How Healthy is Veganism Really?

veganuary-2017

The vegan diet has gained immense popularity. A dietary lifestyle that once seemed extreme, picky and difficult to cater for has become one of the hottest topics in heath and nutrition right now.  There is an onslaught of persuasive vegan media, vegan critics have gained more of a louder voice, and with tenacity the campaign is really quite intense.

Let’s be clear. I’m not anti-vegan. I am an omnivore and I’m not a passionate meat eater either. I don’t eat much meat and vegan cook books make up the majority of my collection. I am however concerned with some of the veganism claims floating around that are based on pseudo-science, skewed claims and the judgements that scoff at anyone who isn’t following a vegan diet because we’re so unenlightened and stupid for not seeing the light.

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Instagram: @noraspiration

A lot of the momentum for veganism was gained on social media; social media influencers have a massive power over our health and well-being choices (Byrne et al, 2017). This is important in relation to influencing public health amongst the general population with influencers often having more impact than traditional advertising campaigns. It seems that fruit and veg finally have some momentum to compete with food manufacturers. One study found that 41% of participants agreed that social media influencers motivated them to make healthier food choices sometimes, and for 32% of participants the motivation to eat healthier overall (Byrne et al, 2017). This news could only be bloody brilliant right? Finally, we have an effective way of influencing the nation’s diet for the better?

Uhhhmmm, not always. There is a downside to the influence of social media trendsetters. A big proportion of influencers are not qualified dietitians or nutritionists (Byrne et al, 2017), which is important when misleading nutritional information is being shared (Byrne et al, 2017). This makes the dietary choices they’re recommending potentially health damaging as they advocate choices such as gluten-free as a healthier choice for those without coeliac disease, and diets that can include eliminating whole food groups and lead to nutritional deficiency (Byrne et al, 2017).

I’m not saying you can’t have a complete diet whilst being vegan, but you do need to spend effort covering all of your bases to prevent malnourishment (Cramer et al, 2017). A main and legitimate concern for those following a vegan diet is bone health over time. Insufficient intakes of calcium, vitamin D, Vitamin B12, zinc and n-3 fatty acids can lead to a higher chance of developing osteoporosis and  fractures (mangano and tucker, 2017).

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Instagram: @naturally.jo

I have many burning questions about veganism which I will be exploring in a series of posts including topics such as:

  • The role of supplements
  • Maintaining bone health in the long run
  • Whether vegan really is the healthiest option
  • Where pseudo-claims are coming from
  • Whether the reason for being motivated to follow a vegan diet affects compliance over time
  • Endurance training
  • Environmental impact of diet and lifestyle choices
  • Eating disorders and veganism
  • Mood and veganism

Let’s go on a journey of discovery and see what science says about veganism. If you have any specific topics you’d like to read about you can comment or email me at ninjaontherunblog@gmail.com

Ciao for now.

References:

Byrne, E., Kearney, J. & MacEvilly, C. (2017) The role of influencer marketing and social influencers in public health. Proceedings of Nutrition Society. 76(OCE3) .

Cramer, H., Kessler, C.S., Sundberg, T., Leach, M.J., Schumann, D., Adams, J. & Lauche, R. (2017) Characteristics of americans choosing vegetarian and vegan diets for health reasons. Journal of Nutrition Education and Behaviour. 49(7) pp.561-567.

Mangano, K.M. & Tucker, K.L. (2017) Bone health and vegan diets. In: Mariotti, F. (ed.) Vegetarian and Plant-Based Diets in Health and Disease Prevention. (1st) London: Academic Press. pp.315-327.

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How To Spot Diet Culture Disguised as Health

Help identifying when diet culture is disguising as health and stop it from infiltrating your relationship with food.

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January is one of those times of year when it seems everyone is on a health kick. Changing habits can be a great thing, especially when it is motivated to become a healthier version of yourself. There’s so much evidence for giving up smoking, and in giving it up at an earlier age; for drinking less alcohol; for eating more fruit and veg; for being more active yada yada. You know the drill, but what happens when motives become unconsciously sly?

