What are the Pros and Cons to the Vegan Diet?
Well, this is a hot topic, but here we are. Steel isn’t afraid to take it on.
Let us get into it.
Here is a youtube video breaking down this topic as well! Check it out!
What is the data saying?
There is a lot of data out there. Truthfully, you have to search for data that is not biased. Which is hard to find. I found some good evidence, so let’s dive in.
“As fundamental as diet is to health, you need to keep in mind the diet for which we’ve been adapted genetically, “said James O’Keefe, MD, the study’s lead author and director of preventive cardiology at Saint Luke’s Mid America Heart Institute. “Animal-based foods have been an important part of the human diet for at least three million years. Eliminating all animal foods would be like deciding you’re going to feed a tiger tofu and expect that it’s going to be healthy. If you want an organism to thrive, you should feed it the diet for which it’s been genetically adapted via evolution down through the ages.”
Saint Luke’s Mid America Heart Institute.
By evolution I mean microevolution and adaptation. But that is a whole other topic!
It is important to note though, what have humans been consuming all these years?
Because our bodies do adapt genetically to what we eat. Many different people groups have eaten differently but overall, most people groups eat a variety of plant foods and meats. So, keep that in mind.
Keto, Carnivore, Vegetarian, and Vegan are all popular diets. A large mix of haters as well as people willing to die on the hills of these topics. However, I am not here to jump on the band wagons but I am also not here to bash. All these diets have their time and place.
What I mean by this is that the carnivore diet has healed people I know personally, but it also can be dangerous for some people.
The Vegan diet can heal certain people but it can also cause you to be deficient in certain nutrients that I will list later. The Keto diet has helped people to lose a lot of weight but it isn’t recommended to be in ketosis long term.
So, what do we do with all the mumbo jumbo in the world of nutrition? YOU TAKE it with a grain of salt. Yep, that’s right. A very profound answer but it is true.
There’s things I have learned in an accredited university that I don’t believe are true. For example, I was taught that canola oil is a great oil to consume. If you don’t know why it’s not, watch my video on seed oils below.
That is exactly why we continue to do self study combined with experience and trial and error outside of “the authority” of universities. We need to be able to discern what is just smoke and what is truth on these topics!
“If you’re eating a strict vegan diet, it is very difficult to supplement enough of all of the nutrients and high-quality protein that you need to be strong and healthy,” O’Keefe said. “If you’re doing it for your health, there is no substitute for eating the natural whole foods—you’re better off eating wholesome animal foods that are not overcooked and/or highly processed; understanding this is vitally important for your health.”
https://www.saintlukeskc.org/locations/saint-lukes-mid-america-heart-institute
I love this quote. I think it is very important to think about the fact that supplements are not the same as whole high quality foods in their natural state.
Now hear me out, that is not to say that supplements don’t have their place. Trust me they do, and they save lives. Doctors recommend them for a reason and they are a safe bet. However, what are we doing if we are only not deficient because of supplements? That’s not the kinda life I want to live personally!
There is a place for it though! Like I said, supplements have their place and they are a gift from God, but we should all be striving for a diet that we can get ALL and I mean ALL nutrients/micronutrients and macronutrients from that diet. There is so much variety with this but it is a great rule of thumb. That is why they say to eat a rainbow plate because oftentimes different color foods have different nutrients/minerals present. But then again rainbow goldfish don’t count😃.
“The study found that vegans consumed the least total protein compared to other diet groups, confirming concerns that [Vegan Diet] may include insufficient protein, particularly in instances where legume, seed, and nut consumption is limited [14]. Vegans consume fewer essential amino acids than non-vegans [15]. Plant proteins are less digestible (50-70%) than animal proteins, and food processing methods like heating may further reduce digestibility.”
Here is the main issue with this diet, it is the lack of protein! There are simply not enough protein sources to thrive protein wise and to build muscle! It takes extreme discipline and knowledge to make it happen.
Oh man don’t get me started on my soapbox of how many times I’ve heard that nuts are “high in protein”. I would have a side hustle if I got a quarter every time I heard that haha.
But, hear me out, I am not saying nuts aren’t healthy, they just aren’t a high protein food compared to their calories. There is a place for nuts in a healthy diet for sure but they aren’t a place to get the majority of your protein. Let’s talk about vegan protein sources. Check out this table below.
- I would argue that beans, legumes, and soy are your best bet for protein in natural forms. However, the “vegan meats” listed are mostly processed forms of protein that need to be condensed or manufactured to become high in protein. Not all of them but a lot of them! Tofu for example is a processed form of protein.
- Although I prefer people to be on a diet with animal protein, I am not against the vegan diet as a whole. There have been many studies that have found that it can lower blood pressure, lower risk of chronic disease, improve gut health, and help with weight management. That doesn’t mean that animal protein does the opposite!
I know a few people who have digestive issues with meat or dairy and so they do great with the vegan diet. Their body does well with the high fiber and high carb diet.
This would fall under the Nutrition principle we have at Steel that says, “don’t eat foods that make you feel bad.” If that is you when it comes to meat then maybe the vegetarian or vegan diet is worth a try for a bit. I can’t tell you how your body feels, only you can!
There are a couple clients at Steel who thrive on the vegan diet. But you want to know why they do? Because they try really hard and shape their life around it. AND that’s what you have to do in order to do it right!
The main thing I want y’all to get from this three things:
1. The Vegan Diet works for some people. You just have to put the work in and get your protein in.
2) The Vegan Diet works if you are willing to supplement in the nutrients you are lacking. Zinc, iron, B vitamins, iodine, omega 3 deficiencies can all occur on this diet. So, make sure you are aware of that.
3) The Vegan Diet can be a good alternative if animal products do not make you feel good. That is big principle at Steel. And that would be the main reason that would make me recommend this diet. But I do not see it often.
The main reason the vegan diet can go wrong is because most people who do it don’t do it right and that leads to deficiencies. And this can be very dangerous. Check out this table below.
This image above breaks down the possible health risks that can occur with the Vegan Diet. Doesn’t always happen but it is a possibility. With any restrictive diet there are always possible deficiencies.
In a nutshell, these are the realities and truths you should consider before doing a restrictive diet of any kind. If you are interested in the vegan diet speak to a nutritionist, nutrition specialist, or a dietician first!
This is not supposed to be discouraging to those who follow a vegan diet, but simply a breakdown of what I have learned and seen with the pros and cons.
Thank you for reading this Steel Fam!
Much love,
As always, See you in the gym!
Laney (Nutrition Specialist)
