Overview
A vegan diet consists only of plant-based foods. Vegans do not consume any animal products: meat, fish, milk, cheese, chicken broth, butter, eggs, shrimp, etc. Many vegans also avoid gelatin, which is derived from collagen (a substance found in animal hides, bones, connective tissues, and hoofs) and is found in Jell-o, gummy candy, marshmallows, nougat, cream filling, frosting, and added to many other foods for texture and consistency. There are plant-based forms of gelatin, so if you look hard enough, some of the above products are available in completely animal-free form.
As with all diets, there should be a focus on variety and
balance. A vegan diet is capable of meeting all nutrient needs, but
extreme organization and effort must go into assuring that the
right food combinations and variety is obtained. There are many
plant-based sources of protein, such as legumes (beans, peas) and
nuts/seeds, but they are incomplete proteins and should be consumed
at the same time or within a short time of the consumption of whole
grains, which provide the missing amino acids thus creating a
complete protein. Foods that are good sources of iron should be
consumed with a source of vitamin C in order to enhance iron
absorption.
Marginal Nutrients to Keep in Mind
Plant-based diets pose certain challenges that vegans must be
aware of at all times. There are specific nutrients that are found
mainly in animal-based products or are not absorbed as well in
their plant form. Below is a table highlighting those nutrients
that need extra attention and some good sources within the vegan
diet.
Nutrients Likely to be Marginal in the Vegan Diet and Good Plant Sources
|
Vitamin D |
Fortified margarine, fortified breakfast cereals, enriched soy products |
|
Riboflavin |
Whole and enriched grains, leafy vegetables, mushrooms, beans, nuts, seeds |
|
Vitamin B-12 |
Fortified breakfast cereals, fortified yeast, fortified soy milk |
|
Iron |
Whole grains, prune juice, beans, nuts, seeds, leafy vegetables *should be consumed with a source of vitamin C (oranges, tomatoes, bell peppers, etc.) |
|
Calcium |
Fortified soy milk, tofu, almonds, dry beans, leafy vegetables (broccoli, kale, collard greens), some fortified breakfast cereals, flour, certain brands of orange juice, certain snacks and nutrition bars |
|
Zinc |
Whole grains, wheat germ, beans, nuts, seeds |
There is a wide variety of soy products available, an important source of protein and isoflavins, plus many of them fortified with calcium, vitamin D, and vitamin B12.
Vitamin B-12 is most concerning, and should be obtained through supplementation. For people at high risk of osteoporosis, calcium supplementation (especially supplements that contain vitamin D) is also a good idea.
Foods to Watch Out For
Many foods that at first appear to be plant-based, often have some animal based ingredients. Some foods to watch out for include: gelatin containing gummy candy/marshmallows/Jell-o; salad dressings that contain anchovies or dairy products; soups, sauces, rice, or vegetables cooked in broth; veggie-burgers that contain milk or cheese, and bread products and noodles made with eggs or milk. Go to this site for more animal-based hidden ingredients:
http://www.cyberparent.com/nutrition/hiddenanimalsfoodproducts.htm
Being a Vegan at Duke
Being a vegan at Duke can be very tricky; you have little control over your food preparation and have limited choices. But, with effort, a vegan diet can be maintained that meets all of your nutritional needs. There should always be at least one vegan option in the Marketplace and Great Hall, as well as on the salad bars. If the vegan options is/are not readily visible, feel free to ask the manager to direct you to those choices. Uncle Harry’s is stocked with soy milk, tofu, and some vegan meals/food products. You may want to contact Plan V, the vegetarian student group on campus that meets about twice a week to cook and eat vegetarian meals together—they often accommodate vegan diets.
Additional Resources
Becoming Vegetarian, by Vesanto Medina, Brenda Davis,
Victoria Hanson
Cooking Vegetarian, by Vesanto Melina R.D. and Joseph
Forest
The Food Revolution, by John Robbins
The McDougall Program: 12 Days to Dynamic Health, by John
McDougall, M.D.
The Moosewood Cookbook, by Mollie Katzen
The Vegan Source Book, by Joanne Stepaniak, M.S.Ed.
www.vrg.org
www.vegsource.com
www.nutrispeak.com
www.soystache.com
www.pcrm.org
www.drmcdougall.com
http://www.cyberparent.com/nutrition/hiddenanimalsfoodproducts.htm