Is veganism really good for you? The health benefits and the risks to consider

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Is veganism really good for you? The health benefits and the risks to consider

Cheese, yoghurt, butter, eggs — most Australians love them all and think fondly of being raised on hearty beef stews, lovely Sunday roasts and bacon and eggs for breakfast as a treat.

Yet the environmental and ethical reasons for a diet free of all animal products, including meat, fish, dairy and eggs, are compelling.

From an environmental and sustainability point of view, rearing animals hits our planet hard.

Cattle ***** and burp a lot, contributing significantly to global warming.

Beef, lamb and dairy products are the most carbon-intensive foods we consume.

A study published in the journal Science showed even one of the most eco-friendly meats — chicken — inflicts significantly more climate damage than one of the highest-impact plants, grains.

An animal-based diet also requires a lot of land.

Globally, about 83 per cent of farmland is taken up by livestock, which increases emissions and leaves less land free for nature.

While surveys show people understand and oppose what meat consumption does to the environment, and their health, it doesn’t seem to affect how much the majority actually eat.

Globally, meat consumption is higher than ever.

However, those who advocate a vegan diet say that, followed properly, it is healthier than being a meat-eater.

So what do we really know about veganism and what it does for our health?

The science

There is now a great deal of convincing data that a well-balanced plant-based diet low in salt and processed food is better for longevity.

However, many experts point out that it’s difficult to make firm conclusions about the long-term health benefits of veganism, specifically, because for a long time scientists tended to put vegans and vegetarians in the same category.

One of the major population studies showing the health benefits associated with veganism tracked vegan and vegetarian Seventh-Day Adventists over time.

Scientists found their predominantly plant-based diet resulted in better health outcomes when compared with a typical Western diet.

Meanwhile, findings from the EAT-Lancet Commission in 2019 warned our Western-style, high-calorie diets laden with saturated fats are unsustainable and harming our health.

The 37 experts from 16 countries concluded our intake of meat and sugar needs to fall by half by 2050 and that our consumption of nuts, fruits, vegetables and legumes such as lentils and chickpeas must double.

“We should all be eating more like vegans and having less red meat and less of the ultra-processed food that Aussies eat so much of,” Curtin University dietitian Amelia Harray told The Sunday Times.

“We have known for a long time that a vegetarian or vegan diet is, in fact, healthier than a meat diet as long as it is well-planned — and the evidence is only strengthening.”

The health benefits

Dr Harray said eating vegan is associated with an array of health benefits including a lower risk of heart ********, certain cancers and overall mortality.

“The health benefits of eating more plants, like vegans do, is linked to reduced risk of bowel *******, reduced risk of cardiovascular ******** and reduced risk of type 2 diabetes,” she added.

data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///ywAAAAAAQABAAACAUwAOw==Camera IconCurtin University dietitian Amelia Harray Credit: Supplied

Dr Harray noted that the World Health Organisation (WHO) recognised processed meat as a carcinogen in the same category as smoking.

WHO scientists have also warned eating a lot of unprocessed red meat is “probably carcinogenic to humans.”

Meanwhile, about 2600 cases of bowel ******* in *********** adults every year are attributed to eating red and processed meat.

But research suggests slashing red meat intake won’t be easy for Australians who top the global list of meat-eaters, with an average consumption per person of nearly 100kg of meat a year — or about 250g a day.

“If you compare vegetarianism and veganism to the average *********** diet, it is much healthier, and generally, if you have a sufficiently varied and balanced vegan diet you can get the nutrients you need,” added Simon Torvaldsen, *********** Medical Association WA’s chair of the council of general practice.

According to Dr Harray people of all ages, at any stage of life, can thrive physically on a vegan diet including *******, children, the elderly and breastfeeding women.

“I work with vegan diet clients all the time and their diet quality is really good,” explained Dr Harray, also a researcher at the University of Western Australia’s medical school.

“It’s much better than the average ***********’s who gets more than a third — or 36 per cent — of their daily energy (calorie/kilojoule) intake from discretionary foods.”

The health risks

One of the concerns with a vegan diet is whether it provides enough vitamin B12, which is important for nerve function and making red blood cells and DNA.

A longitudinal study of 48,000 people showed that while adults who eat vegan and vegetarian diets have a lower risk of heart ********, they do have a higher risk of haemorrhagic ******* — possibly due to a lack of B12.

Dr Torvaldsen, a GP in Mt Lawley, said there is a case for incorporating small amounts of red meat in our diets because it’s so rich in nutrients.

For example, red meat contains heme iron, which is more readily absorbed by our bodies than plant-based iron, and also zinc and certain fatty acids.

