[readolog_dropcap ]O[/readolog_dropcap]ne of the largest information lapses in the health industry concerns whether or not becoming a Vegan or Vegetarian is a healthy diet. When a person becomes Vegan or Vegetarian, in most cases, there is an extreme and very noticeable improvement to their health, yet these diets have been shown to cause nutrient deficiencies over the long term. In this article, I will do my best to explain why adopting a Vegan or Vegetarian diet for the long term my not be the best idea, and what the research says. However, Going Vegan for intermittent periods CAN be greatly beneficial for your health. We need to learn what works and what does not, and incorporate the best of both worlds.
A vegan diet typically makes people feel great because they cut out so much crap, and their plant nutrition levels rise where they were deficient, not because animal products are inherently bad.
If someone suddenly decides to take a greater interest in their diet and only consume fresh plant-based nutrition, they typically also cut out processed foods. If someone is over-consuming toxic or processed meat for example, than switching to a Vegan diet will noticeably improve their health and allow their body to detox.
The same goes for processed dairy, wheat, and sugar products. Usually on a Vegetarian or Vegan diet these sorts of food are cut out entirely, so while plant nutrition is rising in the body, the body is also completely detoxing a bunch of other processed crap. Cutting out the junk results in a body that can cleanse itself and put energy into repair and regrowth, and typically results in MUCH higher energy levels than ever noticed before, and a healthier glow.
Someone who is not well versed on health and nutrition could easily assume that having higher energy levels than ever before, and a healthy glow, is all the proof that they could possibly need to keep eating this way forever. But unfortunately, the human body is much more complex than this.
We absolutely NEED some animal products in high quality forms in one-way or another.
Around the world those with optimal health always include some sort of high quality animal product in their diets. Whether it is organic eggs, or fresh seafood. Even eating oysters and clams can provide essential minerals such as Zinc, Iron, Iodine, and Selenium, in very high quantities. This fact is outlined in the book Nutrition and Physical Degeneration by Dr. Weston A. Price. Tribes and isolated peoples around the world always had SOME form of high quality “animal” nutrition, and by animal I include high quality seafood products, which are enough to sustain most peoples biology sufficiently in my opinion. So please do not assume that I am saying that you NEED to consume land animals or red meat, but do be open to other sources.
Vegans and Vegetarians typically feel great for months or even up to a year or more eating no animal products, but after long periods of time they will typically experience diminishing returns. They may begin to notice lower energy levels, increased fatigue, and lack of sex drive. Experiencing more colds and sickness is another common example that certain nutrients are lacking in the body’s stores.
It will become more difficult to maintain muscle mass, and it could potentially lead to very serious vitamin and mineral deficiencies such as Vitamin B12 or Iron. Vegan diets also run the risk in being too low in healthy animal fats, hormones, and proteins.
The human body stores many nutrients consistently over the long term; this is why it can take months and even years to restore normal digestive function in an individual whose system is stressed. We must look at our health from a long-term perspective. Simply adopting one dietary label and blindly following it for life is foolish.
The Human Research Foundation found that 84% of vegans return to eating animal products once again. For any diet to be completely nutritionally sound and healthy for the long term, one would imagine that the extremely high energy one feels when first going vegan that more people would stay that way forever. This is not the case. I think this data CLEARLY conveys the fact that our body’s crave more dense sources of nutrition from animal products at least in moderation to get key nutrients.
The study suggests an all-or-nothing mentality as being one of the issues with people who go Vegan. I half-agree with this statement. Going all-in on a “diet” that does not provide key nutrients in a sufficient or readily available and digestible quantity will naturally lead the body to crave what it truly desires. Going vegan is a great practice to learn when the body requires more plant-based nutrition, but subscribing oneself to a label and blindly following it in light of the research is a pathology, not a diet.
Labeling yourself as and practicing being a vegan may not be ideal for the long term, but ethically there is a strong argument to be made.
Vegans and Vegetarians are noble in their efforts to preserve the lives of other living beings, and to want to end the torture of feedlot cows for instance. However, there is in fact a humane way to raise and slaughter an animal. As I described in my article “How much meat should you eat?” the energy from a tortured piece of meat or poultry is much different than that of an animal that was allowed to be free-range and graze naturally its whole life.
