Is a vegan diet healthy? Discover advantages and disadvantages

Nutrient-rich vs. vitamin-poor, wholesome diet vs. malnutrition and high-protein vs. low-protein: vegan diets divide opinion and cause heated debates not only on social media.

As with any other diet, whether a vegan diet is healthy or not depends on what foods are eaten and how often. Here you will find out what health advantages and disadvantages a vegan diet can have and which foods you should definitely include in your diet.

Vegan: good for health or malnutrition?

A vegan diet can be healthy if it is planned with the necessary background knowledge and consists predominantly of unprocessed foods. Only then will it contain the maximum amount of nutrients and provide the vitamins and nutrients that the body needs to be healthy.

It is important that you spend some time planning your meals, especially at the beginning of your diet. How come? This way you can make sure which nutrients are lacking in a vegan diet and then integrate them into your diet accordingly - with the appropriate foods. Over time you will get a feel for how you can integrate which foods into your meals and the planning effort will disappear.

Apart from vitamin B12, which must always be supplemented with a vegan diet, you can ensure a healthy vegan diet with only plant-based foods.

If a vegan diet is not balanced and consists mostly of processed and nutrient-poor foods, it can - like any other diet - lead to malnutrition. It is therefore important to be aware of critical nutrients . These three steps will help you ensure that there are no nutrients missing from your diet:

1. Pay attention to choosing foods rich in the nutrients you need. Infographics or posters can help you keep an eye on these in the kitchen.
2. Taking nutritional supplements. In particular, you should definitely supplement vitamin B12 to avoid deficiency symptoms.
3. Exchanging ideas and recipes with other vegans or getting advice from nutritionists. This ensures that your vegan diet remains balanced and healthy.

Does a vegan diet have a positive effect on health?

A plant-based diet can have several health benefits.

1. A vegan diet can reduce the risk of certain cardiovascular diseases. These include strokes and other coronary heart diseases.
2. Eating a vegan diet also helps minimize the risk of overweight, obesity and type 2 diabetes. Reason: Vegan foods tend to contain fewer calories and more fiber than animal products.
3. Studies have shown that a vegan diet can help lower LDL cholesterol (also known as "bad cholesterol") and blood fats. In addition, it has been shown that vegan dietary habits can also increase HDL (“good” cholesterol).
4. A plant-based diet is rich in fiber, vitamins, minerals and antioxidants. These are all important nutrients that help keep the immune system healthy and fit.
5. There is evidence that a vegan diet can also reduce the risk of developing cancer. Some studies have shown that a vegan diet can reduce the risk of certain types of cancer, while other studies have shown that people who follow a vegan diet have a lower risk of developing these types of cancer. However, it is important to note that a vegan diet cannot be considered a panacea! It is important to follow a healthy diet rich in fruits and vegetables while maintaining an active lifestyle. Genetic predisposition also plays an important role in developing cancer.

What are the health disadvantages of a vegan diet?

You should definitely pay a lot of attention to your diet. If you consume too much plant-based food, the following points can have a negative impact on your health:

• Possible deficiency of important nutrients: Vegan diets can lead to some important nutrients, such as vitamin B12, iodine, iron and zinc, not being absorbed in sufficient quantities. This can lead to nutritional deficiencies if not corrected with supplements or continued attention to the intake of these nutrients in the diet. Note that no matter how people eat, they can be affected by nutrient deficiencies! An omnivorous diet that includes a lot of processed foods can be unhealthy and have a negative impact on the body.
• Possible problems when taking medication: Some medications contain animal products or are tested on animals, which can be a problem for vegans.

When should you not eat a vegan diet?

Some existing health problems may affect the ability to absorb or utilize sufficient nutrients when following a vegan diet. This includes:

• Gastrointestinal diseases: Problems with the gastrointestinal tract, such as Crohn's disease or ulcerative colitis, can affect the ability to absorb nutrients.
• Underweight: Switching to a vegan diet may make it difficult to initially consume enough calories and nutrients.
• Intolerances: If legumes, gluten or fructose cause you digestive difficulties, a balanced, healthy vegan diet is more difficult.

Is a vegan diet suitable for everyone?

Whether a vegan diet is healthy depends not only on the design, but also on individual factors: There are cases in which a vegan diet may not be the best choice. In addition to the factors mentioned above, this also includes pregnancy or breastfeeding, during which many people are already unsure about the right diet. You should check with a doctor whether you can meet your current needs with a vegan diet.

These foods should not be missing from a healthy plant-based diet

With a vegan diet, you get all the nutrients you need – except for vitamin B12. These foods should not be missing from a healthy vegan diet:

1. Fruits and vegetables: A sufficient amount of fruits and vegetables is important to get enough vitamins, minerals and fiber. It is recommended to eat at least five servings of fruits and vegetables daily.
2. Legumes: are an important source of protein, iron and other nutrients. They should be regularly incorporated into a vegan diet: lentils, chickpeas, beans, peas, soy, soy products are some examples.
3. Nuts and seeds: Nuts and seeds are rich in protein, fiber and important fatty acids that the body cannot produce itself. They are good as a snack or as a topping for muesli or salads.
4. Whole grains: Whole grains are rich in fiber and other nutrients such as B vitamins and iron. You should give preference to products made from white flour: choose wholemeal flour, bread, pasta, rice, but also oat flakes, cereal flakes and muesli.
5. Plant-based dairy products: Soy milk, rice milk and almond milk should not be missing from your vegan diet. Soy and pea drinks provide protein and calcium and oat drinks are rich in fiber. Other vitamins or minerals are often added to plant drinks. Plant drinks are well suited for consumption as a drink, in coffee and tea, for preparing porridge and muesli or for baking.

