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DR. WEIL: Vegan diet requires thought to be healthy

By Dr. Andrew Weil, Special to the Rocky

Published May 12, 2008 at midnight
Updated May 12, 2008 at 5:53 p.m.

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Question: Is the vegan diet healthy?

Answer: A vegetarian diet can be very healthy; vegetarians have a lower-than-normal incidence of heart disease and cancer and lower risks of obesity and diabetes.

But the vegan diet, in which you eat only plant-based foods - no cheese, eggs, honey or any other animal-derived foods - does require you to think about the nutrients you might be missing.

You can certainly get adequate amounts of protein from plant foods - whole grains, legumes, vegetables, seeds and nuts. Soy protein is equivalent to the protein you'd get from meat, chicken, fish or eggs. Apart from that, the specific nutrients you should focus on include:

* Vitamin B12: Although this is found naturally only in foods from animal sources, you can get sufficient amounts from fortified breakfast cereals, fortified soy beverages and some types of brewer's yeast. Still, I recommend taking a supplement of 50 to 100 micrograms of B12 in the form of a good multivitamin, sublingual tablet, or nasal spray or gel.

* Iron: Good vegetable sources include cereals, grains, legumes, dates, prunes, raisins and greens. You can help your body absorb iron by taking 200 to 250 mg of vitamin C, preferably in divided doses when you consume these foods or by including foods high in vitamin C when you eat iron-rich foods. Don't take iron supplements unless prescribed by a physician.

* Zinc: The best plant sources are grains, nuts, legumes and spinach.

* Calcium: Good sources include sesame seeds, collards, kale, broccoli, sea vegetables, and orange juice and soy milk fortified with calcium. Look for tofu fortified with calcium. Women need 1,000 to 1,200 mg of calcium a day from all sources; men need only 500 to 700 mg from all sources and don't need to take calcium supplements.

Women who don't get adequate dietary calcium should take 500 to 700 mg of calcium in supplement form in two divided doses with meals (take calcium with magnesium in a 2-1 ratio - that's twice as much calcium as magnesium.)

* Essential fatty acids: By not eating fish, you're missing out on natural sources of omega-3 fatty acids. Instead, make sure to include in your diet whole or unrefined grain products as well as walnuts, freshly ground flaxseeds or hemp seeds. Be aware that the vegetarian sources of omega-3s aren't as good as oily fish. Consider taking a fish-oil supplement or, at least, an algae- derived supplement of DHA.

* Vitamin D: As a vegan, you won't get "D" from such dietary sources as fortified milk, eggs, salmon, tuna, mackerel and sardines. Some cereals are fortified with D, as are soy milk and fake meats, and our bodies make vitamin D with exposure to sunlight (still, most adults don't get nearly enough). I recommend a daily supplement of 1,000 IU of vitamin D3 - cholecalciferol - for everyone (vegan or not).

Ask Dr. Weil a question by visiting his Web site, drweil.com, clicking "Ask Dr. Weil" then "Ask Your Question."

Comments

  • May 12, 2008

    9:48 p.m.

    Suggest removal

    epskionline writes:

    I addressed this same letter by writing a response to the Calgary Herald, which published my letter today:

    http://www.canada.com/calgaryherald/n...

    In a nutshell, Dr. Weil should be ashamed of contradicting the American Dietetic Association and trying to scare vegans into consuming non-vegan products, despite their ethics. Vegans concerned about their nutritional intake would be better-advised to consult with a registered dietitian instead of listening to an MD, especially an RD with vegan experience, like Jack Norris or Brenda Davis. Visit veganhealth.org or pick up a copy of Becoming Vegan for more info.

    The short of it is this, though: vegans can assure adequate omega 3s by reducing intake of omega 6s and ensuring a steady supply of ALAs from flax seeds or oil, walnuts, dark leafy greens, canola oil and so on. If one should prefer to consume a DHA/EPA supplement for the sake of convenience, there are algae oil options available (fish get their n-3s from algae). For vitamin D, vegans can get about 20-30 minutes of sun every day or (especially for those in northern climes) consume a D2 supplement (ergocalciferol, found in multivitamins that many people already take). While D2 is absorbed at about 60% of D3, it is still effective. Simply make sure you are consuming adequate amounts.

    I am boggled by the continued misinformation, and particularly disappointed in a "progressive" holistic doctor like Weil for confusing the issue and potentially scaring vegans into contradicting their values with misleading advice.

  • May 13, 2008

    6:39 a.m.

    Suggest removal

    vegaia writes:

    Why would anyone take nutritional advice from an obese man?

  • May 15, 2008

    8:41 a.m.

    Suggest removal

    bugmenot writes:

    One only has to sit down to a meal with omnivores to observe whether or not being vegan is healthy. Give me a dinner of harira, dal, or black bean burritos over quiche, chorizo, or lasagna any day! As one vegan friend says, "I eat the same things other do, just minus the death." This is true in more ways than one.

  • May 17, 2008

    12:20 p.m.

    Suggest removal

    lindsyhodge writes:

    More diet and nutrition tips and advice (on video):
    http://www.sutree.com/videos/Diet_and...