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'''Veganism''' | {{AccountNotLive}} | ||
'''Veganism''' | |||
Veganism is a form of a [[vegetarian]] diet, in which individuals do not include any animal products in their diet and in some instances, their life. Vegan diets are high in carbohydrates, folic acid, dietary fiber, vitamin C and E, and are low in protein, saturated fats, vitamin B-12, zinc and calcium. <sup>[1]</sup> Common vegan foods include fruits, vegetables, legumes, soy based products, whole grains, and cereals. Vegan diets have advantages and disadvantages. Improper use of the diet can lead to health risks, whereas properly monitored diets can decrease the risks of certain disease. Vegan diets may require strict monitoring of what is being consumed and what is lacking in the diet. | |||
==Reasons for Veganism== | ==Reasons for Veganism== | ||
Individuals choose | Individuals choose veganism for health reasons and environmental reasons. Veganism is thought to be a healthier diet than most. Along with health reasons individuals become vegan because of animal cruelty issues, which include growth products added to animal’s diets and eventually the death of animals. A reduced risk of animal related diseases is also a reason why individuals choose veganism. | ||
==Health Advantages to Veganism== | ==Health Advantages to Veganism== | ||
Veganism has a number of health advantages to it. Vegans are typically thinner; on average 2 [[Body Mass Index]] ([[BMI]]) units lower than any other diet. <sup>[2]</sup> Vegan diets have lower cholesterol levels and lower blood pressure by 32-44% lower than meat eaters. <sup>[3]</sup> Vegans consume more fruits and vegetables, compared to individuals who consume meat, which help to reduce the risk of [[stroke]] and [[cardiovascular diseases]]. | |||
{{Image|bmi_graph.jpg|right|250px|Comparison of Average BMI's of certain diets. | |||
Data provides by [2] (Sabate and Wien) | Data provides by <sup>[2]</sup> (Sabate and Wien) | ||
}} | |||
===Reduced Risks of Cancer== | ===Reduced Risks of Cancer=== | ||
Because vegans on average have a lower BMI, the chances of developing cancer is decreased. The consumption of legumes, a common fiber source for vegans is seen to reduce the risk | Because vegans on average have a lower BMI, the chances of developing [[cancer]] is decreased. The consumption of legumes, a common fiber source for vegans, is seen to reduce the risk of stomach and [[prostate cancer]]. Prostate cancer also has a link to high levels of insulin growth factor-1 and vegan diets have lower levels than other diets. Reduced risk of colorectal cancer is often seen due to the exclusion of red meat in vegan diets. Studies indicate that individuals who were on the highest quintile of meat consumption were 20%-60% more likely to develop esophageal, liver, colorectal, and [[lung cancer]] than those who were in the lowest quintile. <sup>[3]</sup> The exclusion of eggs is seen to lower the risk of [[pancreatic cancer]]. Soy products are also evidenced to reduce the risk of [[breast cancer]]. | ||
==Health Disadvantages to Veganism== | ==Health Disadvantages to Veganism== | ||
Because of the exclusion of specific foods in their diets, vegans may be deficient in certain vitamins, minerals and other nutritional | Because of the exclusion of specific foods in their diets, vegans may be deficient in certain vitamins, minerals and other nutritional categories. Some of the more common deficiencies are | ||
===Protein== | ===Protein=== | ||
Protein intake in vegans can be | [[Protein]] intake in vegans can be a concern for vegans because of the exclusion of meats, fish, dairy, and eggs. Vegans get their protein from plants and grain sources, but plant protein is usually harder to digest than animal protein. Also, plant protein does not contain all of the essential [[amino acids]], which can lead to a deficiency in a specific amino acid. | ||
===Vitamin D== | ===Vitamin D=== | ||
Vitamin D | Vegans are often seen as being [[Vitamin D]] deficient. Vitamin D is commonly found in dairy, which vegans avoid. The avoidance causes vegans to have increased risks for bone fractures, [[osteoporosis]], and [[rickets]]. | ||
===Iron== | ===Iron=== | ||
