Understanding The Vegan Diet
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What It Is
A vegan diet consists of plant-based foods with no dairy, eggs, or other foods of animal origin, including honey. There are people who choose to eat vegan for health purposes only and there are people who choose to live a 100% vegan lifestyle for health and animal ethics. Therefore, those who choose a 100% vegan lifestyle also avoid leather, fur, silk, wool and cosmetics and soaps derived from animal products.
The Logic
People choose to be vegan for various reasons including, health, environmental, and/or ethical reasons regarding animal treatment. Vegans believe the Standard American Diet (SAD) and eating animal products promote disease and environmental harm. A vegan diet includes fruits, general vegetables, leafy green vegetables, sea vegetables, whole grains and whole grain products, nuts, seeds and legumes. They specifically and strictly avoid animal-based products as they do not believe there is a biological need to eat animals and they also support animal ethics.
Vegans hold that they get plenty of protein from plant-based proteins. These include, grains, legumes, seeds, nuts, vegetables and sea vegetables, which provide amino acids, the building blocks of protein for energy utilization. Amino acids are combined in the body to form complete protein, which your body does on its own from what you consume throughout the day.
Eating vegan is free of cholesterol since the only dietary sources of cholesterol are from animal products. Cholesterol is very important for our bodies; however, our bodies already manufacture cholesterol in our liver and intestines. It is also a low saturated fat diet. For these reasons, vegans statistically experience less heart disease and cancer. Oils are permitted in a vegan diet; however, they are recommended to be used sparingly. Some examples include olive oil, coconut oil, avocado oil and grape-seed oil. Vegans are recommended to incorporate sunlight, Vitamin D supplements and Vitamin D fortified foods since the diet itself does not include sufficient sources of Vitamin D. Many people think that vegan diets are low in calcium since dairy is avoided; however, that is not the case. A healthy vegan diet includes plenty of calcium from dark leafy green vegetables, sea vegetables, tofu, fortified soy milk and orange juice, and a variety of fruits, vegetables, nuts and seeds.
Though the vegan diet is very achievable, vegans usually need to supplement with Vitamin B12. In an open letter from vegan organizations and health professionals, it was recommended that if you follow a vegan diet, to eat B12 fortified foods two or three times a day; take one B12 supplement daily that provides 10 micrograms; and take a weekly B12 supplement that provides 2000 micrograms(1). If you are taking prescription medication, please be sure to check with your healthcare provider if B12 supplementation is right for you.
A vegan diet consists of plant-based foods with no dairy, eggs, or other foods of animal origin, including honey. There are people who choose to eat vegan for health purposes only and there are people who choose to live a 100% vegan lifestyle for health and animal ethics. Therefore, those who choose a 100% vegan lifestyle also avoid leather, fur, silk, wool and cosmetics and soaps derived from animal products.
The Logic
People choose to be vegan for various reasons including, health, environmental, and/or ethical reasons regarding animal treatment. Vegans believe the Standard American Diet (SAD) and eating animal products promote disease and environmental harm. A vegan diet includes fruits, general vegetables, leafy green vegetables, sea vegetables, whole grains and whole grain products, nuts, seeds and legumes. They specifically and strictly avoid animal-based products as they do not believe there is a biological need to eat animals and they also support animal ethics.
Vegans hold that they get plenty of protein from plant-based proteins. These include, grains, legumes, seeds, nuts, vegetables and sea vegetables, which provide amino acids, the building blocks of protein for energy utilization. Amino acids are combined in the body to form complete protein, which your body does on its own from what you consume throughout the day.
Eating vegan is free of cholesterol since the only dietary sources of cholesterol are from animal products. Cholesterol is very important for our bodies; however, our bodies already manufacture cholesterol in our liver and intestines. It is also a low saturated fat diet. For these reasons, vegans statistically experience less heart disease and cancer. Oils are permitted in a vegan diet; however, they are recommended to be used sparingly. Some examples include olive oil, coconut oil, avocado oil and grape-seed oil. Vegans are recommended to incorporate sunlight, Vitamin D supplements and Vitamin D fortified foods since the diet itself does not include sufficient sources of Vitamin D. Many people think that vegan diets are low in calcium since dairy is avoided; however, that is not the case. A healthy vegan diet includes plenty of calcium from dark leafy green vegetables, sea vegetables, tofu, fortified soy milk and orange juice, and a variety of fruits, vegetables, nuts and seeds.
Though the vegan diet is very achievable, vegans usually need to supplement with Vitamin B12. In an open letter from vegan organizations and health professionals, it was recommended that if you follow a vegan diet, to eat B12 fortified foods two or three times a day; take one B12 supplement daily that provides 10 micrograms; and take a weekly B12 supplement that provides 2000 micrograms(1). If you are taking prescription medication, please be sure to check with your healthcare provider if B12 supplementation is right for you.
Vegan Approved Foods
Foods To Exclude
The Criticisms
Individuals who stop eating meat and dairy products are at risk of not getting some essential nutrients. Though many vegans promote eating a variety of plant-based proteins, there is evidence to suggest that it is more difficult to get all the essential amino acids from plants in the right ratios, as compared to animals(2). Vegans may also be deficient in some important nutrients only found in animal products, like carnosine and Vitamin B12. Carnosine is highly concentrated in skeletal muscles, and is a nutrient that protects our muscles against degeneration and promotes healthy function and contraction of our muscles. A study found that eating only plant-derived foods was an associated risk factor for reduced muscle carnosine stores(3).
