Vegan diets have been adopted by a lot of people and recommended in various medical scenarios since forever. People see numerous benefits in vegan diets but the scientific reasons, explanations, and mechanisms through which a plant-based diet works are still unheard of.
Not to mention that your dietary pattern affects your body on a biochemical and genetic level. It has a deep relation to your behavior, diseases that you’re susceptible and immune to and so much more. Before changing your dietary pattern drastically, you would surely want to know about the upside and downside of doing so. And just like every other dietary pattern, veganism has its own pros and cons.
Some people think that becoming a vegan is dietary extremity, but the thing is that it is just a dietary pattern like any other diet out there. If done properly, a vegan diet can bring you hundreds of benefits without burning a hole in your wallet. It could transform the way you look, behave and feel. I touched on this when I spoke about Sattvic diets where your spirituality is incorporated into your diet. Have a read of that article here.
And it’s not just about veganism. Any other diet holds the power to do the same, but the choice is yours. Your motives behind going vegan and the outcomes that you’re looking to achieve should be clear to you if you choose to go vegan.
This article is for you to understand how exactly a vegan diet works on your body. Nutrients have an effect on human physiology and this process also works on a genetic level. The results you see appear on a macro level but the fact is that it alters a lot in your body. Let’s talk about each aspect in detail and understand the changes a human body undergoes while following a vegan diet.
Losing Weight On A Vegan Diet
A lot of people adopt the vegan diet for weight loss. This is because plant-based food contains more micronutrients and fewer calories. As we all know, you need to create a calorie deficit by balancing your diet and exercise in order to lose weight.
When you consume a plant-based diet, you are consuming far less calories as compared to an animal-based diet and that way, you received each and every nutrient required by your body but you don’t gain unnecessary weight. If you follow a diverse and balanced vegan diet with the right amount, it could help you create a calorie deficit and lose weight.
This, however, takes a lot of time. An exception to this phenomenon is that if you are consuming a lot of sugars, trans fats, etc. in your vegan diet, you will not be seeing any changes in your weight. In fact, you could gain an unhealthy amount of weight if your eating practices are that haphazard. Vegan diets are healthy if taken in a healthy manner. Nobody says that going vegan could help you stay healthy even if you consume junk food given that it’s vegan.
Taking Supplements On A Vegan Diet
Vegan diets are rich in fiber, vitamin C, and other such micronutrients but at the same time, they are low in micronutrients such as vitamin B12, Iron, etc. It is not impossible to consume the required amount of micronutrients from a vegan diet in an ideal scenario but we lead busy lives and not all of us have the time to sit and plan meals.
Sometimes we consume food on-the-go and forget about the nutrition that our body requires. You cannot always hold yourself accountable for not consuming enough vitamins and minerals given that you have a hectic schedule. And that is why you might face some nutrient deficiencies if you choose to go vegan.
Also, it is not impossible to obtain these nutrients from plant-based food. Pickles, mushrooms, algae, and fermented soy products can fill in for the vitamin B12 you’ll otherwise be missing out on. Similarly, if you choose the best combination of foods for optimum absorption, you’ll be able to make the most out of your vegan diet and never face any deficiency.
Here’s an example, if you take iron-rich sources such as grains, with vitamin C-rich foods such as lemon juice, it will help your body absorb and retain the maximum amount of iron. Similarly, you’ll have to look after the calcium content that you consume because you’ll be excluding dairy, a major source of calcium, from your diet.
Feeling Unfocused On A Vegan Diet
As mentioned above, vegan diets are deficient in certain nutrients. Iodine and choline are two such components that a vegan diet lacks. Iodine is an important nutrient when it comes to human health. The regulation of your thyroid hormones relies on this nutrient and that in turn regulates your mood, energy, and metabolism altogether. Similarly, choline is responsible for handling the regulation of your mood, and memory.
Even slight deficiencies in any nutrient related to the functional or structural components of your nervous system is capable of making you feel a little groggy and fatigued for longer periods. However, it is not impossible to fight these symptoms by using some remedies.
You can resort to vegetables like brussels sprouts, broccoli, sweet potatoes, etc. Fortified table salt is also another option to avoid feeling groggy or fatigued. Supplements are yet another option you could try out if you are not too keen about those vegetables up above!
Feeling Fatigued On A Vegan Diet
Vegan diets tend to be lower in calories. It could make you feel fatigued if you are not eating enough. Some of us, especially the people who are new to veganism, tend to rely on raw foods such as salads. Those foods are extremely low on calories and cannot fuel your physical energy requirements. This is called a raw vegan diet and is not something that I would endorse.
