Vegan Diet and Human Health
The Vegan Diet
• During the last decades, plant-based and vegetarian eating patterns proven to be
associated with several beneficial health outcomes have been adopted by an increasing
proportion of individuals in Western societies.
• Vegetarianism is characterized by a diversity and heterogeneity of dietary practices, with
the exclusion of certain food groups such as meat, poultry, and similar products.
• The most strictly regimented form of vegetarianism – veganism, is characterized by a
complete abstinence of consumption of meat and food of animal origin, such as dairy,
eggs, and honey.
• Veganism is usually adopted as the result of ethical principles related to animal rights and
welfare, but also due to health, spiritual, moral, and religious values, socioeconomic
considerations, and environmental concerns as well.
Popularity of
the vegan diet Vegetarianism in general popu -
lati on
Vegetarianism in general population
35.00% 33.00%
• Disparities in the prevalence rates of 30.00%
both vegetarianism and veganism have
25.00%
been observed in data reported across
several countries, but also between 20.00%
different territories within the same 15.00%
country. Although the percentage of 11.20%
10.00%
vegans has increased by 350% during
the last decade, today only 0.1% to 1% 5.00%
1.50%
3.30% 3.80% 4.10%
0.77% 0.79%
of the adult population in Germany 0.00%
claims to follow a vegan diet.
The Vegan Diet
Much research has been focused on the potential effects of veganism on health and
wellness. Certain benefits associated with multiple medical comorbidities but also
limitations such as nutritional deficiencies with respect to vitamins, minerals, and proteins
have been reported. Veganism has been widely accepted as the prototype of healthy diet
related to gut microbiota, cardiovascular disease, diabetes, cancer, and more.
The Vegan Diet
• The vegan diet does not include products made out of animals; thus, most of the nutrient
income is based on the lower levels of the food pyramid. This kind of nutrition includes
high intake of fruits and vegetables and low intake of both sodium and saturated fat. Apart
from the nutrients, plants contain numerous phytochemicals, including carotenoids and
polyphenols. In general, these substances, which are referred as food ingredients, have no
additive nutritional value, but they can affect various metabolic pathways of the body,
providing multiple health benefits.
Macronutrients - Carbohydrates
• Carbohydrates may be subdivided into digestible and
indigestible compounds. Plant-based diets composed
of fiber-rich foods refer to indigestible carbohydrates
also called “dietary fiber”. These macronutrients, that
are intrinsic and intact in plants, are also resistant to
digestion in the small intestine and pass into the large
intestine, where they are fermented and produce
specific bacterial metabolites, such as short-chain fatty
acids, associated with beneficial effects. Dietary fiber
appears to confer benefits to various aspects of human
health: cardiovascular disease, body weight
management, immunity, and intestinal health.
Macronutrients – Fatty acids
• The content in fatty acids and
saturated fats is particularly low
in a plant diet, leading to weight
loss, improved lipid profile, and
reduced blood pressure,
associated with prevention of
coronary heart disease and other
chronic diseases.
Macronutrients - Proteins
• One of the major concerns about the vegan diet is the lack
of protein intake providing the lowest energy for body
functions when comparing to vegetarians and meat
[Link] quality of a protein is determined by the
digestive efficiency and the content of essential amino
acids. High digestibility is provided by purified or
concentrated vegetable proteins such as soy and gluten,
while the majority of the vegetable products are
characterized by low digestibility. It has been well
documented that the presence of plant cell wall and
antinutritional agents, as well as food processing and heat
treatment, may be inhibitory factors in protein digestibility.
In general, if certain plant foods are consumed in
appropriate combinations, they can provide all the essential
amino acids for human nutrition.
Micronutrients
• Although the vegan diet may have inadequate calorific value, it is rich in antioxidants
vitamins and phytochemicals. A minimal amount of vitamins is usually required for
metabolic and homeostasis functions.
Common deficiencies – Vitamin
B12
Vitamin B12 is a water-soluble vitamin that is found predominantly in products of animal
origin, playing a vital role in hematopoiesis and nervous system, whereas a severe
deficiency may occur by either alterations in absorption or nutritional insufficiency
resulting in several comorbidities. In order to prevent vitamin deficiency there is an urgent
need for vegans to incorporate reliable vitamin B12 sources including vitamin B12-fortified
foods, or vitamin B12 supplements. High prevalence rates of vitamin B12 deficiency (up to
80%) have been reported among Hong Kong and Indian populations, where vegans rarely
include fortified foods or supplements in their diets.
Common deficiencies – Vitamin D
• Vitamin D, related to both calcium absorption and bone mineralization, plays an
essential role in bone health. Its levels depend predominantly on adequate sun
exposure, and thus supplementation might not be necessary, especially among
individuals living in low latitude regions. If sun exposure and intake of fortified foods
are, vitamin D supplements are recommended.
Common
deficiencies – Iodine
• Deficiencies in minerals such as
iodine, calcium, and zinc may also
occur.
• Iodine deficiency is very common
among vegans, often leading to
acquired hypothyroidism. Vegan
sources of iodine include iodized salt
and sea vegetables containing various
amounts of the mineral.
Common
deficiencies –
Calcium
• There are abundant plant-based sources
of calcium; however calcium
bioavailability is inversely proportional
to the amounts of oxalate, and to a lesser
extent, to phytate and fiber found in
vegetables.
Common
deficiencies - Iron
• Vegans have the opportunity to
consume as much iron as non-vegans
daily. However, both iron and ferritin
levels in the blood are lower in vegans
than in non-vegans. The absorption of
iron derived from heme is significantly
higher compared to non-heme iron
intake from plant foods. This can be
counteracted by consuming vitamin C,
a component necessary for the
absorption of non-heme iron.
Sources
[Link]
