Can you be a Healthy Vegan??
Veganism and the 80-10-10 Diet:
“Based on the available evidence that several components of a vegan diet are health-promoting (e.g., unsaturated fats,[50,51,52] whole grains, [70,71,72] fruits and vegetables,[89,90,91] soy [92] and legumes [93,94], we are convinced that it is possible to be a healthy, athletic vegan following a well-planned vegan diet containing a variety of plant foods and appropriate supplements.
Nutritional adequacy of well-planned vegan diets is supported by health authorities and was described in numerous research papers [3,4,5]
Nevertheless, we have concerns over restrictive variants of veganism, such as 80-10-10 and raw, that are promoted online frequently. If someone undertakes one of these diets without a thorough understanding of how to meet his/her nutritional needs and counteract the potential risks, there is a possibility for health issues.
When the popular press reports on “ex-vegans,” the majority of subjects were following very restrictive variants of veganism they could NOT adhere to or they encountered health problems.
By promoting a balanced vegan diet containing cooked foods, raw foods, and appropriate supplements as needed, we hope to encourage others to adopt this lifestyle in a
way that is healthy, mentally and physically.”
– AARR Oct 2015
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References:
3. Craig WJ, Mangels AR. Position of the American Dietetic Association: vegetarian diets. J Am Diet Assoc 2009 Jul; 109(7): 1266.
4. Scientific Report of the 2015 Dietary Guidelines Advisory Committee. [DGAC PDF] Accessed Oct. 14, 2015. Refer to page 70 for vegetarian diets, page 9 for saturated fat intake recommendations.
5. Vegetarian Diets. American Heart Association 2014. [AHA Website] Accessed Oct. 14, 2015.
51. Dietary fat intake and the risk of coronary heart disease in women. N Engl J
52. Nupponen M, Pahkala K, Juonala M, Magnussen CG, Niinikoski H, Ronnemaa T, Viikari JS, Saarinen M, Lagstrom H, Jula A, Simell O, Raitakari OT. Metabolic syndrome from adolescene to early adulthood: effect of infancy-onset dietary counselling of low saturated fat: the Special Turku Coronary Risk Factor Intervention Project (STRIP). Circulation 2015 Feb 7; 131(7): 605-613.
70. Johnsen NF, Frederiksen K, Christensen J, Skeie G, Lund E, Landberg R, Johansson I, Nilsson LM, Halkjaer J, Olsen A, Overvad K, Tjonneland A. Whole-grain products and whole-grain types are associated with lower all-cause and cause-specific mortality in the Scandinavian HELGA cohort. Br J Nutr 2015 Jul; 23:1-16.
71. Wu H, Flint AJ, Qi Q, van Dam RM, Sampson LA, Rimm EB, Holmes MD, Willett WC, Hu FB, Sun Q. Association between dietary whole grain intake and risk of mortality: two large prospective studies in US men and women. JAMA
Intern Med 2015 Mar; 175(3): 373-384. Aune D, Norat T,
72. Whole grain and refined grain consumption and the risk of type 2 diabetes: a systematic review and dose-response meta- analysis of cohort studies. Eur J Epidemiol 2013 Nov;
28(11): 845-858.
89. Van Duyn MA, Pivonka E. Overview of the health benefits of fruit and vegetable consumption for the dietetics professional: selected literature. J Am Diet Assoc 2000 Dec; 100(12): 1511-1521.
90. Steinmetz KA, Potter JD. Vegetables, fruit, and cancer prevention: a review. J Am Diet Assoc 1996 Oct; 96(10): 1027-1039.
91. Joshipura KJ, Hu FB, Manson JE, Stampfer MJ, Rimm EB, Speizer FE, Colditz G, Ascherio A, Rosner B, Spiegelman D, Willett WC. The effect of fruit and vegetable intake on risk for coronary heart disease. Ann Intern Med 2001 Jun 19; 134(12): 1106-1114.
92. Messina M, Messina V. The role of soy in vegetarian diets. Nutrients 2010 Aug; 2(8): 855-888.
93. Rebello CJ, Greenway FL, Finley JW. Review of the nutritional value of legumes and their effects on obesity and its related co-morbidities. Obes Rev 2014 May; 15(5): 392- 407.
94. Bouchenak M, Lamri-Senhadji M. Nutritional quality of legumes, and their role in cardiometabolic risk prevention: a review. J Med Food 2013 Mar; 16(3): 185-198.