Could You Do a 'Veganist' Diet?

Feb. 8, 2011 — -- In her new book, "Veganist: Lose Weight, Get Healthy, Change the World," Kathy Freston offers an approachable step-by-step guide to becoming a vegan.

Freston didn't always tout the benefits of this plant-based diet. In fact, she grew up eating deliciously meaty chicken-fried steaks and barbeque and dairy-filled cheesy grits and vanilla milkshakes. It wasn't until adulthood that she discovered the benefits of the vegan diet, not just for her general wellness but for the health of the planet as well.

In this book, Freston combines compelling facts with guidelines on how to embrace this lifestyle. So, if you've thought about veganism and have some questions about the transition process, this book could help you find the right path.

Read an excerpt from "Veganist: Lose Weight, Get Healthy, Change the World" below, then check out some other books in the "GMA" library

Frequently Asked Questions, Answered by the Doctor

THERE ARE SO MANY MYTHS AND MISINFORMATION AROUND FOOD,so I suspect you might have a question or two. Here are theones most commonly asked, answered by Dr. Neal Barnardof the Physicians Committee for Responsible Medicine. Andif you have more questions, you might want to consult theirwebsite.

1. Where do I get iron if not from red meat?

The most healthful sources of iron are "greens and beans."That is, green leafy vegetables and anything from the beangroup. These foods also bring you calcium and other importantminerals.

Vegetables, beans, and other foods provide all the ironyou need. In fact, studies show that vegetarians and veganstend to get more iron than meat eaters. Vitamin C increasesiron absorption. Meanwhile, dairy products reduce iron absorptionsignificantly.

To go into a little more detail, there are actually two forms of iron. Plants have nonheme iron, which is more absorbablewhen the body is low in iron and less absorbable when thebody already has enough iron. This allows the body to regulateits iron balance. On the other hand, meats have hemeiron, which barges right into your bloodstream whether youneed it or not. The problem is that many people have toomuch iron stored in their bodies. Excess iron can spark theproduction of free radicals that accelerate aging, increase therisk of heart disease, and cause other problems.

So while it's important to avoid anemia, you also do notwant to be iron overloaded. It's probably best to have yourhemoglobin on the low end of the normal range. If your energyis good and your hemoglobin and hematocrit are at thelow end of normal, that is likely the best place to be.

Having said that, you will want your doctor to review yourlaboratory results and to track them over time. If your hemoglobinand hematocrit are dropping, that may be a sign ofblood loss. That can be from benign causes, such as menstrualflow, but can also reflect more dangerous health issues,such as intestinal bleeding.

Frequently Asked Questions, Answered by the Doctor

2. What is the best source of calcium, and howdoes it compare with dairy?

The same green leafy vegetables and legumes that provideiron are also good sources of calcium, for the most part, andabsorption is typically better from these sources than fromdairy products. One common exception is spinach, which hasa great deal of calcium, but it's absorption is poor. But broccoli,brussels sprouts, kale, and other common greens havehighly absorbable calcium.

If you like, you can also use calcium-fortified productssuch as breakfast cereals and juices, although these productsprovide more concentrated calcium than is necessary. Itpays to put some thought into keeping your bones healthy.Studies have shown that the following factors are helpful inbuilding and maintaining strong bones:

• Getting plenty of exercise. Studies have concludedthat physical exercise is the key to buildingstrong bones (it's more important than any other factor).For example, a study published in the BritishMedical Journal that followed 1,400 men and womenover a fifteen-year period found that exercise maybe the best protection against hip fractures and that"reduced intake of dietary calcium does not seemto be a risk factor." And at Penn State University, researchersfound that bone density is significantly affectedby how much exercise girls get during theirteen years, when 40 to 50 percent of their skeletalmass is formed.

• Getting enough vitamin D. If you don't spendany time in the sun (about fifteen minutes on theface and arms each day is enough), be sure to takea supplement or eat fortified foods.

Frequently Asked Questions, Answered by the Doctor

• Eliminating animal protein. For a variety of reasons,animal protein causes calcium losses.

• Limiting salt intake. Sodium tends to cause thebody to lose calcium in the urine.

• Eating plenty of fruits and vegetables. Peoplewho eat lots of vegetables and fruits are less likely to have bone breaks. Part of the reason may be that theycontain vitamin C, which is essential for building collagen,the underlying bone matrix.