Which plant-based foods are not healthy?

Not all plant-based foods are automatically healthy. There are some plant-based foods that are rich in ingredients such as sugar, salt and saturated fat and are therefore less healthy. Here are some examples of plant-based foods that are not recommended as part of a healthy diet:

1. Sweets: Many sweets, such as chocolate, wine gums and cookies, are high in sugar and low in nutrients. They should be enjoyed in moderation.
2. Chips and other high-fat snacks: Snacks like chips, popcorn and crackers are often high in saturated fat and also contain a lot of salt. That's why these snacks should only be eaten now and then.
3. Ready-made meals: Many vegan ready-made meals and products, such as tofu sausages and vegan burgers, contain additives and hidden ingredients that you wouldn't expect. It's healthier to prepare your own meals - then you know exactly what ends up on your plate.
4. White flour products: White bread, cakes and pastries contain little fiber and are often high in added sugar. Better: whole grain products.

Despite a vegan diet, you don't have to give up sweets! How about juicy chocolate hazelnut brownies ? They are vegan, gluten-free and contain no refined sugar. You have to try them!

What happens to the body when switching to a vegan diet?

The effects of switching to a vegan diet depend on various factors, such as the initial diet, the quality of the vegan food or nutrient intake, and vary from person to person as everyone reacts differently to a vegan diet.

In most cases, people who switch to a vegan diet may notice one or more of the following changes:

• Weight Changes: Some people lose weight on a vegan diet while others gain weight. This depends on various factors such as the amount of calories and nutrients consumed and physical activity.
• Changes in Digestion: Some people notice changes in digestion by eating more fiber-rich foods.
• More energy: Many difficult-to-digest foods (meat, dairy products) are eliminated from the vegan diet - which is why many report more energy after switching to plant-based foods.
• Improved skin appearance: Plant-based foods provide nutrients needed for healthy skin: including vitamin E, vitamin C, zinc and essential fatty acids, which protect the skin from damage and promote the growth of healthy skin cells. The antioxidants in fruits and vegetables can also help protect the skin.

Why do vegans often lose weight?

There are several reasons why vegans can lose weight after changing their diet. First, a vegan diet is often much healthier than a diet that contains animal products: Since vegan foods usually contain fewer calories and fat than animal foods, this can help you lose weight. Secondly, a vegan diet is often rich in fiber, which keeps you full for a long time and prevents cravings. Finally, the newly developed awareness of nutrition also helps to reduce the consumption of sugar and unhealthy fats.

Maintain a healthy weight with a vegan diet

Here are five tips to get enough calories with a balanced vegan diet that contains enough carbohydrates, proteins and fats:

1. Rely on high-calorie foods: In order to consume enough calories, vegans should rely on foods that provide energy and at the same time contain lots of good nutrients. These include, for example, nuts, seeds, avocados, chickpeas, oat flakes, dried fruits and whole grain products. These foods are rich in nutrients and help satisfy hunger.
2. Use good fats and oils: Fats and oils are very high in calories and are therefore good for increasing calorie intake. They should definitely not be missing in a healthy vegan diet: olive oil and rapeseed oil for pan-fried or oven-baked vegetables, linseed oil and sesame oil for dressing salads and coconut oil for frying or deep-frying. Nuts, seeds and avocados are also good sources of healthy fats: Add avocado to Buddha bowl, salad or sandwich and top your porridge and muesli with nuts, seeds and nut butter.
3. Use high-quality protein sources: High-quality plant-based protein sources include: legumes such as beans, peas, lentils and soybeans, nuts and seeds such as almonds, walnuts, cashews, pumpkin seeds, sunflower seeds and chia seeds, grains such as oats, barley, wheat and quinoa, mushrooms such as mushrooms, shiitake and portobello, as well as green leafy vegetables such as spinach, kale, broccoli and chard. These protein boosters can be integrated into the vegan diet as part of meals or snacks. Examples of meals can be: bean burrito, lentil salad, quinoa and mushroom stir-fry, cashew tofu stir-fry or oat pancakes with banana and nut butter. Snacks can be: nut and seed mixes, hummus with vegetable sticks or roasted chickpeas.

How does the vegan diet affect the psyche?

A vegan diet can have a positive impact on the psyche because it is rich in vitamins, minerals and antioxidants: these nutrients help support brain health and psychological function. Other nutrients found in plant-based foods, including B vitamins, vitamin C, omega-3 fatty acids and magnesium, have a direct effect on mental health: they boost mood and promote memory. Since a plant-based diet can also help reduce inflammation in the body, this can also have a positive impact on mental health.

Some people also report feeling better after switching to a vegan diet, particularly in their skin, weight, and energy levels. Others report feeling less stressed and more focused after switching to a vegan diet.

It is important to note that the effects of diet on the psyche vary from person to person and that there are many factors that influence mental health. It is also essential that vegans ensure their diet is balanced and contains sufficient nutrients to support their physical and mental health.

Conclusion: Is a vegan diet healthy or not?

A vegan diet can be a healthy choice if it is well planned and contains sufficient nutrients. Vegan foods are rich in valuable nutrients such as protein, iron, iodine and omega-3 fatty acids and can help reduce the risk of some chronic diseases.

However, there are some cases in which a vegan diet may not be the best choice, such as during pregnancy or breastfeeding, certain health problems that may affect nutrient absorption, being underweight, having malabsorption disorders, and alcoholism. In these cases, vegans should seek advice from a doctor or nutritionist to ensure they are getting enough nutrients.

Overall, it is important for vegans to plan their diet carefully and make sure they are getting enough calories and nutrients to stay healthy and support their health. We have lots of tips for you to get started on a vegan diet !