Vegetarians do not eat meat and fish, vegans do not eat animal foods at all, so no cheese, milk, yoghurt or eggs, etc. A vegan diet is often associated with better health, but not necessarily with lower mortality. The exact reasons why a plant-based diet is better for health are not yet clear, partly due to a lack of long-term studies.
More and more people are switching to vegan food and more and more food companies are offering vegan alternatives to more and more foods.The main reason for veganism is the concern for animal rights and animal welfare and also the pursuit of a healthier lifestyle. In addition, the diet also offers many advantages in terms of ecology and sustainability. And if we are to believe the proponents of veganism, veganism is the healthier form of vegetarianism. But is that true?.
Vegetarian is healthy There is a rather large scientific consensus on the proposition that a balanced, well-balanced vegetarian diet is healthy and probably offers a lot of benefits compared to the classic, rather high-fat Western diets. Crucially, the words 'balanced' and 'balanced'. In the end, a diet of pizza with cheese, sweets and soda is vegetarian, but anything but healthy.
Epidemiological studies show that vegetarians tend to be less overweight compared to non-vegetarians, are less at risk of cardiovascular disease and possibly type 2 diabetes, and that they also have slightly less risk of certain cancers (especially colon cancer, prostate cancer, stomach cancer).
However, the same studies show hardly a (statistically significant) difference in life expectancy: vegetarians do not live longer than non-vegetarians, but presumably they live longer healthy.
However, it is not yet entirely clear whether these health benefits are due to the vegetarian diet: vegetarians are generally slimmer, exercise more, smoke less, drink less alcohol etc. In short, they live healthier lives. These factors could also (partly) explain why they have less cardiovascular disease and less cancer.
On the other hand, there is more and more evidence that diet does play an important role for health. For example, numerous studies show that high consumption of unrefined plant products such as cereals, vegetables, fruits, nuts and legumes protects against cardiovascular disease and perhaps cancer. Perhaps this is more important than the potentially harmful effect of meat. It is likely that a non-vegetarian 'Mediterranean' diet containing (a moderate amount) of meat and fish, as well as healthy oils, lots of fruit and vegetables, nuts and grains, etc., has similar health effects.
Is vegan healthier than vegetarian? There is currently no scientific consensus on this in the absence of sufficiently reliable studies and long-term studies comparing the health effects of a vegetarian diet (with milk and eggs) with a vegan diet.
Recent research shows that vegans are slightly slimmer on average compared to regular vegetarians, have slightly lower blood pressure and lower cholesterol levels. But until now, it has not been shown that this also brings additional health benefits. As far as we know, a vegan diet probably has the same health benefits as a vegetarian diet, provided that there are no nutritional deficiencies (see below).
Is veganism dangerous? Vegans who do not eat any animal product have a much greater risk of nutritional deficiencies than vegetarians who do eat milk and eggs, and this can lead to health problems. This mainly concerns vitamin B12, iron, calcium, vitamin D and omega-3 fats. Vegans should also pay close attention to the good protein combination and consume enough calories.
Help from a dietitian is, especially in the beginning, not an unnecessary luxury. This is especially true for (young) children, when you are pregnant or breastfeeding.
Studies also identified an increased risk of hypospadias (a birth defect in which the urethra flows too low) in children of vegan mothers deficient in vitamin B12 during pregnancy.
With a vegan diet, it is particularly difficult to absorb enough vitamin D12. That is why the Belgian Veganmovement and the Dutch Association for Veganism recommend that you always take a vitamin B12 supplement. Talk to your doctor about it.
Vegetarians who consume milk products have a similar or even higher calcium intake than non-vegetarians. Vegans, on the other hand, sometimes do not reach the recommended amount of calcium and vitamin D. The intake of calcium and vitamin D via vegetables, seeds, nuts and dried fruits is often not enough to cover the need, and then supplements are needed.
Several studies show that vegetarians and vegans have a lower bone density than meat eaters. However, it is a small difference that would not increase the later risk of osteoporosis.
For adults, the daily recommended amount of zinc is around 11 mg for men and 9 mg for women. For pregnant women, that amount is approximately 11-12 mg, and during the breastfeeding period 14 mg.
These quantities must be increased in the case of a vegan diet because the absorption of zinc from plant products is about a third lower than for animal products. That is why, in its recent dietary advice, the Supreme Health Council recommends 13-20 mg per day for vegetarians and certainly for vegans.
Is veganism suitable for children and pregnant women? While it is quite generally accepted that a (balanced) vegetarian diet (without meat and fish but with eggs and milk products) is perfectly possible during pregnancy and breastfeeding and for young children, there is no consensus on a vegan diet.
- In Belgium, organisations like "Child & Family" and VIGeZ, among others, do not recommend a vegan diet for infants and young children, pregnant women and breast-feeding women due to the high risk of certain nutritional deficiencies. In Germany and Austria, too, a vegan diet is not recommended for young children, pregnant women and breastfeeding women.
- According to the UK National Health Service and the American Academy of Nutrition and Dietetics, a well-planned and balanced vegan diet is possible for infants and young children and for pregnant and breast-feeding women, provided there are no nutritional deficiencies.
Children of vegan mothers who are breastfed should also receive a supplement containing vitamin B12 and vitamin D, as well as non-vegetarians of vitamin K.
Sources:
National Health Service
Academy of Nutrition and Dietetics
Harvard University
The American Journal of Clinical Nutrition: Health effects of vegan diets