• Not smoking. Studies have shown that womenwho smoke one pack of cigarettes a day have 5 to10 percent less bone density at menopause thannonsmokers.

Frequently Asked Questions, Answered by the Doctor

3. Is it healthy for a pregnant or nursing mother toeat a plant-based diet? How about kids?

According to the American Dietetic Association:

Well-planned vegan and other types of vegetarian diets areappropriate for all stages of the life-cycle including duringpregnancy, lactation, infancy, childhood, and adolescence.Vegetarian diets offer a number of nutritional benefits includinglower levels of saturated fat, cholesterol, and animalprotein as well as higher levels of carbohydrates,fiber, magnesium, potassium, folate, antioxidants such asvitamins C and E, and phytochemicals. Vegetarians havebeen reported to have lower body mass indices than nonvegetarians,as well as lower rates of death from ischemicheart disease, lower blood cholesterol levels, lower bloodpressure, and lower rates of hypertension, type 2 diabetes,and prostate and colon cancer.

—American Dietetic Association positionpaper on vegetarian and vegan diets

In the seventh edition of Dr. Benjamin Spock's Baby andChild Care—the last edition published during Dr. Spock's

Frequently Asked Questions, Answered by the Doctor

lifetime—he spelled out some good advice for children'sdiets. He recommended that children be served plant-baseddiets—vegan diets—and that, to deal with finicky eaters, thebest approach was not to arm-wrestle with children, butrather to simply find healthful foods they will eat. For example,children may not like cooked spinach, but they will likefresh spinach as part of a salad. They often are not keen onmore exotic vegetables, but they are fine with corn, carrots,green beans, etc.

Virtually all children like the following:

Legumes: baked beans (okay to add cut-up veggie hotdogs), lentil soup, split pea soup, peas, bean burritos,bean tacos

Vegetables: carrots, green beans, vegetable soup,salads

Grains: rice, whole grain bread, oatmeal, cold cerealswith soy milk or rice milk, corn, vegan pizza,spaghetti with chunky tomato sauce

Fruits: apples, bananas, and all others

Meat analogues: veggie burgers, veggie hot dogs, etc.

The soy-based ones have a cancer-preventing effectfor girls, and are healthful for all children.It is also important to provide a pediatric multiple vitamin.PCRM has a book called Healthy Eating for Life: ForChildren, which is very detailed on veganism and kids.

Frequently Asked Questions, Answered by the Doctor

4. Do I need to take any particular vitamins orminerals because of eating this way?

Actually, vegans generally have better overall vitamin intake,compared with meat eaters. Meat has essentially no vitaminC and is low in many other vitamins as well. In contrast, vegetables,fruits, and legumes (beans, peas, and lentils) arevitamin-rich. In controlled studies, people switching to vegandiets typically increase their intake of several vitamins,and reduce their intake of the undesirables—saturated fatand cholesterol, in particular.

Even so, two vitamins deserve special comment:

Vitamin B12 is made, not by plants or animals, but by bacteria.Animal products contain B12 made by the bacteria intheir intestinal tracts. A more healthful source is any commonmultiple vitamin. B12 supplements are also widely available.

Vitamin D normally comes from exposure to the sun.About fifteen minutes of direct sunlight on your face andarms each day gives you all the vitamin D you need. However,if you are indoors much of the day or live in an areawhere sunlight is limited, it is important to take a supplement.Any common multivitamin is fine. Most foods have littleor no vitamin D. Certain fish contain some vitamin D, butthey also harbor cholesterol, mercury, and other things youdon't want. Surprisingly, mushrooms (for example, shiitakesand chanterelles) contain vitamin D. Five dried shiitakes provideroughly 5 micrograms of vitamin D. You'll also find it infortified soy milk.

Nowadays, some health authorities recommend high vitaminD intakes—up to 2,000 IU (50 micrograms) per day,because of its reputed cancer-fighting properties. To getthere, you'll need to take a vitamin D supplement. Vitamin D2(ergocalciferol) is plant-derived, while vitamin D3, or cholecalciferol,typically comes from lanolin in sheep's wool.

Frequently Asked Questions, Answered by the Doctor

5. How much protein do I need and where is thebest place to get it?

A plant-based diet easily provides all the protein the bodyneeds. There is no need for meat, dairy products, or eggs forprotein, and you are better off without them. Vegetables,grains, and beans give you plenty of protein, even if you areactive and athletic. And there is no need to eat these foodsin any special combinations. The normal mixtures of foodpeople choose from day to day easily satisfy protein needs.

