Many moons ago I made the college-aged, activist-style decision to become a vegan. I felt that eating animals was morally wrong and I did not understand why anyone felt the need to consume another life. Then there was the food supply system of our country. The dirty, filthy food supply and their underhanded production methods that produced sick animals that would destroy my body upon consumption. I started slowly by simply giving up meats and over the next few years I gave up dairy and eggs as well. As my dietary restrictions increased I noticed that my health began to decrease.
Dizziness, foggy-thinking and lethargy became commonplace for me. I caught more colds in those 4 years than I had in all my years combined. My PCOS (Polycystic Ovary Syndrome) was in full force and I never achieved menstruation. Most people think that weight loss is inevitable when a vegan diet is adopted. In my case, the opposite happened and I continued my path of weight gain all the way up to 350 pounds. Now keep in mind that this does not happen to everyone who adopts a vegan diet, but it sure did happen to me. I have also met many vegetarians who were either obese or overweight. I have met plenty of omnivorous overweight and obese people as well. Does this mean that diet doesn’t play a role in body size? Absolutely not, it has everything to do with it.
One of the major areas of concern with a vegan, and sometimes a vegetarian, diet is nutrient deficiency. Vegans are typically deficient in B-12, Taurine, Selenium, Iron, Calcium, Magnesium, Omega-3, Iodine and Vitamin D.
Vitamin B-12 and Taurine are found exclusively in animal sources. Taurine, an essential amino acid, can be supplemented, but is more efficacious and absorbed through animal protein sources that support the absorption and utilization of taurine. It is used to help burn fat, especially when combined with Carnitine and creatine. Stress regulation, through the stimulation of GABA production, is part of taurine’s function in the body. When the body is low in taurine, it is hyper-responsive to the effects of stress. A constant state of stress raises the inflammatory responses in the body and potentially negates the benefits of a vegan diet. Taurine is also essential for preventing diabetes and balancing insulin. In addition, it neutralizes free radicals in the pancreatic beta cells, raises testosterone and fights against oxidation.
Vitamin B-12 is essential for brain and nervous system functioning. Animal sources provide the natural sources of B-12. Some products are fortified with B-12, but the sources must be checked. Cobalamin is the base name of B-12 and it comes in four different varieties: hydroxycobalamin, adenosylcobalamin, methylcobalamin and cyanocobalamin. The most commonly produced and available source is cyanocobalamin, which is B-12 attached to a cyanide molecule. Although this is a very small amount of cyanide, it is important to note that cyanide in any amount has the potential to damage the body, particularly the mitochondria. Vitamin B-12 is used to prevent and/or treat pernicious anemia, cyanide poisoning and deficiencies of B-12 outside of the pernicious anemia. Having a B-12 molecule free from cyanide can increase its efficacy in scavenging other sources of cyanide within the body.
Selenium is another possible deficiency. While it is uncommon for frank deficiencies in the United States it is possible to have slight deficiencies. Even this slight deficiency is capable of creating havoc with the thyroid gland since selenium is required to convert T4 to T3, potentially leading to hypothyroidism symptoms. Selenium deficiency can also lead to muscle damage and polyneuropathy. Most sources of selenium come from animal sources as well. Some plants and nuts contain limited amounts of this essential mineral, but if the soil is deficient than so will be the plant. Selenium is not made from nothing. Instead it is drawn in to the plant from the soil.
Magnesium is also often deficient in a vegan diet. It seems odd that a mineral that is readily available in plants would be a source of deficiency for a people who focus on vegetables as a source of nutrition. Too many vegans do not consume enough vegetables and, instead, rely upon carbohydrates or grains to satisfy their hunger. Again, this goes back to the soil being deficient coupled up with a lack of adequate sources. A lack of magnesium can contribute to insulin resistance, migraine headaches, constipation, restless leg syndrome, hypertension and fibromyalgia. It is found mostly in leafy greens, but yet many vegans and omnivores alike do not consume enough leafy greens on a daily basis.
