What if Vegans are Actually Right?

[Scot Dutchy]

1. Legume protein sources can increase risk of leaky gut

Since a vegan diet excludes all forms of animal protein including meat, fish, eggs, and dairy, people following a vegan diet often turn to legumes as a plant-based protein source. Legumes have high levels of antinutrients including lectins and phytates, both of which can increase intestinal permeability, also called leaky gut (1).

On the contrary, protein sources from animals do not contain anti-nutrients and are among the highest sources of foods in terms of nutrition for humans.

2. Soy protein sources can cause hormone disruptions, including estrogen and thyroid hormone

Again, as a result of excluding all forms of animal protein, vegans turn to soy as a protein source. While unprocessed forms of soy may be okay for some people, processed forms of soy are commonly found in a vegan diet, including tofu, soy milk, and soy-based processed foods sold as meat substitutes.

Processed soy foods are no better for human health than any other highly-processed foods, but with the added risk of hormone interference due to phytoestrogens found in all forms of soy. Read more about the dangers of eating soy.

3. Risk of anemia due to a lack of heme iron

Iron-deficient anemia is the most common nutritional deficiency in the world, and both vegans and vegetarians are at higher risk of this condition (3). While plant foods contain a form of iron, it is called non-heme iron and it is much less absorbable by the body. Iron-deficient anemia can lead to serious symptoms including fatigue, and women of child-bearing age should be aware of how a vegan or vegetarian diet can quickly lead to anemia.

While iron supplements can be taken to help reverse or prevent anemia, most women dislike taking iron supplements because of negative side effects. The simple solution is to consume heme-based iron from red meat sources (always choose organic and grass-fed sources; I buy my meats from US Wellness Meats).

4. Increased risk of depression with low omega-3 fatty acid intake

Without a food source of omega-3 fatty acids from fish or fish oils and an increased consumption of omega-6 fatty acid from foods like nuts, vegans might be at higher risk from depression. At least one study showed this to be the case (3).

Algae-based sources of omega-3 fatty acids are an option, but they can be expensive and hard to find. And, since many vegan diets may include a higher than average intake of nuts, the balance of fatty acids in the body can still get off-balance.

5. Risk of Vitamin B12 deficiency

Since vitamin B12 is only available in animal foods, vegans are at a much higher risk of developing a deficiency in this vital nutrient (4). In fact, most nutrition professionals agree that those on a vegan or vegetarian diet must supplement with a high-quality vitamin B12 supplement to avoid irreversible health conditions that can result from deficiency.


It should also be noted that many people have a genetic variation known as MTHFR that can impact how B vitamins are absorbed. In this case, even certain B vitamin supplementation might not be enough to prevent a deficiency.

6. Inhibition of zinc absorption on vegan and vegetarian diets

Similarly to vitamin B12, vegan and vegetarian diets can result in low zinc status. It is theorized that the problem in this case is that higher consumption of plant foods containing phytic acid may inhibit the ability of the body to absorb zinc (5).

Because of this potential issue with zinc absorption, it is often recommended by nutrition professionals that vegans and vegetarians should increase their intake of zinc up to 50% of the recommended daily allowance to ensure adequate levels.

7. Risk of consuming too much carbohydrate

Vegan diets are generally lower in protein and can cause blood sugar swings in certain individuals. There is also the risk of over-consuming carbohydrates on a vegan diet, especially since legumes are often consumed as a protein source.

Over-consuming carbohydrates can lead to non-alchoholic fatty liver disease, blood sugar disregulation, and other troublesome symptoms. Eating a diet that includes moderate to higher levels of protein has been shown to have a positive effect on satiety and weight management.

8. Risk of disordered eating

Orthorexia is a type of eating disorder that is defined by an over-fixation on healthy eating patterns. It can result in over-restriction, obsession, and other serious eating disorders.

At least one study found that vegans and vegetarians tended to display more orthorexic eating patterns, and most eating disorder specialists do not recommend restrictive diets such as veganism or vegetarianism for people trying to recover from an eating disorder such as orthorexia (7).

A healthy diet? Please...

[Scot Dutchy]

[Nutrition and health--potential health benefits and risks of vegetarianism and limited consumption of meat in the Netherlands].
[Article in Dutch]
Dagnelie PC1.
Author information

1
Universiteit Maastricht, capaciteitsgroep Epidemiologie, Postbus 616, 6200 MD Maastricht. dagnelie@epid.unimaas.nl

Abstract

In the latest Dutch national food consumption survey (1998) just over 1% of subjects (about 150,000 persons) claimed to be vegetarians; however, a much larger group (6% or approximately 1 million persons) ate meat < or = once a week. Vegetarianism can be subdivided into lacto-vegetarianism (a diet without meat and fish) and veganism (a diet without any animal foods whatsoever, including dairy products and eggs). A recent meta-analysis showed that vegetarians had a lower mortality from ischaemic heart disease than omniovorous subjects; however, cancer mortality and total mortality did not differ. Although a high consumption of red meat, which is rich in haeme iron and saturated fat, may increase the risk of cardiovascular disease and some types of cancer, this does not apply to white meat and fish. In fact, the most important protective effect would seem to be derived from the consumption of unrefined vegetable products (whole-grain cereals, vegetables, fruits, nuts and legumes) and fish. In other words, a prudent, omnivorous diet with moderate amounts of animal products, in which red meat is partly replaced by white meat and fish (especially fatty fish), together with the consumption of ample amounts of unrefined vegetable products, is thought to be just as protective as a vegetarian diet. On the other hand, the omission of meat and fish from the diet increases the risk of nutritional deficiencies. A vegan diet, in particular, leads to a strongly increased risk of deficiencies of vitamin B12, vitamin B2 and several minerals, such as calcium, iron and zinc. However, even a lacto-vegetarian diet produces an increased risk of deficiencies of vitamin B12 and possibly certain minerals, such as iron. Data from the latest Dutch food consumption survey suggest that 5-10% of all inhabitants of the Netherlands (up to 1 million persons) actually have a vitamin B12 intake below recommended daily levels. In medical practice, the possibility of vitamin B12 deficiency in subjects consuming meat or fish < or = once a week deserves serious consideration. In case of doubt, evaluation is indicated using sensitive and specific deficiency markers such as the levels of methylmalonic acid in plasma or urine. Alternative dietary sources of vitamin B12 instead of meat are fish (especially fatty fish is a good source of vitamin B12), or a vitamin-B12-supplement.

