How to Follow a Vegan/Vegetarian Diet without Compromising Your Health
Written by Brandon Ruse
Veganism and vegetarianism have gained popularity in recent years, with more and more individuals choosing these lifestyles for various reasons. Some people may choose a vegan or vegetarian diet for ethical or environmental reasons, while others may choose it for health reasons.
Remember vegan diets and chronic illness can live side by side. If you follow the tips and advice in this blog, you can go a long way toward living a healthier, happier life (even with your chronic gastrointestinal (GI) condition).
This blog will provide tips and strategies for environmentally-conscious millennials with chronic conditions to follow a vegan or vegetarian diet without compromising their health.
Before we dive in, it’s important that we cover the differences between veganism and vegetarianism (just in case you’re not already familiar with these two plant-based diets).
Differences between Veganism and Vegetarianism
Veganism and vegetarianism are two dietary lifestyles that exclude the consumption of meat. Veganism is a more restrictive lifestyle than vegetarianism because it excludes all animal products, including meat, dairy, eggs, and honey. On the other hand, a vegetarian diet typically allows for the consumption of dairy and eggs.
Both lifestyles can offer a range of health benefits, but they also require careful planning to ensure adequate nutrition. Here are some key points that define veganism versus vegetarianism:
Veganism:
Excludes all animal products, including meat, dairy, eggs, and honey
Can offer health benefits such as reduced risk of chronic diseases, lower environmental impact, and animal welfare concerns
Requires careful planning to ensure adequate intake of essential nutrients like protein, iron, calcium, vitamin B12, and omega-3 fatty acids
May need to rely on fortified foods and supplements to meet nutritional needs
Can be challenging to maintain when eating out or in social situations
Vegetarianism:
Excludes meat but allows for the consumption of dairy and eggs
Can offer health benefits such as reduced risk of chronic diseases, lower environmental impact, and animal welfare concerns
Requires careful planning to ensure adequate intake of essential nutrients like protein, iron, calcium, vitamin B12, and omega-3 fatty acids
May need to rely on fortified foods and supplements to meet nutritional needs
Can be easier to maintain than a vegan lifestyle when eating out or in social situations
Understanding Nutritional Needs
It is important to understand the essential nutrients that may be lacking in a vegan or vegetarian diet. These include protein, iron, calcium, vitamin B12, omega-3 fatty acids, and vitamin D. To ensure adequate nutrition, individuals should aim for variety and balance in their diet. Some plant-based sources of these nutrients include:
Protein: legumes, nuts, seeds, soy products, quinoa
Iron: spinach, lentils, tofu, fortified cereals
Calcium: fortified plant milk, tofu, leafy greens
Vitamin B12: fortified plant milk, nutritional yeast, supplements
Omega-3 fatty acids: flaxseeds, chia seeds, walnuts
Vitamin D: fortified plant milk and supplements
Meal plan for optimal health
Planning and preparation are key to ensuring adequate nutrition in a vegan or vegetarian lifestyle. Individuals should aim for well-rounded meals that include a variety of plant-based protein sources, whole grains, fruits, and vegetables.
To gain the benefits of vegan diet, your meal planning can’t just be about what looks good on your plate.
Some tips for meal planning include:
Incorporating a variety of protein sources into each meal
Including iron-rich foods with vitamin C-rich foods to increase iron absorption
Including calcium-rich foods in each meal
Adding healthy fats, such as avocado or nuts, to meals
Meal prepping for the week to ensure adequate nutrition and save time
Benefits of transitioning to a plant-based diet
Here are just a few of the positive aspects of transitioning to a plant-based diet:
Improved Heart Health: Research suggests that a plant-based diet may reduce the risk of heart disease by lowering blood pressure and cholesterol levels.
Lowered Cancer Risk: Some studies have found that vegan diets may reduce the risk of certain types of cancer, such as breast, colon, and prostate cancer.
Weight Loss: A vegan diet may lead to weight loss due to the emphasis on plant-based foods that are typically lower in calories and fat.
Improved Digestive Health: A vegan diet that is rich in whole foods and fiber can improve digestive health and reduce the risk of conditions such as constipation and diverticulitis.
Environmental Benefits: Choosing a vegan diet can reduce the environmental impact of food production by reducing greenhouse gas emissions, preserving water resources, and decreasing deforestation.
Paying attention to food quality
Choosing high-quality, nutrient-dense plant-based foods is crucial for optimal health. Highly processed vegan or vegetarian substitutes may lack essential nutrients and contain added sugars and unhealthy fats.