Iron is | Iron deficiency is common in vegan diets. Iron is commonly found in red meats, but vegans can get their recommended amount of Iron in leafy, green vegetables. Deficiencies in iron can lead to [[anemia]]. | ||
===B-12== | ===B-12=== | ||
Vitamin B-12 is commonly found in eggs and dairy sources | [[Vitamin B-12]] is commonly found in eggs and dairy sources thus vegans have problems with vitamin B-12 intake. B-12 deficiencies can lead to anemia and [[macrocytosis]], as well as cognitive issues, [[dementia]] and concentration issues. | ||
===Zinc== | ===Zinc=== | ||
Zinc | Vegans can be deficient in Zinc because the consumption of legumes and grains decrease the effectiveness of zinc absorption. Zinc deficiencies can lead to [[Hypozincemia]]. | ||
==Prevention of Deficiencies== | |||
===Food intakes=== | |||
B-12 deficiencies are avoidable by a proper consumption of soy products, rice products and cereals. Calcium can be obtained in leafy green vegetables, tofu, and calcium enriched cereals and beverages. Vitamin D is seen in soy milk, as well as cereals. Fatty acid deficiencies can be avoided by the consumption of walnuts, vegetable oils, and other seed products. Zinc is found in whole grains, legumes, and soy products. | |||
===Supplementation=== | |||
The addition of [[supplements]] to vegan diets is common. The most common supplements are iron, vitamin D, vitamin B-12, zinc, and calcium. Supplements are thought to provide the vitamins and minerals that are lacking in vegan diets, although the effectiveness of supplements is highly debated. | |||
== | ==References== | ||
1.↑ Key T, Appleby P, Rosell M. Health effects of vegetarians and vegan diets, Proceedings of the Nutrition Society 2006; 065 (001): 35-41.<ref>Key T, Appleby P, Rosell M. Health effects of vegetarians and vegan diets, Proceedings of the Nutrition Society 2006; 065 (001): 35-41.</ref> | |||
2.↑ Sabate J, Wien M. Vegetarian diets and childhood obesity prevention, American Journal of Clinical Nutrition 2010; 91: 1525S-1529S.<ref>Sabate J, Wien M. Vegetarian diets and childhood obesity prevention, American Journal of Clinical Nutrition 2010; 91: 1525S-1529S.</ref> | |||
3.↑ Winston J. Health effects on vegan diets, American Journal of Clinical Nutrition 2009; 89: 1627S-1633S.<ref>Winston J. Health effects on vegan diets, American Journal of Clinical Nutrition 2009; 89: 1627S-1633S.</ref> | |||
4.↑ Di Genova T, Gudya H. Infants and children consuming atypical diets: Vegetarianism and macrobiotics, 2007;<ref>Di Genova T, Gudya H. Infants and children consuming atypical diets: Vegetarianism and macrobiotics, 2007;</ref> | |||
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Latest revision as of 03:05, 22 November 2023
The account of this former contributor was not re-activated after the server upgrade of March 2022.
Veganism
Veganism is a form of a vegetarian diet, in which individuals do not include any animal products in their diet and in some instances, their life. Vegan diets are high in carbohydrates, folic acid, dietary fiber, vitamin C and E, and are low in protein, saturated fats, vitamin B-12, zinc and calcium. [1] Common vegan foods include fruits, vegetables, legumes, soy based products, whole grains, and cereals. Vegan diets have advantages and disadvantages. Improper use of the diet can lead to health risks, whereas properly monitored diets can decrease the risks of certain disease. Vegan diets may require strict monitoring of what is being consumed and what is lacking in the diet.
Reasons for Veganism
Individuals choose veganism for health reasons and environmental reasons. Veganism is thought to be a healthier diet than most. Along with health reasons individuals become vegan because of animal cruelty issues, which include growth products added to animal’s diets and eventually the death of animals. A reduced risk of animal related diseases is also a reason why individuals choose veganism.
Health Advantages to Veganism
Veganism has a number of health advantages to it. Vegans are typically thinner; on average 2 Body Mass Index (BMI) units lower than any other diet. [2] Vegan diets have lower cholesterol levels and lower blood pressure by 32-44% lower than meat eaters. [3] Vegans consume more fruits and vegetables, compared to individuals who consume meat, which help to reduce the risk of stroke and cardiovascular diseases.
