Meat-eaters view vegans as receiving an inadequate diet, and are therefore, weak and sickly. We learned last month that a balanced diet which provides our body the nutrients necessary to meet its metabolic needs, requires foods in a specific variety and quantity. A balanced vegan diet takes some thought, and is not simply the removal of all animal-sourced food products. If poorly planned, a vegan diet may be deficient in vital nutrients. However, well-planned vegan diets have been found to offer protection against many degenerative conditions, and contribute to a longer and healthier life. Sister White, in her counsels on health did not use the term “vegan.” She made references to a vegetarian diet that would eventually eliminate all dairy, eggs, etc. The word “vegan” was not coined until 1944, to differentiate between those who included dairy products as a part of a vegetarian diet and those who also abstained from the use of any animal products in their diet.
A balanced diet for human beings consists of a combination of carbohydrates, proteins, fats, vitamins and minerals, and fibre. Can we ensure that we obtain these nutrients and their proper amounts with a vegan diet? I believe we can, and, in fact, a vegan diet provides the proper balance of all the required nutrients, versus an animal-based diet which has some nutrients in too-large volumes, while being deficient in others, and also contains substances that are actually harmful to our health.
Carbohydrates, also known as sugars, form the main source of energy for the body, and are contained in most plant food products, except in some greens and processed oils. However, the main sources of carbohydrates come from grains, vegetables, and fruits. Whole grains should be used vs non-whole grain foods, which are often found in processed food products. Carbohydrates are then divided into two categories, simple and complex. The difference between a simple and complex carbohydrate is in how quickly it is digested and absorbed—as well as its chemical structure.
Whole grains form the foundation of the vegan diet, and are considered complex carbohydrates, and are absorbed slowly into the body. They are the body’s main energy source. All carbohydrates are broken down into the body into simple sugars. They are also a good source of fats, fibre, iron, B and E Vitamins, zinc, potassium, and other minerals. They are also a source of protein, and are low in fat.
Whole grain foods contain three parts of the seed of the plant: the bran (outer layer which contains most of the fibre; germ (part from where new plant sprouts); endosperm (largest part of the seed, but provides little nutrition). Non-whole grain products are a result of modern processing of grain. The bran and the germ of the grain are removed, leaving behind only the endosperm, which is of little nutritious value. The reason why grain products are processed in this manner is so that the “essential oils” contained in the product are removed, therefore eliminating the risk of rancidity, so that the product can be stored without needing refrigeration, increasing the shelf life of the food. However, the process also removes all the fibre, most of the Vitamin E, half the Vitamin B’s, and many of the phytochemicals. Whole grains provide the bulk of the fibre in any diet, needed for proper functioning of the digestive system. Examples of whole grains include: whole wheat pasta, brown/wild rice, whole oats, whole wheat or whole grain breads and cereals, bagels, tortillas, pita bread, crackers, whole wheat or rye flour, popcorn, bulgur, buckwheat, millet, barley, quinoa, amaranth, couscous, spelt, flaxseed. Eat 6–11 servings per day.
Vegetables are also a source of carbohydrates. They are nutrient-dense, contain less sugar than fruit, and are low in calories and fat. They are high in fibre, and the large variety of vegetables available all provide the diet with a number of nutrients as well as sugar; these include calcium, magnesium, potassium, iron, beta-carotene, vitamins A, B, C, K. They are a rich source of antioxidants which slow down the body’s aging process. To receive maximum nutrition from vegetables eat a variety of types and colours, as each vegetable has its own unique combination of nutrients. Three to five servings of vegetables should be eaten daily. One-half to one cup of any vegetable is a serving. Vegetables are ideal for people who are diabetic, as the amount of calories and sugar content is low, and are otherwise nutrient-dense.
Fruits are low in calories and fats. They are a good source of sugars, fibre, vitamins, antioxidants, and minerals. Fruits, as well as vegetables, contain phytochemicals: plant substances that have beneficial, health-protective qualities. The colour of the fruit determines the type of phytochemical found in it, therefore to receive a well-balanced number of phytochemicals, eat from a variety of different coloured fruits. The amount of fruits should be 2-4 servings per day. A serving can be an apple, plum, peach, orange or banana; or one cup of berries, including grapes, cherries, strawberries, or raspberries. Carbohydrates should be 45-65% of our daily calorie intake.
Almost all foods, except sugar and fats contain protein, including whole grains, vegetables and fruits. Protein is made up of over 20 amino acids. Our body requires 9 “essential” amino acids, meaning that we must derive them from our food; they are not produced by our bodies. The body uses amino acids as building blocks for blood, skin, cartilage, muscles, bones, hormones, and enzymes. All animal-based proteins contain all nine essential amino acids, and are known as “complete proteins.” Most plant-based proteins contain all the amino acids also, but do not contain adequate amounts of each of the essential amino acids. These sources of amino acids are called “incomplete proteins”. Two plant sources, quinoa and soy are close to being complete proteins.