The quest for health can become untoward and often it goes unnoticed. Before you know it the little bit of healthy competition between colleagues to get the most steps can spiral into a compulsion. The eating less cakes can grow into a pattern of self denial and spread from your own well-being into enforcing no one eats cake around you, and the healthy office snacks become restricted only to celery and seeds with no leeway for the odd chocolate bar. Pretty soon it can become competitive, and border into the realms of the ring leader embodying a food fascist. Often this is done unconsciously and with only good meaning intended.

There’s no room or need in the world for food fascism but somehow it commonly creeps up and into the healthy resolves people make, making a healthy initiative transform to be unhealthy for everyone involved. So how can we prepare and notice the unhealthy undertones to a well intentioned health kick?

  • Food Shaming:
    Food shaming comes in all sorts of different ways. Whether it’s commenting that someone is having cupcake number 2 and making some sort of announcement about it or posing the question “are you really going to eat that/all of that?” Even if they’re on a health kick and have been reading loads about nutrition, it doesn’t give them a free pass to become the social food commentator. What someone else wants to eat and put in their body is entirely their choice. What is healthy for one person may well be unhealthy for another. There is no one size fits all when it comes to nutrition.If you see someone eating something and you think “they shouldn’t be eating that” maybe the next step is to ask the real question of, “why do I think they shouldn’t be eating that?”. Does it really fucking matter if Karen in the office ate two cupcakes at the office party? Really? As in really? Like it will keep you up tonight kind of matter? Probably not.
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  • Secret Eating:
    What happens if you’ve been food shamed one too many times? Even if you’re healthy, have a healthy attitude towards food and your body but still, you’re going out of your way to secretly shove in a Mars Bar then chances are the health kick that shamed you isn’t all that healthy.Or if you feel so deprived by your new healthy diet and want to appear like you’re keeping on top of it so much that it drives you underground with eating then that’s not healthy either. The thing with eating in secret is that it’s a psychologically and emotionally loaded activity and not in the way that a fun rollercoaster may be. If you find this happening because of your own ideas about food, or those that others are infringing on to you then something needs to change.
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  • Sole Focus is on Weight:
    A lot of people need to lose weight for health reasons. A lot of people don’t. A lot of people use diet as a way in which to lose weight however, when weight loss becomes the only focus and purpose of feeding then the health aspect of losing weight is lost. Food is more than the number of calories it contains. Food is nourishment, enjoyment, and social amongst many other things. There’s so much more to gain in terms of health from food than losing weight.large-3.jpg
  • Peer Pressure and Diet Lectures:
    What happens when you don’t even want to change your diet, but everyone around you is shoving it down your throat that you ought to because of X, Y and Z? For example, the vegan trend right now is pretty hot and heavy. Just as clean eating was, and a million other dietary trends before that. It’s OK if you don’t want to go on a diet. It’s perfectly fine if you don’t want to go vegan and you’re not a bad person for that.If someone is self righteous about their diet, and figuritively speaking, trying to ram it down your throat, that is a sure fire sign that you need to evacuate the premises from them. That sounds extreme, but by that I mean shut down the conversation and find someone else to talk to – or maybe don’t talk to anyone. You have just as much right to not be bombarded with stuff you’re not interested in as they do for eating the way they prefer.

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    Source: Anna Higgins
  • Size Shaming, Regardless of Actual Size:
    We’re all different sizes. We are heights and widths that are personal to ourselves. Some of us are naturally smaller and some of us are naturally bigger. This doesn’t mean that anyone can size shame you, regardless of where you fit on that spectrum. “Are you really going to eat all that?” and “I’m surprised you can eat that much, look at you” and comments along those lines can all jog on. Jog on, jog on and keep on jogging until they’re talking to a wall because that’s the only thing that will reasonably have the patience for such drivel. Just because someone is a size 8 doesn’t mean they’re never hungry and can’t eat a big burger. Similarly, just because someone is a size 18 doesn’t mean they can never touch chocolate again in their lives.
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