Vegan Nutrition FAQ GINNY MESSINA, MPH, RD How can vegans protect - - PowerPoint PPT Presentation

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Vegan Nutrition FAQ GINNY MESSINA, MPH, RD How can vegans protect - - PowerPoint PPT Presentation

Aug 18, 2022 180 likes •844 views

Vegan Nutrition FAQ GINNY MESSINA, MPH, RD How can vegans protect bone health? How can vegans ensure good absorption of iron and zinc? How much soy is safe to eat? Should vegans eat a low fat diet? Junk food vegans: Is there

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Vegan Nutrition FAQ

GINNY MESSINA, MPH, RD

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 How can vegans protect bone health?  How can vegans ensure good absorption of iron and zinc?  How much soy is safe to eat?  Should vegans eat a low fat diet?  Junk food vegans: Is there really such a thing?

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Protein Calcium Fruits & Vegetables Vitamin D

Eating for Strong Bones

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Hip fracture rate/100,000

Animal protein intake (grams/day)

Hip Fracture Rates & Animal Protein Intake

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Hip Fracture Data Ecological Study

  • Studies that pool data from different

groups and compare the averages— rather than comparing information from individuals

  • Don’t control for other variables
  • Miss important factors that might affect

the comparisons

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Genetic Differences

Asians have a shorter hip axis length which protects against fractures

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Cultural Differences

Strength Balance

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Even where hip fracture rates are low, osteoporosis is common

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Comparison of fracture rates among people in Japan, Hong Kong and Sweden

Japan and Hong Kong:

 Lower risk of hip fracture  Higher risk of spinal fracture

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Hip fractures:

Due to falling

Spinal fractures:

Due to osteoporosis

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Adventist Health Study

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Protein protects bone health

  • Improves calcium absorption
  • Contributes to bone structure
  • Promotes muscle strength
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Get Adequate Calcium

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Vegans often have lower calcium intakes than omnivores and lacto-ovo vegetarians

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EPIC-Oxford 2007 Findings

Vegans were 37% more likely to fracture a bone than meat- eaters and lacto-

  • vo vegetarians
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Group Calcium

Omnivores 1,057 Pesco- vegetarian 1,081 Lacto-ovo 1,087 Vegan 610

Calcium Intake (mg/d) in the EPIC-Oxford

Public Health Nutrition: 6(3), 259–268

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Calcium without cows

Wild greens supplied abundant calcium to early humans

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All vegan food groups provide calcium

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All vegan food groups provide calcium

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All vegan food groups provide calcium

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Best Plant Sources

  • f Calcium

Vegetables

Leafy greens

Legumes

Tofu Soybeans

Nuts/Seeds

Almonds Almond butter Tahini

Milks

Any fortified plant milk

Fruits

Figs Fortified juices

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Calcium from Leafy Greens

Good sources: Bok choy, collards, kale, turnip greens Poor sources: Spinach, Swiss chard, beet greens

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Ensuring Adequate Absorption

  • f Iron and Zinc
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Best Vegan Sources of Iron: legumes, nuts, whole and enriched grains, soyfoods, spinach, Swiss chard, dried fruits

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Food mg of iron Salmon, 3 oz 0.6 Chicken, ½ breast 0.6 Beef, 3 oz 1.3 Soymilk, 1 C 1.6 Black-eyed peas, ½ C 2.2 Tofu, 3 oz 3.0 Lentils, ½ C cooked 3.3

Dietary Iron Content

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Food mg of iron Salmon, 3 oz 0.6 Chicken, ½ breast 0.6 Beef, 3 oz 1.3 Soymilk, 1 C 1.6 Black-eyed peas, ½ C 2.2 Tofu, 3 oz 3.0 Lentils, ½ C cooked 3.3

Dietary Iron Content

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Phytate Iron Iron

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VITAMIN C

  • Citrus fruits
  • Strawberries
  • Green leafy

vegetables

  • Peppers
  • Cauliflower
  • Cabbage
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Iron + Vitamin C

Oatmeal with strawberries Grains and beans with leafy greens

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  • Phytate binds zinc
  • Vegans sometimes

have lower intakes

Vegans and Zinc

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Best Vegan Sources of Zinc:

Legumes, nuts, seeds, whole grains, soyfoods

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 Protein  Leavening  Fermenting

Improving Zinc Absorption

 Sprouting

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How Much Soy is Safe to Eat?