For people who like technical details, protein is made upof amino acids. Each amino acid molecule is like a bead, andmany amino acids together make up the protein chain. Thereare many different amino acids, and all of the essential onesare found in plants.

And by all means, do not fret about protein grams or feelany need to count them. But if you are interested in the numbers,simply divide your body weight (in pounds) by three.That gives you an approximation of the number of grams ofprotein your body needs, plus a margin for safety. So, for example,for a person who weighs 120 pounds, 40 grams of proteinis more than enough on a daily basis. Some expertsbelieve that the actual amount of protein required is actuallymuch less than this figure.

The bottom line is to have a healthful mix of vegetables,beans, whole grains, and fruits, and protein takes care of itself.

Frequently Asked Questions, Answered by the Doctor

6. What's the scoop on soy?

This bears repeating, so that you can feel really clear. Soyproducts have been around for thousands of years and are adietary staple in many regions of Asia. Research has shownthat people in these regions have lower rates of heart disease,breast and prostate cancer, fewer hip fractures and fewer hotflashes. In addition, dozens of clinical studies have indicatedthe health benefits of diets rich in soy.

Some have raised the question as to whether soy has untowardeffects. Happily, these concerns have been set aside.Girls who consume soy products in adolescence have about a30 percent reduction in breast cancer risk as adults. Womenpreviously diagnosed with breast cancer have a significantlygreater survival if they include soy in their diets, comparedwith women who tend not to use soy products.

However, if a person is uncertain or simply does not wantto include soy, I always remind them that a vegan diet doesnot mean joining the Soy Promotion Society. A vegan diet canmean many things: a Latin American tradition with beans,rice, and tortillas; a Mediterranean tradition emphasizingvegetables, pasta, beans, and fruit. Soy products come froman Asian tradition and are totally optional.

Frequently Asked Questions, Answered by the Doctor

7. What if I think I'm allergic to soy?

Again, eating a diverse diet of whole grains, beans andlegumes, fruits and vegetables will give you everything yourequire in terms of protein. As for allergies, in some cases,they will change over time. For example, it is very commonfor children to have allergies that disappear as they get older,and that occurs in adulthood, too. Also, quite often, allergic responses diminish when people stop consuming dairy products.

For example, a person who is allergic to cats or hasasthma symptoms in response to pollen will find that thesesymptoms diminish when they leave dairy products aside.

8. Where can I get my omega-3s if not from fish orfish oil?

ALA (alpha-linolenic acid) is a basic omega-3 fat that can beconverted in the body to the other omega-3s the body needs.ALA occurs in small amounts in beans, vegetables, andfruits, and this should be all the body needs. If more is desired,it is also found in walnuts, soy products, and, in highconcentration, in flax seeds and flax oil. If these are used,there is no need for more than minimal amounts.

If you are looking for more, for whatever reason, healthfood stores sell vegan omega-3 supplements.

9. Sometimes eating lots of vegetables, beans, orsoy products gives me uncomfortable gas; howdo you avoid this?The problem with gassiness can often be found with beans.They should not be excluded from the diet, however, becausethey are great sources of protein, calcium, and iron, amongother nutrients. But if you are new to beans, it is good to havethem in small portions and always very well cooked. A wellcookedbean is very soft, with no hint of crunchiness. As timegoes on, your digestive tract adjusts, so a bean that may causea problem today may be better tolerated later on.

Frequently Asked Questions, Answered by the Doctor

Also, cruciferous vegetables can cause indigestion forsome people. The answer is simply to cook them well. This group includes broccoli, cauliflower, brussels sprouts, kale,and cabbage, among others. It is common for people to eatthem raw or only slightly cooked, but they can easily causegassiness or bloating. Cook them well, and the problem usuallydisappears. Later on, you can experiment again with lesscookedvegetables.

On the good side, rice is very easily digested, and a greatfood to emphasize. Brown rice is best. Also, cooked green,yellow, and orange vegetables are very easily digested.Fruit vary. Some people do very well with raw fruit; othershave more difficulty at first. If you are new to any particularfruit, you might have smaller servings at first, then graduallyincrease.

Excerpted from Veganist: Lose Weight, Get Healthy, Change the World, by Kathy Freston. Available from Weinstein Books, a member of The Perseus Books Group. Copyright © 2011

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