Regarding B12, or cobalamin, you can only get bacteria-synthesized B12 from animals or from supplementation. Vitamin B12 helps make DNA and red blood cells and maintains the central nervous system. Daily recommended amounts are age dependent. Very low B12 or B12 deficiency can cause anemia and nervous system damage. Vegans are subject to vitamin B12 deficiency because they do not eat animals that store bacteria-synthesized B12. The only reliable vegan sources of B12 are foods fortified with B12. That may include fortified plant-based milks, soy products, or breakfast cereals. It is thought that some plant-based foods like seaweed, spirulina, brewers yeast, and fermented soy have B12; but in fact have B12 analogs, which have a similar molecular structure but are not true B12. Supplements of B12 often have to be used to avoid health consequences of deficiency.
There is also research to suggest that the most active form of Omega-3 fatty acids, DHA, is most sufficient from animals verses plants(4). DHA promotes physical, mental, and neurological health.
Most of the research that has been conducted to demonstrate vegan or vegetarian diets as superior to including animal foods, were largely observational studies, which can show correlation, not causation. The bottom line criticism is that there is not enough scientific causal evidence to suggest that a vegan or vegetarian diet is superior than to those who also include animal products in moderate amounts.
Is It For You?
Following a vegan diet can be extremely beneficial for many people. There is a lot of anecdotal evidence (testimonies) to suggest that this way of eating offers a myriad of health benefits. If you want to eat a vegan diet, be sure to monitor your calorie to nutrient intake. As mentioned earlier, it is recommended that if you follow a vegan diet, to supplement with Vitamin B12. Many vegans can still be lured into "vegan" processed food. Be sure to derive your food from as much whole food as possible. Check out the resources at the top of the page to learn more about sustainable ways of eating vegan.
Determining what the ideal diet is for modern humans is unavoidably complex. There is so much variation (bio-individuality) among individuals and populations, that what works for one person or population might not work well for another. That being said, there is some common ground within all dietary models, which I address below. Learn to listen to your body. If you are considering making a significant change to your diet, please be sure to consult your healthcare practitioner. In collaboration with your healthcare practitioner, experiment and observe. Consider some common sense. If you experience any adverse health outcomes adhering to a true vegan diet (i.e. - significant weight drop or gain; lethargy, vitamin deficiency) then best to reconsider your approach.
Individuals who stop eating meat and dairy products are at risk of not getting some essential nutrients. Though many vegans promote eating a variety of plant-based proteins, there is evidence to suggest that it is more difficult to get all the essential amino acids from plants in the right ratios, as compared to animals(2). Vegans may also be deficient in some important nutrients only found in animal products, like carnosine and Vitamin B12. Carnosine is highly concentrated in skeletal muscles, and is a nutrient that protects our muscles against degeneration and promotes healthy function and contraction of our muscles. A study found that eating only plant-derived foods was an associated risk factor for reduced muscle carnosine stores(3).
Regarding B12, or cobalamin, you can only get bacteria-synthesized B12 from animals or from supplementation. Vitamin B12 helps make DNA and red blood cells and maintains the central nervous system. Daily recommended amounts are age dependent. Very low B12 or B12 deficiency can cause anemia and nervous system damage. Vegans are subject to vitamin B12 deficiency because they do not eat animals that store bacteria-synthesized B12. The only reliable vegan sources of B12 are foods fortified with B12. That may include fortified plant-based milks, soy products, or breakfast cereals. It is thought that some plant-based foods like seaweed, spirulina, brewers yeast, and fermented soy have B12; but in fact have B12 analogs, which have a similar molecular structure but are not true B12. Supplements of B12 often have to be used to avoid health consequences of deficiency.
There is also research to suggest that the most active form of Omega-3 fatty acids, DHA, is most sufficient from animals verses plants(4). DHA promotes physical, mental, and neurological health.
Most of the research that has been conducted to demonstrate vegan or vegetarian diets as superior to including animal foods, were largely observational studies, which can show correlation, not causation. The bottom line criticism is that there is not enough scientific causal evidence to suggest that a vegan or vegetarian diet is superior than to those who also include animal products in moderate amounts.
Is It For You?
Following a vegan diet can be extremely beneficial for many people. There is a lot of anecdotal evidence (testimonies) to suggest that this way of eating offers a myriad of health benefits. If you want to eat a vegan diet, be sure to monitor your calorie to nutrient intake. As mentioned earlier, it is recommended that if you follow a vegan diet, to supplement with Vitamin B12. Many vegans can still be lured into "vegan" processed food. Be sure to derive your food from as much whole food as possible. Check out the resources at the top of the page to learn more about sustainable ways of eating vegan.
Determining what the ideal diet is for modern humans is unavoidably complex. There is so much variation (bio-individuality) among individuals and populations, that what works for one person or population might not work well for another. That being said, there is some common ground within all dietary models, which I address below. Learn to listen to your body. If you are considering making a significant change to your diet, please be sure to consult your healthcare practitioner. In collaboration with your healthcare practitioner, experiment and observe. Consider some common sense. If you experience any adverse health outcomes adhering to a true vegan diet (i.e. - significant weight drop or gain; lethargy, vitamin deficiency) then best to reconsider your approach.
Find The Common Ground
Across most dietary models, you will find some common ground that I believe will help you to stay focused on the primary goal, attaining health! Health research on consumption of vegetables, fruits, and healthy fat is unanimous. There are variances among dietary models, but they have to do with ratios of calorie consumption (percent of calories). I encourage you to do your research and be kind to yourself through the process. Keep things simple, and remember that we do not live on bread alone!
Resources
References
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Paleo
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Raw Vegan
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