Our diet has a significant impact on our well-being, much greater than we think. Almost everyone knows the phrase "health is the highest good". Already the Greek physician Hippocrates pointed out with his famous quote "Your food is your medicine, and your medicine is your food"
This indicates that illness and well-being are directly related to nutrition. Macro (proteins, fats and carbohydrates) and micronutrients (vitamins, trace elements and minerals) play an important role in a healthy and balanced diet. Many of the nutrients must be taken in through the consumption on food, as the body cannot produce them itself. These are also called essential nutrients.
A balanced vegan diet can provide the body with all the micro and macro nutrients essential to life, which is not the case with animal products. This is because they do not have all the micro nutrients that are present in plant-based foods, especially in vegetables and fruits. People who want to switch to a vegan diet often deal with general health aspects. By now, countless sources of information are available proving the benefits of a plant-based diet. However, especially in public discussion there are a number of mostly unjustified ambiguities and controversies that can lead to uncertainties when changing to a vegan diet.
This article is intended to provide an overview of how healthy a vegan diet is and which nutrients you should pay special attention to in order to have a smooth start. When switching to a vegan diet, it is important and recommended to find out which foods can optimally cover the daily nutritional requirements. In order to make this easier for you, you will find a guide below, which should serve you as a secure and constant companion on your way to a plant-based diet!
Official Positions and Recommendations
The Academy of Nutrition and Dietetics (AND), the world's largest organization of nutrition professionals, considers vegan and vegetarian nutrition to be healthy compared to other forms of nutrition, and suitable for all ages and life stages. Based on AND's position, a well-planned vegetarian or vegan diet, with a focus on a balanced, nutritious diet, has health benefits, especially in terms of the prevention and treatment of certain diseases. Vegans have lower cholesterol levels and a lower risk of heart disease, high blood pressure and type 2 diabetes. Most vegans also have a lower BMI (body mass index). This is because a vegan diet contains less saturated fat and cholesterol, but more fibre, magnesium, vitamin C, folate and carotenoids. However, vegans have a lower intake of vitamin B12, calcium, vitamin D, zinc and long-chain omega-3 fatty acids.
A balanced and careful vegetarian/vegan diet is suitable for people from all stages of life, including pregnancy, lactation, infancy, childhood and adolescence as well as athletes. In certain cases, however, the ADA recommends taking supplements (important are vitamin B12, vitamin D, iron and iodine) to cover the daily nutritional requirements. This position is shared by the British National Health Service and the Australian and Canadian nutritional organisations, which provide information, tips and advice on vegetarian/vegan diets.
The German Society for Nutrition (DGE) is still reluctant to make such statements, citing the opinion that a vegan diet is not suitable for pregnant women, nursing mothers, infants, toddlers and children, as this form of nutrition cannot guarantee a sufficient supply of nutrients for these groups. However, in 2016, the DGE, as well as the previously mentioned nutritional organizations, published a position paper on vegan nutrition with helpful advice.
Vegan Nutrition and Civilisation Diseases
Vegetarians and vegans have a lower risk of developing common diseases such as heart disease, type 2 diabetes and obesity than omnivores.
The Body Mass Index (BMI, a value indicating the ratio of body weight to height) provides obvious proof of this. A person on a predominantly or purely vegan diet is often found to be within the normal range (BMI 20-25) compared to people on a mixed diet.
The nutritional reasons for this are mainly the lower fat and protein intake and the higher supply of dietary fibre. Another reason is the generally healthier lifestyle, such as more extensive physical activity. The cholesterol level in the blood is also significantly lower, especially for vegans, than for omnivores. The cause is the lower (with vegetarian food) or non-existent (with vegan food) supply of animal fats. These contain saturated fatty acids, also called unhealthy fats, which increase the LD cholesterol level (bad cholesterol).
Through less frequent overweight and more favourable cholesterol levels, the probability of cardiovascular, i.e. heart and vessel-related diseases such as strokes, heart attacks or high blood pressure, decreases.
The risk of developing type 2 diabetes is low as well. People with type 2 diabetes can lower their insulin and blood sugar level, reduce their drug dose or even stop taking them altogether with the help of a plant-based diet.
Patients affected by rheumatoid arthritis (inflammatory disease of the joints) do relieve symptoms by switching to a vegan diet.
Due to the high intake of micronutrients such as vitamins, minerals and trace elements, frequent consumption of fruits and vegetables can increase life expectancy by providing the body with essential nutrients needed for effective functioning.
On the other hand, according to the World Health Organisation (WHO), high consumption of red and especially processed meat such as sausages and smoked meat increases the risk of cancer.
In summary, a well-planned and complete vegan-vegetarian diet can reduce the risk of common diseases.
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