The new-found rage of “plant-based” eating has struck hard over the past few years.
As many of you have noticed, Veganism has gained a large following as its popularity has continued to grow. Veganism is defined as the practice of abstaining from the use of any animal products- meat, fish, poultry, eggs, dairy and honey- specifically related to the diet.
The growing popularity of this dietary lifestyle over the past several years led Veganism to be named the “#1 health trend” of 2018. The trend of Veganism has gained following for reasons varying from the uproar of society in efforts to protect animals and ban slaughterhouses, to the assumption that reduced animal product intake is more sustainable and environmentally friendly. There is also belief that a Vegan lifestyle may be “healthier”- promoting longevity and wellness. Veganism is believed by many to be the solution to the “State of the Nation” we are currently experiencing. The idea is that a plant-based diet will reduce the rates of obesity and chronic disease that are prevalent in our country. Though this may have legitimacy, there may also be repercussions to this trend.
Besides the “obesity epidemic” we also face an ever-growing problem of eating disorders (ED). Any form of dietary restriction, including those imposed by Veganism can increase or perpetuate eating disordered behavior.
We may therefore ask, is Veganism a value-driven lifestyle or another form of restriction?
Veganism is frequently practiced by clients with eating disorders. Whether the Vegan lifestyle came before ED, during ED or during recovery, it still plays a role in restriction for many clients. It can offer a sense of safety, control, management of emotions and life to eat “clean” and “healthy”. We often see Veganism mask “Orthorexia”. Though not an official diagnosis, Orthorexia is the obsession with healthy eating.
According to the National Eating Disorders Association (NEDA) warning signs and symptoms can include the following:
- Compulsive checking of ingredient lists and nutritional labels
- An increase in concern about the health of ingredients
- Cutting out an increasing number of food groups (all sugar, all carbs, all dairy, all meat, all animal products)
- An inability to eat anything but a narrow group of foods that are deemed ‘healthy’ or ‘pure’
- Unusual interest in the health of what others are eating
- Spending hours per day thinking about what food might be served at upcoming events
- Showing high levels of distress when ‘safe’ or ‘healthy’ foods aren’t available
- Obsessive following of food and ‘healthy lifestyle’ blogs on Twitter and Instagram
- Body image concerns may or may not be present
We also want to consider the physical challenges associated with consuming large amounts of fiber-dense foods. This can lead to excessive bloating and feelings of uncomfortable fullness. This may lead clients who are struggling with disordered eating to furthered body image distress. Feeling full or bloated can often equate to feeling “fat” which, in turn, could additionally contribute to reduced overall intake. A possible lack of satiety or lasting satiation from lower calorie intake and less-absorbable forms of plant foods can also lead to confusion with hunger, cravings, and potential bingeing. When weight restoration is necessary, one must be willing to consume balanced, dense meals, including high fat, grain, and vegan protein sources.
Below is a quiz by the experts to assess the origin of your Veganism (from dietitians -Rogers and Beasley):
On a scale of 0-100%, how much does each of the following reasons support your decision to practice veganism?
- Health _____%
- Weight _____%
- Environment _____%
- Ethics _____%
- Aside from avoiding animal-based food, what other lifestyle changes have you made to accommodate veganism?
- Are you willing to increase the portions of your vegan meal plan to support the nutritional rehabilitation of your body and mind, as needed?
- Are you willing to increase the variety of fuel choices in your vegan meal plan to support the nutritional rehabilitation of your body and mind, as needed?
The concerns with Veganism span further than its relationship with disordered eating; lack of adequate nutrient intake in the diet is another issue. Nutrients seen in a diet containing animal products, but are limited in a Vegan diet, include iron, zinc, calcium, Vitamins B12 and B2, Vitamin D, Omega 3’s and protein. These nutrients are obtainable in the Vegan diet; however, one must eat a very well-balanced selection of food choices and will likely require some supplementation such as B12.
Nutrients of concern in Vegan diets and their plant-based sources:
Iron: beans, peas, lentils, blackstrap molasses
Zinc: whole grains, tofu, tempeh, nuts/seeds, fortified grains
B12: fortified cereals, plant milks, some soy products, nutritional yeast
Vitamin D: fortified cereals, soy products
Calcium: legumes, soy products, beans
Riboflavin (vitamin B2): green vegetables, breads, grains and cereals
Omega 3 FA’s: flax, chia, walnuts
Protein: beans, legumes, soy, nutritional yeast, nuts and seeds
*Please note this is not a substitute for a dietetic assessment. Your needs may be greater than this.
Co-written by Lindsay Hettrick, Dietetic Intern-California Polytechnic State University & Marlena Tanner, RDN, CEDRD-S
