diet and have excellent dietary diversity.
You’re probably wondering what dietary diversity looks like. What classifies as “all food”? It means the “good” and the “bad”. From fruit and vegetables to pizza, burgers, and pasta. Yes, even convenience foods, takeout and desserts are encompassed in this balance. Research shows that people who eat a diverse diet with plenty of fruits, vegetables, grains, beans, nuts, seeds as well as some animal products, highly processed foods and sugar-sweetened foods are generally the healthiest. This means that you don’t have to completely eliminate animal products, sugar or processed foods in order to be healthy and prevent disease. In fact, the more restrictive your diet is, the more it can be an indicator of poor dietary diversity and thus poorer health outcomes. We recognize that this fact may be completely different to most of the “all or nothing” health messages that you see online and that this might bring up some resistance in you. Give us a moment to explain WHY an all or nothing dietary approach doesn’t lead to better health…
“You may be wondering, if you can be healthy following any dietary pattern, why be vegan? Veganism is an ethical anti-oppression movement which aims to reduce the suffering of all beings as far as practically possible. Veganism shouldn’t be seen as a diet. As soon as veganism is dressed up as a diet for weight loss or health, it introduces restriction without ethical convictions. We believe a healthy diet is a varied diet that is sustainable and supports good mental and physical health. An unsustainable diet that places moral value on food based on its nutrient profile is not conducive to good health. A vegan diet should allow you to eat in a way that nourishes your mind, soul and body. This means eating a vegan diet that allows all vegan foods and not only those that are deemed “clean”, “healthy” or “good”.”
Why restrictive diets don't make you healthy
1. Weight doesn't guarantee health.
Weight and nutrition are not the be-all and end-all of health, even if we think we can tightly control our weight and body shape with it. We can’t rely on diet alone to prevent or cure all disease because there are just too many other factors, like genetics and environment, at play. The truth is, that some factors are completely out of our control. Even vegans can get sick. Vegans still get cancer, heart disease, auto immune disorders etc. Even if you follow the “perfect diet” you can still fall ill because there are factors outside your control at play.
2. Health encompasses more than physical health.
We know that a “perfect diet” won’t necessarily protect you from all diseases and infirmities. There is more to health than what we eat. But often that desperate default feeling of being out of control drives us to try with everything in us to control our food intake, hoping and believing that nutrition and weight loss is the ultimate answer to perfect health. Yet, the definition of health as per the World Health Organization states that health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity. Not a number, size or special diet
3. Restrictive diets can degrade mental and social wellbeing which can have a negative impact on overall health.
Cutting out certain food groups or enforcing food rules upon yourself is a recipe for food obsession and chaotic eating. Food is not only for physical nourishment. It’s for connection, comfort, socializing and cultural traditions. Restricting food means restricting connection, comfort and socializing too. All of which play a key role in mental and social well-being and overall health.
We know that true overall health encompasses mental as well as physical health therefore we can’t deny the immense impact of our relationship with food on our health. When we try to control our diet in an attempt to control our body size or shape, a constant fight ignites in your mind, constantly justifying or earning certain foods creates hypervigilance and anxiety around food. But the truth is that you shouldn’t be in a constant state of restriction, deprivation, and obsession.
Sadly, we've seen many vegans lead restrictive plant-based diets that so often lead to food obsession, disordered eating, and chaotic diets. It's easy to believe stricter food rules, special diets or new trendy supplements may be the answer to food our struggles. The truth is that nutrition isn't black and white, and they grey areas may seem like it's calling for control, but the more we try to control our diet, the more out of control our eating will become.
So, if we should just be eating anything and everything, does that mean that our diet and nutrition don’t matter? Should we just eat whatever we want, all the time?
Not quite. We know that individualized nutrition information is very helpful to make sure all your nutrient needs are met on a vegan diet, but beyond that, you should be working on tuning in with your body and honouring it's needs. Sometimes being practical around planning meals is the ultimate downfall for vegans, because eating a balanced varied diet takes some planning in a world that doesn’t always cater for plant eaters. It’s important to provide ourselves with a variety of food to ensure optimal nutrient intake but take care not to lose the joy in eating. Tread gently and practice compassion with yourself just as you do with other beings.
As vegan dietitians, we have immense insight to the science and latest research, but also on the practical, ethical and social challenges that come with this lifestyle. We are equipped with the skills and tools to assess and treat any nutritional problems that might arise and help you navigate through Dr. Google’s contradicting nutrition advice. It’s our mission to help vegans stay vegan and achieve good health while doing so. To do this we ask you to find your why for being vegan and let go of the vegan health halo. Being vegan is great for your health but thinking that you have to follow a certain type of vegan diet or cut out certain vegan foods, is not going to make you any healthier.
The key to optimal health as a vegan is to focus on eating a varied balanced diet, eat vegan foods that you truly love and enjoy, move regularly, get plenty of good quality sleep and to live a fulfilled life with plenty of human connection and purpose.
Importantly, remember that health is a privilege. Not everyone is born with good health and not everyone is born able-bodied. There are thousands of health conditions and disabilities that are not related to diet or lifestyle and won’t improve on a vegan diet. However, everyone deserves to be included in the vegan community if they choose to be vegan. If our aim is to actively fight animal oppression, we also need to be mindful and inclusive of oppressed people. If we perpetuate the stereotype that all vegans need to be slim and healthy, those who don’t fit that stereotype may feel unwelcome. The truth is, for veganism to progress and be accepted by all, it needs to be accepting of all. So the next time you make a generalization about veganism and health or weight, try to think of whether this makes everyone feel welcomed.
If you’re thinking of going vegan, we couldn’t think of a better way to make a positive contribution to animal welfare and planetary wellbeing. Most vegans will tell you that the only regret they have is not going vegan sooner. And most people experience improved health and an enhanced sense of wellbeing on a vegan diet. We encourage you to educate yourself on how to meet your nutrient needs as a vegan and to understand the greater purpose of following a vegan lifestyle whilst practicing kindness and compassion to humans as well as animals.