VeganismVeganismRobert BesharaRobert BesharaAdapted from Adapted from Becoming vegan: The complete guide to adopting a healthy plant-based dietBecoming vegan: The complete guide to adopting a healthy plant-based diet (2000) by Brenda Davis, R.D. & Vesanto Melina, M.S., R.D.(2000) by Brenda Davis, R.D. & Vesanto Melina, M.S., R.D.

What’s my agenda?What’s my agenda? I’m a I’m a flexible veganflexible vegan, that is, I’ve been a , that is, I’ve been a lacto-ovo-lacto-ovo-

vegetarianvegetarian for 7 years, but I am trying to transition for 7 years, but I am trying to transition into being a vegan.into being a vegan.

I founded and co-organized the first vegetarian I founded and co-organized the first vegetarian festival in Egypt, called: festival in Egypt, called: Veggie Fest CairoVeggie Fest Cairo. So . So obviously, I’m an activist of sorts. obviously, I’m an activist of sorts.

The The 3 national foods of 3 national foods of EgyptEgypt are vegan, believe it or are vegan, believe it or not!not!

I think there are strong environmental, ethical, health, I think there are strong environmental, ethical, health, and spiritual arguments to be made for veganism. We and spiritual arguments to be made for veganism. We will explore some of the health arguments today.will explore some of the health arguments today.

Veggie Fest CairoVeggie Fest Cairo

3 speakers3 speakers

Veggie potluckVeggie potluck

Live musicLive music

Live artLive art

Mind you this was Mind you this was 17 days17 days before…before…

the the Egyptian Egyptian RevolutionRevolution

EgyptEgypt’s ’s 3 national 3 national foodsfoods

Ful Ful ((فولفول))

Kushari Kushari ((كشرىكشرى))

Mulukhiyah (Mulukhiyah (ملوخيةملوخية))

WTF is Veganism?WTF is Veganism?Veganism is a diet, wherein one does not consume meat, dairy products, eggs, or honeyWhy should you care? Because "well-constructed vegan diets" not only foster good health for people of all ages, but may afford significant benefits for disease risk reductionAlso, nutrient-rich plant foods such as tofu, nut butters, legumes, leafy greens, and fortified soymilk do not necessitate policies that harm the environment

What is a “well-What is a “well-constructed vegan constructed vegan

diet”?diet”?

Disease risk reduction? Disease risk reduction? Any facts?Any facts?

vegan diets are useful in the prevention and/or treatment of vegan diets are useful in the prevention and/or treatment of numerous chronic diseases, including heart disease, hypertension, numerous chronic diseases, including heart disease, hypertension, stroke, cancer, obesity, diabetes, gallbladder disease, arthritis, stroke, cancer, obesity, diabetes, gallbladder disease, arthritis, kidney disease, gastrointestinal disorders, and asthmakidney disease, gastrointestinal disorders, and asthma

animal-centered diets:animal-centered diets: rich in saturated fat and cholesterol, and low rich in saturated fat and cholesterol, and low in fiber INCREASE the risk of chronic diseasesin fiber INCREASE the risk of chronic diseases

plant-centered diets:plant-centered diets: low in saturated fat and cholesterol, and rich in low in saturated fat and cholesterol, and rich in dietary fiber and phytochemicals DECREASE the risk of these dietary fiber and phytochemicals DECREASE the risk of these diseasesdiseases

heart disease: risk factors reduced by a vegan diet include blood heart disease: risk factors reduced by a vegan diet include blood cholesterol level, oxidation of LDL cholesterol, hypertension (high cholesterol level, oxidation of LDL cholesterol, hypertension (high blood pressure), obesity and high waist-to-hip ratioblood pressure), obesity and high waist-to-hip ratio

cancer: vegetable and fruit consumption is associated with lower risk cancer: vegetable and fruit consumption is associated with lower risk of cancer at almost every site, alcohol is highly detrimental for of cancer at almost every site, alcohol is highly detrimental for cancers of many sites (not just liver), and meat and animal fats are cancers of many sites (not just liver), and meat and animal fats are detrimentaldetrimental

MalnutritionMalnutrition There are There are 3 types of malnutrition3 types of malnutrition: 1) hunger, 2) overconsumption, : 1) hunger, 2) overconsumption,

and 3) micronutrient deficiencyand 3) micronutrient deficiency Vegan and nonvegetarian diets can lead to malnutrition. It all Vegan and nonvegetarian diets can lead to malnutrition. It all

depends on depends on planningplanning—remember when I said “well-constructed —remember when I said “well-constructed vegan diet”? vegan diet”?

Vegans may struggle with under-nutrition, while nonvegetarians Vegans may struggle with under-nutrition, while nonvegetarians with over-nutritionwith over-nutrition

Micronutrient deficiency among vegans: vitamins Micronutrient deficiency among vegans: vitamins B12B12 and and DD. . Diets centered around junk foods and/or refined carbohydrates Diets centered around junk foods and/or refined carbohydrates and lacking in fruits, vegetables, nuts, seeds, and legumes. and lacking in fruits, vegetables, nuts, seeds, and legumes.

Nutrients requiring attention in vegan diets: protein (seitan, Nutrients requiring attention in vegan diets: protein (seitan, tempeh, tofu, etc.), essential fatty acids (flax seed), riboflavin tempeh, tofu, etc.), essential fatty acids (flax seed), riboflavin (almonds), and minerals (calcium, zinc, and iodine).(almonds), and minerals (calcium, zinc, and iodine).

critical age for being vegan: 1 - 3 years.critical age for being vegan: 1 - 3 years.

