Becoming Vegan
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BECOMING VEGAN COMPREHENSIVE EDITION: THE COMPLETE REFERENCE TO PLANT-BASED NUTRITION BY BRENDA DAVIS, RD AND VESANTO MELINA, MS, RD Contents Table 2.1 4 Table 2.2 8 Table 2.3 9 Table 2.4 10 Table 2.5 11 Table 2.6 12 Table 3.1 13 Table 3.2 14 Table 3.3 15 Table 3.4 18 Table 3.5 19 Figure 4.1 26 Table 4.1 27 Figure 4.2 28 Table 4.2 29 Table 4.3 30 Table 4.4 31 Table 4.5 32 Table 4.6 33 Table 5.1 35 Table 5.2 36 Figure 5.1 37 Figure 5.2 38 Table 5.3 39 Table 6.1 42 Table 6.2 43 Liquid Gold Dressing 52 Table 7.1 53 Figure 7.1 54 Table 7.2 55 Table 7.3 57 Table 8.1 63 Table 8.2 65 Table 9.1 66 Table 9.2 67 Table 9.3 68 Sample Pregnancy Menu 69 Table 9.4 70 2 Table 10.1 71 Table 10.2 73 Table 10.3 74 Figure 10.1 75 Table 10.4 76 Table 10.5 77 Table 10.6 78 Table 12.1 79 Allies and Enemies in the Battle for Health 80 Table 12.2 81 Table 12.3 82 Table 12.4 83 Protein Power Smoothie 84 Table 13.1 85 Table 13.3 86 Table 13.4 86 Table 13.5 87 Table 13.6 88 The Vegan Plate 89 1,600-Calorie Sample Menu 91 2,000-Calorie Sample Menu 92 2,500- To 2,800-Calorie Sample Menu 93 4,000-Calorie Sample Menu 94 Table A.1 95 Table A.2 96 Resources 97 3 Table 2.1. Summary of vegan research (adults): body mass index (BMI), overall nutrient intakes, and status LEAD AUTHOR(S), LOCATION (OR STUDY), PARTICIPANTS/ CONCLUSIONS/ AND YEAR METHODS RESULTS COMMENTS Rizzo, AHS-2, 71,751 participants BMI was highest in nonvegetarians BMI was lowest among 20133 (5,694 vegans*). and lowest in vegans. vegans, and vegans Compared diet, Calorie and protein intakes had the lowest rates BMI, and lifestyles were similar among the groups. of overweight and of nonvegetarians, Fat, saturated fat, and trans obesity. semivegetarians, fat intakes were highest among Although nutrient pescovegetarians, nonvegetarians and lowest among intakes were within the vegetarians, and vegans. Fiber, beta-carotene, recommended range vegans. magnesium, and potassium for most vegans, the intakes were highest among lower tails of some vegans. Intakes of vitamin B12, nutrient distributions vitamin D, vitamin E, calcium, and suggested inadequate zinc were lowest among vegans, intakes by a portion of but the intakes of all but vitamin the subjects. D and calcium were well within the recommended range. Vegan calcium intakes averaged 933 mg per day. Spencer, UK EPIC- 37, 875 participants BMI was highest among meat Vegans had the lowest Oxford, 20035 (1,553 vegans). eaters and lowest among vegans, BMI, least overweight, Compared diet, BMI, with fish eaters and vegetarians and least obesity. and lifestyles of meat having similar BMIs. Dietary factors most eaters, fish eaters, veg- 50% of the BMI difference was strongly linked to etarians, and vegans. attributed to macronutrient increased BMI were intakes (energy, protein, fat, high protein and carbohydrate, fiber, sugar, alcohol). low fiber. 5% of the difference was at- tributed to lifestyle factors (e.g., smoking, physical activity, education). Davey, UK EPIC- 65,429 participants Vegans had the highest intakes All four diet groups Oxford, 200210 (2,596 vegans). of thiamin, vitamin C, vitamin E, were close to Questionnaire, folate, magnesium, iron, and fiber. recommended interviews, seven- Vegans had the lowest intakes intakes for nutrients. day food diary. of retinol (preformed vitamin A), Significant differences were noted in Compared lifestyle vitamins B12 and D, calcium, and and nutrient intakes zinc. macronutrient and of meat eaters, fish Vegan intakes exceeded fiber intakes. eaters, vegetarians, recommended intakes, except and vegans. for vitamin B12 and calcium (excluding supplements). Iron intakes were low in premenopausal women in all dietary groups. 4 LEAD AUTHOR(S), LOCATION (OR STUDY), PARTICIPANTS/ CONCLUSIONS/ AND YEAR METHODS RESULTS COMMENTS Larsson, Sweden, 60 adolescent Average vegan food intakes of Swedish vegan 200211 participants riboflavin (males only), vitamin D adolescents may (30 vegans, 30 (females only), vitamin B12, consume insufficient nonvegetarians). calcium, and selenium did not calcium and selenium, Examined nutritional meet recommended intakes; even with supplements. intake and status of when supplements were Vegans need to replace adolescents. Diet factored in, only calcium milk products with history was validated and selenium were low. calcium-rich vegan by measuring nitrogen, Average nonvegetarian food foods. sodium, and potassium intakes of selenium (females Vegan adolescents excretion in urine. only) did not meet recommended may have lower risk Measured serum B12, intakes. of heart disease. iron, and folate. There was no significant Poor iron status appears difference in proportion with low to be more a female iron status between vegans (20%) problem than a vegan and omnivores (23%). problem. Vegans consumed more vegetables, legumes, and fiber, and less fat, saturated