Massachusetts Daily Collegian

Vegans take caution: get the missing nutrients you need

Veganism: Fad or foe?

Collegian File Photo

Collegian File Photo

By Ally Littlefield, Collegian Correspondent

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Veganism has become a very trendy diet in the United States. Vegan recipes can be found all over Pinterest, entire cafes and bakeries dedicated to vegan food can be found in just about any town and even new products such as Ben & Jerry’s vegan ice cream has been put on local grocery store shelves. Vegans tend to incorporate wholesome fruits, vegetables and certain grains while eliminating all meats, seafood and animal products/byproducts. Sounds healthy — right? Most people who decide to become vegan believe that the cruel treatment and slaughtering of animals in the food industry is immoral, and consequently believe it would be immoral to support this industry by eating and buying their products. Others are swayed toward this minimalistic diet simply because they believe a heavily plant-based diet is what is best for their health. Many rumors and modern fads focus on the idea that the human body is not designed to eat meats, which is simply not true. Unfortunately, it is extremely difficult to create a well-balanced diet without animal products, and making one requires precise and careful planning when trying to include sufficient amounts of all necessary nutrients.

The most important macronutrient that is eliminated from a vegan diet is protein. Every balanced diet must include protein to allow the body sufficient fuel to maintain cell repair, growth and development. Long-term effects of protein deficiency include fatigue, brain impairment and loss of cognitive function and muscle wasting, affecting a person’s overall health. It is vital for people who choose to not eat poultry or meat to replace their protein with soy (tofu), beans, legumes and protein-packed grains, such as quinoa.

Some vitamins are also not easily obtained in a vegan diet, such as vitamin B12, which is primarily found in animal products like fish, poultry, eggs and dairy. This vitamin is essential for circulatory and nerve health, and deficiency of vitamin B12 has a long list of side effects including anemia, fatigue, weight loss and different neurological changes. Unfortunately, most plant foods, with the exception of some leafy-greens, do not contain vitamin B12, leaving supplements to be a vegan’s best choice.

While some vitamins found in dairy products can be replaced with diverse fruit and vegetable consumption, calcium is another major mineral that is not easily obtained without including dairy in a diet. Calcium is needed for maintenance of strong bones, which reduces a person’s risk of osteoporosis, and also protects against high blood pressure. Calcium can be found in other   foods, such as peppers and some green vegetables, like broccoli. Calcium-enriched foods like calcium-enriched orange juice are excellent ways for vegans to obtain their dietary needs. On the other hand, calcium supplements are not a good alternative, because they do not contain the phosphorus and potassium that are in milk which work in combination for absorption in the intestines. Calcium supplements are also suspected of contributing to an increased risk of heart attacks, which is a good example of why it’s crucial for people to be fully educated when trying new diets and supplements. Making sure to eat several helpings of vegetables a day can help to reduce the risk of calcium deficiency.

While some negative effects of a vegan diet have been reviewed, there are general health benefits, including decreased risk of cancer, heart disease and other chronic illnesses that many Americans suffer from (and which are attributed to overeating certain animal products). An adequate vegan diet can be a lot to think about, but it’s important for vegans to take a hard look at their overall nutrient intake. While there are vegans who are informed about the precautions they need to take, not everyone who attempts such diets are properly educated about how they work. If you do not believe the consumption of animal products is wrong, but want to make your diet a bit healthier, veganism may not be the best route. Instead, you should try to cut out processed foods, increase your fruit and vegetable intake, make more conscious meat choices and use the USDA My Plate recommendations as a helpful guide.

Whether someone is vegan or a meat-lover, everyone should be cautious when deciding to try new fads, diets or programs, keeping in mind that the overarching goal is to maintain a healthy and sustainable diet.

Ally Littlefield can be reached at [email protected]

4 Comments

4 Responses to “Vegans take caution: get the missing nutrients you need”

  1. Joanne Nickerson on February 13th, 2018 8:58 pm

    Nice article Ally!! Congrats!!

  2. R on February 14th, 2018 10:34 am

    This piece really bothers me because it is an op-ed masquerading as a popular science article. It cites no facts, makes a number of incorrect assertions without evidence, and gives destructive advice. It’s almost like people want to be reassured that going vegan is so terribly difficult and dangerous when it really isn’t at all, so they have an excuse to ignore whatever facts they find inconvenient about it.

    First of all, b12 is literally the only nutrient that human beings need which does not occur naturally in plants, although it can be easily synthesized as well as found in some vegan foods like tempeh, mushrooms, algae, seaweed, etc. Since eggs are a great source of B12, this also really doesn’t support your assertion that we are “designed to eat meat” even if it were true.

    Likewise it is far from a “fad or rumor” to point out that human ancestors were forest primates who lived mostly on fruit for far longer than their descendants have been eating meat, and that plant-based nutrition is at least a major legacy of human evolution. Vegetarianism has been practiced in Asia for thousands of years and most traditional hunter-gatherer cultures around the world have been less meat/dairy-centric than modern Americans.

    This piece portrays itself as adding ‘balance’ when it strikes me more as another piece of ill-informed propaganda treating the modern American diet as something like a normal and adequate default, as if trying to drown out the anxiety caused by the increasingly obvious truth that consumption of animal products here is far beyond reasonable and is causing massive harm to humans, animals and the planet as a whole.

    Especially with all this at issue- shame on the DC for running an article with such easily checked, well known and important scientific facts gotten so wrong.

    As for the USDA “my plate”, by the way, the job of the USDA is to promote the sale of US agricultural products, not to promote health or nutrition. When I was a kid in the 90s we had a ‘pyramid’ which literally said the biggest amount of your food should basically be white flour! We already all know better than that now, so don’t be surprised if the ‘plate’ ends up in the trash soon too. Whatever seems ‘normal’ to most of us now in terms of food, I think will be almost certainly widely recognized within a few generations as mind-bogglingly wasteful and destructive.

    You don’t have to take my word for it though, tons of researchers are working on this stuff these days. Too bad you couldn’t be bothered to read any of it apparently.

  3. NITZAKHON on February 19th, 2018 9:10 am

    Since there is sound evidence that a vegan diet is unhealthy for developing babies, and ongoing into children, let the insufferable and preening arrogant vegans become another case of evolution in action. Paging Darwin.

  4. R on February 22nd, 2018 3:56 pm

    Yes babies are meant to drink milk. Adults are not. You are still totally wrong.

If you want a picture to show with your comment, go get a gravatar.




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