B12B12

the plants we eat lack vitamin B12, but the plants we eat lack vitamin B12, but neither plants nor animals synthesize the neither plants nor animals synthesize the vitamin--it is made by vitamin--it is made by bacteriabacteria. Our plant . Our plant foods may also be contaminated with these foods may also be contaminated with these bacteria, but we generally wash away the bacteria, but we generally wash away the vitamin B12 during food preparation. vitamin B12 during food preparation. Nondairy beverages, breakfast cereals, and Nondairy beverages, breakfast cereals, and meat substitutes all are now being fortified meat substitutes all are now being fortified with vitamin B12.with vitamin B12.

Welcome to the world Welcome to the world of of faux meatfaux meat

TofuTofu

SeitanSeitan

TempehTempeh

The most annoying The most annoying question to ask a veganquestion to ask a vegan

Nonvegetarian: Where do you get your protein from?Nonvegetarian: Where do you get your protein from?Vegan (thinks): From your mother. Vegan (thinks): From your mother. Then replies: From all of the whole plant foods I eat.Then replies: From all of the whole plant foods I eat.

0.8 grams per kilogram 0.8 grams per kilogram (2.2 pounds) body weight (2.2 pounds) body weight

per day per day

For example, I weigh 75 kg, so I need 60 g of protein/day.

Unpacking the P-wordUnpacking the P-word

““Proteins are the building blocks of life. The body needs Proteins are the building blocks of life. The body needs protein to repair and maintain itself. The basic structure of protein to repair and maintain itself. The basic structure of protein is a chain of amino acids. Every cell in the human protein is a chain of amino acids. Every cell in the human body contains protein. It is a major part of the skin, body contains protein. It is a major part of the skin, muscles, organs, and glands. Protein is also found in all muscles, organs, and glands. Protein is also found in all body fluids, except bile and urine.You need protein in your body fluids, except bile and urine.You need protein in your diet to help your body repair cells and make new ones. diet to help your body repair cells and make new ones. Protein is also important for growth and development Protein is also important for growth and development during childhood, adolescence, and pregnancy” ("Protein during childhood, adolescence, and pregnancy” ("Protein in diet: MedlinePlus Medical Encyclopedia", n.d.).in diet: MedlinePlus Medical Encyclopedia", n.d.).

Protein consists of 22 amino acids. 9 are essential amino Protein consists of 22 amino acids. 9 are essential amino acids (EAAs)acids (EAAs)

How much fat should How much fat should our diet include?our diet include?

Some fat is necessary. But the more important Some fat is necessary. But the more important question is: what question is: what kindskinds ofof fat are we consuming?fat are we consuming?

fatty acids:fatty acids: 1) saturated (-), 2) 1) saturated (-), 2) monounsaturated (+ minus trans fatty acids), monounsaturated (+ minus trans fatty acids), and 3) polyunsaturated (+/-). and 3) polyunsaturated (+/-).

essential fatty acids:essential fatty acids: linoleic/omega-6 and linoleic/omega-6 and alpha-lineolenic/omega-3alpha-lineolenic/omega-3

Sources of Sources of good fat good fat for vegans, particularly for vegans, particularly since it’s a low-fat diet, include: since it’s a low-fat diet, include: nuts nuts (walnuts), (walnuts), seeds seeds (flaxseed), (flaxseed), soysoy, and , and avocadoavocado

The Unified Dietary The Unified Dietary GuidelinesGuidelines

eat a variety of foods, choose most of what you eat a variety of foods, choose most of what you eat from plant sources, eat 5 or more servings eat from plant sources, eat 5 or more servings of fruits and vegetables each day, eat 6 or more of fruits and vegetables each day, eat 6 or more servings of bread, pasta, and cereal grains each servings of bread, pasta, and cereal grains each day, eat high-fat foods sparing, especially those day, eat high-fat foods sparing, especially those from animal sources, and keep your intake of from animal sources, and keep your intake of simple sugars to a minimum. total fat: 30% of simple sugars to a minimum. total fat: 30% of calories, saturated fat: 10% of calories.calories, saturated fat: 10% of calories.

vegan diets come closer to national nutrition vegan diets come closer to national nutrition recommendations for fat, cholesterol, trans fatty recommendations for fat, cholesterol, trans fatty acids, protein, and fiber than any other diet.acids, protein, and fiber than any other diet.

A clip from A clip from Samsara Samsara (Fricke, 2011)(Fricke, 2011)

WARNING:WARNING: not for the faint of heartnot for the faint of hearthttp://vimeo.com/73234721

BibliographyBibliography

Davis, B., & Melina, V. (2000). Davis, B., & Melina, V. (2000). Becoming vegan: Becoming vegan: The complete guide to adopting a healthy plant-The complete guide to adopting a healthy plant-based dietbased diet. Summertown, TN: Book Pub. Co. . Summertown, TN: Book Pub. Co.

Fricke, R. (Director). (2011). Fricke, R. (Director). (2011). SamsaraSamsara [Motion [Motion picture]. US: Magidson Films. picture]. US: Magidson Films.

Protein in diet: MedlinePlus Medical Protein in diet: MedlinePlus Medical Encyclopedia. (n.d.). In Encyclopedia. (n.d.). In National Library of National Library of Medicine - National Institutes of HealthMedicine - National Institutes of Health. . Retrieved from Retrieved from http://www.nlm.nih.gov/medlineplus/ency/articlhttp://www.nlm.nih.gov/medlineplus/ency/article/002467.htme/002467.htm