BECOMING VEGAN

by Claudette Vaughan

Claudette Vaughan talks to Brenda Davis about her book ‘Becoming Vegan' ...

Abolitionist: Even today the main criticism of vegan diets is that they are perceived as not safe or adequate. How do you respond to that? Brenda: The question of adequacy of a vegan diet is one that has been thoroughly addressed in scientific literature. While there was a time when scientists viewed vegan diets as risky and even downright dangerous, research has since demonstrated that vegan diets are not only safe and adequate, but are generally safer than typical high fat, low fibre North American diets. According to the American Dietetic Association, in their most current position paper on vegetarian

Brenda Davis

Abolitionist: What advice would you give a meat-eater or veggo who wanted to change their diet to 100 per cent vegan?

Brenda: Becoming 100 per cent vegan can be a very slow transition for some individuals, while others make the shift almost overnight. Many people find it easier to transition slowly as this allows time to learn about nutrition issues, incorporate new vegan products and experiment with new recipes. Others prefer going “cold tofu” to avoid being tempted by former favourites. There is no right or wrong way – make the transition in whatever way feels right for you, both physically and psychologically. Set forth with a positive attitude – consider your “becoming vegan” as a grand adventure that will both challenge and nurture you.

Today there are hundreds of vegan products available, helping to make the transition easier than ever before. Check out your local natural food stores, buying co-ops and clubs and organic delivery services. Be sure to include a reliable source of vitamin B12 in your diet – either by using fortified foods or a supplement. Some people also need to get vitamin D from foods or supplements (if they do not get adequate sun exposure).

Abolitionist: Becoming Vegan is a very fine source book, full of up-to-date information. How did the book come about? Brenda: Our previous book Becoming Vegetarian has sold close to 100,000 copies to date. While we knew it was time for an update, we sensed a real shift within the vegetarian community away from dairy and eggs. In our lectures and with our clients we noticed that the questions were focusing more and more on vegan diets. These “signs” convinced us that the time was right to take the next step and write Becoming Vegan .

Abolitionist: What mistakes do you think vegans have made over the years? (Never to be repeated, of course!)

Brenda: In my opinion the greatest errors vegans have made over the years are as follows:

1. Providing excessive bulk and insufficient calories in the diets of young children.

This is the most common reason why a vegan diet would fail to adequately nourish a young child. In almost every study that led scientists to question the safety of vegan diets, the food patterns were extremely restrictive, and total fat intake was inadequate to support the needs of growing children. In addition, these patterns rarely included foods fortified with vitamin B12.

2. Assuming that vitamin B12 is not an issue.

Many vegans assume that our intestines will provide enough B12, from dirty plants, fermented foods, seaweeds and from water or air. Unfortunately, this is simply not so. While some B12 is produced in our large intestines, it is absorbed primarily in our small intestine (thus we can't absorb most of what we produce). While B12 may cling to plants in dirt, we generally wash the dirt off before eating the plants. Fermented foods may contain small amounts of B12, however, they are very unreliable sources, often containing no B12 at all. Seaweed may also contain B12, but it generally contains a mix of B12 and B12 analogues (molecules that look like B12, attach to B12 receptor sites, but do not perform the necessary functions of B12). While some seaweeds are better B12 sources than others, until we know more about B12 content of specific seaweeds, they should not be relied upon as sources. Finally, water and air provide only trace amounts of B12, if any at all. Vitamin B12 is an essential nutrient, thus an external source is necessary to prevent deficiency. The best way to avoid B12 deficiency is to ensure a reliable source – B12 fortified foods or supplements providing at least 2-3 mcg/day.

3. Consuming a poor mix of fats and insufficient essential fatty acids (EFAs).

Vegan diets have generally provided excessive omega-6 fatty acids and insufficient omega-3 fatty acids. Sufficient sources of omega-3 fatty acids are important for growth and development (especially brain and eye development) and can reduce risk for psychological disorders, immune-inflammatory disorders and chronic diseases. While vegans are at reduced risk for chronic disease, poor EFA balance can offset the advantages (at least somewhat).

Abolitionist: It was very refreshing to see whole chapters dedicated to straight answers on cancer, diabetes and the vegan lifestyle. Did you both feel that these areas of research were not being adequately addressed? Brenda: These are definitely areas that deserve considerably more research attention.

Co-Author, Vesanto Melina

We know plant foods protect against cancer but there are still many questions regarding specific plant foods and the impact of pure vegetarian diets on the treatment of the disease. Plant-based diets also protect against diabetes, and have also proven very effective in treatment. However, they are not adequately recognized in conventional resources, including diabetic exchange lists.

Abolitionist: Can you name some of the potential pitfalls that we can avoid in our diet?

Brenda: Well-planned vegan diets are the healthiest for people and the most protective for the planet. However, they are not foolproof. Here are some of the more common errors people make (some were also addressed in question 4):

1. Centring the diet on processed foods.

It is not uncommon for people to drop the meat and milk and replace these foods with more of what is left in the diet – bagels, pasta, pretzels, refined cereal, chips, etc. Bad move. When the diet is centred on these processed foods, intake of many nutrients is compromised. The diet should be centred on whole plant foods – vegetables, beans, whole grains, fruits, nuts and seeds.