We must ensure that our diet contains all nine essential amino acids. A vegan diet is able to provide the body with all the essential amino acids. As stated, most plants contain all the essential amino acids, but not in the right amounts that the body requires. Often there is a “limiting” protein, one that is in a concentration that is too low to be useful. Previously, we had been told that we must eat specific combinations of foods at each meal to ensure that we are consuming all the essential amino acids at every meal, otherwise we would develop an amino acid deficiency. However, recent research shows that our bodies put together the amino acids from all sources to make complete proteins throughout the day. You do not have to worry about how and when to combine foods. It does not need to be a complicated science. Vegans who eat a varied diet containing vegetables, beans, grains, nuts, and seeds, have no difficulty in getting enough protein and all essential amino acids.
Animal products are not necessary to provide enough protein that we need on a daily basis. For example, one cup of vegetables contains 4 grams of protein; one cup of whole grains contains 6 grams of protein; one cup of fruit contains 1 gram of protein. Most people who eat animal protein consume too much protein for their body’s needs, often over 100 grams per day (which, according to dietary guidelines is what is needed for someone weighing 125 kg/275 pounds) and causes health complications such as kidney disease, osteoporosis and some cancers, not to mention heart disease from the saturated fats in animal protein. A vegan diet can easily provide the 0.8 grams of protein per kilogram of body weight (or 0.45 g/pound) that is required for optimum health. For example, an 80 kg person would require 64 g of protein per day. 5 servings of vegetables=20 g protein, 10 servings of grains=60 g protein, 4 servings of fruit=4 grams protein. TOTAL: 84 g protein. Even if the 80 kg person ate the least amount of recommended grains, fruits, and vegetables, their daily intake of protein would be 50 g from these sources alone. However, we have not even talked about the foods which contain the most concentration of proteins.
Legumes are considered the main source of protein for vegan diets. These include foods such as beans, peas, and lentils. They are low in fat, do not contain cholesterol as does animal protein. They are also good sources of folate, calcium, zinc, potassium, iron and magnesium, Vitamin B’s, and are rich in antioxidants and phytochemicals. They also contain complex carbohydrates which prevent insulin and sugar spikes which are harmful. They also contain essential fats. Because they are also high in fibre, they promote good gastrointestinal health and help to lower cholesterol levels. One cup of most cooked beans or lentils contains approximately 15 grams of protein; one cup of cooked soybeans contains 30 grams of protein; one cup of firm tofu contains 40 grams of protein.
Another source of vegan protein is the nut, seed, and nut butter category of foods. Typically these foods contain 10-20 gram of protein per 100 grams (3 ounces). A serving size of nuts is usually one ounce. Nuts and seeds also contain vitamins, minerals, fibre, and fats. Some examples in this category are almonds, pistachios, walnuts, cashews, Brazil and pine nuts. Seeds include sesame, pumpkin, flax, and sunflower. Butters made from nuts and seeds are also healthy if they are made without added sugars. One-quarter cup of most nuts can range from 4–9 grams of protein. Two to three tablespoons of seeds provide 8 grams of protein, with the exception of flax, which contains 4 grams of protein. However, flax is a very good source of Omega-3 fatty acids. One tablespoon of any nut butter is equivalent to one serving of protein. The amount of servings per day will depend on how much protein is obtained in the diet overall. Typically 2–3 servings of legumes or seeds is all that is needed in a diet that also includes proper amounts of whole grains, vegetables, and fruits. Only 10-15% of our daily caloric intake needs to be from proteins.
Some people are concerned about soy and its isoflavone content, which has estrogen-like properties. Studies done in countries which consume high amounts of soy (up to 65 g/day) show no adverse health effects, including on fertility, during pregnancy, in infants and children. There is also no risk for women with breast cancer or for women during menopause. Soy can inhibit iron absorption, therefore eat it with foods containing Vitamin C. Soy is in high in protein, essential oils, fibre, iron, calcium, thiamine, folate, magnesium, potassium, zinc, manganese.
Calcium is needed for bones, muscles, nerves and blood clotting. Calcium intakes for vegans can be low, therefore most vegan food pyramids include a calcium-rich food section to highlight awareness of the need for calcium. Vegan foods containing calcium include: calcium-fortified soy and nut milks and juices, dark-green leafy vegetables, tofu, bok choy, broccoli, kale, and okra. The recommended daily requirement of calcium is 1000 mg or 6–8 servings per day. We can only absorb 500 mg of calcium at a time, so calcium-rich foods need to be spread out during the day. Those who feel that cow’s milk is a superior source of calcium are not aware that the high levels of phosphorus in cow’s milk prevents calcium from being absorbed into the body.
