Scientific research [1] shows that plant-based diets are associated with better health and lower disease outcomes.
However, while your doctor will advocate more fruits and vegetables, he/she is unlikely to recommend a vegan diet. Vegetarian or pescatarian, maybe, but not vegan.
> For the differences on these diets, read this post after this one.
Even when a doctor is aware of the benefits of a plant-based diet, they know that moderation is a much easier easier sell to a patient.
Public opinion is that a fully plant-based (vegan) diet is extreme. People want to be healthier but still want to eat some meat and dairy products; thus the emergence of the reducetarian movement.
And some still misguidedly believe a whole foods plant-based diet to be unhealthy, to be lacking in essential nutrients; even though thousands of people all over the world, on meat and dairy based diets, are diagnosed with nutritional deficiencies every day.
But forget about public opinion. What do the leading health organizations say about vegan diets?
I've read a number of blog and Facebook posts by vegans championing statements from health organizations that refer to “vegetarian diets”. But to me this is pointless, as a vegetarian diet generally includes dairy, and sometimes eggs.
Moreover, the majority of health organizations have endorsed vegetarian diets as healthy since the 70s; it's not something new.
So in my list (below), I have looked at statements specifically on “vegan diets”, except for the last two, which I have purposely labeled for clarity.
For the record, where the word “vegan” is used, they are referring to a whole foods, plant-based diet.
Personally, I'd rather they didn't use the word “vegan”; because as we know a vegan diet could mean a diet of cola and donuts. But that's the label people associate with those who don't eat meat and dairy, so we're stuck with it for now.
1. Academy of Nutrition and Dietetics (US)
It is the position of the Academy of Nutrition and Dietetics that appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases.
These diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes.
Plant-based diets are more environmentally sustainable than diets rich in animal products because they use fewer natural resources and are associated with much less environmental damage.
Vegetarians and vegans are at reduced risk of certain health conditions, including ischemic heart disease, type 2 diabetes, hypertension, certain types of cancer, and obesity.
Low intake of saturated fat and high intakes of vegetables, fruits, whole grains, legumes, soy products, nuts, and seeds (all rich in fiber and phytochemicals) are characteristics of vegetarian and vegan diets that produce lower total and low-density lipoprotein cholesterol levels and better serum glucose control. These factors contribute to reduction of chronic disease.[2]
2. Dietitians of Canada
Anyone can follow a vegan diet – from children to teens to older adults. It’s even healthy for pregnant or nursing mothers.
A well-planned vegan diet is high in fibre, vitamins and antioxidants. Plus, it’s low in saturated fat and cholesterol. This healthy combination helps protect against chronic diseases.
Vegans have lower rates of heart disease, diabetes and certain types of cancer than non-vegans. Vegans also have lower blood pressure levels than both meat-eaters and vegetarians and are less likely to be overweight. [3]
3. The British Nutrition Foundation
Well-planned, balanced vegetarian or vegan diet can be nutritionally adequate, although more extreme diets, such as strict macrobiotic and raw food diets, are often low in energy and a range of micronutrients, making them wholly inadequate and inappropriate for children.
Weaning onto a vegetarian diet follows the same principles as weaning onto an omnivorous diet, although care must be taken to ensure that a vegan diet is sufficiently energy and nutrient-dense for children.
Studies of UK vegetarian and vegan children have revealed that their growth and development are within the normal range. [4]
4. National Health Service (UK)
With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs. [5]
5. British Dietitians Association
It is possible to follow a well-planned, plant-based, vegan-friendly diet that supports healthy living in people of all ages, and during pregnancy and breastfeeding. [6]
6. British Diabetic Association
It is possible to follow a well-planned, plant-based, vegan-friendly diet that supports healthy living in people of all ages, and during pregnancy and breastfeeding. [7]
7. The Dietitians Association of Australia
Vegan diets are a type of vegetarian diet, where only plant-based foods are eaten. They differ to other vegetarian diets in that no animal products are usually consumed or used. Despite these restrictions, with good planning it is still possible to obtain all the nutrients required for good health on a vegan diet. [8]
8. The Mayo Clinic
A plant-based diet, which emphasizes fruits, vegetables, grains, beans, legumes and nuts, is rich in fiber, vitamins and other nutrients. And people who don't eat meat — vegetarians — generally eat fewer calories and less fat, weigh less, and have a lower risk of heart disease than non-vegetarians do.
