How beneficial or concerning is the well-liked “Vegan Diet”?

Caviarlieri | Published September 22, 2022


Long-term good health is majorly dependent on diet and food choices. There is a vast change in dietary
patterns with modernization and social media influence. People are getting out of their close-minded
eating habits and are gaining exposed to & impressed by a wide variety of new dietary models.


What are the current most popular diets?
Diet has a major influence on both health and behaviour. The most popular diets in the world include:


The Paleo diets
• Consists of a natural way of eating. Sugar, processed foods, grains and dairy products are
eliminated and excluded


Blood Type Diet
• Consists of consuming foods that match the individual’s blood type


Vegan Diet
• Represents a form of a vegetarian diet from which animal products are omitted


South Beach Diet
• Consists of replacing the general daily dietary habits with a balanced diet to be set every day


Mediterranean Diet
• Consists in the consumption of large quantities of a wide variety of vegetables, fish and a
restricted meat


Raw Food Diet
• Involves consumption of uncooked and unprocessed food


Some of these diets are backed up by authentic scientific support and some are baseless. Irrespective
of these limitations this new age different diets are gaining lots of popularity among the youth,
teenagers and health enthusiasts. The nutritional and health benefits of these diets are not well
documented and it is rarely known whether they are better than tried and tested balanced diets.


It is of utmost importance to dig out and get aware of the benefits and potential of these desired diets.


What is a vegan diet?
Veganism, as a lifestyle including and going beyond simple food choices, excludes all edible goods
originating from animals. Vegan can be defined as food preparations where no ingredients of animal
origin are included. Vegan diets are usually higher in dietary fibre, magnesium, folic acid, vitamins C
and E, iron, and phytochemicals, and they tend to be lower in calories, saturated fat and cholesterol,
long-chain n–3 (omega-3) fatty acids, vitamin D, calcium, zinc, and vitamin B-12.

Brief history
The vegetarian term has been replaced with the vegan term later in 1944, in Scotland, but veganism
has been adopted by other countries as well. However, until the early 2000s, the population who
embraced this food habit was insignificant. The first followers of raw vegan nutrition supported this
diet without relying on scientific data. Vegan diets are growing in admiration today among a lot of
people.


Reasons leading to the popularity of the vegan diet
Several reasons lead individuals to accept vegan diets


Ethics
• The perception that animals should never be tortured leads many individuals to not want to
participate in any practice (food, clothing, cosmetics) that causes animals pain or suffering


Health
• People getting educated about the health benefits of eating more plant-based foods in
comparison to animal original preparations


Social media impact
• People are getting attracted by the way the vegan diet is being projected and marketed
virtually, especially by the famous personalities


Family
• Frequent cultural exchange, travel and social mingling are making families adapt to this new
dietary concept


Spiritual and religious
• Individuals are accepting new spiritual values and hence eating habits associated with it


Yoga
• Individuals who practice yoga often adopt a vegetarian diet based on energy-related, ethical
or health principles. Yogi principles include Ahimsa or nonviolence, which also applies to
animals also


Philosophy
• For various philosophical reasons, some individuals choose not to eat meat and often animal
by-products (eggs, milk, and cheese)


Dislike of taste
• It is not uncommon to refuse to eat meat due dislike of its taste, aroma and mouthfeel

What are the benefits of vegan?
A vegan diet appears to be useful for increasing the intake of protective nutrients, and phytochemicals
and minimizing the intake of dietary factors causing several chronic diseases.


Effects on the human body – Helps in weight loss, enhances more energy, offers clean skin, brings
better digestion and assists in easier adaptability with climatic variability


Nutritional intake– A raw vegan diet includes a complex of ingredients, rich in nutrients like vitamin C,
B, potassium, and magnesium, lycopene and beta-carotene, vital enzymes, phytic acid, vegetable
proteins, insoluble fibre and low calories.


Effects on human health – Eating raw vegan is mainly associated with increasing longevity, reducing
the incidence of cancer and cardiovascular disease and positive results on chronic disease. Improves
fibromyalgia and rheumatoid arthritis symptoms cause a slight decrease in white blood cell counts,
lowers levels of C-reactive protein and improves the overall quality of life, reduces mental anxiety,
stress, LDL cholesterol, triglyceride, blood sugar, blood pressure and obesity.


