7 Reasons Why Veganism isn’t good for you, Dietitian explains

What are the Nutritional Deficiencies Caused by a Vegan Diet?

A vegan diet comprises food and drinks that are low in fats and protein, as it is mostly based on non-dairy products and leafy vegetables. According to Pande, “People following a vegan diet face a significant risk of nutrient deficiencies without careful planning.” 

Some primary deficiencies observed by Pande in people following a vegan diet include: 

• Vitamin D deficiency is seen in 50- 92% of non-supplementing vegans, leading to anaemia, fatigue, and nerve damage.
• Around 32-50% of premenopausal women have low iron stores due to veganism, leading to increasing fatigue and immunity concerns in women.
• 75% of Vegans are deficient in Vitamin D, and 20% to 30% consume insufficient calcium for bone health. 

“These deficiencies, if left unaddressed, can compromise immune health, fertility and long-term bone health,” said Pande.

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"Veganism is a Higher Risk for Pregnant Women and Children," Says Pande

Pregnant and lactating women are at a higher risk of nutritional deficiency, as veganism often falls short in providing a well-rounded protein intake. “Children, infants, adolescents and athletes are the vulnerable groups who are at major risk of deficiencies, as infants and young children are in the growth and development phase; hence, they require additional nutrients, which are sometimes difficult to achieve from a vegan diet without supplementation,” said Pande.

• Women: Pregnant and lactating females have elevated needs for nutrients like Vitamin B12, Iron, DHA, protein, iodine and calcium to support foetal growth and development, which in vegan diet isn’t possible. With prolonged vegan diet, these deficiencies may lead to low birth weight development issues or maternal complications. 
• Athletes: For athletes, requirement of protein, iron and calcium  is 10% more owing to their increased physical activity, which may not be fulfilled by a vegan diet, posing a risk of deficiencies.

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Digestive and Hormonal Disruptions

A vegan diet is devoid of meat-based protein and is heavy on plant-based dietary habits. However, this environment and animal-friendly diet can lead to gastrointestinal issues due to its high fibre intake. 

Talking about the digestive concerns caused by a vegan diet, Pande explained, “The digestive and hormonal issues seen in vegans are due to high fibre intake that can overwhelm the digestive system, leading to bloating, gas or IBS symptoms.”

“People on a vegan diet often opt for soy products for their protein enrichment; however, it can lead to hormonal imbalances as they are a source of Phytoestrogens, causing hair fall, breakouts on skin and irregular menstrual cycle,” she added.

How Vegans Can Complete Their Protein Intake?

Protein options in vegan diet primary constitues of legumes, soy and nuts, leading to a drop in many essential amino acids. However, with careful planning and combining different sources can help in protein maintenance. 

As per Pande, “Yes, it is possible with careful planning and combining the proteins to ensure a full amino acid profile like legumes combined with cereals; however, studies show that even if intake is adequate, vegans often fall short on key amino acids leucine and lysine. Additionally, vegans can consume tofu, nuts, green leafy vegetables, and seeds to fulfil their daily requirements.”

Is a Vegan Diet Healthy?

The biggest misconception about a vegan diet is that it is being touted as healthy. But reality is a tad different. According to Pande, “Vegan foods aren’t inherently healthy as eliminating all animal products doesn't guarantee a nutrient-rich diet. Moreover, many processed vegan foods are high in unhealthy fats, sugar and salt, posing a risk of nutrient deficiency as well as risk of depression, eating disorders like orthorexia (unhealthy obsession with consuming food).”

The Weight Loss Myth

“Many people believe that a vegan diet automatically leads to weight loss, but this is the most common misconception, as though plant-based diets are low in calories and high in dietary fibre, but weight loss completely depends on calorie intake and food quality and not only the absence of animal products. In short vegan diet is not a guarantee for weight loss unless it is well balanced and portion-controlled,” explained Pande.

Long-term Side Effects of Veganism

Vegan diet of continued for long periods of time might cause above mentioned nutrition deficiencies. However, leaving those deficiencies untrreated can lead to a compromised immune system, fertility issues and long-term bone health problems. Pande urges anyone considering veganism to plan carefully, consult a qualified nutritionist, and consider appropriate supplementation.

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Final Verdict

Veganism can be a positive, ethical, and health-supportive lifestyle if it’s planned properly. But assuming that all plant-based diets are healthy is a dangerous myth. For those thinking about going vegan, expert guidance and mindful eating habits are absolutely essential to avoid potentially serious health consequences.