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The Vegan Diet: Fad or Fun?

By Lisa Shanken
March 4, 2016

The vegan diet is not a new concept--the roots of veganism can be traced back to ancient Indian and eastern Mediterranean societies, and the term "vegan" was coined in 1944 by the Vegan Society. However, the idea of a completely animal-product free diet has become increasingly popular within the last couple of decades, whether from a weigh loss or animal cruelty prevention standpoint. Vegetarianism and the Paleo Diet, both less extreme versions of the same idea, are prominent as well. But are these diets really healthy?

A vegan diet is based around the idea that all animal products must be cut from one's diet. While meat, cheese, milk, and eggs are all obvious foods to avoid, items such as mayonnaise, gelatin, honey, and whey also make the list. A diet based on fruits and vegetables can be very helpful for different people, but the large diet restrictions may be hiding possible health problems.

The major problem with restricting all animal products from your diet is the lack of nutrients the restriction can cause. Animal products are the only source of many nutrients, such as vitamin B12 and DHA. Concern over a vitamin D and calcium deficiency, low iron levels, and a lack of protein sources is well founded too. Yet, with research and knowledge about your body, these deficiencies can be managed and prevented.

A lack of vitamin B12 can cause general weakness, nerve problems, constipation, depression, and unhealthy weight loss. However, B12 supplements are available, and nutritional yeast (which tastes cheesy and is a great cheese substitute) is also loaded with B12. Both of these are great options to cut the risk of a deficiency.

DHA, the most active form of Omega-3 fatty acids, is primarily found in animal proteins. The plant form of Omega-3s (ALA) is inefficiently converted to DHA in the body, so Omega-3 supplements are necessary if no animal protein is consumed. Omega-3 supplements are fairly accessible and easy to find, so this is not a huge deterrent.

Vegan diets often use dairy substitutes, of which more and more are fortified with vitamin D and calcium. Besides dairy substitutes, calcium can be found in certain vegetables, nuts, and fortified fruit juices (usually orange juice). Vitamin D can be obtained from time in the sun, as well as most fortified foods. If all else fails, vitamin D and calcium supplements can be found very easily.

Lastly, iron deficiency and lack of protein can be a cause for concern as a vegan. Beans, green leafy vegetables, and fortified dairy substitutes all provide adequate iron in a diet. If these foods are incorporated daily, there is minimal risk for iron deficiency. As for protein sources, there are many unexpected vegan-friendly foods that contain decent levels of protein. Legumes; nuts and nut butters; tempeh and tofu; hemp; chia seeds; and chickpeas all surprisingly contain protein! If all else fails, hemp protein powders are great in shakes and oatmeal.

As with any healthy eating program, it seems veganism can be beneficial if done correctly. While the vegan diet does not seem to cut foods based on their weigh loss merits, the absence of animal products generally leads to lower bad cholesterol levels, less bad fats consumed, and less sugar ingested. However, knowledge of how to eat healthily in the absence of animal products is necessary to prevent unhealthy consequences based on a restrictive diet. If you are interested in veganism, make sure you have done your research and understand the changes needed to maintain proper nutrition.

As a side note, many vegan diets rely on soy products for protein and as a dairy substitute. While soy has been a great source of contention in the nutrition community, it is worth noting that the American Cancer Society deems it fairly harmless (although the suggested daily intake is less than 25 grams of soy protein). If you are interested in a vegan lifestyle, it seems that soy inclusion can be up to your personal preference.

Sources:

"Exploring the Vegan Fad: Healthy or Hurting." The Collegian. Kansas State University. 

http://www.kstatecollegian.com/2015/06/09/exploring-the-vegan-fad-healthy-or-hurting

"14 Best Vegan and Vegetarian Protein Sources." Health.com. http://www.health.com/health/gallery/0,,20718479,00.html

"5 Reasons Why Vegan Diets May Be a Bad Idea." RSS 20. 

http://authoritynutrition.com/top-5-reasons-why-vegan-diets-are-a-terrible-idea

"How to Be a Vegan and Stay Healthy / Nutrition." FITDAY.<http://www.fitday.com/fitness-http://www.fitday.com/fitness-articles/nutrition/how-to-be-a-vegan-and-be-healthy.html

"A Brief History of Veganism." Time.

http://time.com/3958070/history-of-veganism

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Lisa Shanken

My passion is to help you live your healthiest and most harmonious life, but in a way that’s realistic and practical for you as a unique individual on this planet. My philosophy is all about “balance,” never a diet since a diet is not sustainable for life, aka Kill The Diet.

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Lisaโ€™s weight loss plan really gave me a new insight to healthy eating and living. I was diagnosed with breast cancer in January 2015. Healthy living/easting/exercise has become very important to me and my family and this program really helped me get even more on the course with this and helped me lose weight.

Danielle D, Great Neck, NY

When I heard about the 10 Day Weight Loss Challenge, I wasnโ€™t sure if it would be a good fit, since as a physician, I understand nutrition and health (and therefore knew the dangers of fad diets, etcโ€ฆ), and I do my best to exercise (though not always enough). But as a single mother of 2, itโ€™s still very challenging ti โ€œfit in all inโ€ (including cooking healthy meals for my children) due to my busy schedule. And when my time is short, bad habits crop up and weight gain follows.

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Lisa has made an enormous contribution to my health and strength. I have seen and felt the most fantastic changes in an amazingly short time.

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I just wanted to say you were amazing through this 10 day process! I learned so much from you! You were very thorough in all areas of the challenge and got back to us in such a quick manner with our questions. It was a great jump start into a more healthy life style thatโ€™s for sure!

Colby E, Boulder, Colorado

I LOVE the recipes, simple, few ingredients, appealing. I like the idea of using the list of staples you provided when i was tempted to cheat!

Phyliss S, Spring House, PA

I worked with Lisa to develop a holistic wellness plan that has allowed personal growth without having to completely change my lifestyle. Her programs are designed around your personal needs, so I always feel like I've gotten the most from my sessions and leave with manageable goals. Lisa's three-prong approach to wellness (fitness, nutrition and health) is helping me live a balanced and grateful life.

Ali S., Boulder, CO

Iโ€™ve been through the ringer with different dieting plans through the years. Some helped me lose weight and some didnโ€™t โ€“ but it didnโ€™t matter because I would always gain it back. I didnโ€™t know if this 10 day Weight Loss Challenge would be the answer since everyone says they have the โ€œBESTโ€ way to lose weight. But this one seemed to be more doable โ€“ like instead of starving myself, keeping track of calories (โ€œbeen there done that โ€“ VERY annoying!โ€) and things I know I wouldnโ€™t stick to.

Jill W, Park, NY

Lisa, you have been a very positive role model for me! Through the exercise and diet Iโ€™m becoming healthy and more positive about my life!!! Thanks!

Melissa B, Boulder, Colorado

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