Consulting a qualified nutritionist and following credible sources to know more about veganism is the best way you can take care of this issue. Also, do not fall prey to the idea that carbs and fats are bad for you. Because they are structurally and functionally important to the human body and cannot be excluded or cut down from the diet of a person who wishes to stay healthy.
Not Tasting Foods On A Vegan Diet
Don’t get alarmed! This is not an obvious consequence of consuming a vegan diet. As mentioned before, the vegan dietary pattern tends to put you in a position where you need to be extremely cautious about each micronutrient. Your sense of taste and smell might suffer a little if you are consuming foods that are low in zinc.
Zinc is the nutrient that is responsible for our functional taste buds. If you happen to have a vegan dietary pattern, you might start losing your taste for a while. Meat has a high zinc content and it is responsible for regulating your sense of taste.
Hence, if you are running low on zinc, you might smell or taste things differently. But if you get your recommended amount of zinc from your diet, this won’t be a problem anymore.
That doesn’t mean you have to keep consuming meat. You can get enough zinc from a vegan or vegetarian diet as well. Rich sources of zinc include whole grains, kale, tofu, chickpeas, mushrooms, etc. Consume these accompanied with the foods that enhance the absorption of zinc for optimum results. Check out my article on vegan sources of zinc here!
Resistance To Diseases On A Vegan Diet
Yes, a diet could change so much. Sure, your genetic predisposition to certain diseases cannot be completely negated. But nutrients also work on a genetic and biochemical level besides serving the purpose of building your body and keeping it functional. You are less vulnerable to cardiovascular diseases, insomnia, or stress but at the same time, you might be susceptible to a stroke if you’re not careful. Here’s the reason why:
Cardiovascular diseases: According to a study, there are 24% lesser chances of you developing cardiovascular diseases if you abstain from eating non-vegetarian food such as chicken, beef, etc.
Vegan foods tend to have far less cholesterol, saturated fat, and other components harmful to your cardiac health as compared to dairy, meat, and other animal products. Not only that, a plant-based diet, if taken properly, also helps you regulate your blood sugar levels. That makes sure you’re never vulnerable to type 2 diabetes.
Now, as much as a plant-based diet protects you against cardiac diseases, it is deficient in cholesterol and there is some evidence supporting the claim that cholesterol could protect you against a stroke. Most probably, it is because the communication of nervous cells requires cholesterol and there needs to be an adequate amount of cholesterol in your body for your brain to function normally.
Apart from cholesterol, vegan diets are low on vitamin D, vitamin B12, and some protective amino acids. All these nutrients are responsible for protecting your brain against any kind of damage.
There is evidence that you have reduced susceptibility to cancer by opting for a vegan diet. Processed meats have been correlated with the occurrence of cancer in numerous studies. But when you go vegan, you cut down on that food group thereby reducing your susceptibility to cancers of the kidney and gastrointestinal tract.
Phytochemicals in the plant-based diet are one more reason due to which you face less susceptibility to cancer. These chemicals are shown to have protective effects against cancer.
Healthier Skin On A Vegan Diet
Yes, you heard that right. Putting away foods such as dairy and meat will help you get your skin glowing. Milk and other dairy products are reported to promote acne and there is a lot of research backing that fact. About 85% of people face this problem today and dairy has a huge role to play in it.
To put it in simple words, the consumption of milk leads to a complex biochemical mechanism that finally reaches the genetic level of human cells and induces acne. It induces lipogenesis, inflammation, and thereby the formation of acne on your skin.
Now, the problem here is that totally restricting the consumption of milk will again do the same thing. But if you substitute your dairy products with something that contains all the essential nutrients of the milk except for the components that promote the growth of neonates, you can get rid of this problem. That way you will have your nutritional needs taken care of but not at the cost of health of your skin. Check out my article here on fantastic vegan alternatives to traditional milk!
Just like we discussed the case with dairy, something similar happens to your skin when you consume meat. As mentioned before, meat is responsible for causing inflammation and bloating. That bloating doesn’t only affect your stomach, but it also affects your skin. Your skin looks puffy and inflamed, and you also feel a burning sensation under your skin when it’s inflamed. All these symptoms could be relieved by going on a healthy vegan diet. The key word here is “healthy”. If you start eating vegan junk food, it is still junk food and you’re still not getting that glow on your skin.
