Are There Risks To A Vegan Diet?

Last week I nearly went vegan. This is how it happened… I practice yoga. Many yogis are vegan (enlightenment and tempeh are a common pairing). My teacher is my own personal manifestation of Buddha, sent to me to help settle my mind and lengthen my hamstrings. Her poses are bold yet effortless, her tone firm yet compassionate and the dime sized tattoo on the inside of her forearm – understatedly rebellious.

So when she announced she was going vegan, my first reaction was, “Well then sign me up!”, but when I returned to my earthly self, I decided not to.  Though animal products play a supporting role in my diet, they play a critical one.

First off, let’s separate the ethical/moral rationale from the nutritional one. Yes, most factory farms are despicable, and I think it’s honorable to reject these practices, but if you’re not eating animal products (and fish)because of the inhumane treatment of living creatures, there are farms that raise animals with care and slaughter them with dignity. The animals are drug-free and run around like animals do.

So the nutritional argument….

Many people go vegan to detox.  I am 100% for detoxing by eliminating sugar, processed foods, refined grains, dairy (especially if one’s lactose intolerant), and alcohol (though I think the occasional drink is essential for mental health if not digestive). But I don’t believe there is anything about fish (in particular small ones with low mercury) or pasture-raised animals and their eggs, that our bodies find toxic.

We have been eating animals and their offerings quite healthfully for hundreds of thousands of years and in fact physiologically our digestive systems appear to be more like dog’s (carnivores) than cow’s (herbivores).  Lactose intolerance, yes. Gluten intolerance yes. Nuts allergies, for sure. Soy allergies, yes. But meat allergies…. some people may find that it doesn’t suite them, but I have never heard of a true meat “allergy”.

The biggest challenge that I would be concerned about with a strict and long-term vegan diet is that there are critical vitamins and minerals that could easily not be consumed in adequate amounts.

Nutrients Potentially Missing On A Vegan Diet

Vitamin A: The “direct” form is only found in animal products -meat, egg yolks, dairy (though much less so than meat) and fish. The vitamin A found in orange and green vegetables is beta carotene which the body must first convert to the usable form of Vitamin A.  That conversion requires bile salts, which are produced by your liver when you consume fat (making fat essential on a vegan diet). So yes, you can obtain a version of Vitamin A in plants, but you’ll need about 6x as much beta cartonene to equal the amount found in direct Vitamin A.

B12:  This is the nutrient which vegans can potentially become deficient as you can only get naturally occurring B12 from animal products. (There are eight different B vitamins and our body needs them all).  It can take time for the implications of low B12 to show up, with anemia being the most common outcome of very low levels.

Vitamin D: This is another one found only in animal products. Cod liver oil is super high in it, as is shrimp, wild salmon, sardines, full-fat dairy products, and egg yolks. Yes you can get it from the sun, but most of us don’t spend 15 minutes a day, flesh exposed, palms open. Furthermore, the darker your skin, the less D your body will produce.

Protein: You can get some of the components of protein (the amino acids) from legumes, seeds and grain, but meat and fish contain complete protein (meaning they have all the essential amino acids). The amino acids in meat/fish are also in a form that is very easy for most people to digest. Many people find grains and legumes (which contain digestive inhibitors) quite hard to digest. Note too how little meat you actually need to get protein – 4 oz of beef provides 30 grams protein; salmon 25 grams; tofu 8 grams.

Zinc: Red meat is high in it and it comes in a form that many believe is easier for the body to break down than that found in grains and legumes.

How To Get These Nutrients If You’re Vegan

Vitamin A: Eat loads of bright orange veg and fruit (carrots, yams, squash, apricots) and dark green ones (spinach, kale, chard etc) which provides beta carotene that the body can convert to Vitamin A. Be careful taking synthetic Vitamin A supplements, as they can be toxic at high levels.

B12: Unfortunately B12 is not available in plant form.  Spirulina and other sea vegetables, are considered by some to be good sources, but whether that form of B12 can be assimilated into the body, is under dispute.

Many plants including whole grains are rich in the other B’s. To enhance the digestive properties of the grains, make the Bs more accessible, and eliminate the phytic acid in grains which can draw minerals out of you, I highly advise soaking them. This is especially important if you’re eating large quantities, which many vegans do.

Avocados are also super rich in the other Bs.

Though mostly known for its Vitamin C, cabbage has several of the Bs. Click here for a fab cab dish.

Vitamin D: Besides the sun and animal products there is no other way to naturally get D. If as a vegan you can make a small exception, consider cod liver oil capsules, they are exceptionally high in D. The risk with a high intake of synthetic Vitamin D (including the D that’s often added to non-dairy milk), is that at high levels it can be toxic since the body stores it – not a concern with sun-created vitamin D as the body simply stops producing it when it’s had enough.

Protein: Tempeh provides the highest protein of any plant form and I’d recommend it over tofu. (See this post).  Quinoa, is a complete protein, so it’s a great source. Lentils and beans have many of the amino acids though they’re incomplete, so to get the missing ones, eat them with grains. The starch and sugar however, of legumes can be hard to digest, so like grains, soak them for a minimum 5 hours in water + vinegar or lemon juice (or whey), ie anything acidic.

Zinc: Found in beans, whole grains and nuts. The phytic acid, however, in non-fermented soybeans (ie tofu), as well as in grains and legumes, can bind to minerals (including zinc and calcium) in the digestive tract and carry them out, making vegans potentially more susceptible to mineral deficiencies. Eating fermented soy (tempeh) and soaking grains and legumes in water+an acid, will eliminate most of the phytic acid.