Iron is necessary for the red blood cells to carry oxygen throughout the body. Iron also helps the body to store oxygen for times of need. If there isn’t enough iron in the body anemia develops. It is a part of many enzymes in the body, cellular functions and immune support. Anemia is the most common problem known with iron deficiency, but because it is essential to many enzymatic reactions it is also a potential reason for other nutrient deficiencies. Iron is available in plant form, but the problem with the plant form is that it is not bio-available. This means that the body only converts a very small – if any at all – portion of the plant iron. Heme-iron, which is the kind found in animal sources, is the most bio-available and absorbable form for the human body.
Iodine is necessary for optimal thyroid functioning. It is found in seafood and seaweed. Iodine is also added to some salts, but is not naturally occurring in sea salt. Some sea salts will add it back in, but the most common minerals found in sea salt include sodium, chloride, potassium, sulfur, boron, magnesium, calcium, zinc, iron, manganese, copper and silicon.
Calcium is not readily available from dairy! So here is where the conflict lies. If vegans aren’t consuming dairy why do they tend to have lower blood calcium levels? This lack of calcium may not be from calcium intake shortage, but instead be from the deficiency of vitamin D intake. Most people are deficient in vitamin D, but because a vegan doesn’t consume animal proteins they are at even further risk. Sources of Vitamin D include fish skin; cod liver oil, liver, and sunlight.
Omega 3, otherwise known as EPA and DHA, are used for brain functioning, protection, and development. It is also beneficial in cardiovascular health most likely through its anti-inflammatory mechanisms. Vegans are typically low in this nutrient category as well. The best source of this valuable nutrient is from fatty fish. Many vegans will try to supplement with an algae based source or using Flax oil for the body to convert from one form of fat to another. However, the conversion process is not a strong one and the necessary amount to consume would be astronomical to match the amount provided in a serving of fish or even a fish oil supplement.
With all of the possible nutrient deficiencies, what is the draw of following a vegan diet? When done properly and in complete balance it can be a great diet to treat certain cancers and medical conditions such as Rheumatoid Arthritis. Vegans who consume large amounts of plants in their diets often have lower cholesterol and blood pressure, which can lower their risk of heart disease. In a country that is still ranked at the top for deaths in heart disease this could be a strong possible solution. However, most people who follow a vegan diet consume very little in the form of nutrient-dense vegetables and fruit. One gentleman with whom I worked many years back was a strict vegan. He never ate animal products, but he also rarely ate vegetables. Instead, he consumed large quantities of vegan baked goods, soy meat substitutes and beer. This was hardly the type of diet that would promote optimal health.
Phytates in grains have been shown to slow or inhibit mineral absorption so the nutrients that are listed on the packages of a grain-based food item may not be what the body is able to absorb. There is not single benefit or nutrient that can be obtained from a grain that can’t be obtained from a vegetable or a fruit. What’s more is that vegetables and fruits in their array of colors offer much more than grains could ever offer in term of nutrient density.
The final area of concern of the vegan diet is the consumption of plant oils. In particular ones like vegetable, corn, soybean, canola, grapeseed, rapeseed, flax, chia seed oil, etc. This grouping does not include olive oil, nut oils, and coconut oil or avocado oil. In the United States we are faced a huge problem on our hands with bioengineering of crops such as corn, soybean, canola, etc. We do not fully understand the implications of these unnatural food products on our health, but what we can see are studies that are being conducted in other countries that connect these genetically modified organisms with disease. Even using organic varieties of these oils is not a healthy option. Why? These oils are higher in Omega 6, which when consumed in higher quantities turns on the inflammatory mechanisms in the body. The balance of Omega 6 to Omega 3 is thrown off. Most nuts are also higher in Omega 6 than Omega 3.
While it is true that many vegans have lower levels of cholesterol and blood pressure, many have higher levels of homocysteine, which is of far greater concern in regard to the development of heart disease, heart attack, and stroke. This increased level of homocysteine stems from an increase in chronic inflammation throughout the body.
At the beginning of this blog I mentioned the corrupt meat industry and how consuming their products would make me ill, sooner or later. I still feel this way. I still believe that our diets should be predominantly plant-based. I still see the benefit of supplementation. I now eat a well-balanced, micronutrient dense diet that consists of about 70% plants and 30% animal protein. The amount of animal protein that we consume in the United States far exceeds our physical requirements.
