Benefits and Risks of Veganism in Childhood
Veganism is gaining traction in various regions worldwide. While comprehensive global statistics are scarce, about 3% of people were estimated to be vegan in 2018. In the U.S., a recent Gallup poll indicated that only 1% of the population identifies as vegan.
A survey conducted by The Vegan Society recently found that approximately 3% of people in the UK adhere to a plant-based diet, which translates to about two million individuals.
Despite its growth, there have been isolated incidents of severe malnutrition in infants that raised concerns about the safety of vegan diets for children.
Expert opinions on children’s health and veganism are varied globally. Official dietary groups in both the U.S. and the UK assert that a well-planned vegan diet can be healthy for children, while some health authorities in Germany, France, Belgium, and Poland express reservations.
Historically, there’s been limited research on the effects of a plant-based diet on children, but that’s changing with emerging studies providing new insights.
So, what does veganism actually entail? Vegans avoid all animal-derived foods, including meat, fish, dairy, and eggs. Instead, they rely on a plant-based diet that consists of vegetables, fruits, nuts, seeds, beans, legumes, and many other staples, like bread and pasta—some of which may be inadvertently vegan.
1. Health Benefits of Plant-Based Diets
“The biggest advantages we observe are related to cardiovascular health,” states Federica Amati, a nutritional scientist. Research shows that people on vegan diets have lower levels of LDL cholesterol, fewer arterial blockages, and a reduced risk of heart attacks and strokes. They are often leaner and face a lower risk of obesity.
Moreover, a plant-based diet is associated with a lower risk of metabolic diseases, including type 2 diabetes, as well as certain cancers like colorectal cancer.
Plants are also rich in fiber, an essential nutrient that most people don’t consume in adequate amounts. They contain polyphenols, which possess antioxidant properties and are linked to various health benefits, such as a reduced risk of heart disease and diabetes.
On the flip side, animal-based foods typically have higher saturated fat content, which, if consumed in excess, can elevate levels of harmful LDL cholesterol and increase the chances of heart disease.
Amati emphasizes that while foods contribute positively to our health, they also come with downsides—like saturated fats and other chemicals that could lead to inflammation in the gut.
In contrast, plant-based foods, like edamame, provide protein along with beneficial vitamins and minerals, making them a healthier option overall.
However, there are potential downsides to heavy reliance on plant foods. Some essential vitamins and minerals are primarily found in animal-derived products.
2. B12 Deficiency Risks
Children have a higher nutritional requirement due to their growth phase. Missing out on crucial nutrients like B12 can affect nerve function and red blood cell production, potentially hindering their learning and brain development.
3. Vegan Sources of Omega-3
Vegan children may also lack omega-3 fatty acids, essential for brain function. While EPA and DHA are primarily found in fish and algae, ALA is present in seeds and leafy greens. However, ALA doesn’t provide the same health benefits.
4. Potential for Severe Deficiencies
Many essential nutrients can be supplemented or found in fortified foods. For instance, B12 can be easily supplemented, as pointed out by Malgorzata Desmond, a clinical dietician. Careful planning is necessary to ensure an adequate intake of nutrients like iron and zinc, which are less efficiently absorbed from plant sources.
Some studies indicate that, while vegan children can theoretically obtain all nutrients needed, this doesn’t always translate effectively in practice.
5. Importance of Dietary Planning
A 2021 study comparing the health of Polish children following vegan, vegetarian, or omnivorous diets revealed that although two-thirds of vegan and vegetarian kids took B12 supplements, vegan children showed lower calcium levels and greater risks of deficiencies in several nutrients.
Interestingly, vegan children were leaner and had lower cholesterol, which might suggest a reduced heart disease risk later in life. Yet, data also indicated they were 3-4 cm shorter, although still within normal height ranges. The concern arose from lower bone mineral density, increasing potential osteoporosis and fracture risks later in life.
“We have only until about age 25-30 to build bone density,” notes Desmond, highlighting the urgency of these findings.
While research indicates that both adults and children on vegan diets might have lower bone mineral density, the exact reasons remain unclear. Calcium and vitamin D play vital roles here, and even though vegan children had slightly lower calcium intakes, Desmond suggests various factors could contribute to these findings.
6. Carefully Planned Vegan Diets are Safe
Desmond asserts that more research is necessary to thoroughly understand the risks associated with veganism in children. Based on current evidence, however, a responsibly managed vegan diet seems safe for children.
Tom Sanders, an expert in nutrition, echoes this sentiment, noting that children can thrive on vegan diets provided they avoid common pitfalls.
7. Fortified Foods Can Help
Fortified plant milks and yogurts offer nutrients like calcium and vitamin D. Sun exposure is crucial for vitamin D production, especially during times when UV levels are lower.
Iron-rich foods can include legumes and beans; pairing them with vitamin C-rich items can enhance absorption.
8. Care with Ultra-Processed Foods
Opting for diverse, whole food sources over ultra-processed options is advisable. Some individuals may consume vegan diets consisting mainly of processed foods, which could compromise overall nutrition.
If individuals focus solely on supplements without a varied diet, the outcomes may not be as positive.
9. The Need for Research
Experts stress that parents should familiarize themselves with key nutrients like B12, vitamin D, calcium, and iron to plan their children’s diets effectively. Consulting healthcare professionals, especially dietitians, is also beneficial. Regular monitoring of children’s growth is vital for catching any delays early.