If an animal lives a relatively normal life grazing and grows healthily, naturally, and stress-free, this will produce a strong vibrational life force within that animal flesh. Eaten with good intentions and a deep respect for the life of the animal, this meat will provide long-lasting and sustainable nutrition. Animals that are raised humanly have a more optimal fat ratio, more digestible proteins, and less stress-hormones. By only eating high quality meat one also avoids synthetic hormones and antibiotics.
If the massive consumer market all chose to vote with their dollars for sustainable farming practices i.e. high-quality organic meat, than the health of society and the food production system would be much brighter. However, it is when consumers vote for cheap and toxic meat that corrupts our health. It is the quality and the energy behind the life that is being consumed for our nourishment.
Also keep in mind, that most Americans over consume meat products and eat way too much meat, just for the sake of eating. This is not conscious and mindful or appreciative of the environment and our bodies. When you eat just the right amount of flesh for your unique body’s needs, you will not be overeating or consuming more energy than you truly need. This is a good balance to have in your diet.
Both life and death are needed for balance, we need competition and cooperation with the environment.
On a microscopic level, bacteria and other microorganisms are constantly killing each other off and fighting for growth and survival. Plants compete with each other for their place and even choke other species off. Animals eat each other regularly. Cooperation AND competition work together to form a balance within nature.
The key for balance is to eat only as much as you truly need, when you need it. Plants are living beings too. And if you are eating an entirely Vegan diet, the food you eat still takes plenty of energy and resources to get from the farm to your mouth.
The problem with our modern society is that most of us have no true trouble surviving. People no longer work extremely long hours for their food, it is not a labor of love anymore. Family dinners are becoming less and less commonplace. In a society that does not value its food and has plenty of options for energy, we begin to see the abuse that has taken place today.
Millions consume processed and toxic meat, and when they eat this food they contribute to the energy that keeps this cycle going. Becoming Vegan is in fact a noble attempt to stop this cycle, but in my opinion, it is misdirected energy.
The best way to support the environment is to start making sustainable choices YOURSELF. The only individual you can control on this planet is yourself. You alone have the choice to function optimally and help others make rational and good decisions about their health.
Humans need high quality animal products, and there is nothing wrong with consuming them in moderation for the nutritional benefits that they offer. People are not meant to only consume plants, so lead by example and show others how to consume high quality animals responsibly. You will be supporting numerous businesses and livelihoods as a result.
Only once others understand that meat is in fact a food source that should be honored, and eaten only when needed, can we begin to curb our excessive and unhealthy meat consumption. This would be a balanced and harmonious relationship with our environment, not denying ourselves essential nutrition by only consuming plant based foods.
A good time to adopt a Vegan or Vegetarian diet is when you need to cleanse your mind and body.
Go Vegan for a week or two when you need to allow your body a break from the burden of breaking down heavy foods and just want to detox. It is not that meat or animal products are bad, but it is that our body goes through natural cycles with our lives and the seasons. When you acknowledge these changes in your body and adjust your diet as necessary, you can cultivate a deeper and more functional relationship to your health.
I do not identify with dietary labels; I simply do not eat meat when I am not craving any. Most recently, I fasted a lot during the day and only ate Vegan and plant based super foods, than I reintroduced some eggs and fish. I stopped eating red meat for a few months, and then I began eating that once again too.
I let my body go through these cycles naturally and decide when to cut out animal products, or eat them more heavily. Being adaptable allows me to adjust my needs when my body is changing, and keep evolving the way I need to evolve for my present circumstances.
I do recommend going Vegan for a month, just to see how it feels. Then you can begin reintroducing foods back into your diet, to understand how your body responds to them and adapts.
On paper, plant-based nutrition looks highly nutritional, but we cannot always effectively utilize this nutrition.
For example, a Vegan diet that consists of grains or legumes has plenty of iron, zinc, and other minerals, but our bodies cannot put all of it to use. This is because plants often have natural defenses within them that make digestion of these foods more difficult. There are many studies out there documenting the effects of Phytic acid, which is found in grains and legumes, and the general consensus seems to be that it blocks the absorption of many of the nutrients found in grains and legumes.
