Vegan Diet - Healthy?

Tweety, BSN, RN · Jan 4, 2009

I thought Northern European types had the highest rates of osteoporosis?

They do, but unfortunately it seems that as Asia booms economically the "diseases of affluence" are happening there as well.

FireStarterRN, BSN, RN · Jan 4, 2009

http://babyreference.com/MilkingYourBones.htm

This article says that dairy products can contribute to osteoporosis risk. They say that physical activity increases bone density.

HonestRN · Jan 4, 2009

In parts of Africa they NEVER eat dairy products.
Yet in those same parts they have lower incidents of osteoporosis.
The other thing to remember is that milk is NOT the best or only source of calcium. It's the EASIEST source which is why the government was pushing in the earlier part of the last decade.
Food Amount Calcium Yogurt, plain, low fat 8 oz 415 Skim milk 1 cup 306 Spinach, frozen, Boiled 1 cup 291 Yogurt, plain, whole milk 8 oz 275 Cheese food, pasteurized American 1 oz 162 Cottage cheese, 1% milk fat 1 cup 138 Baked beans, canned 1 cup 154 Oranges 1 cup 72 Trail mix (nuts, seeds, chocolate chips) 1 cup 159 Almonds 1 oz (24 nuts) 70 Blackeye peas, boiled 1 cup 211 Green peas, boiled 1 cup 94
Milk isn't the only source. Stop believing everything the government tells you. There are many ways to get nutrition without propping up the Dairy Industry.
A true vegan, and vegetarians, with proper intake can easily get all the vitamins, proteins and minerals they need.

From your chart above, it appears that dairy products have the highest amount of calcium per serving as yogurt and cheese are dairy products made from milk.

Personally I advocate any diet that provides proper nutrition for optimal health, growth and healing.

nickola · Jan 4, 2009

I think each Vegan has their own philosophy regarding why they choose to eat a Vegan diet. For some, it's strictly health reasons and for others, it's because of animal cruelty reasons.
I have many Vegans in my family and one thing I am most impressed with is how fulfilling their meals are. I've been impressed with my cousin's Vegan Thanksgiving feasts on many occasions: http://veganlunchbox.blogspot.com/2008_11_01_archive.html
There are many nutritional considerations that Vegans need to be aware of in order to ensure all of their nutritional requirements are met. A website that does a good job explaining this is: http://www.veganhealth.org/

Thank you for the great websites!! My husband & I are both Vegans, he is a 2nd generation vegan, and I have not eaten meat since age 12. I was allergic to dairy as an infant, so have never acquired the taste for dairy. We are healthier & more energetic than our meat-eating friends, and have raised 3 healthy children- now adults. If there is a downside to this kind of diet we have yet to see it. BTW, I believe that when man was created, meat and dairy were never intended to be part of the original diet- & that's all I'm going to say about THAT!!

penguin2 · Jan 4, 2009

Today I was talking to a preteen and her mother about nutrition, and her mother explained that the family follows a strict vegan diet (no dairy, eggs, or meat). The mother was actually a raw vegan or raw foodist, and she only eats unprocessed vegan foods that have not been heated above 115 degrees Fahrenheit. Do you think a vegan diet is healthy enough for growing kids and teenagers?
P.S. I am not criticizing any type of alternative diet as I am a lacto vegetarian (no meat or eggs, yes dairy).

If done properly, most definitely YES.

talaxandra · Jan 4, 2009

From your chart above, it appears that dairy products have the highest amount of calcium per serving as yogurt and cheese are dairy products made from milk.

I'm pretty sure we all know what 'dairy' is. I think what Stanley meant was there are lots of foods, including dairy, that have high calcium. As someone said (in a hurry to go home and can't be bothered paging back over all the posts), dairy's the easiest source of calcium, which is not necessarily the best.

afranklin · Jan 4, 2009

Since giving up animal products, I've lost weight, feel great, have more energy and have gone off blood pressure and migraine meds.

Please don't bash those of us who have come to understand the health benefits of not eating meat.

Virgo_RN, BSN, RN · Jan 4, 2009

I was raised vegetarian, and we rarely consumed milk or eggs. In fact, I still don't drink milk because I just don't like it. I prefer rice milk, since soy is pretty much all GMO now, or so I am told.

I did not have breasts at the age of ten, I have never struggled with weight, and I am very rarely sick, the common cold being about as serious as it gets.

Tweety, BSN, RN · Jan 4, 2009

From your chart above, it appears that dairy products have the highest amount of calcium per serving as yogurt and cheese are dairy products made from milk.
Personally I advocate any diet that provides proper nutrition for optimal health, growth and healing.

