Other than documenting it for your reading pleasure, I am not advertising my choice to pledge allegiance to the vegans for thirty days. When it is revealed—usually over the course of a meal absent most of the things others ingest routinely—the most common response is, “that can’t be healthy.” Instinctively, I want to fire back, “it’s totally healthy,” but the truth is I’m not a nutritionist.
So I did a little research.
According to WebMD.com—a place no hypochondriac should ever dare go—most doctors and nutritionists believe that diets low in fat and high in fruits, vegetables, grains and nuts promote health. Most also maintain the belief that reducing or eliminating red meat from your diet can reduce the risk of heart disease. A plant-based diet has also been proven to help those with type 2 diabetes lose weight and have increased control of glycemic and lipid levels. Additionally, vegan diets are also said to lower cancer risks, though it’s difficult to prove due to the genetic factors associated with the disease.
On the flip side, the American Dietetic Association warns that vegans must be careful to get sufficient doses of vitamin B12, calcium and iron. Vitamin B12 is found naturally only in animal products. A lack of it may lead to anemia, blindness, muscle weakness, tingling and numbness. B12 can be found in many cereals and veggie burgers. It may also be taken as a supplement. A lack of calcium can lead to weak bones and osteoporosis. Calcium typically found in the dairy of a non-vegan diet, can be found in dark leafy greens. Vegans can find iron on potatoes, nuts, legumes and soy-based foods.
So to answer the question, yes, being a vegan can be entirely healthy. It, like most other dietary and lifestyle choices, is ultimately about balance.
A few places you can achieve balance:
Protein: tofu, tempeh, beans, nuts, nut butters (spreads), veggie burgers
Iron: cereals, soy-based foods, dried apricots and prunes, legumes, nuts, beans, potatoes
Calcium: soy-based products, legumes, almonds, fortified orange juice, leafy vegetables (spinach, bok choy, collards)
Zinc: soybeans, soymilk, cereals, nuts, breads, peas, mushrooms, pumpkin seeds, wheat germ
Vitamin B12: soy-based beverages, cereals, veggie “meats”
Riboflavin: almonds, cereals, mushrooms
Linolenic acid (omega-6): canola and flaxseed oil, soybeans, tofu, walnuts
Omega-3 Fatty Acids: flaxseed, walnut, soy and canola oil, supplements