Another reason vegan food could help you get your skin glowing is the amount of antioxidants and micronutrients in it. These foods are rich in protective nutrients and could make your skin look ten years younger than it would look if you were on a meat-based diet. The fact that a vegan diet is easy on your gut also implies that it shows on your skin as well.
Your Bowel Habits On A Vegan Diet
If you are shifting from a completely or partially meat-based diet to a completely plant-based diet, the composition of nutrients that you’re consuming will change drastically. You’ll be shifting to a diet richer in fiber and micronutrients. And due to that, you might never face the problem of constipation.
Now, make sure you do not consume gas producing vegetables like cabbage and broccoli in excessive amounts. That will make you feel bloated.
However, you don’t have to worry if you’re feeling a little bloated. The type of micronutrients and fiber that you receive from a plant-based diet is far more beneficial. A balanced vegan diet will help you achieve a healthy and regular bowel function. At first, you might experience some bloating or loose stools, but eventually it gets better. This doesn’t happen immediately after you go on a vegan diet. It takes a few weeks.
Your Body Appreciates A Vegan Diet
If you follow a balanced vegan diet, you’ll have a chance to never fall prey to a lifestyle disorder. While veganism might make you develop some nutrient deficiencies, it will never harm you in any other way. Vegan diets are fiber rich and contain a lot of roughage due to the same reason. That could make your digestive tract efficient and protect you from gastrointestinal disorders.
At the same time, a fiber rich diet is proven to reduce the risk of cardiovascular diseases and type 2 diabetes. It could also promote a healthy gut by functioning as pre-biotics, the components necessary for your gut flora to survive and thrive.
Not to mention, it also protects you against various types of cancer and there is evidence proving the same. Going vegan can help you beyond these mere physiological benefits. It helps you hold yourself accountable and plan your meals.
It also helps you think better for your health and explore more options to keep your diet varied and nutritious. While eating out, it limits your choices at times but at the same time, it compels you to think smart and avoid your cravings.
You must have heard about a lot of athletes going vegan due to moral, ethical or environmental reasons. It doesn’t matter what reason they had but they have set a strong example for laymen to adopt this dietary pattern without thinking of any deficiencies because those athletes are doing just fine. I mean if these athletes are able to compete at international level, it can’t be so restrictive can it?
Feeling Less Fatigued On A Vegan Diet
When you consume foods rich in fat and protein like steak, you will feel drowsy and fatigued all the time. The reason behind you feeling that way is the amount of energy it takes to digest these foods. It doesn’t leave much energy for you to feel energetic.
However, plant-based foods are rich in fiber, healthy fats, and other complex carbohydrates. If you consume a balanced vegan diet including all kinds of fruits, vegetables, cereals, pulses, nuts, and seeds, you will be having food that has a low glycemic index. It will keep you from having an energy crash by maintaining your blood sugar levels. Your energy levels will rise by 2X and you’ll also feel better mentally and emotionally.
Your First Year As A Vegan
Now, lets take a year and understand the phases you’ll be going through when you go vegan!
First month
You might feel excited, energetic and enthusiastic about your decision and you’ll be making healthy food choices. The time you replace the animal-based products you used to consume with fruits, vegetables and other plant-based items, you’ll have an influx of nutrients and your body will perform at its efficient max. Your bowel movements might seem a bit off for a while but then, they start getting better.
Three to six months
Now, the effects will show on your appearance, i.e., your weight and your skin. You’ll have a healthier, clearer and acne-free skin if you’re following a healthy vegan diet. And due to the reduction in calorie consumption, you’ll also be able to lose some weight.
The kind of antioxidants, anti-inflammatory substances and protective nutrients you consume through a vegan diet on a regular basis are unmatchable by any other dietary pattern, and the benefits of doing so will start showing on your skin once you take that leap.
One year
You will have significantly reduced your chances of being prone to cardiovascular diseases, diabetes and other such lifestyle disorders. Plant-based foods being deficient in harmful fats is one of the main reasons behind it. Besides, you’ll also be shutting off the entry of unnecessary additives, processed foods, and antibiotics in your body by going on a vegan diet.
Conclusion
No magic happens when you go vegan. All these changes happen over a period of weeks, days, or months, and it’s based on the choices that you make. Balance is the key to acing this journey and if you do it right, you’ll never want to go back.
Your motive could be losing weight, having better skin, tending to your morals or anything else for that matter. The diet you’re living will have the same effect on you regardless of the motive. Hence, it is important that you consider the pros and cons of veganism before you make a lifelong commitment of following this dietary pattern.