An estimated 12% of the UK population (around 6.4 million people) currently follow a meat-free diet. The trend towards plant-based eating continues to grow in the UK, with an additional 6.4% (3.4 million adults) planning to adopt a meat-free lifestyle in 2025.
Before adopting a vegan diet, it is important to understand both the potential health benefits and nutritional considerations associated with this diet. Ensuring that your body receives all the necessary nutrients will help you maintain good health if you decide to make the switch.
What does it mean to ‘be vegan’?
To ‘be vegan’ means someone who adopts a lifestyle that avoids using or consuming animal products. This includes not eating:
- Meat
- Fish
- Dairy products such as milk, cream, and ice cream
- Eggs
- Honey
- Sweets containing gelatine
Being vegan also extends beyond diet, with many vegans choosing to avoid animal-derived items in clothing such as leather, cosmetics, and other products, focusing on cruelty-free alternatives.
Health benefits of a vegan diet
Removing animal products from your diet does not guarantee it will be healthier; however, studies suggest that plant-based diets are often higher in fibre, vitamins, and antioxidants, which can overall contribute to improved health. Some of the potential benefits you may see whilst following a well-planned vegan diet include:
- Heart health: Vegan diets are generally lower in saturated fat and cholesterol, which can help reduce the risk of heart disease. Many plant-based foods, such as nuts, seeds, and whole grains, are rich in heart-healthy fats and fibre.
- Weight management: Research suggests that vegans tend to have lower body mass indexes (BMIs) compared to meat-eaters, which can help reduce the risk of obesity and related health conditions.
- Lower risk of type 2 diabetes: A diet rich in plant-based foods may help regulate blood sugar levels and improve insulin sensitivity, reducing the risk of developing type 2 diabetes.
- Improved digestion: High-fibre foods such as fruits, vegetables, and whole grains promote good gut health, aid digestion, and reduce the risk of constipation.
- May reduce the risk of certain cancers: Some studies suggest that plant-based diets may lower the risk of certain cancers, such as colorectal cancer, due to the high intake of antioxidants and fibre.
Making the switch to a vegan diet can be a positive step for your health, but it is important to listen to your body and make adjustments as needed. Everyone’s nutritional needs are different, so finding a balance that works for you is key to maintaining long-term wellbeing.
Challenges of a vegan diet
Whilst being vegan can be seen as a ‘healthier’ choice, it is important to ensure that you are still eating a balanced diet and getting enough micro and macronutrients. Deficiencies in key vitamins and minerals can lead to fatigue, weaker bones, and other health issues. Here are some important challenges to consider before changing your diet.
Nutritional deficiencies
One of the biggest concerns with a vegan diet is the risk of missing out on essential nutrients typically found in animal products. Key nutrients to be mindful of include:
- Vitamin B12 – Crucial for energy production and brain function, B12 is mostly found in animal-based foods such as eggs and dairy. B12 is also in some vegetables such as mushrooms. Vegans can also reach their daily intake by consuming fortified foods or taking supplements.
- Iron – While plant-based sources of iron exist (such as lentils, spinach, and tofu), they are not as easily absorbed by the body as the iron in meat. Pairing iron-rich vegan foods with vitamin C can improve absorption.
- Omega-3 fatty acids – Found in fish, these healthy fats support brain and heart health. Vegans can get omega-3s from flaxseeds, chia seeds, and walnuts, but supplementation may be necessary.
- Calcium & vitamin D – Important for bone health, these nutrients are predominantly found in dairy products. Plant-based sources include fortified plant milks, leafy greens, and sunlight exposure for vitamin D).
Decreased protein intake
Protein is essential for muscle growth, repair, and overall health. While there are many plant-based protein sources, such as beans, lentils, tofu, tempeh, and quinoa, it’s important to eat a variety of them to ensure you’re getting all nine essential amino acids.
Some people transitioning to a vegan diet may struggle to consume enough protein initially, but with careful meal planning, it is possible to meet your daily protein needs.
Possible digestive issues
Switching to a vegan diet often means eating more fibre-rich foods, which can be great for digestion but may also cause bloating, gas, or stomach discomfort, especially if the transition is sudden. Gradually increasing fibre intake and staying hydrated can help ease digestion.
Should you go vegan for health reasons?
A vegan diet can be a healthy and sustainable lifestyle choice, that can offer numerous health benefits like improved heart health, digestion and weight management. However, it also requires careful planning to avoid nutrient deficiencies. Ensuring your diet is rich in protein, iron, B12, and omega-3 is key to maintaining good health.
If you’re considering going vegan, start gradually, and consult a healthcare professional or dietitian if needed. Ultimately, the best diet is one that supports your long-term wellbeing and fits your lifestyle.