A vegan diet can be low in saturated and trans fats, which decreases the risk of many diseases. However, fats are necessary in the diet, in order to absorb fat-soluble vitamins (A, D, E, K), to provide an energy source and to act as an insulator. Fats provide “essential fatty acids” which are needed from our diet, as our body does not produce them. These include Omega 3, 6, and 9.
Omega-6: Needed for brain function, to prevent rheumatoid arthritis, allergies, high blood pressure, eczema, menstrual pain. Omega-3: decrease plaque build-up in blood vessels, reduce triglyceride levels, promote nerve health, reduce inflammation, for healthy skin and nails, brain health, growth and development, beneficial for illnesses such as arthritis, lupus osteoarthritis, asthma, diabetes, irritable bowel, breast and colon cancer.
Excess Omega-6 fatty acids can cause inflammation which contributes to a number of diseases. We need to ensure adequate levels of Omega-3 fatty acids to balance out the high levels of Omega-6’s in most foods. Too many Omega-6 also cancel out the health benefits of Omega-3’s. Pregnant women deficient in Omega-3 run the risk of nerve and vision problems in their infants. Adult deficiencies can cause poor memory, fatigue, dry skin, poor circulation, depression, and mood swings. Most processed oils are high in Omega-6. Foods high in Omega-3 are ground flaxseeds and flaxseed oil (only plant source which does not contain Omega 6 soybeans, soy bean oil, tofu, walnuts, and chia (salba). Nuts, seeds, avocadoes, and olives are high in good fats. We only need 2–3 servings per day of fats, or 15-20% of our total daily calories.
A Vitamin B12 deficiency can cause anemia and irreversible nerve damage. It also increases the risk of heart disease. Vitamin B12 is only synthesized by bacteria micro-organisms, and is therefore found in areas of bacterial growth, namely dirt and soil. No foods naturally contain B12. Animal foods contain B12 because the animals have ingested it, either from the soil or eating other animals, and then their own gut bacteria is also able to produce B12. Two theories suggest why B12 deficiency seems to be on the rise. Humans have been getting their B12 from the dirt for hundreds of thousands of years by eating plants that still had bits of soil on them. Today however, we wash our fruits and veggies so well that we no longer consume dirt or proper levels of B12. The other theory is that the soil in some areas of the world where crops are planted has been depleted of the mineral, cobalt, which is needed to synthesize B12. Even animals which eat from these cobalt-depleted soils can be low in B12. For these two reasons, not only vegetarians, but those who eat animal foods can be deficient in B12. Many foods are now fortified with B12, such as non-dairy milks, cereals and supplements are also available.
Vitamin D is needed for absorption of calcium, immune system functioning, prevents auto-immune diseases, protects brain function, and lowers risk of cancers. Vitamin D is derived from the sun, and is not present in any vegan foods, unless Vitamin D has been added to it. However, many foods that are vitamin D enriched use a non-vegan source of vitamin D. When sun exposure is not sufficient, vegans need to take vitamin D supplements. In the summer, 10–15 minutes, 2–3x a week is adequate sun exposure to maintain Vitamin D levels. In Canada, between September and April, most Canadians become vitamin D deficient. Look for a vegan source of D2 or D3, both are available. Supplement with 600 I.U. per day.
The body needs iron to make hemoglobin, a component of red blood cells, which carry oxygen to our cells. An iron deficiency can lead to anemia (low red blood cells). Iron supplies our muscles with oxygen, contributes to brain health, controls body temperature, improves energy, concentration, immune function, and promotes good sleep. Iron can be found in 2 forms: heme and non-heme. Plants only contain non-heme iron, which is less well absorbed. Therefore, vegans need higher daily intakes of iron than meat eaters. Iron needs Vitamin C in order to be absorbed. The recommended daily iron intake for men is 14 mg, and women is 33 mg. Good sources of iron include soybeans, molasses, spinach, lentils, quinoa, tofu, beans, chick peas, potatoes, cashews, broccoli.
No essential nutrient is missing from a vegan diet. Man can live long and healthy on a vegan diet. An animal-based diet may provide man with all the nutrients he requires; however, it is unbalanced in terms of the amount of protein and fats it contains. It also contains substances that are very harmful to one’s health, including saturated fats and cholesterol. These harmful substances are not found in a well-balanced, healthy vegan diet. And, if we eat a varied vegan diet, we can obtain all our nutrients in the quantities and ratios that our bodies need. God, who gave mankind the original diet in Eden, intended man to be vegan. He would not give man a diet that was not sufficient in all required nutrients. However, after man fell into sin, animal products were eventually introduced after the flood when vegetation was scarce. God permitted man to eat meat to eat and this shortened their lives. But, as the people of the last days, we are to be preparing for heaven, where we will be vegans for eternity. Let us move forward in health reform and become vegans. Now is the time!