Vegetarian and vegan diets are rapidly gaining popularity worldwide, fueled by health, ethical, and environmental motivations. While plant-based eating offers numerous benefits, successfully adopting these diets requires careful planning to meet essential nutritional needs. Experts from France’s Agency for Food, Environmental and Occupational Health & Safety (Anses) have spent five years conducting an extensive literature review and research to evaluate vegetarian and vegan diets. Their two comprehensive reports provide evidence-based insights into the health benefits, potential risks, and nutritional considerations of plant-based eating, helping individuals make informed dietary choices while maintaining optimal health.
Health benefits of vegetarian and vegan diets
According to a study published by Anses, vegetarian and vegan diets are associated with several health advantages, provided nutritional balance is maintained.Lower risk of type 2 diabetes: The report highlights moderate evidence suggesting that vegetarians have a reduced risk of developing type 2 diabetes compared to non-vegetarians. This aligns with global research pointing to the benefits of plant-based diets in maintaining healthy blood sugar levels.Potential heart health benefits: There is weaker evidence indicating that plant-based diets may help lower the risk of heart disease by improving cholesterol levels, reducing inflammation, and supporting cardiovascular function.Other possible health improvements: Some studies also suggest that vegetarian diets may support reproductive health, reduce the risk of certain cancers, alleviate gastrointestinal issues, and protect against eye-related conditions.While these benefits are promising, the experts caution that proper nutritional planning is essential to maximize these advantages.
Potential health risks of plant-based diets
Anses also examined potential health risks linked to vegetarian and vegan diets. The findings indicate: possible nutrient deficiencies, long-term metabolic concerns, and specific risks for children, pregnant women, and elderly populations.Bone health concerns: Some evidence points to a higher risk of bone fractures among individuals with poorly planned vegetarian or vegan diets due to deficiencies in calcium, vitamin D, and vitamin B12.Nutritional deficiencies: The review noted “less favourable” levels of iron, iodine, vitamin B12, vitamin D, and calcium-phosphate balance in vegetarians, with vegans particularly prone to low vitamin B2 and B12 levels.Other possible risks: Some preliminary research hints at potential congenital or developmental concerns, though experts agree that more studies are needed to establish any direct links.
5 years of research: Anses study on vegetarian and vegan diets
The two reports from Anses represent the culmination of five years of systematic research, combining a literature review of 131 studies and the development of dietary recommendations.Scientific literature review: Experts examined the impact of vegetarian and vegan diets on health outcomes across diverse populations, including metabolic, cardiovascular, and micronutrient aspects.Dietary recommendations: Using an optimization tool, the team formulated guidelines considering nutrition, potential food contamination, and typical eating patterns to help vegetarians and vegans maintain balanced diets.Perrine Nadaud, deputy head of Anses’ nutritional risk assessment unit, emphasized that while some conclusions are based on weaker evidence, future research may refine or adjust these recommendations.
Nutritional challenges for vegetarians and vegans
Maintaining adequate nutrient intake is critical for plant-based diets:
- Key nutrients often low in vegetarians: Iron, iodine, vitamins B12 and D, and calcium-phosphate balance.
- Additional vegan considerations: Vitamin B2, B12, zinc, and certain Omega-3 fatty acids can be difficult to obtain without fortified foods or supplements.
The UK’s National Health Service (NHS) also echoes this, noting that with careful planning, a vegan or vegetarian diet can meet all nutritional requirements, but failure to do so may lead to deficiencies and health risks.
Vegetarianism and veganism in France
Vegetarianism in France remains relatively niche, but interest is growing:A 2021 IFOP survey found that only 2.2% of French adults identify as vegetarian, while around 8% attempt to limit meat consumption.Motivations include animal welfare concerns, environmental impact, and health benefits.Supporting this, a 2023 study in Nature highlighted that reducing meat consumption lowers environmental impact, including greenhouse gas emissions, land use, water use, and biodiversity loss.
Recommended foods for plant-based diets
Anses provides clear guidance for vegetarians and vegans to maintain nutritional balance:
- Daily essentials: Fruits, vegetables, legumes (lentils, beans), starchy foods or bread, nuts and seeds, brewer’s yeast, dairy products, or fortified vegan alternatives.
- Focus on key nutrients: Include sources of vitamin B12, vitamin D, Omega-3 fatty acids, iron, calcium, zinc, and iodine, particularly for vegans.
- Supplementation if necessary: Fortified foods or dietary supplements can help meet nutritional needs, especially for nutrients harder to obtain from plant-based sources.
Disclaimer: This article is for informational purposes only and summarizes research from the French Agency for Food, Environmental and Occupational Health & Safety (Anses). It is not a substitute for professional medical advice. Individuals considering vegetarian or vegan diets should consult a qualified healthcare or nutrition professional to ensure their diet meets all nutritional needs.Also Read | Balance your stress hormones naturally: Causes, symptoms, and simple lifestyle habits for better health