Should Seniors Consider a Plant-Based Diet?

Benefits of a Vegan Diet

When done correctly, a vegan diet can have a variety of health benefits. Many vegans report weight loss, and a variety of studies indicate that plant-based diets can have positive health effects.

One study finds that adherence to a plant-based diet is associated with a lower risk of cardiovascular mortality, while others find that these diets may help to reduce the risk of colorectal cancers and even prevent diabetes.

On top of this, many people also point to the ethics of plant-based diets. Not only do they create less of a carbon footprint, but — for many people — they also remove the guilt associated with eating other beings.

Risks of a Vegan Diet for Seniors

Benefits aside, older adults need to take greater care when making sudden changes to their diet, and this is especially true with ditching animal products. A 2022 study published in Advances in Nutrition found that seniors adopting a plant-based diet often had a greater risk of muscle and strength loss.

While it’s possible to supplement protein in plant-based diets, many people fail to do so properly, and inadequate protein intake can result in serious health problems for seniors, including fatigue, skin fragility, and longer illnesses.

So if a person wishes to go vegan, they should perform the necessary planning.

4 Tips for Older Adults Starting a Vegan Diet

1. Don’t leave out the protein and calcium.

A plant-based diet does not simply mean cutting out blocks of the food pyramid. You still need nutrients like protein and calcium to keep your body strong and healthy. Remember that plant proteins have less anabolic content than meat, meaning you’ll want to select your foods carefully.

Foods like beans, chickpeas, and lentils are full of protein, and almost every major green veggie has plenty of calcium for your diet.

2. Mind your vitamins (D and B12).

Vegans and vegetarians sometimes have trouble getting enough vitamin B12 because it cannot be found in plants. A B12 deficiency can result in serious lack of energy, so if you’re considering a plant-based diet, you should stock up on B12-rich foods like fortified grains and soy products. Make sure to check with your doctor to see what amount is right for you!

3. Eat iron-rich foods.

Iron is one of the most important nutrients we consume because it is a major component in creating hemoglobin, the protein that allows your red blood cells to carry oxygen! Plant-based proteins tend to have non-heme iron, which our bodies absorb much slower than heme iron from meat. Most plant based diets incorporate iron from tofu, lentils, fortified grains, and dried fruits as well as protein such as quinoa.

4. Create a plan with your doctor.

For older adults considering a plant-based diet, it is extremely important to do so with a plan. Your body has spent years absorbing meat-based proteins, and it may not be able to handle drastic changes later in life without health consequences. If you are considering a plant-based diet, be sure to consult with your healthcare professional to determine the safety and efficacy of such a change.