The first set of menus provides a total of 75 grams
of protein, adequate for a male vegan weighing 160
pounds. The second set provides a total of 60 grams of
protein, adequate for a female vegan weighing 130
pounds.Function
The vegan lifestyle is adopted by people in devel-
oped countries primarily for ethical or religious reasons
rather than economic necessity—although some nutri-
tionists do point out that plant-based foods are usually
easier on the household food budget than meat. On the
other hand, the ADA notes that soy milk, used by many
vegans as a source of calcium and protein, is consider-
ably more expensive than cow’s milk. Another more
recent reason for veganism is the growing perception
that plant-based diets are a form of preventive health
care for people at increased risk of such diseases as
heart disease, type 2 diabetes and some forms ofcan-
cer. Adolescents, however, are more likely to adopt
vegan diets as a weight reduction regimen or in some
cases as an ethical way to protest their parents’ patterns
of dress or food comsumption; one Swedish study of
vegan youth concluded that veganism was ‘‘a new type
of status passage.’’ In a very few cases, adolescents
adopt veganism to camouflage an existing eating dis-
order, as noted by the ADA.Benefits
The benefits of a vegan diet are similar to the health
benefits of less strict vegetarian diets: lowered blood
pressure, lower rates of cardiovascular disease and
stroke, lower blood cholesterol levels, and lowered
risks of colon andprostatecancer are associated with
a vegan diet. Most people lose weight on a vegan diet,
especially in the first few months; moreover, weight loss
is usually greater on a vegan diet than on a vegetarian
diet permitting dairy products. In addition, most
vegans have lower body mass indices (an important
diagnostic criterion ofobesity) than their meat-eating
counterparts. Vegan diets also appear to lower the risk
of developing type 2 (adult-onset) diabetes.Precautions
As with adoption of any vegetarian diet, people
considering a vegan diet should consult a registered
dietitian as well as their primary physician before
starting their new lifestyle. The reason for this precau-
tion is the strictness of vegan regimens as well as the
variations in height, weight, age, genetic inheritance,
food preferences, level of activity, geographic loca-
tion, and preexisting health problems among people.A nutritionist can also help design a diet that a vegan
will enjoy eating as well as getting adequate nourish-
ment and other health benefits.
It is particularly important for pregnant or nurs-
ing women, or for families who wish to raise their
children as vegans, to consult a dietitian as well as a
pediatrician. There is some helpful and nutritionally
sound information on the Vegetarian Resource Group
website regarding meeting protein requirements dur-
ing pregnancy, the protein needs of infants, and ‘‘feed-
ing vegan children.’’RisksThe longstanding concern expressed by nutrition-
ists and other health professionals about vegan diets is
the risk of nutritional deficiencies, particularly for such
important nutrients as protein,minerals(iron,calcium,
andzinc),vitamins(vitamin D,riboflavin, vitamin
B 12 ,andvitamin A),iodine, and n-3 fatty acids. The
2003 vegetarian food guide published by the ADA and
DC recommends that vegans in all age groups should
take supplements of vitamin B 12 and vitamin D, or use
foods fortified with these nutrients. It is particularly
important for pregnant women to maintain an
adequate intake of vitamin B 12 , as a lack of this vitamin
can cause irreversible neurological damage in the
infant. In addition, some studies indicate that vegans
are at increased risk ofosteoporosisand bone fractures
compared to either meat-eaters or less strict vegetarians
because their average calcium intake is lower.
The ADA states simply that ‘‘Unsupplemented
vegan diets do not provide vitamin B 12. Dairy prod-
ucts and eggs supply vitamin B 12 ; however, depending
on food choices, some lacto-ovo-vegetarians may have
inadequate intakes [of these nutrients] as well [as
vegans]. The Institute of Medicine has recommended
that all people over the age of 50, regardless of type of
diet, take vitamin B 12 in the form found in supple-
ments and fortified foods for optimal absorption.
Vitamin B 12 is well-absorbed from fortified nondairy
milks and from breakfast cereals, as well as from
supplements. Because vitamin B 12 absorption is inver-
sely related to dosage, a daily supplement of at least 5
mg or a weekly supplement of 2,000.’’ Vitamin D sup-
plements are recommended and may be particularly
important for vegans living in northern latitudes or
other situations in which they receive little sun,
because this vitamin is synthesized in the skin during
exposure to sunlight. The ADA notes that ‘‘Many
fortified nondairy milks and breakfast cereals provide
[vegans with] vitamin D, although the form used to
fortify cereals is often not vegan.’’Veganism