The question the op raises is about veganism. The chart also clearly states there are other sources of calcium should one choose veganism, that dairy isn't necessary. It's very well known that diary brings more bang for your buck in the calcium department. Of course our nations overall health isn't any better for it. One has to look at the overall picture. For example steak has more protein than beans, but also comes with more cholesterol, saturated fat, and calories, whereas beans are low cal, high soluable fiber, has the added benefit of lots of antioxidants and using less natural resource.

Thanks for listening. :)

BabyLady, BSN, RN · Jan 4, 2009

I'm not going to get into the "humans were made to consume meat" debate, but I would like to see a source for your statistics about the rate of osteoporosis, or are you just going by what your RD friend told you? I acknowledge Asians are at high risk for it.
edit to add: I did find a good source, that addresses the problem in Asia: http://www.iofbonehealth.org/download/osteofound/filemanager/newsroom/pdf/osteoporosis-fact-sheet-01-07.pdf Also it still states the highest rates of hip fractures for instance are in the USA, Denmark, Sweden, etc. Industrialized dairy eating folks.
I was recently in Thailand and I asked one of our Thai guides about dairy and he said the Thai people find cheese to be stinky and fatty, and milk upsets his stomach. He didn't mention expense. So it's also a matter of choice, and perhaps lactose intolerance, in addition to expense. Thailand has plenty of rural land for animals if there was a market for dairy. Japan and Korea, probably not, but not all Asian countries lack farmland.

As I stated before, I received this information from my friend who is studying to be an RD, which was relayed to her during class. My comment wasn't designed to be statistical evidence or I would have gladly posted the source.

However, in finding a source for you, if you do an internet search of ASIAN and OSTEOPOROSIS, there are tons of information and studies that pop up, but most of these group both Caucasians and Asians in the same racial group, which an skew a study if you are trying to separate the two.

What puts Asians at particular risk are:

1. Small frame

2. Lack of calcium in the diet

The risk is usually reduced when Asian men and women immigrate to areas where dairy is a part of the local menu and they adopt local eating habits.

Granted, many Asians are lactose intolerant...your statement on that was very correct, however, the statement about lack of farmland and the sheer expense of these products are a factor as well as supply and demand in a place with over a billion citizens. There wouldn't be enough farmland in all of China if beef was a major household diet staple like it is here in the USA to feed that many people.

Having visited both China and Japan on a budget, meals containing beef were extremely expensive...that was my addition to the answer. Sometimes even double the cost of other menu items...the same is reflected in the food markets, which is another reason why other "odd" and wild meat alternatives, such as frogs and snakes, are common in an authentic Asian diet, because these are not only easily found in the wild...they are free. Canines and Felines are also eaten because they can be rapidly reproduced and are easy to care for and inexpensive to feed....as much as we hate to admit that.

Tweety, BSN, RN · Jan 4, 2009

Thanks BabyLady for the discussion. You did say "lack of calcium" this time as opposed to "lack of dairy" which is splitting hairs I know. Most of what I've read over the years have put Americans and Europeans ahead of Asians in the rate of osteoporosis despite our eating dairy. So while this might be changing for Asians due to their longevity, my point is dairy might not necessarily be the answer for Asians. There's other factors. Again, splitting hairs.

You're right about Asians and beef. It's considered a luxery for the most part, especially for the poor. Although I ate at one local restaurant off the tourist path that had all you can eat meat, including beef and it was extremely cheap. Beef was plentiful for us tourists and was not that expensive compared to USA prices. Bowls of steak and rice I thought were a relatively cheap fast food in Japan, as well has in Japan isn't McDonalds pretty popular. Japan being one of the more expensive countries period. Again, splitting hairs. Guess it depends on location location location. LOL

BabyLady, BSN, RN · Jan 4, 2009

Thanks BabyLady for the discussion. You did say "lack of calcium" this time as opposed to "lack of dairy" which is splitting hairs I know. Most of what I've read over the years have put Americans and Europeans ahead of Asians in the rate of osteoporosis despite our eating dairy. So while this might be changing for Asians due to their longevity, my point is dairy might not necessarily be the answer for Asians. There's other factors. Again, splitting hairs.
You're right about Asians and beef. It's considered a luxery for the most part, especially for the poor. Although I ate at one local restaurant off the tourist path that had all you can eat meat, including beef and it was extremely cheap. Beef was plentiful for us tourists and was not that expensive compared to USA prices. Bowls of steak and rice I thought were a relatively cheap fast food in Japan, as well has in Japan isn't McDonalds pretty popular. Japan being one of the more expensive countries period. Again, splitting hairs. Guess it depends on location location location. LOL

Sorry, you are very correct. Lack of calcium is what I originally meant.

PS: Are you SURE it was beef?

Sorry....couldn't resist!

The McDonalds in Japan doesn't taste like the McDonalds does here. You know that odd-tasting soy-bean based burger you had as a kid in school? That is what it sort of tastes like, but more odd.

They also have watermelon flavored cola there...yuk!