Like everything else, these foods must be eaten in moderation, and different cooking and processing techniques must be used for grains and legumes that may allow the nutrients to become more bio-available. For example, soaking certain grains and legumes overnight has been found to increase the availability of the minerals within it, and helps to breakdown the Phytic acid. In short, someone who is vegan could think that they are eating more minerals and vitamins than ever before, while they are actually becoming more deficient due to their body’s inability to breakdown what they are eating. This is not always the case, but it is common.
Grains and legumes are examples of plant-foods that on paper can appear highly nutritional, but eaten too often or processed improperly can cause disturbances within the body due to their difficulty in breaking them down and anti-nutrients. Legumes and grains are best eaten fresh and sprouted. Sprouting grains and legumes causes the seed to release most of their harmful anti-nutrients that block mineral absorption. Eaten in moderation grains and legumes can be good sources of nutrition, but eaten heavily will most likely cause problems and nutritional imbalances.
Vegan diets are also typically very high in Soy. I have seen vegans who seem to think that eating gluten, processed soy, and absurdly large quantities of soy is OK, but a small piece of fish or some grass-fed butter is blasphemy. This is not a sound approach to diet. Soy has potentially been considered as a hormone disruptor, possible cause of breast-cancer, and has estrogen-like effects on the body. If you eat processed, soy, which 95% of the soy in the U.S. could be classified as, which is GMO Roundup Soy, than all of this is true ten-fold. However, fermented and organic soy such as Tofu products are probably fine once in a while. Alternating sources of proteins would be ideal, not relying on soy as your chicken, fish, and meat “replacement” many times per week.
There are certain nutrients that we need to get from high quality animal products.
Omega 3 fatty acids EPA and DHA, both of which have been found to play a crucial role in fetal development, normal brain function, and to prevent serious illnesses such as Alzheimer’s, cardiovascular disease, diabetes, and inflammation in general. These fatty acids are one of the main pillars of recovery, reducing inflammation, and optimal health. Mainly these fatty acids are found in high quality fish and seafood. Certain fish-oil pills and supplements can be good sources of these fats. Some plant fats can be converted to EPA and DHA, however it is in very small amounts and not nearly as efficient as eating a high quality source of seafood would be. Most studies have found that the body can only convert less than 10% of ALA (a more prevalent fatty acid chain) into EPA or DHA, making it even more crucial to obtain them through dietary means. Source
Most Vegans consume very high levels of ALA, which as stated above converts very poorly into long chain fatty acids EPA and DHA, which are essential for brain health. A study that was published in The Clinical Nutrition Journal verified this fact to be true. In their study they found that vegans have low-baseline levels of EPA and DHA when their blood plasma was tested. The study found that 64% of vegans tested had deficiencies, and 27% had a more severe deficiency in these Omega 3s.
Low levels of DHA and EPA circulating within the body needlessly causes a very vital nutrient deficiency for optimal brain and bodily functions. Becoming chronically low in these nutrients is not ideal for optimal health. Vegans should consider supplementing with Krill Oil or another high quality source of EPA/DHA as the study found that a low-dose was very effective. In my opinion, eating seafood once in a while would be much more ideal and sensible with this knowledge.
Protein that is found in meat and seafood is much more bioavailable than plant-based proteins. Plants often lack one or more essential amino-acids, which requires strategic combining of different plants just to obtain an optimal balance of protein for the body. The problem with this is, as mentioned above, plants can be difficult to breakdown. Plant fibers and anti-nutrients make these proteins not as readily available. Animal protein, whey protein, and eggs have been found to be much more bioavailable in athletes than plant-based proteins alone.
Cholesterol is an extremely vital nutrient that is required for hormone production, Vitamin D intake, and cellular repair. Getting high quality sources of cholesterol from animal products is actually NOT a problem, and it has not been found to show any solid link to an increase in heart disease or raised cholesterol levels, contradicting what we have always been told about cholesterol. In fact, in my opinion, animal products that are sourced from high quality and organic animals provide cholesterol that can be beneficial to the body for recovery and hormone production.