What are the adverse effects of a vegan diet?
Presence of chemicals and pathogenic microorganisms in raw fruits and vegetables -Fruits and
vegetables from traditional farms are sprayed many times with high levels of chemicals which could
be eliminated at least partially during cooking. Plants contaminated with microorganisms (moulds
belonging to Penicillium, Phytophthora, Alternaria, Botrytis, Aspergillus and/or bacterial species from
Pseudomonas, Erwinia, Bacillus, and Clostridium) could cause illness, except Bacillus and Clostridium
which can be destroyed by heating.


Unfavourable health effects on the human body – Extreme weight loss could have negative effects
on very active people. Also, some studies have reported a decrease in bone mass.
Harmful effects on human health- Sometimes cause the installation of amenorrhea in women. A low
LDL: HDL cholesterol ratio, a low level of LDL concentration lack of vitamin B12 together with a low
LDL concentration could result in rising in plasma homocysteine concentration which could be
responsible for increasing the risk of cardiovascular disease and stroke. Insufficient protein intake
decreases plasma concentrations of various essential amino acids, and anorexigenic and metabolic
hormones, and reduces energy, digestibility and lean mass. Lack of vitamin D may increase the risk of
fractures and osteoporosis.


Nutritional deficiencies-Insufficient intake of nutrients such as protein, vitamin B12, iron, calcium,
selenium, zinc, two omega-3 fatty acids (EPA eicosapentaenoic acid and DHA-docosahexaenoic acid)
and vitamin D


Cooking increases the bioavailability of nutrients-Cooking helps the release of some nutrients by
breaking apart fibres and cellular walls and there are cooking methods which improve the nutritional
and physicochemical qualities of food.

Dietary points to keep in mind in vegan diets
• Include Vitamin B12, calcium, iron and Vitamin D-rich food sources and fortified foods in the
daily diet
• Eat good quality protein (plant) sources like soy products, nuts, seeds and legumes
• Have PUFA and MUFA-rich food sources
• Vegan diets are high in phytate which can cause zinc deficiency, hence add a good amount of
zinc food sources in the diet


Lifestyle recommendations for an optimal health
• Eat a balanced diet including a wide variety of foods from each food group and start following
a special diet, only if it is prescribed by the doctor due to a specific medical condition
• Stay away from FAD diets, unauthentic dietary suggestions and health experiments
• Consult an expert before initiating any special diet, and understand the advantages and
disadvantages
• Drink enough water and stay hydrated throughout the day
• Be physically and mentally active
• Handle stress and anxiety in a positive way


How beneficial is it to include expert-advised dietary supplements?
Caviarlieari a dietary supplement loaded with healthy ingredients that can be easily
incorporated into a daily routine as magnificent positive lifestyle support.


Caviar cellular DNA extract and marine peptides- rich in DHA and vitamin B12 which may
• Improve heart and brain health
• Boost immunity and prevent vitamin deficiency-associated complications


Coenzyme Q10 may
• Offer antioxidant benefits
• Be used to minimize the outcomes of chronic lifestyle diseases


Selenium may
• Support healthy muscle activity
• Avert selenium deficiency associated with unpleasant mood effects

Conclusion
The vegan diet has become more popular in the last few years. Most people who have adhered to this
diet take into account health considerations. A vegan diet has both positive and negative effects on
the body, especially in terms of nutritional intake and health. Acceptance of a vegan diet for a short
time, under a doctor’s guidance, could be beneficial for health. It is suggested that a blend of diets
based on a balanced diet of raw and cooked food, eating meat, fruits, vegetables and specialist
supportive dietary supplement like Caviarlieari may enable the progress of continuing better health.


We should eat according to our family values, culture, and climatic conditions. Eating habits should
not be changed suddenly under the influence of attractive unscientific health benefits. Health changes
in eating patterns should be done with the right nutritional health knowledge and intelligence.


References
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5. Nutrition and Dietary Supplements 2018:10 1–11
6. Acta Univ. Sapientiae, Alimentaria, 11 (2018) 128–144
7. Lancet, 2000;356 (9225):233-241