https://www.ncbi.nlm.nih.gov/pubmed/12868158

[Brian Peacock]

Look, I brought up the potential nutritional shortfall of a vegan diet, and pointed out that supplements are wise, so don't pretend that this is new info. All the first study shows is that vegans need to be aware of their nutritional requirements, and all you're saying in response is that having to deliberately eat certain foods like walnuts or take certain supplements isn't 'natural'? The second study deals with something also touch on in that video - that when current views on health and beauty -- particularly but not exclusively female health and beauty -- conjoin around ideas of thinness, and when vegan or Vegan™ diets are literally sold as a means to that end without reference to those nutritional shortfalls, problems can occur.

I'm not basing my view on "one very biased video". I posted the video in response to your assertion that vegans don't or can't forward a coherent moral or political argument - it just happens to explode your assertions about what vegan are and what veganism is. You're still thinking of all vegans as basically belonging to the same club and adhering to the same constitution. I've pointed out that your definition of vegans is partial and limited.

I've given up one trying to understand your apparent anger at and hatred of vegans and veganism - my chief concern here is not to promote veganism but to counter your claims that vegans are insane, have too much power and control over you, and to point out your generalising bigotry and self-authorised sense of superiority. I'll also note for the record that you haven't dealt with any of my responses or points directly.

[Brian Peacock]

That last study shows that vegetarian diets are healthier. Is it more 'natural' to eat meat and be less healthy?

[Scot Dutchy]

Nice bit of skating again Brian and saying FA. A vegan diet is extremely unhealthy and everyone agrees with that. You have to eat so much fortified food and supplements. So they are insane to follow an unhealthy diet but they want others to follow it. Your personal attacks are also noted. Where have I stated I hate vegans?

Do you think following a diet that is not healthy is not insane. Would you say a person who eats only McDonalds is healthy and sane? It is the same yardstick.

[Scot Dutchy]

That last study shows that vegetarian diets are healthier. Is it more 'natural' to eat meat and be less healthy?

On the other hand, the omission of meat and fish from the diet increases the risk of nutritional deficiencies. A vegan diet, in particular, leads to a strongly increased risk of deficiencies of vitamin B12, vitamin B2 and several minerals, such as calcium, iron and zinc. However, even a lacto-vegetarian diet produces an increased risk of deficiencies of vitamin B12 and possibly certain minerals, such as iron.

From the last study.

[Scot Dutchy]

Veganism as fast food consumption is unhealthy. To stick with it is insane.

[Scot Dutchy]

The WWF on soybean production:

Overview

Without proper safeguards, the soybean industry is causing widespread deforestation and displacement of small farmers and indigenous peoples around the globe. To ensure that soybean expansion does not further harm natural environments and indigenous communities, WWF is encouraging the development of better production practices. We call for transparent land-use planning processes and promote responsible purchasing and investment policies.

Ethics only to the health food shop.

[Scot Dutchy]

The story of soy

As soy production rapidly expands, our ecosystems feel the pressure

Do vegans care? They live off the backs of the cattle industry.

[pErvinalia]

Show us on the doll where the vegan touched you...

[NineBerry]

Agriculture and animal farming are outdated technologies anyways. We should try to get rid of them altogether. Build factories that can produce plant-like and meat-like substances without the need of any living organism involved.

Much more efficient with regard to output made from input, with regard to space required and with regard to time required and with regard to human labour required.

No need for antibiotics as currently used in animal farming. Lower use of antibiotics (For individual humans and pets only) means antibiotics will remain functioning a lot longer. -> Saving human lives.

No need for bringing out fertilizers, herbicides or pesticides.Protecting ground water and biodiversity.

More efficient use of space -> Lots of new space to keep unmaintained, protecting biodiversity.

No animal suffering because of mass animal farming.

Heavily reduced emission of greenhouse gases for food production and transport.

No more wage slaves working their asses off for little money to produce exotic fruits for the industrialized world. -> We can work to creating good living conditions everywhere. Food factories can be built everywhere and we can produce affordable local food everywhere.

No more discussions over gmo food anymore. When food is fully industrialized, there are no genes involved.

And the most important point:

No more farmers blocking highways with their tractors!!!

[NineBerry]

Oh, any no more discussions about whether food is vegetarian, vegan, halal or kosher. Every food produced that way is automatically vegan, kosher and halal.

[Svartalf]

you'll take my pork chops from my cold dead hands.

[NineBerry]

you'll take my pork chops from my cold dead hands.

You won't be able to taste a difference.

[NineBerry]

We really need to get that going. I don't think enough people are visionary and courageous enough to implement this technology. I suspect investing some thousand billion dollars will deliver this technology within 10 years. We just need to start now. Maybe I should send a message to Elon Musk. Anyone got his phone number?