Vitamin B12 is a vital nutrient that plays a role in cellular division and has numerous functions within the nervous system. Vitamin B12 is restricted to animal products, requiring the consumption of animal products or supplementation by Vegans or Vegetarians. B12 deficiency can take years to show itself, and some of the effects can become irreversible, which should be an understood side effect of lacking an essential vitamin for an extended period of time. Vitamin B12 has been shown to be deficient in 67% of Vegans and 38% of vegetarians in this study that used numerous biological markers to provide an accurate measurement.
Vitamin D and Calcium are both nutrients best obtained from animal products. There is hardly any vitamin D in most plant-based foods, and it is very hard to find. The calcium in plants is not as readily available as the calcium from animal products, making this a common deficiency in vegans. Vitamin D aids in the absorption of calcium and the two are intimately connected; a deficiency in one could lead to lack of absorbing the other.
Besides these vital nutrients, other vitamins and minerals such as selenium or iron have been found on occasion to be low in Vegans. These minerals will honestly vary from each individual to the next, depending on the well roundedness of the plant-based diet that is being adapted. But the message is that they will almost certainly be deficient in one or more of the nutrients listed above.
The Benefits of a Vegan or Vegetarian diet.
Studies have shown that those who follow a vegan diet do indeed have higher levels of beneficial nutrients than omnivores tested, and a higher antioxidant profile.
This study found that vegans show much higher anti-oxidant levels than the standard cooked omnivore’s diet. Higher anti-oxidants within the diet from living foods provide the body with more free-radical healing capabilities. This means that the body recovers better and heals faster by eliminating waste more effectively that is caused by oxidation.
It also showed that vegans have higher blood concentrations of Vitamin C, E, and beta-carotene. All of which are vitally important nutrients that the body needs to function optimally. Vegans also showed that they were capable of easily exceeding the daily values established for multiple nutrients, such as Vitamin C, A, E, and copper.
This is why the skin glows and looks so good when someone who does not regularly eat high quality and living plant-based foods regularly gets when they go Vegan. More living and plant-based foods are absolutely vital to good health and need to be eaten more regularly in the standard Western diet. Eating living plant foods also provides essential microorganisms and creates bacteria that are beneficial for good digestive and gut health. Living plant-foods also contain enzymes that aid in digestion and bodily functions.
Another study that observed 6 vegans found that they did not have any observable nutritional deficiencies, but they did find that their Vitamin B12 intake was well below optimal, and that they lacked Iodine and Selenium. Iodine and Selenium are very important nutrients that are essential for the thyroid, brain, and hormonal systems. The best sources of Iodine and Selenium tend to be good seafood. Being deficient in Iodine and Selenium would be an example of deficiencies that may not present themselves clinically until a long period of time, years in many cases, has passed.
However, the study found that none of the 6 was overweight, and their blood pressure was lower than normal for their age.
Vegan diets often elevate levels of living food eaten, many essential vitamins, fiber, and clean foods consumed in general.
Vegan diets that consist of plenty of fresh and living foods provide many health benefits indeed, if we examine these good habits and benefits that those who eat purely plant-based diets experience, we can adopt them for a balanced diet.
Living enzymes and bacteria, Vitamin C, E, K, calcium, iron, and fiber are some of the things that many standard omnivores lack and become deficient in. High quality plant-based diets provide these nutrients plentifully. Eating plant-based foods regularly also significantly raises anti-oxidant levels within the body, which produces an anti-aging effect that can rapidly be seen in the skin, hair, and energy levels, in some cases.
Those who choose to become Vegan are noble in their efforts to become more conscious of the environments and their bodies, and should be praised in their attempt to develop a better diet and health for themselves.
Taking a balanced approach to our diets and labels.
When we take a look at the research and experiences of those who eat strictly Vegan, and those who consume both plants and animals, we can learn how to eat mindfully and achieve true optimal health.
While the Vegan diet does produce higher anti-oxidant levels, and plant-based nutrition, it cannot functionally be called an appropriate dietary decision for long-term health. Any diet that restricts nutrient delivery through food sources, leading to long-term deficiencies and health problems arising from them, cannot serve as a complete diet for the human being.
