Nutrition of vegan

The Vegan Society have seen a massive rise in popularity during their Diamond Jubilee as they celebrate 60 years since Donald Watson first created the word vegan (from the beginning and end of vegetarian) and founded the educational charity.

Books such as The Animal Free Shopper and Plant Based Nutrition and Health have been published, new studies commissioned, new initiatives for chefs started, new products such as vegan fishless smoked salmon created and there’s been celebrations at events all over the world.

The national newspapers, particularly the Guardian have featured stories warning about the un-sustainability of the present system of things. Not only are modern meat and dairy production methods threatening human health they are threatening the planet with devastating consequences. If the emerging cultures follow in our footsteps the results will be catastrophic.

Looking at The Facts

The American Dietetic Association and Dietitians of Canada agree that well planned vegan diets are a great idea. They issued a report to clarify their position on Vegetarian and Vegan diets in June 2003.* J Am Diet Assoc. 2003;103:748-765.

The paper reviewed the latest scientific data related to key nutrients for vegetarians, including protein, iron, zinc, calcium, vitamin D, riboflavin, vitamin B-12, vitamin A, n-3 fatty acids, and iodine. They concluded ‘A vegetarian, including vegan, diet can meet current recommendations for all of these nutrients. In some cases, use of fortified foods or supplements can be helpful in meeting recommendations for individual nutrients.’

‘Well-planned vegan and other types of vegetarian diets are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood, and adolescence. Vegetarian diets offer a number of nutritional benefits, including lower levels of saturated fat, cholesterol, and animal protein as well as higher levels of carbohydrates, fiber, magnesium, potassium, folate, and antioxidants such as vitamins C and E and phytochemicals. Vegetarians have been reported to have lower body mass indices than non-vegetarians, as well as lower rates of death from ischemic heart disease; vegetarians also show lower blood cholesterol levels; lower blood pressure; and lower rates of hypertension, type 2 diabetes, and prostate and colon cancer.’

Their advice to Health professionals is “Dietetics professionals have a responsibility to support and encourage those who express an interest in consuming a vegetarian diet.”

So what attracts people to veganism?

The ADA found that “Common reasons for choosing a vegetarian diet include health considerations, concern for the environment, and animal welfare factors. “ Also “economic reasons, ethical considerations, world hunger issues, and religious beliefs.”

The Vegetarian Society experience is that the biggest percentage (over 40%) say they were vegetarian for health reasons. With the rest divided between animal welfare and the environment – a minority cited not liking the taste of meat as a reason.

This is somewhat ironic considering many vegetarians merely substitute meat with other saturated fat rich animal products such as cheese. Many meals are based around starchy simple carbohydrates rather than complex carbs and are often protein poor.

Amongst members of The Vegan Society a much higher percentage cite animal welfare and the environment for adopting a purely plant based diet. Health is more often a secondary concern rather than a primary one for vegans. Many vegans typically benefit from a reduction in saturated fats from animal products such as dairy and increased intake of phyto-nutrients from plant foods. However they often still consume undesirable amounts of hydrogenated fats from convenience vegan foods (such as the infamous Holland & Barrett vegan pork-less pie) or inhibit their intake of essential Omega 3 by consuming too much Omega 6 rich sunflower oil found in vegan staples such as shop bought hummus. Like the vegetarians many vegans also typically consume white pasta/rice high simple carbohydrate meals with some kind of sauce on vegetables.

There are also a surprising number of vegans who smoke and drink heavily

Despite these often less than optimum diets, in dietary analysis studies vegans are always at least comparable to healthy eaters and vegetarians and many studies suggest they are healthier.

The Vegan Society maintains that providing Vegans ensure adequate sources of complete protein, green leafy vegetables, vitamin B12 and maintain a balance of EFA’s there is no reason why they can’t avoid many of the major killers of the 21st century identified by The World Health Organisation.