Is Veganuary bad for you? A nutritionist explains why plant-based diets need proper planning (2024)

Veganuary is upon us again, with thousands of people around the world giving up animal products for the month of January. The movement, which encourages people to follow a vegan lifestyle, started in 2014 and has grown rapidly since, with 629,000 people from 228 countries taking part in 2022.

When it comes to internet searches, figures for 2020 show that the UK had the most Google searches for veganism in the world. In 2019, there were 600,000 vegans in the UK. And, according to the Vegan Society, this number is expected to continue to rise with vegans and vegetarians predicted to make up a quarter of the British population by 2025.

Of course, veganism and vegetarianism originated long before westernised veganism became popular. Vegetarianism was practised as early as the 5th century BC in India, and it is strongly linked with a number of religious traditions worldwide, such as Hinduism, Jainism, Buddhism and Sikhism. And tofu, a well-recognised alternative to meat, originated in China over 2,000 years ago.

When it comes to vegetarianism and veganism, the basic principles are similar, both involve eating plant-based food for environmental, ethical, health or religious reasons. But while vegetarians mainly just exclude meat, vegans follow a much more restrictive diet excluding all animal products as well as any animal-derived foods such as milk, eggs and honey.

Pros of veganism

There are several benefits attributed to a vegan diet as long as it is carried out properly. It can help people lose weight and as with a vegetarian diet, has been linked with a reduced risk of heart disease and certain cancers, such as colon and breast cancer.

A recent study looking at the effects of a vegan diet in people with or at risk of developing type 2 diabetes, found that a plant-based diet may help to control blood glucose levels.

Is Veganuary bad for you? A nutritionist explains why plant-based diets need proper planning (1)

Vegan diets can also be high in iron, although the form of iron from plants is not as “bioavailable” as the iron in meat, which means the body does not absorb it as efficiently as the iron found in animal products. However, this intake can be boosted by combining plant-based iron with foods rich in vitamin C – such as oranges, tomatoes and peppers – because vitamin C helps the body absorb iron better.

And the cons

On the flip side, becoming a vegan does not automatically guarantee good health. You could, for example, eat chips for every meal and while you would qualify as a vegan you wouldn’t necessarily be doing your body any favours. Along with the growth in veganism, has come an increase in vegan-friendly ready meals - and these have additional salt, sugar and fat to improve their taste. Processed foods commonly include trans fats and emulsifiers which can harm beneficial gut bacteria.

Poorly planned vegan diets may not provide enough niacin, riboflavin (vitamin B2), vitamin D, calcium, iodine, selenium or zinc, all of which are important for maintaining good health. Vegans can be at a greater risk of becoming anaemic because of the lack of vitamin B12 and omega-3, which can cause fatigue and the inability to concentrate, especially in young people. There is also an association between veganism and lower bone density, which can lead to an increased risk of fractures.

Is Veganuary bad for you? A nutritionist explains why plant-based diets need proper planning (2)

If you did want to change what you’re eating but don’t want to go the vegan way, the Mediterranean diet is classed as one of the healthiest in the world. Think lots of vegetables, fruit, beans, lentils, nuts, olive oil, wholewheat bread, brown rice and fish. This diet does not eliminate meat, but limits the intake.

Read more: Vegan or Mediterranean diet – which is better for heart health?

There is growing evidence that following a Mediterranean diet is associated with good overall health and can help in protection against cardiovascular diseases, diabetes, high blood pressure and obesity. There is also evidence that it has a role in reducing the risk of certain cancers. And it has been linked to a lower risk of cognitive decline and depression.

What’s right for you

So to Veganuary or not? While eating less meat, especially processed meat, is good for your health, going vegan isn’t the only way to do it. As a nutritionist, I think that rather than fixating on one particular way of eating, it’s better instead to consume a healthy and varied diet.

Indeed, everyone needs to understand what they are eating to ensure a balanced intake, with the correct quantities of protein, carbohydrates, fats, vitamins and minerals. This is especially the case given that diet-related health concerns are on the increase around the globe.

So if you are considering taking up Veganuary you need to be aware of the potential dietary deficiencies. It will also be necessary to take supplements such as B12.

Ultimately, veganism is a lifestyle rather than just a diet, so changing to a vegan way of eating requires long-term commitment and planning. It has to be carefully looked into and carried out in an educated way to ensure you are getting all the nutrients needed to maintain a healthy life.

Is Veganuary bad for you? A nutritionist explains why plant-based diets need proper planning (2024)
Top Articles
Here's my best ASX passive income share of 2023 so far
10 Best Carbon Capture Stocks to Invest in Today
English Bulldog Puppies For Sale Under 1000 In Florida
Katie Pavlich Bikini Photos
Gamevault Agent
Pieology Nutrition Calculator Mobile
Hocus Pocus Showtimes Near Harkins Theatres Yuma Palms 14
Hendersonville (Tennessee) – Travel guide at Wikivoyage
Compare the Samsung Galaxy S24 - 256GB - Cobalt Violet vs Apple iPhone 16 Pro - 128GB - Desert Titanium | AT&T
Vardis Olive Garden (Georgioupolis, Kreta) ✈️ inkl. Flug buchen
Craigslist Dog Kennels For Sale
Things To Do In Atlanta Tomorrow Night
Non Sequitur
Crossword Nexus Solver
How To Cut Eelgrass Grounded
Pac Man Deviantart
Alexander Funeral Home Gallatin Obituaries
Energy Healing Conference Utah
Geometry Review Quiz 5 Answer Key
Hobby Stores Near Me Now
Icivics The Electoral Process Answer Key
Allybearloves
Bible Gateway passage: Revelation 3 - New Living Translation
Yisd Home Access Center
Pearson Correlation Coefficient
Home
Shadbase Get Out Of Jail
Gina Wilson Angle Addition Postulate
Celina Powell Lil Meech Video: A Controversial Encounter Shakes Social Media - Video Reddit Trend
Walmart Pharmacy Near Me Open
Marquette Gas Prices
A Christmas Horse - Alison Senxation
Ou Football Brainiacs
Access a Shared Resource | Computing for Arts + Sciences
Vera Bradley Factory Outlet Sunbury Products
Pixel Combat Unblocked
Movies - EPIC Theatres
Cvs Sport Physicals
Mercedes W204 Belt Diagram
Mia Malkova Bio, Net Worth, Age & More - Magzica
'Conan Exiles' 3.0 Guide: How To Unlock Spells And Sorcery
Teenbeautyfitness
Where Can I Cash A Huntington National Bank Check
Topos De Bolos Engraçados
Sand Castle Parents Guide
Gregory (Five Nights at Freddy's)
Grand Valley State University Library Hours
Hello – Cornerstone Chapel
Stoughton Commuter Rail Schedule
Nfsd Web Portal
Selly Medaline
Latest Posts
Article information

Author: Merrill Bechtelar CPA

Last Updated:

Views: 6372

Rating: 5 / 5 (70 voted)

Reviews: 93% of readers found this page helpful

Author information

Name: Merrill Bechtelar CPA

Birthday: 1996-05-19

Address: Apt. 114 873 White Lodge, Libbyfurt, CA 93006

Phone: +5983010455207

Job: Legacy Representative

Hobby: Blacksmithing, Urban exploration, Sudoku, Slacklining, Creative writing, Community, Letterboxing

Introduction: My name is Merrill Bechtelar CPA, I am a clean, agreeable, glorious, magnificent, witty, enchanting, comfortable person who loves writing and wants to share my knowledge and understanding with you.