Abstract
Interest in vegan diets has increased globally as well as in Slovenia. The quantity of new scientific data requires a thorough synthesis of new findings and considerations about the current reserved position of the vegan diet in Slovenia. There is frequently confusion about the benefits of vegetarian diets that are often uncritically passed on to vegan diets and vice versa. This narrative review aims to serve as a framework for a well-designed vegan diet. We present advice on how to maximize the benefits and minimize the risks associated with the vegan diet and lifestyle. We highlight the proper terminology, present the health effects of a vegan diet and emphasize the nutrients of concern. In addition, we provide guidance for implementing a well-designed vegan diet in daily life. We conducted a PubMed search, up to November 2021, for studies on key nutrients (proteins, vitamin B12, vitamin D, omega-3 long chain polyunsaturated fatty acids (eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)), calcium, iron, zinc, iodine and selenium) in vegan diets. Given the limited amount of scientific evidence, we focus primarily on the general adult population. A well-designed vegan diet that includes a wide variety of plant foods and supplementation of vitamin B12, vitamin D in the winter months and potentially EPA/DHA is safe and nutritionally adequate. It has the potential to maintain and/or to improve health. For physically active adult populations, athletes or individuals with fast-paced lifestyles, there is room for further appropriate supplementation of a conventional vegan diet according to individuals’ health status, needs and goals without compromising their health. A healthy vegan lifestyle, as included in government guidelines for a healthy lifestyle, includes regular physical activity, avoidance of smoking, restriction of alcohol and appropriate sleep hygiene.
Highlights
Contemporary dietary guidelines need to focus on health, the environment and animal welfare; they are currently threatening all three [1,2]
The prevalence of diabetes in Slovenia is defined by data on prescribed blood glucose-lowering drugs, and the 2017 report has shown that approximately 111,400 individuals take medicines to lower blood glucose (8% of the population), which is a 33% increase compared to 2008 [111]
The results suggested that a vegan diet supplemented with vitamins B12 and D, EPA/DHA, creatine and vegan protein combined with a resistance workout may support the loss of body mass and BF % but preserve and even increase muscle mass [147]
Summary
Contemporary dietary guidelines need to focus on health, the environment and animal welfare; they are currently threatening all three [1,2]. Our intervention study of a community-based whole-food plant-based lifestyle program (i.e., a supplemented vegan diet, 45 min of moderate-intensity PA 2–3 times weekly, and a support system) showed substantial body mass loss with effective muscle mass preservation [59,68]. A vegan lifestyle in terms of effective and healthy body mass loss or successful control of proper body mass and body composition includes a well-designed vegan diet combined with a healthy and active lifestyle. This means including at least 150–300 min/week of vigorous-intensity PA (e.g., resistance workouts) or some equivalent combination of moderate-intensity and vigorous-intensity aerobic PA as recommended by the World Health Organization (WHO) guidelines for healthy adults. The WHO recommends that an individual add two or more times a week a moderateintensity to high-intensity resistance workout [85]
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