Is veganism the optimum
nutrition of the future?
September 15, 2004
Healthy veganism has never
been so comparatively good for you, so easily available, so delicious and so
popular. 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 unsustainability 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 porkless 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.
Nutritious and delicious
In her new cookbook Vegan by Hamlyn (ISBN 0600609154) city-based nutrition
therapist Yvonne Bishop-Weston BSc Dip ION MBANT says ‘Far from being
difficult or extreme, veganism is easy, straightforward and delicious – a
great way to achieve optimum health and a clearer conscience.’ She clarifies
all the important vegan sources of all the nutrients that you need to earn
you above average health.
‘People are taking meat and dairy out of their diets without fully
understanding what they need to replace them with so from a health
perspective that’s what we have focused on.” However she’s quick to point
out “it’s not a preachy health book”
Extra ten years of healthy living?
In Plant Based Nutrition and Health (ISBN 0907337279) by Stephen Walsh PhD
he gets far deeper into veganism with recommendations backed up with over 50
pages of references based on human studies. “No use has been made of any
information obtained by harming animals and I regard such procedures as both
unethical and irrelevant to recommendations for humans.” He claims that the
full potential of plant foods is largely untapped and the right choices can
add ten years of healthy living to your life.
New breed of vegans
Books such as these and better choice in the shops and in restaurants have
attracted new people to veganism who are attracted by the health benefits
rather than just the ethics.
These new vegans refuse to settle for second best – they want flavour, value
for money and they are not prepared to compromise their family’s health for
their beliefs. They have looked at the facts and won’t be brushed off with a
dismissive misinformed health professional telling them that they need to
have cow’s milk to get calcium or meat to get iron and protein.
Even the growing number of ‘Flexitarians’ who have mainly vegan diets but
occasionally eat a little organic meat or fish mean that GP’s and dieticians
will need to keep abreast of all the latest facts rather than just settling
comfortably for what they read in advertorials and food industry sponsored
literature.
To help Doctors keep fully informed there is a health section on www.world
veganday.com with all the latest health news. The Vegan Society think the
Government is spot on to encourage the eating of more fruit and vegetables
in their “Just Eat More (fruit and veg) “ Campaign that kicks off this
Autumn. “We’ve been encouraging people to eat more fruit and vegetables for
60 years” says one spokesman.
Treat the Cause not the Symptom
Almost every day now there is another report that verifies the route to
optimum health may be not in expensive designer drugs but in better, more
nutritious diets.
A study published in BMC Medicine suggests that cannabis could protect
against viruses that lie dormant in the body and cause cancer. (The Times
15/09/2004)
A carotenoid found abundantly in spinach could help the body fight prostate
cancer, according to new findings on neoxanthin from scientists in Japan.
(http://www.foodproductiondaily.com 09/09/2004)
Scientists from the US department for agriculture led by Agnes Rimando
suggested that eating blueberries might help prevent clogged arteries, heart
disease and obesity.(The Guardian 24/8)
In a study of middle-aged men, high intake of linoleic acid, an unsaturated
fatty acid found in certain plants and vegetables, seemed to lower the risk
of prostate and other cancers, Finnish researchers report. ( Reuters 24/8)
New trials in the pipeline to test curcumin on humans for treating symptoms
of cystic fibrosis and grapefruit extract (the great anti candida treatment)
being used to destroy MRSA. (BMJ.com 17/8)
Scientists in Israel have found that pomegranate juice slows down the damage
caused by cholesterol, reduces blood pressure and more than doubles the
levels of antioxidants in the blood. According to the American Association
for Cancer research, pomegranate extract helps to fight skin cancer and
scientists in Holland have tested pure pomegranate seed oil on breast cancer
patients. It is also claimed that drinking a daily glass of pomegranate
juice can help to protect unborn babies, as it contains the recommended
daily allowance of folic acid. (Daily Mirror 29/7)
A two-year study in Denmark has found that drinking two glasses of soy milk
a day could protect post-menopausal women suffering from osteoporosis from
developing lumbar spine bone loss. The researchers say that many women have
been looking for alternative treatments following adverse press coverage of
HRT. (Daily Mail 27/7)
(Maverick) Professor Jane Plant says there is strong evidence that dairy
products promote breast cancer in women and prostate cancer in men. Speaking
at a lecture on diet and cancer, she said: "My advice is don't have any
dairy products in any form whatsoever. Just cut them out completely." (Press
Association 17/3)
With headlines like these it’s no wonder more and more people are being
drawn to veganism and clear that health professionals need to be very sure
of their facts before just repeating what they hear from the British
Nutrition Foundation and using the BNF’s “balanced plate” as a gospel guide
to optimum health.