Veganism: Will the switch Help my Health
Patrick Martin
Every body is getting on the vegan train...
With the recent popularity of Netflix’s documentary “What the Health”, I felt like now would be a good time to address the role of veganism in combatting one of the most pernicious diseases affecting North Americans today: diabetes. Many of you out there with diabetes might have the following questions: Will a diet without meat or animal products help me live longer? Will it help prevent heart disease and other complications? Is a vegan or vegetarian diet really the best diet for me and my health? My answer as a nutrition expert and ex-vegetarian is, it depends.
WHAT ARE YOUR MOTIVATIONS?
Are you interested in pursuing a vegan diet mainly because you are concerned for the welfare of animals? Kudos! I have respect for those willing to reshape their lives for ethical reasons. While it is outside the scope of this article to go into depth over the philosophical arguments for veganism, from a nutritional point of view there is solid evidence supporting vegan and vegetarian diets for those with type 1 or type 2 diabetes. In fact, Diabetes Canada[1] (the largest advocacy group of its kind in the country) recognizes vegan/vegetarian diets as being effective for reducing body weight[2], lowering fasting blood glucose levels[2], lowering LDL cholesterol[3] (known as the “bad” cholesterol), increasing HDL cholesterol[4] (the “good” cholesterol), reducing the amount of medications needed1, and most tellingly, reducing hemoglobin A1c levels[3]—a measure for overall blood glucose exposure. These benefits along with proper monitoring from your doctor, regular physical activity (at least 150 minutes of aerobic exercise a week), and if required, medications (such as Glucophage, insulin, and/or others), can act in concert to prevent complications, such as heart-attack, kidney failure, nerve or eye damage, and amputations—leading to a happier, longer life.
THE BAD NEWS?
So that’s the good news. The bad news? Vegan and vegetarian diets are difficult to maintain long-term, especially if you are used to the taste of meat. I was a vegetarian for over five years, and one day I decided I really missed the taste of fish. During my dietetics program, I learned that there are a few important nutrients that plant foods cannot provide. Plus, I was really tired of eating imitation tofu-turkey for Thanksgiving! So I became a pescatarian semi-vegetarian for a while (in other words, a fish-eater). One year later, one thing led to another…and now I’m back to being a full-blown regular omnivore.
ADVICE FROM EXPERIENCE...
My story is far from unique, because due to the highly restrictive (and isolating) nature of vegan and vegetarian diets, it is a very difficult diet to sustain. A survey by the Humane Research Council found that about 84% of vegans and vegetarians will eventually abandon this dietary pattern[5]. An equal number of respondents who were current vegans/vegetarians gave either “health” or “animal-welfare” as their primary motivations for taking on that diet. What’s interesting, however, is that when ex-vegans and ex-vegetarians were asked why they were ever vegan or vegetarian in the first place, only 27% gave “animal-welfare” as a primary motivation while over 57% had pursued it for “health” reasons. What this study tells us is that if you are mainly driven by the health-benefits of veganism or vegetarianism, then it is more likely you will at some point go back to being an omnivore (such is the case with me, your humble author).
ALTERNATIVES TO VEGANISM
But luckily, I have more good news. An alternative to vegan and vegetarian diets is the Mediterranean diet, which Diabetes Canada recognizes as providing all the same health benefits as a vegan or vegetarian diet[1]. Plus, it’s been shown to reduce inflammation in the body, a risk factor for obesity, heart disease, and many other ailments. If you’re unclear of what the Mediterranean diet is, I recommend searching for “Mediterranean diet food pyramid” online, but the gist of it is to limit red meat, have most of your animal products come from fish and poultry, have your main cooking oil be olive oil, and focus heavily on fruits, vegetables, legumes, beans, and whole-grain products. Basically, you will want to try and get as much fiber (over 25 grams per day) as you can, since it forms a gel in your gut and slows the rate sugars enter your blood. In fact, if you change only one thing based off my article today, adding more pulses (chickpeas, lentils, or beans) to your current diet (1 serving; half a cup per day on average) can help better control your blood glucose levels[6], reduce your chances of hypoglycemia[6] (which can be an unpleasant, frightening, and potentially dangerous experience), and aid in weight loss[7]. So, whether you choose to be vegan or not, just know that there is no right or wrong choice when it comes to your health. In the end, it comes down to our mothers’ advice: “Eat your fruits and vegetables (and pulses)!”
- Tyler Feeney-
M.Sci (c) in Dietetics
References
1. Dworatzek, P.D., Arcudi, K., Gougeon, R., Husein, N., & Sievenpiper, J.L. (2013). Canadian Diabetes Association 2013 clinical practice guidelines for the prevention and management of diabetes in Canada: Nutrition therapy. Canadian Journal of Diabetes, 37(suppl 1), S45-S55.
2. Barnard, N. D., Cohen, J., Jenkins, D. J., Turner-McGrievy, G., Gloede, L., Green, A., & Ferdowsian, H. (2009). A low-fat vegan diet and a conventional diabetes diet in the treatment of type 2 diabetes: a randomized, controlled, 74-wk clinical trial. The American Journal of Clinical Nutrition, 89(5), 1588S-1596S.
3. Kahleova, H., Matoulek, M., Malinska, H., Oliyarnik, O., Kazdova, L., Neskudla, T., ... & Pelikanova, T. (2011). Vegetarian diet improves insulin resistance and oxidative stress markers more than conventional diet in subjects with Type 2 diabetes. Diabetic Medicine, 28(5), 549-559.
4. Ajala, O., English, P., & Pinkney, J. (2013). Systematic review and meta-analysis of different dietary approaches to the management of type 2 diabetes. The American Journal of Clinical Nutrition, 97(3), 505-516.
5. Asher, K., Green, C., Gutbrod, H., Jewell, M., Hale, G., & Bastian, B. (2014). Study of Current and Former Vegetarians and Vegans: Initial Findings.
6. Giacco, R., Parillo, M., Rivellese, A. A., Lasorella, G., Giacco, A., D'episcopo, L., & Riccardi, G. (2000). Long-term dietary treatment with increased amounts of fiber-rich low-glycemic index natural foods improves blood glucose control and reduces the number of hypoglycemic events in type 1 diabetic patients. Diabetes Care, 23(10), 1461-1466.
7. Kim, S. J., de Souza, R. J., Choo, V. L., Ha, V., Cozma, A. I., Chiavaroli, L., ... & Leiter, L. A. (2016). Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials. The American Journal of Clinical Nutrition, 103(5), 1213-1223.