One example of a highly processed vegan or vegetarian substitute is the Beyond Burger, a plant-based burger made primarily from pea protein isolate, canola oil, and coconut oil, which is passed through a special machine that uses heat and pressure to create a meat-like texture
Individuals should prioritize whole, unprocessed foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds.
Monitor nutrient levels
Regular monitoring of nutrient levels is important, especially for nutrients that may be lacking in a vegan or vegetarian diet. Individuals should consider consulting with healthcare professionals and consider supplementation if needed. There are several nutritional deficiencies associated with vegan diet that you’ll want to work with your health provider to monitor and address to prevent other health issues from occurring.
Some plant-based supplements that may be beneficial for vegans or vegetarians include:
Vitamin B12: a common deficiency in vegans and vegetarians
Omega-3 fatty acids: especially important for individuals who do not consume fish
Iron: for individuals who have a difficult time meeting their iron needs through food alone
Vitamin D: for individuals who do not get enough sunlight exposure
Balancing Chronic Health Issues with a Vegan/Vegetarian Diet
While a plant-based diet can be a healthy choice for many, individuals with chronic health issues may need to pay extra attention to their nutrient intake and balance their dietary needs with their health conditions.
Vegan diets and chronic illness are less of a worry for millennials who are combining nutritional supplements with dietary precautions. Here are some considerations for balancing chronic health issues with a vegan/vegetarian diet:
Potential impacts of vegan/vegetarian diets for those with chronic health issues
Individuals with certain chronic health issues should keep the vegan diet benefits and risks in mind including nutrient deficiencies or exacerbation of GI symptoms when following a vegan/vegetarian diet.
Here are some potential impacts to consider:
GI issues: Some individuals with GI issues (such as irritable bowel syndrome (IBS). inflammatory bowel disease (IBD), including Crohn's disease, and ulcerative colitis, gastroesophageal reflux disease (GERD), diverticulitis, constipation) may benefit from a plant-based diet due to its increased fiber content and potential anti-inflammatory effects.
However, for people with other conditions, (such as IBS, small intestinal bacterial overgrowth, and food intolerances or allergies) they may experience worsened symptoms, such as bloating or gas, due to increased fiber intake. Working with a healthcare professional or registered dietitian is important to determine the best dietary approach for individual GI issues.
Chronic kidney disease: A plant-based diet may be beneficial for individuals with chronic kidney disease, as it can help lower blood pressure and reduce the risk of cardiovascular disease. However, a low-protein vegan/vegetarian diet may not provide adequate protein for individuals with advanced stages of the disease.
Autoimmune diseases: While a plant-based diet may be beneficial for reducing inflammation in individuals with autoimmune diseases, it may also be lacking in certain nutrients that are important for managing these conditions, such as vitamin B12, vitamin D, and omega-3 fatty acids, and therefore supplementation or careful planning of the diet is often recommended to prevent nutrient deficiencies.
Potential benefits of a plant-based diet for individuals with certain GI issues
There are many potential benefits of plant-based diets for millennials who have chronic GI conditions including:
Increased fiber intake from plant-based foods can help regulate bowel movements and reduce constipation.
Reduced consumption of dairy products may help alleviate symptoms in individuals with lactose intolerance or irritable bowel syndrome (a common digestive disorder characterized by abdominal pain, bloating, and changes in bowel movements, without any structural damage or inflammation in the digestive tract.).
Potential anti-inflammatory effects of plant-based foods may help alleviate symptoms in individuals with inflammatory bowel disease (a group of chronic conditions that cause inflammation in the digestive tract, leading to symptoms such as diarrhea, abdominal pain, and weight loss)
Potential challenges and considerations
Ready to get started? Not so fast. Before you begin your new plant-based diet, here are a few more challenges and considerations that are a good idea to keep in mind as you make the transition to being fully plant-based:
Increased fiber intake may lead to bloating or gas in some individuals, especially if they increase their fiber intake too quickly.
Certain plant-based foods, such as cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, kale, cabbage, and bok choy), may be more difficult to digest and aggravate symptoms in individuals with certain GI conditions.
Strict dietary restrictions may lead to potential nutrient deficiencies, so monitoring nutrient levels and supplementing if needed is important.
Conclusion
Your diet and chronic disease shouldn’t place limitations on how you plan and live your life. By paying attention to nutrient intake, meal planning, food quality, and individual factors, individuals with chronic health conditions can enjoy the potential benefits of a well-planned and tailored vegan/vegetarian diet while prioritizing their overall health and well-being.
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