The Vegan Diet

A blog detailing the vegan diet and how it affects the body. By Emma Warner Chee and Samantha Smith for Ms. Curtis Period Two Biology. Veganism is the elimination of all animal and animal by-products from the diet. This means that no meat, fish or poultry is eaten, but also no eggs, dairy, honey, or other animal by-products (Vegetarian Resource Group 2013). While many choose this diet for ethical reasons, it can also be beneficial to health. In particular, it is advantageous for individuals with diabetes and can help in weight loss (Barnard 2009).

[vegan-nom]

Organic vegan food inspiration @ http://vegan-nom.tumblr.com/

[yourvegandiet]

References

References

Barnard, N. D., et al. (2009). Vegetarian and vegan diets in type 2 diabetes management. Nutrition   

Reviews, 67(5), 255-263. doi:10.1111/j.1753-4887.2009.00198.x

Fraser, D., et al. (2012). Nelson Biology 12. Canada: Nelson Education Ltd.

Pawlak, R., et al. (2013). How prevalent is vitamin B12 deficiency among vegetarians?. Nutrition  

Reviews, 71(2), 110-117. doi:10.1111/nure.12001

University of Michigan Health System (2012). How high fat foods impact diabetes and metabolic   

syndrome. ScienceDaily.

Retrieved from: http://www.sciencedaily.com/releases/2012/05/120522114536.htm

Vegan Health. (2012). Protein. http://www.veganhealth.org/articles/protein

The Vegetarian Resource Group. (2013). Veganism in a Nutshell. Retrieved from:

//www.vrg.org/nutshell/vegan.htm

Medical News Today (2012) Plant-Based Diets May Prevent Chronic Diseases. Retrieved from: http://www.medicalnewstoday.com/articles/251689.php

World’s Healthiest Foods. (2001). How Does Digestion Work and How Can I Improve Mine? Retrieved from: http://www.whfoods.com/genpage.php?tname=faq&dbid=16

World’s Healthiest Foods. (2005). Iron. Retrieved from: http://www.whfoods.com/genpage.php?tname=nutrient&dbid=70

[farmdrop]

[yourvegandiet]

As mentioned earlier, iron deficiency is prevalent among vegans as it is harder to obtain from plant sources than from animal sources. Iron is necessary in oxygen distribution and immune system health (World's Healthiest Foods 2005). Asparagus is a vegetable which provides significant dietary iron. Many vegetable sources of protein are also sources  of iron (soybeans, lentils, legumes, etc). 

[yourvegandiet]

The vegan diet and type 2 diabetes

Significant research has gone into the vegan diet as treatment for type 2 diabetes. Although it is not a cure, it can help to reduce the symptoms (University of Michigan Health System 2012). Type 2 diabetes is often acquired due to an unhealthy diet. Studies have shown that individuals placed on a vegan diet (low fat, high carbohydrate) were able to reduce insulin use after a very short period of time, in comparison to those adhering to the American Diabetes association recommended diet (Barnard 257). This was because there was a lower level of blood glucose, meaning that the body’s ability to produce its own insulin was stimulated. The higher amounts of complex carbohydrates (and by extension soluble fibre) help the stomach to empty more slowly and thus helps to regulate glucose absorption (Barnard 259). In addition, the reduction of fat, particularly saturated fat, helps reduce intercellular fat accumulation and promote insulin sensitivity (Barnard 260). To those not suffering from diabetes, iron deficincey can be a con of the vegan diet, however iron can inhibit insulin production. Heme iron (from meat) is correlated with insulin resistance, but non-heme iron (from plants) is not (University of Michigan Health System 2012).

[britskitchen]

[yourvegandiet]

Oats have a high fiber content (11 grams per 100 grams of oatmeal). Eating oats with other complex-carbohydrate choices make for a healthy meal.

