Researchers Study Vegan Diet and Overall Health Issues

Vegan Diet Found to Improve Blood Sugar Levels in People With Diabetes

Researchers at the Department of Medicine, George Washington University School of Medicine, Washington, DC studied dieters who lead a strict vegan diet to determine whether this lifestyle could improve glycemic control and cardiovascular factors with a benefit for people who suffer from diabetes.

The vegan diet in the study consisted of vegetables, fruits, grains, and legumes. The participants were instructed to avoid food items which consisted of animal products and added fats and to favor low–glycemic index foods, such as beans and green vegetables. During the research study, portion sizes were not restricted nor were carbohydrate intake levels.

To combat the vitamin B12 deficiency that can result from a strict vegan diet, participants were asked to take a vitamin B12 supplement every two days.

The results of the twenty-two week study showed that a low-fat vegan diet and a diet following ADA guidelines improved glycemic control and helped to control blood sugar in patients who suffered from diabetes. Overweight women benefited from the vegan diet lifestyle with weight loss and increased insulin sensitivity.

Critics of Vegan Diet

Critics of vegan dieting state that if not managed properly, vegans can starve their body of important nutrients such as a vitamin B12 and protein. But if managed properly, a vegan diet can result in dramatic weight loss. It is important, however, that before embarking on a strict vegan diet, people learn more about a vegan lifestyle.

Woman Switches to Raw Diet and Loses More Than Half Her Body Weight

Angela Stokes was only thirty years old but weighed over three hundred pounds due to an under active thyroid problem. One day, a friend gave her a book about raw vegan dieting and her life changed. Now, nearly four years later, Stokes weighs less than one hundred forty pounds and has kept her excess weight off. She feels better and comments that her health has improved dramatically.

Stokes stated that eating raw food just makes sense and it is simple plus natural. It is easy to get started and takes no special skills. "Once you understand the simple principal that no other animal in the wild eats cooked or processed foods. That's it."

Results of a Vegan Diet Can Vary

Some researchers comment that a raw vegan diet is too extreme and can lead to vitamin and protein deficiencies. And although researchers differ on the results of a vegan diet, Ms. Stokes is an interesting case study. Upon learning about the vegan lifestyle, she immediately changed her diet and began eating raw foods and within one year had lost over one hundred and sixty pounds.

Stokes does recommend now, however, that people embark on a vegan diet as quickly as she did. Stokes went cold turkey, but she recommends people start at fifty percent raw vegan diet, then take it slowly from there. She admits that the change in lifestyle can be challenging at times and recommends their start by eating things like spinach, peaches or plums. By starting slowly, then over time incorporating a stricter vegan diet into a lifestyle, it can be more easily adapted. Also, Ms. Stokes recommends that people connect with other vegans to help build a support network of people who also share the same vegan lifestyle.

Stokes was never an overweight child, but as she aged her weight increased leaving her feeling tired, unwell and miserable. Nearly six years later, she feels healthy and in charge of her life. Her diet consists of vegetables and fruits in an unheated, unprocessed condition. She admits that she often gets asked if her diet consists of sushi, and Ms. Stokes acknowledges that no – her diet does not consist of only sushi but rather a healthy combination of raw fruits and vegetables.

Consult a Professional

As with any major lifestyle or health change, if you or a loved one is considering a vegan diet for weight loss, it is recommended that a licensed dietician of physician be consulted.

For further reading:

• Vegetarian Diet
• Vitamin Deficiency and Vegan Diet

Vegan Diets and the Dangers That Can Evolve Through Improper Planning

For many dieters, a vegetarian diet has helped to maintain a healthy weight by eliminating meat in the diet. Others partake a vegetarian lifestyle for moral reasons and dieting has nothing to do with their decision to eliminate meats from their diet. Regardless of the reason, studies show that by the year 2005, there were roughly twenty-five million vegetarians in the United States.

A vegetarian diet can be a very healthy way of life, but taken a step further some people have undertaken a more extreme diet called a "vegan diet" which contains no food of animal origin at all. Generally a vegan diet consists of a mixture of fruit and vegetables, whole grain cereals, pulses, and nuts.

Because vitamin B12 is found in most animal products, meat, fish, eggs, and butter, people who follow a vegan diet need to plan accordingly to ensure they are getting enough in their diet. Vitamin B12 is a crucial part of a balanced and healthy diet. It helps with brain function and provides energy.

Vegan Diet Dangers

Scientists reveal that adhering to a strict vegan diet can lead to a dangerous side-effect called vitamin B12 deficiency. The most crucial function of vitamin B12 is the formation of red blood cells within the body and the upkeep of a healthy nervous system. With proper planning, vegan diets may not lack the needed B12 nutrients, but researchers warn that without forethought, a vegan diet participant may suffer from insufficient B12 vitamins. In fact, the threat is so sever that if a baby is deprived of nutrients that have B12 vitamins, they can suffer from retarded growth, rickets and even nerve damage. A study conducted by Swedish participants revealed that of people seventy-five years and older, more than half of the elderly who were diagnosed with dementia and Alzheimer's type dementia also had low levels of vitamin B12.

The Need for Vitamin B12

Vitamin B12 is needed for cell division and blood formation. Neither plants nor animals make vitamin B12. Bacteria are responsible for the production of vitamin B12. Animals receive their vitamin B12 from eating foods that consist of vitamin B12 nutrients, and then the animal in-turn becomes a source of vitamin B12. Plant foods do not contain vitamin B12, except when they are tainted by microorganisms or have vitamin B12 incorporated into them.

Vitamin B12 is Composed of What?

Vitamin B12 is a chemically complex vitamin. The foundation of vitamin B12 consists of corrin ring, which is the core of the mineral. Vitamin B12 cannot be manufactured without bacteria, which has a precise balance of enzymes required for its production.

Symptoms of B12 Deficiency

There are numerous symptoms of vitamin B12 deficiency which can signal to us that a person is afflicted with this dangerous ailment. They include constipation, loss of appetite, weight loss, anemia and fatigue.

Vitamin B12 Supplements That Are Often Used in Vegan Diets

Scientists recommend that people who follow a vegan diet may need to find healthy alternatives for eggs and dairy products in order to be sure that their menu includes enough B12 vitamins. The following suggestions are listed as healthy alternatives. These items may be used when planning a meal or cooking.

As an alternative to cow's milk, researchers recommend soy milk, rice milk or almond milk. As an alternative to cooking with butter, one can instead use olive oil, vegetable broth, wine or fat-free cooking spray. Cheese alternatives are easily found in the form of soy cheese or nutritional yeast flakes. Eggs, which are an important source of vitamin B12, can be replaced with commercial egg alternatives which is a product made of potato starch. Tofu and flaxseed are additional egg alternatives that are a healthy replacement. Most of these items can be found in the health food section of major grocery stores.

What About Vitamin Supplements?

Nearly 30,000 dietary supplements that are sold and marketed today have not undergone the extensive scientific testing which is needed to confirm their safety and efficiency. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12 by eating healthy, natural alternatives, rather than taking a vitamin supplement alone. A wide variety of B12 fortified foods are available.

What Can I Do?

Any diet plan should be well planned with the assistance of a licensed dietary professional. There are many unregulated dietary professionals who are well trained, however, for the purpose of vegan diet planning, it is recommended that you consult with a professionally-regulated dietician who is educated by the American Dietetic Association. A consultation with a professionally-trained dietician who knows the dangers of vitamin deficiency is a great starting point. The goal is to prevent B12 deficiency in your vegan diet so that, if are committed to a vegan diet, you can maintain your diet goals without damaging your health.

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