fat, cholesterol, and sodium. Haddad, United 45 participants Vegans had higher intakes of fiber, Vegan diets were States, 199912 (25 vegans, vitamin C, folate, iron, copper, lower in total fat and 20 nonvegetarians). magnesium, and manganese; lower cholesterol and higher Compared dietary intakes of zinc; and lower BMI. in fiber and most intake (4-day food When supplements were factored nutrients, except for intake) and selected in, the dietary groups had similar vitamin B12 (although biochemical and he- vitamin B12 intakes. intakes were about the matologic measures Lab results: same with supplements factored in). Protein in vegans and similar Iron status: Similar in both dietary intakes were low for nonvegetarians. groups; vegans had lower storage some vegan women. iron (ferritin). Although immune B status: Mean serum B and 12 12 function was similar, homocysteine did not differ there was a question between dietary groups; 10/25 about whether lower vegans had at least one indicator leukocyte, lymphocyte, of suboptimal B status. 12 and platelet counts Immune status: There was no could be a result of difference in functional measures the low body weights of immune response; however, of vegans. vegans had lower leukocyte, lymphocyte, and platelet counts. Protein status: Vegans had higher serum albumin, but 10/25 vegan women did not meet recommended protein intake of 0.8 g/kg body weight. 5 LEAD AUTHOR(S), LOCATION (OR STUDY), PARTICIPANTS/ CONCLUSIONS/ AND YEAR METHODS RESULTS COMMENTS Draper et al., 124 participants Vegan intakes of iodine, riboflavin, Vegans need to increase United Kingdom, (38 vegans, and vitamin B12 were below their intake of vitamin 13 1993 52 vegetarians, and recommended values (but were B12, also probably of 34 meat avoiders met by other dietary groups); riboflavin and possibly (semivegetarians). vegan intakes of magnesium, iodine and vitamin D Compared dietary iron, copper, vitamin B6, and (perhaps through intakes using 3-day vitamin E were significantly supplementation). weighed intakes higher than for other groups; and food-frequency vegan intakes of riboflavin, questionnaires. iodine, calcium, vitamin B12, and vitamin D were significantly lower. Lockie, UK, 37 participants Vegans met at least 95% of the The vegan diet met 198514 (10 vegans, 9 vegetar- recommended intakes for all the recommended ians, 8 whole-food nutrients except riboflavin, intakes for almost all “healthy eating”) vitamin B12 (although no clinical nutrients without nonvegetarians, evidence of deficiency was found), the aid of dietary and 10 regular and vitamin D (none of the groups supplements, and nonvegetarians). met the RDA for vitamin D). came closer to meeting Compared food intakes Vegan intakes of fiber, thiamin, approved dietary goals and lab assessments folate, vitamin C, and iron were than other dietary of vegans, lacto-ovo significantly higher than groups. vegetarians, whole-food nonvegetarian intakes. omnivores, and regular omnivores. Ellis, Path, and 50 participants Average vegan weights were No significant Montegriffo, UK, (26 vegans and 4.5 kg (10 lb) lower in males and differences in the 197015 24 nonvegetarians). 3.6 kg (8 lb) lower in females average clinical Compared detailed than in nonvegetarian controls. status of vegans and physical assessments Average total cholesterol was nonvegetarians were and blood work. lower in male vegans than in found. controls (181 mg/100 ml vs. 240 mg/100 ml); there were no differences between females. Serum B12: 9 vegans had low B12 (< 140 pg/mL); 3 were B12 deficient (< 80 pg/mL). Serum folate: vegans had higher folate levels (mean 14.4 ng/mL vs. 5.2 ng/mL for nonvegetarians). 5 nonvegetarians were folate deficient (< 3 ng/mL). Guggenheim, 119 vegan participants. The only nutrient significantly The general level of Weiss, and Fostick, Assessed dietary below recommended intakes in nutrient consumption Jerusalem, 196216 intakes. vegan diets was riboflavin. was satisfactory except While calcium intakes were below for riboflavin, which recommended intakes, they were fell significantly below comparable to nonvegetarian the RDA. intakes at 825 mg per person per day. 6 LEAD AUTHOR(S), LOCATION (OR STUDY), PARTICIPANTS/ CONCLUSIONS/ AND YEAR METHODS RESULTS COMMENTS Hardinge and 85 participants Only a few vegan subjects had The vegan diets Stare, United (25 vegans, protein, calcium, and riboflavin were generally States, 195417 30 vegetarians, and intakes below recommended well balanced. 30 omnivores). levels. Compared nutritional Vegan diets were significantly adequacy of three higher in iron, thiamin, and types of diets. vitamins A and C than the other dietary patterns. *Vegans were listed as “strict vegetarians” in this study and defined as individuals who reported consuming each of the following not at all or less than one time per month: meat (red meat, poultry), fish, eggs, milk, and dairy products.