When Vegans are asked why a Vegan Diet (sometimes called strict or pure vegetarian diets)? The answers are all different. The answers could be animal cruelty, healthier eating, new religion, and so on. I do respect peoples way of life and beliefs. This article is not to down the diet or peoples beliefs but to inform the population of a Vegan diet. Therefore I do not expect someone to disrespect my beliefs and my lifestyle. I am not putting any emphasis on cruelty or religion. This is just strictly from a nutritional perspective.
I am hoping that if you have decided to go Vegan you did your research. There are many health benefits of a Vegan Diet, but with that said there are many health risk as well. I guess living a Vegan diet is a contradiction, that is if you have not done your homework and planned properly.
First lets review the benefits of a Vegan diet:
1. Contain less fat and cholesterol as well as higher levels of fiber derived from vegetarian foods.
2. Lower Serum Cholesterol. Whole-fat milk products and eggs can raise serum blood lipid levels due to saturated fats and cholesterol content
3. Lower Blood Pressure. Studies have shown that vegans tend to have blood pressures between 10 to 15 mm Hg lower than non-vegetarians of the same age and sex
4. Lower Rates of Colon Cancer. A high intake of animal fat and a diet high in meat may pose a risk of colon cancer by increasing the concentration of various carcinogens
5. Leanness. Dietary fiber can decrease the absorption of food by 2-3%, resulting in a feeling of fullness that can decrease excessive food intake. Vegetarians have also been linked to a lower risk of obesity
6. Lower Rates of Diabetes have been associated with higher consumption of nuts and whole grains
7. Vegetarian diets have been linked to decreased risks of developing various types of cancers.
8. Regular fruit and vegetable consumption has also been linked to decreased risks of fatal heart disease such as myocardial infarction, angina, cerebrovascular, and ischemic heart disease.
So there is many benefits of a Vegan diet, but lets turn the table for a second. What are the risk of a Vegan diet if not planned properly.
1. poorly planned vegan diets can be deficient in nutrients such as vitamin B12, vitamin D, calcium, iodine and omega-3 fatty acids.
-Osteoporosis as a result of a lack of calcium causing bone demineralization
-Rickets in children due to a lack of vitamin D
-Iron-Deficiency Anemia due to low iron storage. One study found that 27% of women and 5% of men who were lacto-ovo-vegetarians had low serum ferritin levels (iron storage)
-Macrocytic Anemia due to vitamin B-12 deficiency. This has been observed in infants breast-fed by mothers who are strict vegetarians
-Emaciation or Slow Growth in vegetarian infants and children
-Another issue facing vegetarians is low protein quality based on protein digestibility and amino acid composition. The risk associated with the protein quality of plant foods is based on a lack of certain essential amino acids that are found in natural combinations in animal protein.
2. Low energy deficiency in the form of calories, particularly in children.
3. Maternal vegan diet has also been associated with low birth weight, and a five times lower likelihood of having twins than those who eat animal products.Several cases of severe infant malnutrition and some fatalities have been associated with a poorly planned vegan diet, and provoked criticism of vegan diets for children.
4. Vegetarian diets may be selected to camouflage an existing eating disorder, mainly in teens.
So you have decided to adopt the Vegan lifestyle, thinking about it, or you are living it. Where are you going to get your vitamins, and minerals? I would suggest taking supplements that are loaded with your daily allowed dosage of each. If you are not sure you are getting your daily dosage do the research on the foods you are going to eat. This is proper planning. If you are still not sure go to you doctor or nutritionist and explain your new lifestyle change. They may warn you of this switch but stand firm. Tell them that is why you are there to see them. So you can get your proper nutrition while enjoying a Vegan Lifestyle.
James Woods
james-woods.ws james-woods.ws/
heatlhier-you.blogspot.com heatlhier-you.blogspot.com
Most of my resources are from experience or training I have been involved in. If there is something that I borrowed from someone else I will indicate it in my article.
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