Veganism has grown in popularity in recent years, with more people choosing to avoid animal products for ethical, environmental or health reasons. Some claim that a vegan diet is the healthiest way to eat, while others argue that completely cutting out animal foods can lead to nutritional deficiencies. So what do doctors and health professionals actually recommend when it comes to vegan diets? Here we’ll examine the evidence around the health impacts of veganism and whether doctors typically advise people to follow a vegan diet.
What is a vegan diet?
A vegan diet involves completely avoiding all animal products including:
- Meat, poultry and fish
- Dairy products like milk, cheese, yogurt and butter
- Eggs
- Honey
Vegans also avoid products made from animal by-products like gelatin, whey and casein. A vegan diet is entirely plant-based, relying on fruits, vegetables, whole grains, legumes, nuts, seeds and plant-based milk alternatives like soy, almond and oat milk. Vegans also typically take care to avoid products that use animal ingredients or testing.
Being vegan is often also associated with other lifestyle choices like avoiding leather and other animal derived clothing. But the diet itself simply involves eliminating all animal foods and products. This is different from vegetarianism which avoids meat but still includes eggs and dairy.
Do doctors recommend a vegan diet?
The short answer seems to be no – most doctors and major health organizations do not explicitly recommend eliminating all animal products as part of a healthy diet. But most do advocate for reducing your consumption of certain animal foods, especially red and processed meat. There also seems to be growing support for vegetarian and vegan diets as viable healthy eating patterns.
American Dietetics Association
The American Dietetics Association says definitively that well-planned vegetarian and vegan diets are healthy for all stages of life including pregnancy, infancy and childhood. Their official stance is that:
“Appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases.”
So while they stop short of overtly recommending them, the ADA does confirm vegan diets can be nutritionally adequate and beneficial for health.
US Department of Agriculture
The US Department of Agriculture’s dietary guidelines make little mention of vegetarian or vegan diets. Their guidelines focus mainly on types of food that should be consumed, like recommending people eat more vegetables, fruits, whole grains, dairy and seafood. There is no explicit recommendation to cut out or reduce meat entirely.
American Heart Association
The American Heart Association recommends consuming mostly plant proteins like nuts, legumes and seeds rather than animal proteins. They also advise minimizing processed meats and choosing lean cuts of meat where possible. But they make no recommendation to completely eliminate all animal products from your diet.
Academy of Nutrition and Dietetics
Similar to the ADA, this group of nutrition professionals states definitively that vegetarian and vegan diets can provide adequate nutrition. They do not overtly recommend adopting a vegan diet, but confirm it can be healthy at all stages of life.
Individual doctors
When it comes to individual doctors, recommendations seem mixed. Some praise plant-based diets as being the healthiest way to eat and actively recommend eliminating meat and animal products. Others caution that vegan diets – while viable with careful planning – can increase risk for certain nutritional deficiencies.
Many doctors take the sensible middle ground and recommend reducing intake of processed meat and replacing some animal protein with plant sources. But most stop short of advising the majority of patients to fully cut out all animal foods and go vegan.
Do vegans have a lower risk of chronic diseases?
| Disease | Vegan Risk Level |
|---|---|
| Heart Disease | Lower Risk |
| Diabetes | Lower Risk |
| Cancer | Lower Risk for Some Cancers |
| Obesity | Lower Risk |
Overall, research shows vegans and vegetarians do enjoy lower rates of many major diseases. Here is a quick overview of the evidence:
Heart disease
Multiple studies show vegetarians and vegans have up to a 75% lower risk of developing heart disease compared to meat eaters. This is likely due to lower cholesterol, blood pressure and inflammation.
Diabetes
Red meat in particular is linked to an increased risk of diabetes. By avoiding it entirely, vegans appear to cut their diabetes risk by over 50%.
Cancer
The link between diet and cancer is complex. But vegans seem to enjoy a lower risk for some cancers like colon cancer. However, the evidence on other cancer types is mixed.
Obesity
On average, vegans and vegetarians maintain lower BMIs than meat eaters. The high fiber and complex carbs typical of plant-based diets can facilitate healthy digestion and weight management.
So in many cases, vegans do seem to enjoy health advantages over meat eaters when it comes to chronic disease risk. That being said, well-planned healthy diets with moderate amounts of lean meats can also support good health.
Are there any health risks associated with a vegan diet?
While deemed safe for all stages of life, there are some potential downsides to vegan diets to be aware of. In certain cases, these risks of nutritional deficiencies can outweigh the potential health benefits:
Vitamin B12 deficiency
As vitamin B12 is only found naturally in animal products, vegans have an increased risk for B12 deficiency. This can cause fatigue, weakness and nerve issues if left untreated. Vegans must regularly supplement with B12 or eat B12 fortified foods.
