A vegan diet can be very healthful. In fact, many people initially stop eating animal products to benefit their health.
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“It is the position of the American Dietetic Association and Dietitians
of Canada that appropriately planned vegetarian diets are healthful, nutritionally
adequate, and provide health benefits in the prevention and treatment of certain
diseases.…
“Well-planned vegan [pure vegetarian] and other types of vegetarian diets
are appropriate for all stages of the life cycle, including during pregnancy,
lactation, infancy, childhood, and adolescence. Vegetarian diets offer a number of nutritional benefits, including lower
levels of saturated fat, cholesterol, and animal protein as well as higher levels
of carbohydrates, fiber, magnesium, potassium, folate, and antioxidants such
as vitamins C and E and phytochemicals. Vegetarians have been reported to have
lower body mass indices than nonvegetarians, as well as lower rates of death
from ischemic heart disease; vegetarians also show lower blood cholesterol levels;
lower blood pressure; and lower rates of hypertension, type 2 diabetes, and
prostate and colon cancer.”
“Position of the American Dietetic
Association and Dietitians of Canada:
Vegetarian Diets,” Journal of the American Dietetic Association, June 2003 |
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Simply avoiding animal products, however, will not ensure optimal health. Like everyone, vegans should eat a well-balanced diet. Protein, vitamins B12 and D, omega-3 fats, calcium, and iodine are important.
Fortunately, there are plenty of nutritious and convenient options for vegans today, including various high-protein meat substitutes and fortified dairy alternatives.
Please see VeganHealth.org for more detailed information on health and nutrition, including “Staying Healthy on Plant-Based Diets”—a detailed article with recommendations based on the latest nutrition research. Contact
us for a free copy of our Guide to Cruelty-Free Eating, which contains an abridged version of the article. And, to keep up to date with the latest nutrition news and receive notifications of updates to VeganHealth.org, please visit JackNorrisRD.com and subscribe to Jack’s blog.
Photo courtesy of Linda Bower.
What to Eat? 
