Children on vegan diets were shorter than omnivores by an average of 3 cm, had 4-6% lower bone mineral content, and were more than 3 times more likely to be deficient in vitamin B12, found a study published in the Journal of Clinical Nutrition.
Vegetarian children showed a lower risk of nutritional deficiencies than the omnivores but had a less healthy cardiovascular profile.
The authors advised that children on plant based diets may need to take supplements of Vitamin B12 and vitamin D.
Adapted from Tong TYN et al. BMC Med 23 Nov 2020
The EPIC-Oxford study was undertaken between 1993 and 2001. There were over 29 thousand meat eaters, over 8 thousand fish eaters, 15.5 thousand vegetarians and almost 2 thousand vegans. After almost 18 years the number of fractures they sustained was measured.
Compared to meat eaters vegans had a higher risk of hip, leg and vertebral fractures. Vegetarians and fish eaters also had a higher risk of fractures than meat eaters. There were no differences seen in risks for arm, wrist and ankle fractures between the diet groups.
Avocado, mushrooms, bacon and salad – plant-based, hmm?
Happy New Year from all of us at the Diabetes Diet. Here’s wishing you health and happiness in 2018.
Anyone with an interest in health and fitness can’t have missed noticing the current furore around veganism. Proponents tout it as THE ethical and environmental way to eat, and it is very fashionable. Your local supermarket has probably vastly increased its vegan offerings (or the labelling of such foods anyway) and you’ll notice many restaurants and take-away chains have jumped on the bandwagon too.
There are even those who argue a vegan diet is helpful for diabetes, such as Dr Neal Barnard who promotes a vegan, fat-free way of eating as the way to reverse diabetes.
I don’t dispute veganism as an ethical choice. As far as environmental factors go, you could point out that wide-spread veganism would increase the production of mono-crops, a process that depletes the soil and cause issues. The recent over-consumption of coconut oil and avocados in the west has caused enormous problems in their countries of origin.
Health Benefits
When it comes to health, the bonuses of veganism often occur because people shift from a diet of highly processed foods and little fruit and veg to a way of eating that is plant-based. The health benefits may not come from ditching meat, fish and dairy per se, but more from vastly increasing how much fruit and veg they eat and getting rid of processed foods which are hard to find on a vegan diet*.
Let’s argue semantics here. I eat a plant-based diet. The bulk of the food on my plate is plants, nuts, some lentils and pulses and the odd wholegrain.
I just happen to eat meat, fish, eggs and dairy too. Yesterday, I ate scrambled eggs and chopped tomatoes for breakfast, an avocado, mushroom and bacon salad for lunch, and for dinner I had tomato, onion and barley stew with some haddock and steamed broccoli. I ate some peanuts for a snack.
That’s a plant-based diet, isn’t it?
Plant-based Taken to Mean Veganism
For whatever reason, plant-based is now taken to mean veganism. Perhaps someone somewhere thought plant-based sounded nicer than veganism, or they wanted distance from the term, which in the past might have had negative connotations.
Just as Dr Barnard puts forward an argument for veganism as a way of treating diabetes, so do we with low-carb eating. The global diabetes community, diabetes.co.uk, runs an award-winning digital health intervention for people with type 2 diabetes, pre-diabetes and obesity. It was developed using the feedback and opinions of more than 100,000 people who reported good results from low-carb. Like our approach to diabetes, the site’s website promotes lots of vegetables. Plant-based again, right?
If ethical concerns still bother you (as they do me), there are steps you can take.
Buy your eggs from the Farmers’ Market where they are likely to be free-range and organic.
Buy meat that has an RSPCA stamp on it, or again from the Farmers’ Market where animals are more likely to have been raised and slaughtered in a better way.
Eat dairy sparingly, and again choose organic options, preferably from local producers.
Investigate where your fish comes from and how it is farmed.
Base some of your meals around egg-free Quorn products and tofu.
Here’s to a plant-based 2018! And if you’d like to start a low-carb diet, check out our book – available in e-book and paperback on Amazon.
*Though the food industry is now doing its best to up its production of vegan junk food.
Diabetes Diet 