Parents make countless decisions to help their children thrive. As awareness grows about the benefits and challenges of vegetarian and vegan diets in adults, many are wondering if the same applies to children and whether these alternative diets help children stay healthy or pose the risk of nutritional deficiencies.
Now, researchers from Italy, the US and Australia have published the most comprehensive study to date comparing vegetarian and vegan diets with a mixed diet in children. Their meta-analysis, published in Critical Reviews in Food Science and Nutritionpaints a clear picture: Diets that include plant-based foods can provide many health benefits often missing from omnivore diets, but only if important nutrients are properly supplemented.
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Comparison of nutrient profiles of different diets in children
After examining data from 59 studies involving children under 18 in 18 countries, the research team found that vegetarian diets (excluding meat, fish and poultry) and even vegan diets (excluding all animal products, including dairy and eggs) can promote healthy development if carefully monitored.
Certain nutrients such as protein, fat, vitamin B12, calcium and zinc are more likely to be deficient without the right supplements. But compared to omnivorous children, vegetarian and vegan children gained more fiber, iron, folic acid, vitamin C and magnesium, and consumed fewer calories overall.
Beyond individual nutrients, the study found that vegetarian and vegan children tended to have a better cholesterol profile, a strong indicator of cardiovascular health. When comparing physical sizes, they were on average slightly shorter and had a lower BMI. fat massand bone mineral content than their omnivorous peers.
Children can thrive on vegetarian and vegan diets with the right support
This large-scale meta-analysis, which included 7,280 vegetarians, 1,289 vegans, and 40,059 omnivores, highlights that each diet type has both advantages and potential disadvantages. The researchers also highlight that the evidence for vegan diets is not as strong, simply because fewer studies included vegan children.
However, the research team noted in press release that parents who choose a plant-based diet for ethical, environmental or health reasons should not be disappointed. In fact, many of the health benefits observed in vegetarian and vegan children are often missing from today's typical omnivorous diets.
“Our analysis of the available evidence shows that well-planned and appropriately supplemented vegetarian and vegan diets can meet nutritional needs and support healthy growth in children,” lead author Monica Dinu, from the Department of Experimental and Clinical Medicine at the University of Florence in Italy, said in a press release.
A balanced diet is the key to success
Overall, the researchers advise families to approach vegetarian and vegan diets with a clear plan, especially during key growth periods, and to contact pediatricians or nutritionists if they are unsure of their child's nutrient intake. When it comes to research, they emphasize the need for ongoing data collection to clarify how a plant-based diet can be made as healthy and effective as possible.
Wolfgang Marx from the Center for Food and Mood at Deakin University in Australia explained in a press release that while we already know how well planned vegetarian and vegan diets may work in adults; reliable data in children is limited. He also emphasized that focusing too much on nutrition labels can distract from meeting nutritional needs.
“Our findings suggest that a balanced approach is needed, with families paying close attention to specific nutrients, especially vitamin B12, calcium, iodine, iron and zinc, to ensure their children get what they need to thrive,” he said.
This article does not contain medical advice and should be used for informational purposes only.
Read more: Adding More Plant Proteins to Your Diet Can Increase Your Lifespan
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