Iron deficiency
Meat contains heme iron which is more easily absorbed than the non-heme iron found in plants. So vegans have a greater risk of reduced iron stores and deficiency. Consuming iron-rich plant foods like lentils and spinach can mitigate this.
Omega-3 deficiency
Omega-3 fatty acids have many health benefits. The main vegan source is ALA found in plants like flax and chia seeds. But the conversion to usable DHA and EPA is inefficient. Algae supplements are a good vegan option to increase omega-3 intake.
Protein deficiency
As long as calories are adequate, it is possible for most people to meet protein needs on a vegan diet. But athletes, older adults and those with higher requirements may struggle to consume sufficient protein from plant sources alone.
Other deficiencies
Vegans may also be at risk for low intakes of calcium, zinc, iodine, vitamin D and selenium depending on food choices. Careful planning is required to avoid multiple nutrient shortfalls.
Do the benefits of being vegan outweigh the risks?
For the average person trying to improve their diet and overall health, the risks likely outweigh the benefits. Veganism takes careful planning to avoid nutritional pitfalls. For most people, incorporating more plant proteins and cutting back on red and processed meat provides excellent health benefits without the same level of deficiencies associated with removing all animal foods.
However, for individuals who strongly oppose the use of animals for food, clothing or other purposes, obviously the ethical concerns may override the nutritional considerations. Determined vegans can absolutely get all required nutrition from non-animal sources with planning, supplementation and monitoring.
But for the average person looking to improve health, there is no need to strictly eliminate all animal products. Simply focusing on getting sufficient fruits, vegetables, whole grains, nuts, seeds and plant proteins will provide great health benefits with less risk of deficiencies. Leaning heavily plant-based with the inclusion of occasional eggs, fish, poultry and dairy provides optimal nutrition for most people.
The bottom line on vegan diets and doctor recommendations
Major health and nutrition organizations confirm well-planned vegan diets can provide adequate nutrition. But most stop short of actively recommending them in place of diets that include some animal foods.
Research suggests vegetarians and vegans do enjoy lower rates of obesity, heart disease, diabetes and some cancers. However, there are also increased risks of certain deficiencies. For the average person looking to improve their diet, incorporating more plant proteins and produce while limiting red and processed meats provides excellent health benefits without requiring full veganism.
As for doctors, many applaud vegan diets as viable for those who plan appropriately and prioritize ethical concerns. But most doctors seem hesitant to prescribe them outright due to the potential for nutritional deficiencies. Instead, many recommend focusing on whole, nutrient-dense foods, emphasizing plant-based options while still allowing modest amounts of lean meat and animal products.
For those drawn to try veganism, a doctor’s input can be invaluable to catch any emerging deficiencies before they cause lasting health issues. With careful monitoring and planning, most risks associated with vegan diets can be effectively mitigated.
So in summary, while few would argue against eating more plants for the average person, eliminating all animal foods is still considered an extreme approach that comes with hazards. For those committed to veganism for ethical reasons or health goals, it can be done safely – but definitely requires effort and expert guidance. Most doctors and nutrition authorities instead emphasize a whole foods diet focused on produce, grains, nuts and plant-based proteins while still allowing some animal foods in moderation.
Frequently Asked Questions
Should I go vegan?
For most people, there is no need to fully eliminate all animal products from your diet. Focusing on getting sufficient fruits, vegetables, whole grains and plant proteins will provide great health benefits with less risk of deficiencies compared to strict veganism.
Do doctors recommend a plant-based diet?
Most doctors recommend diets focused heavily on plants – vegetables, fruits, whole grains, nuts, seeds and legumes. But they typically don’t advise strictly eliminating all animal foods which can increase the risk of certain nutritional deficiencies.
Is a vegan diet healthier than a vegetarian diet?
Research has not conclusively shown vegan diets to be healthier than vegetarian diets. Both can be healthy with good planning. Vegetarians who include eggs and dairy enjoy excellent health while avoiding the higher nutritional deficiencies risks of strict veganism.
Do vegans live longer?
Some research shows vegetarians and vegans have lower death rates from heart disease, obesity and other chronic diseases. However, they may also have increased mortality from other causes related to deficiencies. Overall longevity is likely similar for well-planned vegan vs balanced non-vegan diets.
Is being vegan safe during pregnancy?
Yes, vegan diets can absolutely be safe during pregnancy as long as they are carefully planned to avoid key deficiencies. Pregnant vegans should be monitored by their doctor and may need supplements to ensure adequate nutrition for mother and baby.