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Soyfoods are uniquely-rich sources of isoflavones

  • Type of phytoestrogen (plant estrogen)
  • Similar chemical structure to estrogen
  • Able to bind to estrogen receptors
  • Exert some estrogen-like effects
  • Different from the hormone estrogen
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Isoflavones vs. Estrogen

Estrogen Isoflavones

 Hot flashes

Yes Yes

Improve endothelial function

Yes Yes

 Wrinkles

Yes Yes

Reduces bone loss

Yes No

 Clotting

Yes No

Stimulates breast tissue

Yes No

Clinical Effects of Isoflavones and Estrogen

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Soy and Breast Cancer

  • Clinical studies: No adverse

effects on breast tissue

  • Early soy consumption reduces lifetime

risk of breast cancer

  • Women with breast cancer who consume

soyfoods have improved prognosis

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  • Blood testosterone levels (>36 studies)
  • Blood estrogen levels (>9 studies)
  • Sperm/semen parameters (3 studies)

Clinical studies show no effects

  • f soy or isoflavones on:
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How are Soyfoods Consumed in Asia?

Condiment style?? Fermented vs. Non-fermented??

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Location Servings per day Type of soyfood

Shanghai 1 – 2 Non-fermented Japan 1 – 2 50% Non- fermented Korea ½ – 1 70% Non- fermented Singapore, Hong Kong ~½ Non-fermented

Asian Soyfood Consumption

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1-3 servings/day

Adult Intake recommendations

½ cup tofu, tempeh, edamame ¼ cup soynuts 1 cup soymilk

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For young girls,

  • ne serving per

day of soyfoods may be enough to lower lifetime risk for breast cancer

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Should Vegans Eat a Low-Fat Diet?

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Essential Omega-3 Fatty Acid: Alpha-linolenic acid (ALA)

  • Walnuts (8 halves)
  • Ground flaxseed (1 tbsp)
  • Flaxseed oil (1 tsp)
  • Hempseed oil (2 tsp)
  • Walnut or Canola oil (1 tbsp)
  • Soy oil (2 tbsp)
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DHA and EPA

  • Long-chain omega-3 fats
  • Found in fatty fish
  • May reduce risk for heart

disease, dementia, depression

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Alpha-linolenic acid (essential

  • mega-3 fatty

acid) DHA and EPA (long chain

  • mega-3

fats)

Conversion is relatively poor

Vegans typically have low blood and tissue levels of DHA and EPA

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Fish Get DHA and EPA from Algae…We Can, Too

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Vegan Omega-3 Fats from Algae

200-300 mg DHA + EPA 2-3 times per week

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Healthy Sources of Fats

  • Nuts
  • Seeds
  • Avocado
  • Olives
  • Vegetable oils
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Benefits of High-Fat Plant Foods

  • Nuts and seeds provide zinc
  • Nuts reduce risk for heart disease
  • Replacing saturated fat with plant

fats improves cholesterol levels

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  • Broadens culinary options
  • Makes it easier to plan

appealing vegan meals

  • Makes it easier for people

to go vegan, stay vegan, and stay healthy

Including Healthful Fats in Vegan Diets

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“Junk food vegans” versus “healthy vegans?”

A False Dichotomy

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Junk Food Vegans?

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Not all processed foods are “junk”

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The Vegan Food Pyramid

(According to non-vegans)

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An Optimal Vegan Diet

  • Meets nutrient needs
  • Reduces risk for chronic

disease

  • Practical, easy, realistic
  • Appealing
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Familiar Flavor and Texture

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Add creamy texture with blended cashews, vegan sour cream, avocado

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Add meaty texture with veggie meats, frozen defrosted tofu, seitan

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Convenience

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Emphasize

Whole Plant Foods

Make Room for

Healthy Processed Foods, Convenience, Flavors & Textures Treats

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TheVeganRD.com

@TheVeganRD ginnymessina@gmail.com