Russian vegan influencer Zhanna D’Art was admired and followed by millions of people across the globe for her “healthy” food choices. She swore by the raw vegan diet, which made her a star. It ended up killing the 39-year-old, slowly but surely.
Zhanna reportedly died of ‘starvation’ while following a raw vegan diet. According to the New York Post, the food influencer, who frequently shared raw food images on her social media handle with over a million viewers, was given medical treatment during her Southeast Asia tour but died on July 21.
If you are still trying what Zhanna preached – stop now!
Veganism is the diet which is wholly plant based, and completely excludes animal and animal products. An ideal vegan diet includes fruits, vegetables, whole grain products, nuts, seeds and legumes. While going vegan has become popular, some health freaks are going too far and only eating plant foods that can be consumed without cooking.
A raw vegan diet is made up of raw foods, and is based on the premise that processed foods are detrimental to health. A completely raw vegan diet, of which even Gwyneth Paltrow and Demi Moore are strong advocates, may do more harm than good in the long run, warn experts.
Nutritionist and Lifestyle Educator Karishma Chawla says people may choose to go vegan for various reasons such as ethics, religion, spiritual considerations, health and environmental concerns. Also, a lot of individuals are allergic or intolerant to dairy.
“Mindfully, balanced planned vegan diets have been found to satisfy nutritional needs and also have numerous health benefits including reducing the risk of heart disease, colon and lung cancer, osteoporosis, diabetes, kidney disease, hypertension, obesity, and a number of other conditions,” explains Karishma.
“Vegan uncooked and unprocessed foods exclude all foods of animal origin and comprise only raw food. The basic idea is that food should be eaten either completely raw or heated at temperatures below 104–118°F (40–48°C). Fruits, vegetables, nuts, seeds, sprouted grains and legumes are the main components of the diet, and the aim is to exclude processed foods,” she says.
Eliminating all animal products from the diet increases the risk of certain nutritional deficiencies such as those of Vitamin B-12, Vitamin D, Calcium, and Omega 3 Fatty Acids. “Hence it is imperative to consume supplements to help with deficiencies,” Karishma cautions.
According to Karishma, it is believed that the diet can help enhance the immune system while excluding processed foods will help stabilise blood sugar levels, boost metabolism, improve the detoxification process and boost hormone health and weight management.
“Though it has benefits, we must only adopt a diet that aligns with our body, mind and soul,” Karishma stresses. “I support the concept of bio-individuality, where one diet doesn’t fit all — hence I would not confine myself to raw foods. I am aware of my body’s needs and I like to go with a mix of cooked and raw like fruits, nuts or seeds and salads,” adds the ace nutritionist, who advocates a similar approach for everyone, rather than choosing a drastic diet.
Eat a balanced diet for a balanced life!
Before picking any kind of diet, ask yourself:
1. Is this going to enhance my health or lead to starvation?
2. Should I take an expert’s opinion?
Dangers of a fruit-only diet
Can just fruits supply all the macronutrients we need? The answer is a big No! “Remember, a balanced diet comprises of carbs, proteins, fats and adequate fibre. We can’t just pick just one bracket for optimal living. All fruits do not have a low GI, hence eating fruits high on sugar on a daily basis can also lead to high sugar levels,” says Karishma.
Another Nutritionist, Nupuur Patil says the passing of Zhanna is a tragic reminder of the importance of balanced nutrition. “While a vegan diet can be healthy, relying solely on raw foods poses significant challenges,” she feels.
Cautioning that raw vegan diets may lack essential nutrients like protein, iron, calcium, Vitamin B12, and Omega-3 Fatty Acids, Nupuur says “Protein deficiency can lead to muscle wasting and weakness, while iron deficiency can cause anaemia, fatigue, and compromised immunity.”
She emphasises that extreme diets require careful planning and monitoring. “It’s crucial to ensure adequate nutrient intake through a variety of plant-based sources, including legumes, nuts, seeds, fortified foods and leafy greens. Vitamin B12 supplements are essential for vegans,” she says.
Those following restrictive diets should regularly consult a registered dietician or nutritionist to assess their nutritional status and adjust their eating plan accordingly. “Each person’s nutritional needs are unique, and professional guidance can prevent deficiencies and promote overall health,” Nupuur adds.
Veganism can be beneficial when approached responsibly
Kuntal Joisher, vegan nutrition and fitness expert feels it is essential to recognise that Veganism, as a dietary choice, can be healthy and beneficial when approached responsibly, with adequate knowledge and planning.
“A well-balanced vegan diet can provide all the necessary nutrients for overall health and wellbeing. There are tens of millions of vegans all around the world who are thriving and have great health and fitness. That said, a 100% raw vegan diet, particularly one that is highly restrictive, may present challenges in meeting essential nutritional requirements, such as B12, D3, zinc, and especially protein,” says Kuntal.
He stresses that informed and balanced dietary choices need to be promoted. “Encouraging a diverse and varied vegan diet that includes a wide array of plant-based foods, including fortified foods or supplements when necessary, can help ensure all nutritional needs are met,” he notes.
Kuntal feels it is crucial to avoid generalising based on isolated incidents and instead focus on promoting evidence-based dietary practices for overall health and wellness. “Veganism has gained significant popularity, with many thriving athletes and individuals adopting this lifestyle,” he says.