Even reducing meat intake has a protective effect. Research shows that people who eat red meat are at an increased risk of death from heart disease, stroke or diabetes. Processed meats also increase the risk of death from these diseases. And what you don't eat can also harm your health. Diets low in nuts, seeds, seafood, fruits and vegetables also increase the risk of death. [9]
9. Harvard Medical School
Meat Reduction/Vegetarianism
Traditionally, research into vegetarianism focused mainly on potential nutritional deficiencies, but in recent years, the pendulum has swung the other way, and studies are confirming the health benefits of meat-free eating. Nowadays, plant-based eating is recognized as not only nutritionally sufficient but also as a way to reduce the risk for many chronic illnesses. [10]
Harvard does not refer specifically to vegan diets but rather generally talk about vegetarian and “cutting meat out”. Indeed, Dr Walter Willett, professor of epidemiology and nutrition at Harvard Medical School has said that the benefits of a plant-based diet had been vastly underestimated.
Figures from Harvard suggest that at least 200,000 lives could be saved each year if people cut meat from their diets. Dr Wilett states:
We have just been doing some calculations looking at the question of how much could we reduce mortality shifting towards a healthy, more plant based diet, not necessarily totally vegan, and our estimates are about one third of deaths could be prevented. [11]
10. United States Department of Agriculture
General Statement on Increasing Plant-Foods Intake
The major findings regarding sustainable diets were that a diet higher in plant-based foods, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, and lower in calories and animal-based foods is more health promoting and is associated with less environmental impact than is the current U.S. diet.[12]
A Final Word
These are the positions of the biggest health authorities. There is no bias here. These position statements are based on scientific and medical evidence.
A vegan diet, that is a whole foods plant-based diet (no dairy, no meat, low in processed foods), is not just very healthy but also lowers the risk of heart disease, type 2 diabetes, hypertension, certain types of cancer, and obesity.
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References:
1. Tuso, P. J. (2013, February). Nutritional Update for Physicians: Plant-Based Diets. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/
2. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. – PubMed – NCBI. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/27886704
3. What You Need to Know About Following a Vegan Eating Plan – Unlock Food. (2018, March). Retrieved from http://www.unlockfood.ca/en/Articles/Vegetarian-and-Vegan-Diets/What-You-Need-to-Know-About-Following-a-Vegan-Eati.aspx
4. Vegetarian Nutrition. Retrieved from https://www.nutrition.org.uk/attachments/
206_Vegetarian%20nutrition%20summary.pdf
5. The vegan diet. (2018, August 1). Retrieved from https://www.nhs.uk/live-well/eat-well/the-vegan-diet/
6. British Dietetic Association confirms well-planned vegan diets can support healthy living in people of all ages. Retrieved from https://www.bda.uk.com/news/view?id=179
7. Memorandum of Understanding between the British Dietetic Association and The Vegan Society. Retrieved from https://www.vegansociety.com/sites/default/files/
BDA%20and%20The%20Vegan%20Society.pdf
8. Vegan diets: everything you need to know. (2018, April 2). Retrieved from https://daa.asn.au/smart-eating-for-you/smart-eating-fast-facts/healthy-eating/vegan-diets-facts-tips-and-considerations/
9. It’s time to try meatless meals. (2017, June 3). Retrieved from http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/meatless-meals/art-20048193
10. Publishing, H. H. (2018, January). The right plant-based diet for you – Harvard Health. Retrieved from https://www.health.harvard.edu/staying-healthy/the-right-plant-based-diet-for-you
11. Third of early deaths could be prevented by everyone giving up meat, Harvard says. Retrieved from https://www.telegraph.co.uk/science/2018/04/26/third-early-deaths-could-prevented-everyone-giving-meat-harvard/
12. App. E-2.37: Evidence Portfolio – 2015 Advisory Report – health.gov. Retrieved from https://health.gov/dietaryguidelines/2015-scientific-report/14-appendix-E2/e2-37.asp
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