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Sat, 06 Jun 2009

Myths and Truths About Vegan Diet by Virginia Messina

Article Excerpt: Virginia Messina, June 3, 2009, Seattle Vegan Examiner

Nobody ever seems to be especially neutral on the topic of vegan health. Most are convinced that a vegan diet is either completely dangerous or a magic bullet cure-all. The myths about vegan eating spring from both sides of the argument and are sometimes completely contradictory. Here are a few of the most common ones.

Myth #1: Vegans are at risk for iron deficiency.

Truth: Actually, vegans are less likely to get iron deficiency than lacto-ovo vegetarians. Vegans consume more iron and tend to replace milk (which contains no iron and also inhibits iron absorption) with iron-rich foods. Iron from plant foods is absorbed at a lower rate than from meat, but iron deficiency anemia is no more common among vegans than any other group.

Myth #2: Vegan diets are okay for adults, but not for children.

Truth: Studies show that vegan kids sometimes fall short on a few nutrients compared to omnivore children, but that they have better intakes of other nutrients. All types of diets for children require careful planning. Vegan diets can provide adequate nutrition for children at all stages.

Myth #3: Dairy foods cause osteoporosis because they are high in protein, so vegans — who don’t drink milk — have lower calcium needs than omnivores.

Truth: Two myths in one! Unfortunately, there isn’t a shred of evidence that dairy foods cause osteoporosis. And the idea that vegans need less calcium than omnivores because of differing protein intakes is debatable. The research on this one is all over the place, with lots of conflicting studies. For now, it’s wise and responsible for vegans to meet standard recommendations for calcium.

More myths to be debunked! Read the rest of the article

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