Is a vegan diet healthy?

Rosalee Brown, DIETITIAN'S DESK

A reader responded online to my April 13 article, 'Peas and beans for lent'. He wrote about the belief that emphasis should be placed on legumes and cereals in a vegan diet to ensure adequate protein intake. He said protein is in all foods, and eating a variety of foods is all that is necessary for a healthy vegan diet.

What is the advice for a person wanting to give up all animal foods? Some benefits of animal foods are the provisions of all the amino acids which cannot be synthesised by the body, except in the case of gelatine. Animal foods are also excellent sources of iron, calcium, iodine, and vitamin B12. Animal foods are, however, high in cholesterol and saturated fats which can increase the risk of heart disease. Animal foods also lack fibre.

Amino acids

Plant foods are also sources of protein but some types have less than adequate amounts of some of the amino acids which cannot be synthesised by the body. When foods from several sources are consumed throughout the day, amino acids will be added to the body's pool from which it synthesises proteins.

People taking on a vegan lifestyle should do some research and seek support and professional guidance before adopting this lifestyle. Peas, beans and nuts provide substantial amounts of proteins along with cereals. Although variety is encouraged, the bulk of the diet should be grains followed by peas, beans, nuts and seeds, then fruits and vegetables.

Deficient in iron and calcium

The vegan diet can be deficient in iron, calcium, vitamin B12 and iodine. Although plant foods are good sources of iron and calcium, these minerals are not as readily utilised in plant form as they are in forms from animal. Meal combining can assist in some respects. For example, foods high in vitamin C will assist in the absorption of plant-based iron. Vitamin D may not be an issue for many persons in the tropics exposed to sunlight, but can be an issue for those heavily clothed because of religious reasons or house bound. The vegan diet would not permit fish-liver oil supplements intake to offset vitamin-D deficiency.

Although this diet can be given to children, very careful planning and monitoring is necessary as the period of childhood demands large amounts of nutrients and calories, and irreparable damage can be done, resulting in stunting, underweight and poor cognitive development. Care should also be taken with this diet in pregnant women and in others with increased nutrient and caloric demands. Many foods for vegans are fortified with vitamins and minerals as insurance against deficiency.

Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.