Any Vegetarians/Vegans here?

[James2014]

Firstly, we need meat in our diets. ........ because if you don't then you won't be getting enough nutrients in your diet - iron, protein, omega-3, calcium, vitamins, etc. Most vegans are deficient in these.
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And for some people with allergies it will be literally impossible to eat a balanced healthy vegan diet.

Perhaps most importantly, it's actually impossible to get animal protein in a vegan diet. Yes you can get plant protein, but it's not the same. Animal-based protein in meat, milk, eggs, etc. contains all the required amino acids in the right amounts. Plant based protein does not. It's inferior quality protein as it doesn't meet our dietary needs, and plants contain less quantity of protein as well.

B12 isn't found in any non-processed plant-based foods. So a vegan will be deficient in it.

Vegan breast milk is deficient in important nutrients for babies; and feeding babies "vegan formula" can, and does, result in death! If breast milk is unavailable, babies need formula made from cow's milk.

Hi Aractus,

I very much disagree with this. Firstly two general points, then allergies, then I will address the specific nutritens you are concerned about.

Firstly, if veganism was significantly more unhealthy than an omniverous diet, then why do vegans and vegetarians have a longer life expectancy? http://www.ncbi.nlm.nih.gov/pubmed/23836264

Secondly, many authorities disagree with your hypothesis including the NHS, which says "With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs."
In addition to the American Dietetic Association (which is the biggest professional body for nutritionists is the USA) who say, " appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes."

Allergies- I suppose the most common would be nuts, but then they could still eat other pulses, grains, soya or mock meats made using mycoprotein (which is made from fungus). Perhaps meat eating could be justified for those rare people if they were allergic to everything, ie to grains, soy,a beans, lentils, quinoa and mycoprotein, but then they should certainly call for more research into the development of foods that allows them to eat without having to kill animals.

Now to the specifics.

Iron- Vegans can acquire this from green leaf vegetables, beans, dried fruit, nuts in addition to fortified foods eg soya milk or breakfast cereal

omega-3 - Firstly this is not a vitamin, and there are no diseases associated with omega3 deficiency (although consumption may be protective against Cardiovascular disease so is eating lots of vegetables which vegans will inevitable have more of). Secondly there are vegan sources, specifically derived from the algae that fish normally eat as there source of omega 3. (lots of brands I use this one http://opti3omega.com/ ) Lastly the body does convert some plant omega fats into omega 3.

Protein - Yes some plants generally lack some essential amino acids, but the ones that are lacking in for example brown rice or other grains, are not the ones lacking in pulses (eg beans and lentils and nuts) So by eating both, ones protein requirements are met. Protein quality is not a significant issue, as the study shows a vegan diet still meets our protein requirements. Secondly some plants do have complete protein, eg soya and quinoa. And there there is the mock meats which are also complete, and are made using mycoprotein.

B12- Yes its, B12 is not found in plants. It is however made by some bacteria, and it is this source of B12 that is used in fortified foods (eg breakfast cereal soya milk, marmite etc.

Calcium - an be found in tofu, sesame seeds and tahini (hummus), pulses and dried fruit, in addition to fortified foods /supplements.

I think that covers everything? If you feel you are lacking in a vitamin, have a multivitamin. Oh yes, also milk for vegan babies, this can be deficient in nutrients if the mothers diet is deficient, most commonly because of a lack of B12 in raw vegans. If the mother has a well planned diet this is not a problem, as expressed by the American Dietetic Association statement I quoted above.

I suppose the other objection is that it is too hard. I certainly do more cooking from scratch than most, ready meals are mostly not vegan tho some are. But then eating ready meals aint too healthy anyhow. Like most people I cook a limited number of dishes regularly, maybe 15 to 20 things I know how to make quickly and easily. Here a site with some ideas. http://www.veganuary.com/inspiration/recipes

After the first month, once you know what is and isn't vegan it is really easy.