While the ethics of adopting a vegan diet are truly commendable, we must include some seafood, eggs, or meat, in our diets mindfully to function optimally. There is a big difference in not having any symptoms noticeable wrong with the body, vs. not functioning optimally. Peak human function can only be achieved with a complete and balanced nutritional intake, and then storing enough of this nutrition and utilizing it effectively for your own unique performance demands.
A truly functional human being will not become deficient in any one nutrient too long before they will fix it consciously, or just eat what they are craving.
I would personally not recommend supplementing vitamins in an effort to obtain a Vegan diet for the long-term knowing this information. Many vitamins do not absorb optimally in pill form, if at all. Food is always the best delivery system for nutrients due to the complex nature of absorbing our food synergistically with the nutrients within it.
Taking the time to step back and consciously think about the food your are consuming, the harm it may be causing to the environment, and what you want to put into your body, is probably the best decision you could decide to make.
But do not adopt a dietary plan that could essentially be described as a label. Strict Veganism does not appear to be a functional diet for most, and will lead to nutrient deficiencies. Just because you feel great at first, may not mean that the results you get will hold up forever.
If you are Vegan or considering becoming one, I would ask that you please consider that humans are constantly evolving, growing, and have changing nutritional requirements. There may in fact be a time to go Vegan, and I recommend it for up to a month just to gain a new experience, but there is also a time for high quality animal products.
Conclusion: is being a vegan healthy?
When we study the different dietary labels applied to people: Vegan, Omnivore, Vegetarian, we can get a glimpse into how the body functions and learn what is truly needed for optimal and peak function.
Just as those who over-consume meat could suffer from poor digestion and low anti-oxidant levels, those who only eat plants can become deficient in vital fats and vitamins. So we must balance all parts of our diet, never eating too much or too little of either food group.
Plants provide us doses of essential vitamins, fiber, and living enzymes. The life force in plants gives us anti-oxidants and clean energy. However, certain vitamins in plants can be much more difficult for the body to breakdown, due to natural anti-nutrients within many plants. The proteins in plant-based foods have been shown to not be complete, and less bioavailable. Plant sources of fat do not provide adequate amounts of EPA and DHA, two vital fats needed for anti-inflammatory processes and recovery. Plants should be eaten regularly, both raw and cooked. Which plant-based foods we consume will be dependent on the individual, and how well they can utilize these plants.
From my own experience Vegans tend to be pretty health conscious people. They are usually not overweight and lead active lifestyles. I have also noticed that over time they lack a certain vigor or spark of vitality though. I believe that this is directly correlated with lower intake of high quality animal products such as fish that contain essential fats and minerals. I have noticed that vegans get diminishing returns and end up harming their health after a longer duration, typically 6months-1 year after they adopt a strict Vegan diet.
Meat, eggs, and seafood provide the body with essential nutrients needed for repair and cellular function. Seafood in particular seems to provide the human body with numerous hard to find nutrients in abundance. These nutrients include Vitamin D, Calcium, Iron, Selenium, Iodine, EPA and DHA. Eggs and meat also contain vital nutrients and protein that is much more bioavailable than comparable plant sources.
However, meat and seafood are grown commercially and in large quantity. This can lead to an over-consumption of low-quality and processed meat that produces negative effects on the body by the average consumer. Meat and seafood should only be eaten when it is organic, and free-range or wild-caught respectively. Animal products should only be eaten in the quantity that is needed by the individual, never over-eaten. Eggs and shellfish are also excellent sources of bio-available protein and hard to find nutrients.
When we analyze the facts and experiences of others, in my opinion a Vegan diet is not a healthy diet for the long-term. Adopting a strict plant foods diet for cleansing, detox, or to boost nutritional levels, can be a good idea for shorter durations. Not lasting longer than a month.
Eat plenty of living and cooked plant-based foods. This will ensure high levels of vitamins like A, E, and C, and plenty of fiber. Also make sure to eat animal products when the body is truly craving them. This is a balanced approach to health. I love fresh plants and living food so much that I included them as part of my logo, they provide a strong life force and vibrational energy. But please do not follow a strict dietary label that does not provide the basic nutrition our body needs.
To functional health and well-being, plenty of fresh plant based foods, and the highest quality animal products.