Plant-Based Diets – Veganism: Fact Versus Fiction

For men 50 and over, deciding to adapt to a plant-based lifestyle could come from medical, ethical, or holistic reasons. We’ve been wanting to provide more information (and have received quite a few requests) to have our team dietitian, Michelle, start up a series on the vegetarian and vegan lifestyles and diets. This is her second of a three part series with this blog on Plant-Based Diets – Veganism: Fact Versus Fiction. We hope you enjoy it!

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More than just a diet, veganism is a way of life that takes ethics and environmental sustainability into consideration, excluding all animal products and limiting their exploitation as much as possible (Source). Veganism is becoming increasingly popular in the U.S. A 2018 Gallup poll reported that “about 3% of people in the United States are fully vegan,” and notes that sales of plant-based foods are rising (Source).

Some hail it as the only proper and ethical way to share the planet with other living things, while others demonize it as cultish, and dangerously unhealthy. This article will sort out some of the myths surrounding veganism, and explain where the science stands on its healthfulness and sustainability.

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The Three Most Common Myths About Veganism Debunked

Myth #1: Dairy products are necessary for bone health.

Because veganism excludes all animal products, foods like milk, yogurt, and cheese are off-limits as sources of calcium. This may seem extreme, but calcium is present in a wide variety of other foods, and with some planning, vegans can ensure adequate intake for bone health. Fortified cereals, leafy greens like kale, broccoli and, bok choy, soybeans, tofu, and fortified soymilk are all good sources that can easily fit into a vegan diet.

It is important to note that the calcium from vegetables is difficult for your body to absorb, but vitamin C can help. Consider drinking a small glass of orange juice, or taking a vitamin C supplement to maximize the amount of calcium you get from your meal (Source).

Myth #2: Vegans can’t get enough protein because they don’t eat meat.

Protein is necessary for multiple physiological functions including muscle growth, immune cell production, and skin integrity. Some people assume that eliminating meat from the diet will inevitably lead to nutrition deficiencies. While it is true that animal meat is one of the only natural sources of complete protein (meaning it contains all 9 essential amino acids), the right combinations of plant foods such as whole grains combined with legumes, nuts, or seeds, can make good sources of complete protein as well.

Soybeans are the only plant food with a complete protein profile, so it’s important for vegans to incorporate soy-based products into their daily meal planning. Additionally, plant-protein typically contains more fiber and less saturated fat which are the cornerstones of a heart-healthy diet (Source).

Myth #3: All vegan-safe foods are healthy.

Just because a food or product fits within the vegan philosophical framework, that doesn’t necessarily mean it’s nutritious. Using the most narrowed definition of the word, products like pre-packaged cakes and cookies, chips, crackers, and sugary cereals are technically “vegan-safe” foods. The problem is that they add little in the way of nutrition and are high in added sugar, calories, and saturated fats.

Because the diet is so restrictive, it’s crucial that vegans make every bite count in order to meet basic nutritional needs. This means loading up on fruits, veggies, whole grains, legumes, nuts and seeds, and lean vegetable protein, and limiting highly processed products. Vegans must take extra time to look at food labels for saturated fat, added sugar content, and sodium. These key nutrition label components are better indicators of a food’s healthfulness than whether or not it is vegan (Source).

Is There A Scientific Consensus on the Vegan Diet?

Yes. Most research to date has demonstrated that carefully planned plant-based diets can improve overall health, and prevent disease. A 2016 observational study from The American Journal of Clinical Nutrition followed the diets of 26,000 men for eight years. Results showed that vegan diets correlated with a 35% lower risk of prostate cancer compared to diets that included meat (Source).

A more recent 2019 systemic review from JAMA Internal Medicine analyzed 9 research studies that included more than 300,000 total participants in order to evaluate whether plant-based diets influenced the incidence of type 2 diabetes. The study found that “those most closely following plant-based diets (emphasizing foods like whole grains, legumes, nuts, vegetables, and fruits, while de-emphasizing or eliminating animal foods such as meat, dairy, and eggs) had a 23% lower risk of developing type 2 diabetes (Source).”

Another recent literature review published in The Lancet in February 2019 showed that “a mostly plant-based diet could prevent approximately 11 million deaths per year globally, and could sustainably produce enough food for the planet’s growing population without further damage to the environment (Source).”

Final Thoughts on Plant-Based Diets – Veganism: Fact Versus Fiction

Vegan lifestyles doesn’t have to mean your diets suffer. There are plenty of options for men 50 and over, and with some forethought and careful planning, the vegan diet can be a nutritious alternative to the traditional Western diet that prevents disease without taxing the environment.

We hope that you’ve found some useful information with our piece on Plant-Based Diets – Veganism: Fact Versus Fiction. As always, if you don’t see something here you want us to cover, feel free to reach out to us directly through our Contact page or leave a comment below. Stay healthy!

Michelle Monroe has been a Registered Dietitian with the Academy of Nutrition and Dietetics since 2008. She has an array of experience in the field including clinical dietetics, long-term care, diabetes education, food service management, community nutrition, one-one-counseling, and meal planning.

Michelle loves her work and the learning, but most importantly she loves the relationships that she forms with her clients. Being able to help people is one of the most rewarding experiences of her life.

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