2. Avoiding fat-rich plant foods such as nuts, seeds, avocados, olives and soy products.

These foods are among our richest sources of essential fatty acids, vitamin E and numerous trace minerals. They provide a host of phytochemicals and assist with their absorption from other foods. Consumption of these foods is protective against chronic disease.

3. Assuming all nutrients will be provided in adequate amounts on any vegan diet using whole foods.

Unfortunately, this is just not the case. Many nutrients, including zinc, calcium, vitamin D, vitamin B12, omega-3 fatty acids and others may not be adequately supplied if rich sources of these nutrients are not included in the diet. Vitamin B12 and vitamin D need to be supplied by fortified foods or supplements. By following the vegan food guide (Chapter 9 in Becoming Vegan ), you can ensure that all your nutrient needs will be met.

4. Adding concentrated fibre foods to the diet (especially where children are concerned).

Vegans eat about 40-50 grams of fibre per day (on average). Adding concentrated fibre foods (i.e., wheat bran) to muffins, pancakes, loaves, etc, is both unnecessary and potentially harmful. Wheat bran is a rich source of phytates, which interferes with the absorption of important minerals such as zinc. For children, it can also make the diet excessively bulky, resulting in reduced energy and nutrient consumption.

Abolitionist: In Chapter 4 “Big Fat Lies ... cutting through the confusion”, you address the fat issue. How much fat is optimal in a vegan diet?

Brenda: There is certainly a large segment of the vegan population that considers a very low fat diet (10 per cent or less calories from fat) as being optimal for the healthy vegan population. While I agree that such diets are effective in treating chronic diseases, I do not believe that they are optimal for the healthy vegan population. Very low fat diets often result in insufficient calories for young children, and may make it difficult for those who are very active or who have a fast metabolism to meet energy needs. Such diets are also often lacking in essential fatty acids. Fat is necessary for the absorption of fat-soluble vitamins, some minerals and many phytochemicals. If we are to optimise these protective dietary components we must have reasonable levels of fat in the diet.

Finally, people who try to avoid all fat will often select non-fat products over much more nutritious ones, resulting in a lower nutrient density in the diet. For example, a person may select non-fat pretzels over a handful of almonds. The pretzels contain little more than white flour and salt, while the almonds provide protein, vitamin E, calcium, several trace minerals and numerous phytochemicals. Nutritionally there is no comparison.

I believe that the optimal intake of fat for healthy vegetarian adults ranges from about 15-30 per cent of calories. Children need more. The fat should be mainly monounsaturated (avoid trans fatty acids), with sufficient essential fatty acids (a ratio of 2:1 to 6:1 omega-6 to omega-3). In practical terms this means using olive oil, canola oil or high oleic sunflower or safflower oil (not regular sunflower or safflower which are mainly omega-6) as your primary oils and including a source of omega-3 fatty acids such as flaxseeds. Omega-6 fatty acids tend to be high in vegan diets, so you don't have to worry about getting enough of these fats.

Abolitionist: There still persists a negative image about pregnant women and a vegan diet. What has been your experience here?

Brenda: Most vegans have wonderfully healthy babies. Birth weight of babies is no different than for babies of non-vegan women. In addition, vegan mothers may have significantly reduced risk of pre-eclampsia. Vegan pregnancies with less favourable outcomes are generally extremely restrictive, providing insufficient protein and energy and/or a lack of essential nutrients such as vitamin B12 or zinc. Such deficiencies in vegan eating patterns can easily be avoided (follow the guidelines in Becoming Vegan , Chapter 10, Building Vegan Dynamos).

Abolitionist: How do we deal gracefully with the non-vegan world, Brenda?

Brenda: To me, there are two essential ingredients to dealing gracefully with the non-vegan world. First, while it is important to honour your ethical commitments and values, the most positive outcomes tend to occur when this is done without judging, condemning, or otherwise injuring other people. After all, being vegan is about reverence for life – all life. Second, remember that actions speak louder than words – never underestimate the value of your example. In Becoming Vegan we devote an entire chapter to this subject – Vegan Diplomacy.

Abolitionist: Was there a defining point in your life that led you down the road to living a vegan lifestyle?

Brenda: Like most children, I loved animals. I couldn't stand to step on an ant or see a worm wither on the pavement (I was compelled to pick them up and put them back on the grass). Yet, somehow, I managed to avoid making the connection between the food I was eating and the animals from which it came.

The real defining point for me was the day a friend stopped by on his way deer hunting. I was desperate to stop him from making the terrible mistake of taking the life of a beautiful deer. I decided to lay a guilt trip on him and asked how he could possibly feel proud of going into the bush with a powerful gun and shooting a poor defenceless deer. He answered that at least the deer he ate over the winter had had a life. He asked me if I could say the same about the animals sitting on my plate. He added that just because I didn't pull the trigger didn't mean I wasn't responsible for the trigger being pulled. I had no comeback – he was absolutely right. I was completely responsible for the fate of the animals I was consuming.

It was a reality I had not previously wanted to accept or even consider. I decided to learn more about the origins of my food. I was stunned, saddened and outraged. I wanted the whole world to know – I thought if people knew they couldn't possibly continue eating meat. What I didn't understand was how many people simply don't want to know.