This week we will be discussing the Vegan diet. This diet is 100% plant based and includes no animal products whatsoever.
The vegan diet, which is usually driven by environmental concerns and / or ethical beliefs, can have a strong anti-inflammatory potential. It requires careful supplementation and strict monitoring to ensure that the individual is getting all their nutritional requirements. Supplementation in a vegan diet is essential, not optional.
The benefits of this way of eating include:
- It can be rich in nutrients. A well-planned vegan diet is typically high in fiber, antioxidants, vitamins, and phytonutrients that support overall health and immunity.
- It can be supportive of heart health. Plant-based diets are associated with lower cholesterol levels, reduced blood pressure, and a decreased risk of cardiovascular disease.
- It can benefit gut health. A high fiber intake helps nourish beneficial gut bacteria, which supports digestion and overall metabolic health.
- It can have anti-inflammatory effects because plant foods are rich in compounds that can help reduce chronic inflammation in the body.
- It has environmental benefits. A vegan diet generally has a lower environmental footprint in terms of greenhouse gas emissions, land use, and water consumption.
The potential negative effects include:
- A high risk for vitamin B12 deficiency which can lead to anemia, neuropathy, and cognitive changes
- Essential fatty acid imbalance due to inefficient conversion alpha linoleic acid (ALA) to EPA/DHA. This can impact brain, eye, and hormone health as well as inflammation regulation
- Sarcopenia (muscle loss)
- Thyroid stress due to low iodine and selenium intake and high intake of goitrogenic foods (raw cruciferous veg and soy)
- Increased risk for insulin resistance, PCOS and fatigue due to increased carbohydrate load
- Strain on the nervous system. Chronic under-nourishment can elevate cortisol which can increase anxiety, cold intolerance, and can contribute to sleep disturbances
Listen to my interview with Brad Kirsten from Radio Cape Pulpit on 12 March 2026 to learn more. Listen to my next interview on Thursday at 7.45am.