User:Joel Palladino/sandbox

Veganism

Veganism is a lifestyle and 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 food include fruits and vegetables, legumes, soy based products, whole grains, and cereals. Vegan diets have their advantages and disadvantages. Improper use of the diet can lead to health risks, whereas properly monitored diets can decrease the risks of certain deadly disease. Vegan diets may require strict monitoring of what is being consumed and what is lacking in the diet.

Reasons for Veganism

Individuals choose the vegan lifestyle for health reasons and eco friendly reasons. Veganism is thought to be a healthier lifestyle than most diets. 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 vegan lifestyles.

Health Advantages to Veganism

The vegan lifestyle has a number of health advantages to the diet. Vegans are typically thinner on average 2 Body Mass Index (BMI) units lower any other lifestyle or diet. ^[2] Vegan diets have lower cholesterol levels and lower blood pressure by 32-44% 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.

Comparison of Average BMI's of certain diets Data provides by ^[2] (Sabate and Wien)

Data provides by ^[2] (Sabate and Wien)

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 for 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 where were in the lowest quintile. ^[3] The exclusion of eggs lowers is seen to lower the risk of pancreatic cancer. Soy products are also seen 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 caegories. Some of the more common deficiencies are

Protein

Protein intake in vegans can be problematic because of the exclusion of meats, fish, dairy, and eggs. Vegans get their protein from plants and grain sources, but plant protein is 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 is one of the most common vitamins that vegans are not getting enough of. Vitamin D is commonly found in dairy which vegans avoid and vegans have increased risks for bone fractures, osteoporosis, and rickets when not consuming enough vitamin D.

Iron

Iron is a mineral that vegans are often seen as not getting enough of. Iron is common 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 so vegans have a hard time 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 deficiency is often seen in vegans due to the fact that legumes and grains decrease the effectiveness of zinc. Zinc deficiencies can lead to Hypozincemia

Ways to decrease deficiencies in Vegans

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 the 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.

2. Sabate J, Wien M. Vegetarian diets and childhood obesity prevention, American Journal of Clinical Nutrition 2010; 91: 1525S-1529S.

3. Winston J. Health effects on vegan diets, American Journal of Clinical Nutrition 2009; 89: 1627S-1633S.

4. Di Genova T, Gudya H. Infants and children consuming atypical diets: Vegetarianism and macrobiotics, 2007;