Collegiate Times

Humans are widely regarded as omnivores: organisms that eat both plant and animal products.

The average American, however, does not eat enough plant foods, and as a result, our society has become witness to an ever-growing obesity epidemic and a population whose first and second most prevalent causes of death are cancer and heart disease. Why, then, is there any controversy surrounding vegan, vegetarian and other plant-based diets? Such diets cut out the large amount of saturated fats often deemed the causes of the diseases listed above and include large amounts of fruits and vegetables in their place. So what problems, if any, could arise after adopting such a diet?

Before analysis of the potential problems with a plant-based diet such as veganism or vegetarianism, it is important to acknowledge the reasons why these diets are practiced. Aside from numerous health benefits, many have ethical reasons for choosing plant-based diets. Strict vegans denounce all animal products, including honey and silk, on the basis that animals have certain rights and to exploit them for food or other commercial products is an act of cruelty. While vegans often consider this a way of life and more than just a diet, there are many variations by which people consume some animal products while excluding others. For instance, while vegetarians by definition consume no animal flesh, they consume other animal products such as milk and eggs. Exceptions exist here as well, and lacto-vegetarians consume milk but not eggs, and ovo-vegetarians practice the exact opposite. Other religious, aesthetic, environmental and economic reasons are often cited as reasons to practice plant-based diets, but what are the health and nutrition issues at hand?

According to the American Dietetic Association, plant-based diets are associated with significantly lower amounts of saturated fat and cholesterol and may lead to decreased risks of type II diabetes and cardiovascular disease. In addition, practicing vegetarians and vegans consume greater amounts of fiber, antioxidants vitamin C and E, and other nutrients including magnesium, folate and potassium. They also have an increased intake of phytochemicals from fruits and vegetables, which has been shown to decrease the risk of a variety of cancers. This information alone would make almost any health-conscious person consider such a diet. However, the bottom line about plant-based diets is that while they are in fact very healthy and have the ability to improve health and prevent disease, it is often difficult to ensure adequate consumption of several key nutrients that are more prevalent in animal products.

"Vegans often have difficulty consuming enough vitamin B-12, zinc, and iron," said Dr. Janet Rankin, Virginia Tech professor of nutrition and physical performance.

While these nutrients are characteristic of animal foods, vitamin B-12 is specifically produced by intestinal bacteria and is not found in plant sources. Sometimes, even adequate protein and calcium can be difficult to include in plant-based diets. When discussing how well plant foods can supply these same nutrients, Rankin posed the question, "Certainly these nutrients are found in plant sources, but are they found in high enough concentrations?" The availability of these nutrients in adequate amounts is the most nutritionally important question that faces people practicing plant-based diets.

Vegetarians tend to experience less difficulty meeting the recommended dietary intakes of these nutrients than vegans because most eat eggs or drink milk. While it does take some thought and planning to ensure that vegetarian and vegan diets include adequate amounts of calcium, modern society has made this an easier task by fortifying cereals and other foods with these nutrients.

Regardless, if you commit to a mostly or completely plant-based diet, it is always a good idea to vary your meals with lots of different foods under the notion that some will inevitably contain more of a certain nutrient than others.

Speaking specifically in terms of health, vegetarian and vegan diets are surely advantageous in warding off some of America's most prevalent diseases through reduced intake of fat and increased consumption of fruits and vegetables. However, it is imperative that practicing vegetarians and vegans and anyone who might consider becoming one to maintain a vigilant effort to ensure an adequate amount of nutrients such as vitamin B-12, zinc, and iron in a daily diet.