Reduced Risks of Cancer
Because vegans on average have a lower BMI, the chances of developing cancer is decreased. The consumption of legumes, a common fiber source for vegans, is seen to reduce the risk of stomach and prostate cancer. Prostate cancer also has a link to high levels of insulin growth factor-1 and vegan diets have lower levels than other diets. Reduced risk of colorectal cancer is often seen due to the exclusion of red meat in vegan diets. Studies indicate that individuals who were on the highest quintile of meat consumption were 20%-60% more likely to develop esophageal, liver, colorectal, and lung cancer than those who were in the lowest quintile. [3] The exclusion of eggs is seen to lower the risk of pancreatic cancer. Soy products are also evidenced to reduce the risk of breast cancer.
Health Disadvantages to Veganism
Because of the exclusion of specific foods in their diets, vegans may be deficient in certain vitamins, minerals and other nutritional categories. Some of the more common deficiencies are
Protein
Protein intake in vegans can be a concern for vegans because of the exclusion of meats, fish, dairy, and eggs. Vegans get their protein from plants and grain sources, but plant protein is usually harder to digest than animal protein. Also, plant protein does not contain all of the essential amino acids, which can lead to a deficiency in a specific amino acid.
Vitamin D
Vegans are often seen as being Vitamin D deficient. Vitamin D is commonly found in dairy, which vegans avoid. The avoidance causes vegans to have increased risks for bone fractures, osteoporosis, and rickets.
Iron
Iron deficiency is common in vegan diets. Iron is commonly found in red meats, but vegans can get their recommended amount of Iron in leafy, green vegetables. Deficiencies in iron can lead to anemia.
B-12
Vitamin B-12 is commonly found in eggs and dairy sources thus vegans have problems with vitamin B-12 intake. B-12 deficiencies can lead to anemia and macrocytosis, as well as cognitive issues, dementia and concentration issues.
Zinc
Vegans can be deficient in Zinc because the consumption of legumes and grains decrease the effectiveness of zinc absorption. Zinc deficiencies can lead to Hypozincemia.
Prevention of Deficiencies
Food intakes
B-12 deficiencies are avoidable by a proper consumption of soy products, rice products and cereals. Calcium can be obtained in leafy green vegetables, tofu, and calcium enriched cereals and beverages. Vitamin D is seen in soy milk, as well as cereals. Fatty acid deficiencies can be avoided by the consumption of walnuts, vegetable oils, and other seed products. Zinc is found in whole grains, legumes, and soy products.
Supplementation
The addition of supplements to vegan diets is common. The most common supplements are iron, vitamin D, vitamin B-12, zinc, and calcium. Supplements are thought to provide the vitamins and minerals that are lacking in vegan diets, although the effectiveness of supplements is highly debated.
References
1.↑ Key T, Appleby P, Rosell M. Health effects of vegetarians and vegan diets, Proceedings of the Nutrition Society 2006; 065 (001): 35-41.[1]
2.↑ Sabate J, Wien M. Vegetarian diets and childhood obesity prevention, American Journal of Clinical Nutrition 2010; 91: 1525S-1529S.[2]
3.↑ Winston J. Health effects on vegan diets, American Journal of Clinical Nutrition 2009; 89: 1627S-1633S.[3]
4.↑ Di Genova T, Gudya H. Infants and children consuming atypical diets: Vegetarianism and macrobiotics, 2007;[4]
- ↑ Key T, Appleby P, Rosell M. Health effects of vegetarians and vegan diets, Proceedings of the Nutrition Society 2006; 065 (001): 35-41.
- ↑ Sabate J, Wien M. Vegetarian diets and childhood obesity prevention, American Journal of Clinical Nutrition 2010; 91: 1525S-1529S.
- ↑ Winston J. Health effects on vegan diets, American Journal of Clinical Nutrition 2009; 89: 1627S-1633S.
- ↑ Di Genova T, Gudya H. Infants and children consuming atypical diets: Vegetarianism and macrobiotics, 2007;