Veganism: A Doctor’s Perspective on a Popular Trend
Hello, friends. Every day, patients come to me with the same question:
“Doctor, is veganism healthy or harmful?”
Veganism has become one of the most talked-about topics in our state. In Los Angeles, San Francisco, and Sacramento, dozens of vegan cafés are opening, farmers’ markets are offering more organic produce, and supermarkets are competing to provide the widest variety of plant-based meat and dairy alternatives.
But behind the colorful Instagram posts and trendy avocado toasts lies a real question: is this lifestyle suitable for everyone, and how beneficial is it, really?
As a physician, I want to share a medical perspective: to explain where veganism has proven benefits, and where risks may arise that people often overlook.
Why People Become Vegans
Everyone has their own path. Some give up meat for the sake of animals, others — for health reasons, and some just want to be “on trend.”
In California, there are also unique local reasons:
many think about drought and the environment,
some choose veganism for more energy and clearer skin,
and others switch to a plant-based diet because their doctor advised it.
Arguments “For”: Proven Benefits
1. Heart Protection
A plant-based diet lowers levels of “bad” cholesterol and helps regulate blood pressure. This is especially important in the U.S., where heart disease remains the leading cause of death.
2. Weight Control
On average, vegans weigh less. Fiber from vegetables and legumes promotes satiety faster, making overeating less likely.
3. Lower Risk of Diabetes
According to the American Diabetes Association, people on plant-based diets tend to have greater insulin sensitivity.
4. Environmental Impact
The meat industry consumes enormous amounts of water and contributes up to 15% of global greenhouse gas emissions. In California, where every drop of water counts, this argument carries special weight.
Arguments “Against”: What People Often Forget
1. Nutrient Deficiencies
The most common issues among vegans are deficiencies in:
vitamin B12,
iron,
calcium,
omega-3 fatty acids.
This is directly connected to the complaints I hear from patients — fatigue, pale skin, and hair loss.
2. Economics and Everyday Life
Vegan products are often more expensive. Traveling outside major cities can turn into a quest: finding a balanced vegan meal in a regular diner isn’t easy.
3. Not Always Healthy
Vegan burgers or nuggets may be loaded with salt, sugar, and preservatives. “Vegan” doesn’t automatically mean “healthy.”
4. Psychological Factor
Many of my patients admit that being the only vegan in their family or among friends is hard. Especially in California, where barbecues and Mexican cuisine are deeply rooted in social life.
Myths vs. Reality
Myth: Veganism is suitable for everyone.
Fact: Children, pregnant women, and older adults require careful monitoring and supplements.
Myth: Vegans are always slim.
Fact: Caloric excess is possible even on a plant-based diet.
Fact: Mass production of avocados and almonds requires huge amounts of water — up to 4 liters per single almond. For California, that’s a serious burden.
Stories from My Practice
One of my patients, a 32-year-old woman from San Francisco, went fully vegan. After a year, she developed extreme fatigue and dizziness. Blood tests showed anemia caused by iron and B12 deficiency. Once her diet was adjusted and supplements added, her condition improved significantly.
Another case: a 45-year-old man from Sacramento who struggled with obesity and high blood pressure. After switching to a vegan diet, he lost 26 pounds in a year, his blood pressure normalized, and he was able to lower his medication dose.
These examples show one thing clearly: everything depends on how the diet is structured.
Practical Advice
If you decide to try veganism, here are my medical recommendations:
Get blood work done first: check vitamin B12, ferritin (iron), and vitamin D.
Take supplements — especially B12 and omega-3.
Keep your meals diverse: legumes, nuts, seeds, whole grains, and vegetables of all colors.
Mind your protein intake: tofu, lentils, chickpeas, and quinoa can meet your needs.
Maintain balance: even on a vegan diet, chips and sweets are still junk food.
A Sample Vegan Day Menu
Breakfast: oatmeal with almond milk, berries, and chia seeds.
Snack: spinach-banana smoothie with a plant-based protein powder.
Lunch: salad with chickpeas, quinoa, avocado, and olive oil.
Afternoon snack: an apple and a handful of nuts.
Dinner: tofu stir-fry with broccoli, carrots, and soy sauce.
This type of diet provides fiber, protein, vitamins, and plenty of energy.
As a doctor, I believe veganism can be beneficial — but only if approached wisely. It’s not a cure-all or a magical solution. For some, it’s a way to improve health and support the environment; for others, it can lead to deficiencies and health issues.
California is one of the best places for vegans: we have access to fresh fruits, vegetables, and innovative plant-based products year-round. But even here, it’s vital to remember: nutrition should always be balanced and intentional.