“There are certainly health benefits that come with the vegan diet but also some potential risks associated with what is, in essence, a restricted diet,” added Dr Torvaldsen.

“A vegan diet is relatively low in zinc and sometimes these micronutrient deficiencies can be significant.

“On average, vegans also tend to have a lower protein intake and this is particularly important for younger people who need that protein because they are growing.”

Dr Harray, who married a New Zealand dairy farmer and is not vegan herself, said most vegans can get the small amount of B12 needed from fortified foods and a vitamin supplement.

“We are quite lucky in Australia because many products, including plant-based milks and cereals, are B12 supplemented,” said Dr Harray.

“Many of the plant-based alternatives — including the milks such as soy, almond and oat — are also calcium-fortified so kids and adults can meet their calcium requirements if they are having these milks.

“People can meet protein requirements by eating legumes, nuts, seeds, beans and tofu and get a complete set of amino acids by combining plant foods like beans and rice together.”

Dr Tolvadsen said anyone thinking of switching to a vegan diet should speak to a dietitian or their GP to discuss how to meet their nutritional needs and have baseline tests.

“A year down the track you can repeat the blood tests and see how it is going,” he said.

Weight loss

Another motivation for those tempted to transition is weight-loss.

Vegans tend to have a lower body mass index, which is linked to better cholesterol levels and lower blood pressure, a major risk factor for heart ********.

“If you look around, you don’t see many obese vegans,” noted Dr Torvaldsen.

Dr Harray said people are likely to shed weight on vegan diets because they are associated with a lower energy intake and higher dietary fibre.

“If you are putting mostly whole plant foods on your plate, you are eating less kilojoules which can help with weight loss,” she said.

Diabetes and heart health

Dr Torvaldsen said nearly all vegans he sees at his practice are healthy.

“There are studies showing improvements in heart ******** and diabetes and these are big ticket items for our society at the moment,” he said.

A long-term study led by scientists at the University of Minnesota reflected this, finding eating largely vegan can slash the risk of heart ******** by up to 52 per cent.

A separate study from the University of Oxford found that for every 50g per day of processed meat eaten, the risk of coronary heart ******** goes up by 18 per cent.

For unprocessed meat, the risk increased by nine per cent over no red meat.

And, a person’s chance of developing type 2 diabetes can increase if they eat red meat twice a week, while it may be reduced if replaced with plant-based protein sources, according to research published in the ********* Journal of Clinical Nutrition.

“There is good quality scientific evidence published in journals like The Lancet and by The ********* Heart Association that plant-based diets are associated with lower risks of heart ********, type 2 diabetes, certain cancers and overall mortality,” added Dr Harray.

“This is likely due to the fact that plant-based diets are higher in dietary fibre and antioxidants and have less saturated fats that are really common in animal-based foods.”

Both Dr Harray and DrTorvaldsen stressed people do not need to go full vegan to obtain the health benefits associated with a plant-based diet.

“Even though we can meet all our nutrient requirements and live long healthy lives without any meat or dairy, people can also get the health benefits without cutting out meat entirely if they are eating more raw plants, less meat and less ultra-processed foods,” said Dr Harray.

“I would recommend a 90 per cent vegan diet,” added Dr Torvaldsen. “In other words, include lots of fruit and veggies and a little bit of meat or fish.”

How to switch to a vegan diet:Meal plan to consume a wide variety of plant foods.You will need a Vitamin B12 supplement or regularly choose foods fortified with it.Learn how to read food labels to look for foods fortified with calcium, such as in plant-based milks.Focus on whole plant-protein foods, not ultra-processed meat alternatives.

Source: Amelia Harray, Curtin University

Stars who swear by veganism include:

Billie Eilish

The singer was raised as a vegetarian and chose to stop eating animal products when she was 12.

Tobey Maguire

The actor best known for playing Spider-Man reportedly adopted a vegetarian diet in 1992 and has maintained a vegan diet since 2009.

Natalie Portman

Vegetarian since the age of nine, Portman went vegan in 2011 and regularly uses her celebrity status to advocate for animal ********.

Carl Lewis

The sprint legend, who bagged nine Olympic gold medals, has smashed world records on a vegan diet.

Joaquin Phoenix

The Academy Award winner has been a vegan since he was three and campaigns for animal rights.

Rooney Mara

A vegan for most of her life, the two-time Oscar nominee only uses vegan skincare and focuses on wholefoods.

Woody Harrelson

The actor gave up dairy at 24 in an attempt to get rid of allergies and acne and has eaten a plant-based diet for more than 30 years.

Peter Siddle

The Aussie fast bowler was inspired to turn vegan by his girlfriend, Anna Weatherlake and said he felt healthier and more energised.

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