At age about 15 I was diagnosed with Polycystic Ovary Syndrome. In my last couple of years of research I realized that being a vegetarian/vegan for me was the worst thing I could have done. A grain and legume-based diet increased my insulin resistance that I didn’t even know that I was dealing with at the time. Dairy is also a culprit in insulin resistance development since it has a high insulin index! It has a low glycemic index, but dairy spikes insulin production in the body.
Too many times I have heard, “Well, it’s vegan so it has to be healthy!” At some point in our history vegan and healthy became synonymous. After reading through all of the possible nutrient deficiencies and what they can lead to in the body, maybe it’s time to take a look at another approach. Let’s take a look at how our ancestors used to eat. First of all, there is no historical basis that would support that any of the hunter-gatherers were vegetarian/vegan. While some societies would have fallen into low animal-product consumption (roughly 6-15% of food consumption), most fell in to the 56-65% category. At this point there is no archaeological or anthropological support to demonstrate an exclusively plant-based diet. Here is where our ancestors differed. They did not have slaughterhouses, manufacturing plants, containment lots, artificially fed animals, force-fed animals, mass-produced animal-based proteins or any of the other ill-devised inventions of modern day food technology. Herein lies the problem with why our people are sick. Our ancestors from millions of years ago didn’t have much outside of fire, rocks, and maybe some crude instruments for slaughter. They did it themselves. They hunted and they gathered. If this sounds a lot like the Paleo diet, that’s because it is. This is the diet that I have been able to regulate my PCOS with, refine and tone my body and drop two sizes with. This is the diet that has removed joint pain, back pain, acne, menstrual irregularities, and chronic fatigue and restored energy to my clientele and myself. It is an anti-inflammatory lifestyle.
When we consume, as close as possible, a diet that our ancestors consumed we find ourselves enjoying real food again. Skip the processed, packaged foods. Skip the sugar. Those are the types of foods that are nutrient depleting and not nutrient providing. Optimize your nutrient stores by consuming clean meats that are not treated with hormone, antibiotics, or chemicals and are fed their natural diets. Chickens are NOT vegetarians. Cows do NOT eat grain. When they are forced to consume diets that are not natural then they, too, incur inflammation and then in turn we consume their inflammation when we consume them. This is the true concept behind why consuming animal products makes us ill. Saturated fat isn’t as bad as scientists once believed, but the TYPE of saturated fat does matter. Saturated fats from ill animals will create disease in the human body. However, saturated fat from say a grass – fed cow will be buffered by the high concentration of conjugated linoleic acid (CLA) found naturally in the cow. Each species has its own form of checks and balances.
Vegetables and fruits are still an essential part of the human diet. More nutrients come from vegetables and fruits than any other food item we can consume. Select organic whenever possible, but always select organic when buying items from the dirty dozen. The cleaner our food supply, the more love and honor we put in to our meals the healthier our bodies will be.
So how am I doing now? Great! I have never felt healthier in my life. My PCOS is well managed and I have a 6-year-old son to show for it. I no longer pass out or have problems with my blood sugar levels. My cholesterol is down about 100 points, my weight is down almost 200 pounds, I look 10 years younger than I am, and I sleep soundly at night. We all have to pick and choose the path that is right for us. If you do choose to follow a vegan diet, please make sure you seek out a Nutritionist or a Naturopathic Doctor who can help you assess the right amount of each of the above nutrients you will need to supplement. Oh! And one other thing, make sure you use quality supplements to avoid further risk and/or damage.
Craig, W. J. (2009). Health effects of vegan diets. The American journal of clinical nutrition, 89(5), 1627S-1633S.
Elkan, A. C., Sjoberg, B., Kolsrud, B., Ringertz, B., Hafstrom, I., & Frostegard, J. (2008). Gluten-free vegan diet induces decreased LDL and oxidized LDL levels and raised atheroprotective natural antibodies against phosphorylcholine in patients with rheumatoid arthritis: a randomized study. Arthritis Research and Therapy, 10(2), R34.
Ingenbleek, Yves, and Kilmer S. McCully. “Vegetarianism produces subclinical malnutrition, hyperhomocysteinemia and atherogenesis.” Nutrition 28.2 (2012): 148-153.