Sunflower seeds are exceptionally high in zinc as well as several of the Bs

So my advice: pay close attention to what is right for your body. And if you’re going vegan, know what you could be missing, and then find ways to vigilantly incorporate that into your diet – with food first, supplements second.

Ok, over to you …

Update: After many comments poured in saying,”I am vegan and happy and healthy and you are wrong about there being any “risks”, I wanted to say this: I fully respect everyone’s desire to choose whatever way of eating feels right for them. Just because something feels right for me, it may NOT be right for you and I respect that. What we choose to eat/not to eat is an extraordinarily personal decision – up there with religion and politics.  So if what you’re eating is working for you, keep eating it.  And ignore what anyone else says – including me.

Related Posts

Looking For A Protein That Never Walked or Swam? (All about lentils)


Tofu: White-bread of the Soy World? (The case for tempeh)


Grains Don’t Want You To Eat Them (An explanation as to why grains are hard to digest and why eating sprouted grains solves this)


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  • ayu febriana

    interesting reviews about the vegan diet could be an additional reviewer for the cara mengobati keputihan yang berlebihan secara alami

  • Body Rocker Annes Lane

    Your above quote is particularly disturbing and false. I challenge you to find one ‘humane’ farm. There is nothing humane about killing- and all of the meat you eat has been killed; so how is that humane?

    I hope your Yogic journey helps you realize why so many people go Vegan.

  • Jamie Willingham

    This is the most un-researched articile I have ever read. If you are thinking about going vegan, please do not read this article. Wrong in many ways. My favorite was: humanely slaughtered

  • unvillain

    This article is scientifically deficient. “We are more like dogs than cows.” Um. We are more like gorillas than either, and gorillas are 100% herbivorous. Also, the idea that our bodies require “complete” protein every meal is just not a thing, and too much protein from those easily gotten animal sources leads to a whole host of issues, like kidney disease, atherosclerosis, liver disease, and osteoporosis. You can get a healthful 45-55g of every amino acid you need from plant foods as long as you eat plentifully and don’t calorie restrict. Do elephants, rhinos, or hippos look deficient? Hardly. Also, that b12 thing is a lark too. Where do ou think your meat gets its b12, huh? Animals ont make it naturally. It’s produced by a bacteria that lived in oil and river water. Howevr, because of modern water treatment programs and agricultural practices, we weed the bacteria out before it can get to us – or our livestock. Farm animals are b12 supplemented so you don’t have to. And as for vitamin a? The best sources are from orange veggies- even Brin fat soluble, you’ll get the RIGHT amount of vitamin a by eating a sweet potato- as well as fibre and a bunch of other things that meat, dairy, and eggs lak, not to mention ditching the excess fat and cholesterol.

  • Kelsey Marie Crookshanks

    Soybean, buckwheat, hemp, chia, and amaranth are also sources of complete proteins….

  • Blake

    Meat of any form is just a filtered down conglomerate of what ever the animal has eaten. I would assume that it doesn’t have a great conversion rate of what was eaten in terms of vitamins and minerals etc.

    You can’t magically create energy, a principle of physics. All that is was already there, there is simply only conversions. Now if you take a cow, born from it’s mother, it eats from the land. The cow can’t magically create new minerals or vitamins, it must convert it into energy and it is used to grow and store fat or any bodily function.

    The eating of meat is a wasteful process in both feeding the cows and the way the cows in-turn convert the food and water. It is a wasteful and unsustainable process which needs to stop. There are currently 70 billion cows approximately on the planet, to 7 billion humans. That’s a lot of wasted food conversion, where we can just take all the water and grain/ feed from the cows and put it to good use, with a higher conversion of nutrients in to products for humans.

    I know this is an old article, but if people think you can’t get all the proper nutrients from a vegan diet than they obviously don’t understand how the world works. They are more concentrated in meat, but when you weigh up the amount of food and water to grow that cow or chicken or whatever your poison is, I guarantee you it would be a laughable percentage of nutrients with what was actually used as total of the food nutrients.

    The meat industry is not there to feed people, it’s there to make money, like any industry. Please don’t support the meat industry.

  • angel

    Thank you for providing a legitimate case from both perspectives. So refreshing to read your post that comes from a place of true consideration and with actual facts. It is so nice to see that a person THINKS! I tried to read some of the comments below and got so turned off by peoples inability to stand outside of their emotions and speak from rationale (and I also understand why.) I think you came from a very fair stance and nothing you said in here should offend anyone. I have concluded that for myself, I try to eat food as close to its natural state with a MAJORITY of my food coming from plants. While I appreciate the humane side of a plant diet, I believe that there is enough evidence to provide that an omnivorous diet is healthy for the body and soul so long as the person has the appreciation for the miraculous nature of it all.

    • Michelle Madden

      Here, here!!! Thx Angel :)

  • Tessa

    I am not a vegan but I wanted to point out that there is no such things as an ‘incomplete protein’. It is something that was claimed, never proven and that nowadays is not considered true.

  • Helc

    Saying that animals run around drug-free, like normal animals, is not a realistic excuse to say it’s okay to eat them. HAVE YOU SEEN SLAIGHTERHOUSES? Do you think it’s okay to slaughter animals to eat, just because YOU want to?