Is Veganism Healthy for the Long-Term? Find Out What Experts Think

This article explores the pros and cons of a long-term vegan lifestyle.

With ongoing research there are a number of findings to show that with proper food combinations, a diet rich in vitamins and minerals and reduction of processed foods, a vegan lifestyle can yield positive long-term effects.

However, without proper attention to diet, statistics have shown there to be a likelihood of deficiencies as well as decreased bone density. 

Is Veganism Actually Healthy?

A well-balanced vegan diet can offer a wide range of minerals and vitamins with beneficial effects to include promoting healthy body weight, reducing BMI, producing less levels of inflammation in the body, lowering blood pressure, maintaining blood sugar, encouraging insulin resistance and even reducing symptoms of rheumatoid arthritis. 

According to DIRECT-PLUS trial by Green MED Diet Research, a 10 year study has shown that an enriched plant based and vegan diet, free of red meat, could be found to have long-lasting effects even compared to the Mediterranean diet. (1)

Unlike those who are consuming regular amounts of red meat, vegan diets have been found to increase antioxidant activity and reduce oxidative stress in people with diabetes.  In diets where animal protein is consumed more often, there can often be an associated and increased risk of hypertension or high blood pressure. 

To boot, It has been statistically proven that vegans tend to be more concerned with their health overall, drinking and smoking less and exercising more. These trends yield healthier results in the long run.

So overall can we assume that the vegan diet is superior to the other diets around? 

It would appear that while a well-balanced vegan diet has a number of health benefits, there are a number of health concerns one should be wary of.

The Downside

Veganism has been associated with negative health outcomes such as nervous, skeletal and immune system impairments as well as micro and macronutrient deficiencies.

Due to a lack of vitamin B12 and calcium, many vegans suffer more commonly from bone density and an increase in broken bones. 

One result many studies have yielded is that vegans are consuming far less protein compared to other diet groups leaving individuals commonly insufficient in protein levels.

Some studies have pointed out that plant proteins tend to be less digestible than animal proteins. Processed foods typically found in certain vegan products can also reduce digestibility. 

It is important as a vegan to consume various sources of amino acids regularly to provide adequate amounts of complete proteins. Soy products, quinoa and amaranth are excellent vegan alternatives offering all 9 essential amino acids resulting in a complete protein option.

Nuts, seeds, legumes, soy products and whole grains also offer adequate amounts of protein in  vegan diets.

Some other deficiencies vegans can experience include: iron, zinc, calcium, iodine, B12 and Vitamin D.

Good sources of these minerals for vegans include:

B12 is another vitamin that tends to show up as a significant deficiency in the vegan diet as most B12s are found in meat, poultry and eggs.

According to BBC, a recent study involving 48,000 people has shown vegans to have lower risks of heart disease but possibly higher chances of stroke due to a lack of B12. (2)

The vegan diet requires individuals to check their B12s regularly and supplement with minerals when necessary.  

Dietary concerns can be prevalent in any diet.

One negative concern revealed is that many vegans can suffer from orthorexia nervosa (ON) known as fixation on health-conscious eating habits. Obsessive food decisions have been shown to increase levels of anxiety in an individual. 

So Where Do Vegans Stand?

While research is still conducted on a continuous basis, evidence of a vegan long lasting lifestyle is constantly being put to the tested. 

While there are numerous concerns to be had, according to a 2020 study reported by BBC, a vegan diet is still considered as one of the healthiest diets due to a wide range of fruit, vegetable and legume consumption. 

There are recommendations for veganism to support a thriving lifestyle. According to a study by Harvard health, in addition to a wide range diet of whole foods, chia, hemp and flax seeds all high in omega 3s should also be consumed regularly.

Final Thoughts