The vegan diet is healthy right? Well it can be, but sadly most vegans make big mistakes that end up making the diet extremely unhealthy. These mistakes makes the leading cause of death of a vegan heart decease. On the surface this makes no sense. How can people who eat a diet that is supposed to making a heart attack impossible die of just that. That and other reasons is what we will take a look at on this list. So let’s get started.
Too Much Omega-6
Look at that pretty sunflower. A sunflower is good for you right? No!
Eating too much omega-6 fats is biggest mistake a vegan can make. And it’s a very easy mistake to make. As a vegan you naturally eat more plant based foods (duh). But you might not know that some plants are high in omega-3 and some are high in omega-6.
Omega-6 is by far the easiest to eat a lot of. This is because it is in so many foods. Both processed and unprocessed foods.
The first thing you want to do it remove these oils from you diet. Sunflower oil, Corn oil, Wheat oil, Germ Oil, Soybean Oil and Margarine. When you eat these oils you get a high amount of omega-6 and you are missing an opportunity to get some super healthy omega-3 fatty acids. A high omega-6 to omega-3 ratio is sure way to maximise your risk of heart decease.
Not enough Omega-3
Everybody knows that eating omega-3 fatty acids is healthy. But as you just read a vegan has to eat even more because of their higher omega-6 intake. Omega-6s and Omega-3s don’t have the same effects. Omega-6s are pro-inflammatory, while Omega-3s have an anti-inflammatory effect
There are plenty of options to add more omega-3 to your diet without having to eat fatty fish. Humans has evolved eating a diet with a omega-6:omega-3 ratio of about 1:1. I an regular modern diet this number is 10:1 and in a vegan diet it is 17:1 on average. To prevent the harms of a low omega-3 to omega-6 ratio you simply do two things. The first we already covered. Eat less omega-6. The second is ofcourse to eat more omega-3. You should be aiming of a ratio that is no more than 3:1 and in a perfect world you hit 1:1. So lets look at what foods you should eat more of to get a high dose of omega-3s in your vegan diet.
Lets take a look at the foods you should have in your diet as a vegan to make sure you get plenty of omage-3s. Ground flax seeds, chia and hemp seeds, beens, Leafy Greens, berries, wild rice, herps and spices, mangos and melons.
B12 Vitamin Deficiency
All vegans should supplement with B12 vitamins. When you do not eat meat, dairy or eggs, you will be missing the B12 vitamin. Adults should have 2.4 mcg every day. A B12 deficiency is serious and the list of problems is long. But the solution is simple. Just supplement daily and this potentially catastrophic problem goes away.
Not Enough Protein
Do we really need that much protein? Well no. But a lot of vegan get very little. This does result in loss of lean bodymass. This is a big problem because the amount of lean mass is a great indicator of your metabolic age. The less mass the older your body is. Often people get sick because their body-age is way older than their actual age. Aim for a minimum of 0.6grams of protein per pound of weight. If needed supplement with a vegan protein powder.
Horribly Unhealthy Diet
A lot of vegans eat very unhealthy. There are plenty of unhealthy vegan options to choose from. If you think eating vegan is all it takes to be healthy, you are dead wrong. A diet that is mostly based on whole foods needed to live a long and healthy life. Extra pounds of fat on your body is just as unhealthy as eating extra pounds of animal fat in your diet. If you are overweight your body can not tell that you are not eating animal fat. This is simply because the extra fat on your body is causing just as much damage as unhealthy animal fats.