Is Going Vegan Healthier?
Is Going Vegan Healthier?
People often tell me they’ve decided to eat vegan because it’s healthier.
Many assume that cutting out animal-based foods automatically improves their diet and overall health.
Not necessarily.
When a client tells me they’re going vegetarian or vegan, one of the first things I ask is, “Why?”
This question isn’t meant to judge. Instead, it helps me understand their perspective and goals. Are they doing it for health reasons? Ethical concerns? Following a trend? Is a partner vegetarian? The reasons are as diverse as the individuals making the change.
Knowing the “why” helps guide the conversation about creating a balanced diet that fits their goals—without losing sight of proper nutrition.
Vegetarianism Exists on a Continuum
Vegetarianism occurs on a continuum, ranging from strict avoidance of all animal products to more flexible approaches that occasionally include them. Here’s a breakdown of the most common approaches and what they mean:
Fruitarian
The most restrictive form, where individuals consume only fruits, nuts, seeds, and other plant parts that can be harvested without harming the plant itself.
This diet is highly limited and often lacks essential nutrients, making it difficult to sustain long-term.
Vegan
Excludes all animal-derived products, including meat, dairy, eggs, and even honey. Veganism often extends beyond food to other areas, such as avoiding leather or wool.
Lacto-Vegetarian
Includes dairy products like milk, cheese, and yogurt but excludes eggs, meat, poultry, and fish.
Ovo-Vegetarian
Includes eggs but excludes dairy, meat, poultry, and fish.
Lacto-Ovo Vegetarian
Includes both dairy and eggs but avoids all other animal products. This is the most common form of vegetarianism.
Pescatarian
Adds fish and seafood to a plant-based diet, along with dairy and eggs. While technically not vegetarian, pescatarian diets are often grouped in discussions about plant-forward eating.
Pollotarian
Includes poultry like chicken or turkey but excludes red meat and fish.
Flexitarian
The least restrictive approach is where individuals primarily eat plant-based foods but occasionally consume meat, poultry, fish, or other animal products. This style often reflects a balance between health and practicality.
Each approach varies based on personal preferences, cultural practices, and health goals. Notably, there’s no “vegetarian police” to enforce rules. It’s about finding a dietary pattern that works for you.
Why People Go Vegetarian or Vegan
The reasons for adopting a vegetarian or vegan diet are as varied as the approaches:
Health Reasons
Some people aim to reduce their risk of heart disease, improve cholesterol levels, or manage weight. While plant-based diets can help with these goals, it’s important to remember that no single food or diet guarantees health.
Ethical Concerns
Many avoid animal products to reduce harm to animals.
Environmental Impact
Reducing meat consumption can decrease one’s carbon footprint. However, addressing other factors like food waste, packaging, and transportation is also important.
Weight Loss
While some lose weight on a vegetarian or vegan diet, it’s not inherently a weight-loss plan.
Are Vegetarian Foods Always Healthier?
Not necessarily. While whole plant-based foods like fruits, vegetables, nuts, seeds, beans, legumes, and whole grains are packed with nutrients, many vegetarian and vegan options can be highly processed.
Here are a few examples of vegan-friendly yet less-than-healthy foods:
Oreos
Fritos corn chips
Frosting-free Pop-Tarts
Thin Mint Cookies
Ritz Crackers
Additionally, some plant-based alternatives like vegan cheeses and meat substitutes are ultra-processed and may lack important nutrients.
For example:
Milk alternatives often have less protein than dairy milk.
Vegan cheeses are typically made from oils and starches with little nutritional value.
Meat substitutes often have long ingredient lists and aren’t necessarily healthier than their animal-based counterparts.
Tips for Going Vegetarian or Vegan the Healthy Way
If you’re considering a vegetarian or vegan diet, keep these tips in mind:
1. Focus on Whole Foods
For a nutrient-dense diet, base your diet on fruits, vegetables, whole grains, nuts, seeds, beans, and legumes.
2. Don’t Rely on Processed Foods
Minimize the use of highly processed vegan alternatives like cheese, meats, and snacks.
3. Ensure Proper Nutrient Intake
Pay attention to protein, vitamin B12, iron, calcium, and omega-3s, which can be more challenging in a vegetarian or vegan diet.
4. Plan Ahead
Meal planning can help ensure your diet remains balanced and meets your nutritional needs.
5. Seek Support When Needed
If you’re unsure how to transition or balance your diet, consulting with a dietitian can make all the difference.
Ready to explore a vegetarian or plant-based lifestyle that works for you? Let’s create a plan that fits your goals and ensures you’re meeting your nutritional needs.
Real World Nutrition Refreshed: I am revitalizing and updating my archive of blogs and re-publishing them. Stay tuned as I review, update, refresh, and re-share these posts to provide you with even more valuable information on nutrition, health, and overall wellness—and keep things timely. A portion of this blog was initially posted on April 7, 2022, and is updated here.
