Benefits of a Vegan Diet

Problems with Vegan Diets

Before we discuss the benefits of a vegan diet and also the problems with vegan diets, let's briefly cover what defines a vegan diet.

A vegan diet is the most stringent of all vegetarian diets. By stringent, we mean that whereas some vegetarians will consume dairy products (eggs, milk, cheese, etc), vegans exclude all animal products.

Usually, this choice is made not only for health reasons, but for ethical ones as well.

Benefits of a Vegan Diet

There are quite a few major benefits of a vegan diet.

First, vegans (as well as other vegetarians) tend to have a lower body mass index than non-vegetarians. And, it's no surprise anymore that being overweight can often lead to a host of health problems. The corollary of this also tends to hold true some studies are finding: that is, being underweight may yield benefits for one's longevity.

Another benefit of a vegan diet (again, as well as for other vegetarians) is that they have almost 50% less rate of colorectal cancer than non-vegetarians.

In fact, vegetarians have a great deal less risk for many degenerative diseases, such as lower mortality from IHD (ischemic heart disease), coronary artery disease, high blood pressure, and diabetes.

Considering these are some pretty substantial degenerative diseases, there are obviously many benefits of a vegan diet.

Problems with Vegan Diets

To avoid as many of these as possible, vegans should strive to eat as varied of a diet as possible.

For protein, vegans should consider any of the following they are not currently eating: almonds, lentils, tofu (get the brown kind, not the white kind, which is refined), chickpeas, and lentils.

Low-fat vegan diets -- vegans tend to eat diets low in fat to begin with, but it's important to know that the human body is designed to metabolize fat. Fat is not the bogeyman that the media tries to make it out to be.

In fact, certain high fat foods are extremely beneficial for your health, such as avocados, coconut, and nuts. The kinds of fat you need to avoid are hydrogenated (called trans fats). Tip: look at labels. If you see "hydrogenated or partially hydrogenated" in the list of ingredients, put it back. That means trans-fats, which the body cannot metabolize properly.

Other foods that offer the benefits of a vegan diet (and will help you avoid the problems with vegan diets) include: spinach, collard greens, kale.

Most of the problems with vegan diets stem from vitamin/mineral deficiencies such people can develop if they don't eat a varied diet.

Some of the most common vitamin/mineral deficiencies that characterize the problems with vegan diets include: too little iron, calcium, zinc, vitamin B12, riboflavin (vitamin B2), and Vitamin D.

Some foods that are high in such nutrients and can help you not fall victim to such deficiencies include: kidney beans, black-eyed peas, swiss chard, bok choy (chinese vegetable), raisins, watermelon, black beans.

Other potential problems with vegan diets include: consuming too much refined starchy foods, which include white spaghetti, white breads, macaroni, etc. Remember: these kinds of excess starchy, heavy carbohydrate laden foods (even though they have low or zero fats) are turned into fat by your body. Avoiding these kinds of foods in excess can retain the benefits of a vegan diet, while avoiding some of its problems.

If you're a vegan, some experts recommend you take a comprehensive quality multi-vitamin/mineral or nutritional supplement to help avoid possible deficiencies.

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Although there are many benefits of a vegan diet, Total Balance may help some vegans avoid some of the problems with vegan diets.