Benefits of a Vegan Lifestyle

Focusing on veganism, rather than its counterpart — the carnivore diet — is justified by extensive research highlighting the benefits and challenges associated with plant-based eating.

A strictly vegan diet offers numerous advantages. While I identify as an omnivore, a significant portion of my meals is plant-based. The benefits can be categorized as follows:

1. Disease Management

   A vegan diet may assist in managing certain health conditions like heart disease, diabetes, high blood pressure, and some cancers. This is attributed to the emphasis on plant-based foods rich in fiber, antioxidants, and phytonutrients.

2. Environmental Impact

   Adopting a vegan lifestyle can greatly lower your carbon footprint and overall environmental impact. It helps conserve water, reduces greenhouse gas emissions linked to livestock farming, minimizes deforestation for grazing and feed, and supports biodiversity by requiring fewer resources for food production compared to animal agriculture.

3. Whole Food Consumption

   Prioritizing whole, plant-based foods such as fruits, vegetables, legumes, nuts, and seeds often leads to a reduction in the intake of highly processed foods.

Source: Bored Panda

Drawbacks of a Vegan Approach

What if I told you that while the benefits mentioned above may hold true, they are not exclusive to a vegan diet?

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Marty Kendall from Optimising Nutrition states that animal products are among the most nutrient-dense foods available. This perspective aligns with the understanding that vitamins and nutrients are stored as glycogen in muscle and fat cells. Consuming a steak from a grass-fed cow that was not stressed prior to slaughter provides an excellent profile of omega-3s and amino acids. This viewpoint is further supported by research indicating that some of the most effective solutions for common nutrient deficiencies are derived from animal sources.

Source: Optimising Nutrition

Another key reason for including animal protein in one’s diet is to ensure adequate amino acid intake necessary for muscle growth or, at the very least, to prevent muscle loss (sarcopenia).

While it is true that vegans can find protein-rich foods to meet dietary recommendations, these guidelines may not always be optimal for preventing muscle degradation or encouraging muscle development. Although plant foods contain various vitamins and minerals, there are certain micronutrients that can significantly impact well-being which are often absent in a vegan diet. A BBC article notes:

> "Several essential brain nutrients are not found in plants or fungi. Creatine, carnosine, taurine, EPA, DHA omega-3, heme iron, and vitamins B12 and D3 are primarily available in animal-derived foods."

Muscle mass, independent of fat mass and cardiovascular and metabolic risk factors, is inversely linked to mortality risk in older adults. Understanding the mechanisms behind this relationship is complex, but it is clear that changes in body composition should be considered when focusing on preventative health strategies.

Many plant-based proteins are not as bioavailable as their animal counterparts. Antinutrients found in certain foods, like tannins and phytic acid, can hinder amino acid absorption. Moreover, unless plant proteins are combined correctly, there is a risk of being deficient in specific amino acids — a fact not always understood by those following a vegan diet.

As a parent, my most significant concern about adopting a vegan lifestyle is the stigma it may foster around certain food groups. Children are impressionable and often mimic the behaviors of adults. By avoiding specific foods, parents may unintentionally vilify them, leading to the belief that veganism is the only acceptable dietary choice.

Additionally, a family diet based solely on veganism can affect children’s physical growth. Studies indicate that children on vegan diets may end up shorter (by about 3 cm) and have reduced bone mineral density (by approximately 5%). This is critical since bone mineral density increases with the accumulation of bone mineral content.

While I wouldn't go so far as to label it child abuse, as podcaster Max Lugavere has suggested, his argument resonates with many of the concerns I've raised.

Source: XHow I See It

Tight dietary restrictions can lead to increased anxiety around "cheating" on one’s diet. Many individuals who adopt a vegan lifestyle eventually revert to an omnivorous diet, as restrictive habits can be challenging to sustain over the long haul.

I dislike feeling confined by societal expectations — being labeled and forced to act in ways that do not reflect my true beliefs. Imagine a scenario where you can primarily consume plant-based foods without feeling guilty for indulging in a dessert made with butter, eggs, and milk chocolate or enjoying a humanely raised turkey during the holidays. This is the essence of flexitarianism.

Studies have shown that flexitarians (those who consume little meat) tend to maintain a predominantly plant-based diet but are less driven by moral imperatives. They prioritize what is healthy while also considering personal cravings — a refreshing approach.

Ultimately, the quality of food consumed matters most. Whether the focus is on plant-based, omnivore, or carnivore diets, the key is that a majority of the calories come from whole, unprocessed foods. I adhere to the 80/20 principle, ensuring that at least 80% of my diet consists of high-quality, natural foods.

Perfection isn’t necessary; striving for improvement is what's essential.

Source: Bon Appetit

Extremes in dietary choices often create narrow paths for living. This limitation can diminish the joy that food brings. One can advocate for better animal welfare while still enjoying a grass-finished steak. This isn’t hypocrisy; it’s reality.

Indeed, a vegan may construct a diet that enhances their health markers, and a vegan diet is certainly a significant step up from the conventional Western diet. But, what’s the ultimate goal, aside from seeking social acceptance within a specific group?

Let’s embrace the liberating potential of flexibility and open-mindedness as we navigate the intricate landscape of nutrition, ensuring our choices align with both our ethical beliefs and health objectives.

I'd love to hear your thoughts on this piece; feel free to reply and share your views.