[yourvegandiet]

Complex carbohydrates

Vegans tend to consume less fat and more carbohydrates based on what foods are available to them. It is important for those choosing veganism to ensure a variety of carbohydrate food sources are eaten (whole grains and cereals, fruits and vegetables). Complex carbohydrates are very important in any diet, and different foods have different amounts of different carbohydrates (Vegan Health 2012). It takes larger polysaccharides such as starch longer to be broken down into glucose, and this helps to regulate blood sugar. Fiber is a complex carbohydrate which is not broken down into glucose, and instead travels through the digestive system to the colon. Soluble fibre is fermented in the colon for nutrients, and it slows the movement of food through the digestive system. Insoluble fibre speeds the movement of food through the digestive system and helps with healthy waste excretion. Plants and cereals (the main foods in the vegan diet) are high in complex carbohydrates (World’s Healthiest Foods 2001).

[p0tirons]

[yourvegandiet]

The vegan diet tends to be lower in fat, and healthy vegans eat nuts and seeds to obtain necessary omega 3 and 6 fatty acids (they are necessary because the body cannot synthesize them, so they are a nutrient as well as an energy source). Meat and animal products contain many unnecessary saturated fats and cholesterol, which can be detrimental to health when not consumed in moderation (World’s Healthiest Foods 2001). Saturated fats are harder for the body to break down because the molecules can easily pack themselves together due to the long strands of single bonds (Fraser 2012).

  Walnuts are a good source of omega-3 fatty acids (World's Healthiest Foods 2001).

[stuffjuliaeats-blog]

[yourvegandiet]

Nutritional yeast is a great topping for popcorn, and it is significantly healthier than butter.

[almondbutterlover-deactivated20]

[yourvegandiet]

One of the negative effects of veganism can be vitamin B12 deficiency. Vitamin B12 is only found in meat and animal by-products, but it is a necessary part of the human diet (The Vegetarian Resource Group 2013). Animals bodies produce some vitamin B12 (this is why we can obtain it from food), but although we have some supply of it, vegetarians and vegans commonly do not get enough. It is necessary for the activation of folate, which is used in DNA synthesis, and it is also necessary for the synthesis of myelin (nerve insulation) (Pawlak 112). As a result, vitamin B12 deficiency is associated with low bone mineral density and neural tube defects (Pawlak 115). Vegans may obtain Vitamin B12 from supplements or from fortified nutritional yeast (shown in the above picture).

[thoughtfully-thinking]

[yourvegandiet]

Many people choose veganism for political reasons, but the vegan diet can be beneficial to health, when carefully planned. It is especially beneficial for those looking to lose weight and reduce the risk (or symptoms) of type two diabetes (Barnard 256). Veganism has also been linked to a reduced risk of hypertension as well as ovarian, colorectal and breast cancers (The Vegetarian Resource Group 2013)

[yourvegandiet]

Vegan Protein Sources

Since protein is most commonly found in animal and animal by-products, vegans should ensure that they are getting enough protein from other sources to prevent deficiency. The amount of protein the average person should consume daily depends on weight and physical activity, but it is usually between 50 and 70 grams (Vegan Health 2012).  Vegan protein should come from a variety of sources because plant sources do not contain all 9 essential amino acids. Combining different sources throughout the day ensures that the body is getting a complete protein intake (Fraser 2012).

Soybeans or soy products (tofu, tempeh) - 1 cup = 30 grams of protein

Lentils - 1 cup = 18 g

Chickpeas - 1 cup = 14.5 g

Pinto/Kidney/Black Beans - 1 cup = 13-15 g

Hemp Seeds - 1 oz = 10 g (this is a rare example of a complete plant protein)

Peanuts - 1 oz = 6.5 g

Cashews - 1 oz = 4.4 g

Sesame Seeds - 1 oz = 6.5 g

Pistachios - 1 oz = 5.8g

Walnuts - 1/4 cup = 5 g

Almonds - 1 oz = 4g

1 avocado = 10 g

[yourvegandiet]

This is a very useful resource.

[noir-blanc-beige-or-rouge]

[yourvegandiet]

Spinach, almonds and avocados are all sources of protein. All these foods also provide necessary vitamins and minerals and are a source of complex carbohydrates.

[karenq-deactivated20190122]

#buckwheat #brown #rice #flour #soya #milk #flapjacks #vegan