Vegan diets are becoming increasingly popular, especially among those looking to improve their health. However, the effects of this dietary style can sometimes be quite the opposite.
The rise of veganism is primarily due to the numerous health benefits associated with plant-based diets. Their impact on the body is linked to a reduced risk of heart disease, weight loss, and lower cholesterol levels.
Yet, the enthusiasm for vegan diets often borders on extremes, warns dietitian Laura Brown from Teesside University (UK) in an article for Science Alert. This is particularly true for those who exclusively consume raw plant foods without any cooking.
Proponents of a vegan diet claim that eating raw plant-based foods boosts energy levels, prevents diseases, and enhances overall health.
However, recent studies have shown that raw vegan diets, if followed for an extended period, can cause more harm than good.
Risk of Missing Essential Nutrients
Vegans insist that some raw foods are more beneficial than their cooked counterparts. For instance, Brussels sprouts and red cabbage lose about 22 percent of their thiamine, which is crucial for nervous system health, when cooked.
On the other hand, many vegetables retain a wealth of nutrients even after cooking. These vegetables can provide the body with a significant amount of antioxidants that combat free radicals, which damage cells and lead to various ailments.
Asparagus, mushrooms, spinach, tomatoes, and broccoli contain more antioxidants when cooked. This is particularly true for beta-carotene (which the body converts into vitamin A), lutein, and lycopene.
Research indicates that cooking tomatoes increases their lycopene content by 50 percent or more. Lycopene is associated with a reduced risk of cardiovascular and cancer-related diseases.
Other vegetables that retain a high nutrient content after cooking include carrots, white cabbage, and cauliflower.
It is also known that calcium from cooked spinach is more easily absorbed by the body.
Potential Deficiencies in Vitamins and Minerals
Raw vegan diets can leave us lacking many essential vitamins and minerals, specifically vitamins B12 and D, selenium, zinc, iron, and omega-3 fatty acids. These nutrients play a critical role in the structure, development, and production of brain and nerve cells, as well as supporting a healthy immune system.
Many foods rich in these vitamins and minerals are typically of animal origin.
Researchers have noted that nearly 40 percent of vegans experience a deficiency in vitamin B12. This deficiency is linked to the risk of jaundice, mouth ulcers, vision problems, depression, and mood swings. A lack of this vitamin potentially increases the likelihood of cardiovascular diseases and stroke.
Extreme vegans may face partial or complete amenorrhea (disruption of the menstrual cycle), which can lead to infertility, doctors warn.
Therefore, as dietitians advise, it’s essential to weigh all the pros and cons before transitioning to a vegan diet. One must ensure that the new diet includes a maximum of the nutrients necessary for the body to function healthily. It is also not recommended to practice veganism for an extended period.