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VEGAN DIET: an examination
Transcript of VEGAN DIET: an examination
Vitamin B 12
Vitamin B12 produced by bacteria
Increased focus on cleanliness, no B12 on what would have been dirty vegetables
Now have to rely on animal products, supplements, or fortified foods
Stored in liver several years after animal product consumption ceases
Needed for blood formation, cell division, CNS function
Deficiency can result in anemia, nerve damage, cardiovascular disease, osteoporotic bone fractures, and DEATH
Important for bone health, immune function, and reducing inflammation
Only found in animal foods (with exception of mushrooms), or produced by skin
Vegans and non-vegans alike probably need to supplement if living north of latitude 35°N
Osteoporosis and calcium
One that excludes all animal products including meat, dairy and eggs.
What is a vegan diet?
A healthy vegan diet focuses on whole plant foods including fruits, vegetables, greens, grains, beans, legumes, nuts, and seeds.
70 amino-acid chain within body
Secreted by liver in presence of growth hormone
Red blood cell production
Can you get enough without dairy?
"Vegans can't get enough protein"
Heme vs. Non-heme
Benefits of non-heme
Why do people go vegan?
IGF1 (Insulin-like Growth Factor 1)
For those who don't enjoy a vegan diet, healthfulness
Emphasis on Whole Foods!
British Journal of Nutrition / Volume 64 / Issue 01 / July 1990, pp 111-119
Part of the phosphagen system (ATP-CP)
<10 seconds of explosive energy
Study of 26,000 women finds fracture rates 30% higher in vegans until...
Adjusted for energy/calcium intake (>525mg/day)
Correlation drops to 0
Very possible to be unhealthy eating
Focusing on eating a variety of fruits,
vegetables, whole grains, legumes,
nuts, and seeds
Much more difficult to end up with
nutrient deficiencies when eating
balanced and varied diet
Note: Oxalic acid in certain foods (like spinach) blocks
absorption, not all greens are created equal
mg of Calcium present vs absorbed
Where do vegans get protein?
How does it compare to protein from meat / dairy /eggs?
Food sources followed
"...from extraction and processing of
raw materials to production, transportation, distribution,
use, reuse, recycling and final disposal"
How much protein do we really need? Is too much a bad thing?
.8g/kg body weight
(~47 grams for a 130 lb woman)
(~62 grams for a 170 lb man)
*Most people are consuming more than they need, especially athletes
The best diet is one that leaves a person feeling healthy, whatever that means to them personally
Healthy User Bias?
Those who follow a health oriented diet may be more likely to practice other healthy lifestyle choices
How much of the positive effect can be attributed to this?
**Anything that brings more health mindfulness to a person's life is a good thing**
Adee Pigg, Erin Mcnab, Liz Baker, Kirk Sabalka
What about mushrooms?
fermented beans and vegetables
Why might vegetarians be more likely to become anemic than vegans?
Castelli et al. Summary Estimates of Cholesterol. Circulation Vol 67, No 4, p.734 April 1983
Le LT, Sabaté J. Beyond meatless, the health effects of vegan diets: findings from the Adventist cohorts. Nutrients. 2014;6(6):2131-2147. doi:10.3390/nu6062131.