Vegan Diet Basics: Is it Really the Best Option?

June 06, 2022

4 mins

Considering that nearly 3% of Americans eat a plant-based diet, you’ve almost certainly encountered a vegan before, whether you knew it or not.

Still, many preconceived notions and generalizations may come to mind when hearing the word “vegan."

Many of them are wildly inaccurate. 

As a result, some people might be turned off from the idea of a vegan diet before they even understand what it truly means. The reality is that there are many health benefits that can come with a vegan lifestyle, in addition to the arguably noble cause that veganism is based on. 

The vegan lifestyle has exploded in popularity over the last decade due to higher awareness and advancements in the plant-based food industry.

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Although veganism may have only recently "gone mainstream," it’s actually been around for several decades. The Vegan Society is the oldest vegan organization in the world, and was founded in November of 1944. 

In the decades since veganism was broadly introduced, it has steadily grown in popularity, and even skyrocketed in recent years. A 15-year period of research found that the number of Americans following a plant-based diet increased from roughly 290,000 in 2005 to nearly 9.7 million in 2020. These numbers reflect a breathtaking growth of nearly 3,000%, and projections suggest the number of people practicing veganism will continue growing at a rapid rate. 

A vegan diet done properly can not only help you lose weight (which comes with its own set of benefits), but it can lower your risk of developing diabetes, high blood pressure, high cholesterol, and even cancer.

Is it the best? What does being vegan entail? Here’s what you should know.

What Does it Mean to Be Vegan?

Veganism centers around the concept that animals shouldn’t be exploited for any purpose, including food, clothing, entertainment, or experimentation. 

The most common form of veganism involves refraining from eating animal products like meat or dairy. In addition to these dietary rules, many vegans also avoid fur, leather, wool, or down products, and won’t use products that were tested on animals. 

What Foods Do You Eat on a Vegan Diet? 

It’s important that you're eating a well-balanced, healthy diet with a wide variety of foods to make sure you’re getting everything that you need to function. The foods you eat have a profound effect on your physiology (and psychology).

This can be a little more tricky for vegans. 

The key to a vegan diet is avoiding all foods that involve animals in any way. That means that meat and dairy products are not allowed. Red meat, poultry, pork, and seafood are all off-limits, and so are milk, cheese, butter, and eggs. 

Maintaining a diet with these limitations can be challenging enough, but veganism takes it even further. For example, mayonnaise contains eggs, so it’s also not considered vegan. Honey, apple juice, marshmallows, and soda are other surprising examples of foods that aren’t vegan because they involve animals at some point in production. 

Clearly, it can be challenging creating meals that contain essential nutrients – most notably protein when there are so many restrictions. It takes some intentional shopping, too.

These are some of the foods most commonly found in vegan diets to help fill the nutrient profile:

• Vegetables: The vegan diet was originally derived from a vegetarian diet, so vegetables are a crucial element. There are countless essential nutrients and minerals found in vegetables. Eggplant, jackfruit, and mushrooms are often used to recreate a "meaty" texture in some dishes. Cauliflower, spinach, broccoli, kale, and carrots are other staples for vegan meals, and dark leafy greens can be good sources of iron in place of red meat. 

• Legumes: Beans, peas, and lentils are excellent sources of protein, iron, and fiber. These foods are often used as a substitute for meat. Tofu is made from soybeans and is frequently used to replace the meat found in hamburgers, hot dogs, or other meat-based recipes. Recently, chickpeas have also been used to make meat substitutes. 

• Nuts and seeds: More solid sources of protein include various of nuts and seeds, like walnuts and flaxseeds. There is a lot of use diversity in the nuts and seeds category, as they can be eaten as-is, made into a spread, or liquified. Peanut butter can be added to most foods for a boost of flavor and protein, while almond milk is an extremely popular alternative to traditional milk that comes from cows. Nuts and seeds are also great sources of EPA and DHA omega fatty acids, which come from fish in a meat-eater diet. 

• Fruits: Similar to nuts, fruits have a ton of use diversity, and can bring flavor to any dish. They can be eaten as they are, turned into juice, made into jams, blended into salsas, baked into goods, and so much more. Bananas are often used as an egg substitute for baking and can be a solid replacement for cream when making ice cream.

• Whole grains: There are tons of complex carbohydrates found in whole-grain foods that can help provide a boost to energy levels. Quinoa is an especially protein-heavy grain that can add some heft while providing essential carbs. Whole grain cereals are a great option, especially when they are fortified with nutrients like vitamins B12 and D.

Are Vegan Diets Bad for You? 

It’s hard to argue with the basic tenets of a vegan lifestyle —not everyone agrees with veganism as the perfect solution, but ending the cruel treatment of animals is an admirable pursuit. 

However, the vegan diet can lead to some serious health concerns and side effects in those not getting proper nutrition. 

When compared to vegetarians, vegans tend to be thinner with lower levels of cholesterol and lower blood pressure. Research has shown they are also at a much higher risk for experiencing deficiencies in vitamin B-12, calcium, vitamin D, and omega-3 fatty acid –– all nutrients typically found in animal products. 

These essential nutrients play critical roles in important bodily functions. Unless vegans take supplements or are extra careful to get recommended values of key nutrients, they can experience any of the following side effects:

• A vitamin B-12 deficiency can lead to a reduction in the number of red blood cells in your body. Known as anemia, side effects often include feeling weak, tired, or lightheaded, and can lead to problems with balance and memory loss. Vitamin B12 supplements can help correct this deficiency.

• A calcium deficiency can lead to your bones, teeth, and hair becoming more brittle or falling out. These symptoms usually take time to experience, but by the time that you start to notice damage, it may be harder to reverse.

• A vitamin D deficiency can also lead to unhealthy and brittle bones, hair, and teeth. Other common side effects include feelings of fatigue and depression. (There is a clearly established link between vitamin D deficiencies and erectile dysfunction.)

• An omega-3 deficiency will primarily affect your cardiovascular system and contribute to poor blood circulation and heart disease. It can also lead to mood swings, poor memory, and fatigue. 

Learn More About Following a Safe Vegan Diet

A vegan lifestyle can be fulfilling for those who want to prioritize alternatives to animal-based foods, but without extra care, veganism can lead to serious health conditions. 

Before switching to a vegan diet, read up on the necessities of good vegan nutrition: not just what you'll exclude form your diet, but also what you'll need to intentionally include for long-term health.

Based on your specific medical history, it might be a good idea to consult a health professional or dietary expert before making drastic changes to your diet. 

Rex MD's amazing parent company LifeMD can connect you with a team of licensed healthcare providers who may be able to treat a vitamin deficiency. Your provider can offer guidance and recommend or prescribe treatment (if appropriate) based on your symptoms to help you get the nutrients your body needs.

Make an online appointment to get started.