Thinking about trying plant-based eating, but worried it’ll be too complicated? You’re not alone – and new research says that worry might be overblown.
Drs. Matthew Nagra and David Goldman seek to dispel the common belief that plant-based eating is unique in requiring thoughtful planning to be healthy.
With growing awareness about sustainability and animal welfare, more students are exploring plant-based eating, but outdated myths about nutrient adequacy persist.
New research shows that all diets require mindful planning to be healthy – not just plant-based ones.
Do vegans need to work harder to plan their diets?
“Dietary guidelines and health communications frequently include the caveat that vegetarian and vegan diets must be ‘carefully planned’ to be nutritionally adequate and promote favorable health outcomes,” the doctors write.
It’s something almost everyone hears when they think about going plant-based: ‘But will you get enough nutrients?’
People often cite iron and B12 as nutrients of concern for these diets. This is absolutely true – but nutrients that require particular attention are not at all exclusive to vegan and vegetarian diets.
The takeaway: All diets need planning
“Papers that address healthy eating in the general population, which usually follows an omnivorous diet, are not framed to require careful planning,” the researchers explain.
Omnivorous diets often lack critical nutrients that are integral to our health.
Nutrients to watch for on an omnivore (plant- & animal-based) diet
The researchers found that omnivorous diets frequently lacked the following nutrients:
- Fibre
- Vitamin E
- Magnesium
- Potassium
Nutrients to watch for on a plant-based diet
Whereas vegan and vegetarian diets commonly lacked the following:
- Vitamin B12
- Vitamin D
- Calcium
- Iodine
The researchers suggest that this misconception “may unintentionally stigmatize” vegan and vegetarian diets, which is particularly concerning due to the strong argument towards more plant-based eating for health outcomes.
Stigma may worsen health
“Consensus among national nutrition and dietetic associations indicates that vegetarian and vegan diets are effective strategies for improving health,” the researchers explain.
They highlight that vegan and vegetarian diets are inversely associated with some of the most common and severe negative health outcomes humans face.
Research shows plant-based diets can decrease the risk of:
- Cardiovascular disease
- Type 2 diabetes
- Certain cancers
These are all shown to have a negative correlation with vegan and vegetarian diets.
This showcases how important it is to dispel misunderstandings that might push people away from these diets, and “promote complacency toward nutrient-poor omnivorous diets,” they explain.
In summary
Vegan and vegetarian diets offer a variety of important benefits for the environment, animal welfare, and our health. Drs. Nagra and Goldman don’t want you to be afraid of these diets any more than you would an omnivorous diet.
If you’re a vegan or vegetarian, ensuring you get the right nutrients doesn’t have to be complicated. Making sure to include B12-fortified foods or supplements, and a mix of whole grains and legumes, covers most needs.
The researchers summarize it best: “Forethought is a universal requirement for achieving nutritional adequacy and reducing chronic disease risk.”
So, if you’re looking to try more plant-based eating, you can do it with confidence. For more resources, follow PlantUniversity.ca on Instagram!