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Going Vegan, Dietary Deficiencies

Question:

I would like to become a vegan. What approach do you recommend? How should I make up the dietary deficiencies, if any?

Answer:

That's a bigger question than I can answer here. The problem is that there are many ways to go as Vegan.

- Raw food
* Modified Mediterranean
* Indian vegetarian
* No grain
* Etc.

The deficiencies are different depending on which way you go. Your best bet is to find a version you like, then find a book that walks you through that particular version, as it is likely to address any possible deficiencies associated with that particular version.

PS: A book that I usually recommend is Eat to Live by Joel Fuhrman. Except for Dr. Fuhrman's lack of recognition of the importance of good fats, I like his approach.

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Comments

Submitted by Joanne L. Mumola Williams, PhD (not verified) on May 7, 2009 - 5:05am.

Two of my favorite books on this subject are, "Becoming Vegan" by Brenda Davis and Vesanto Melina. This book is an easy read and very informative. The other is more of a text book, "The Dietitian's Guide to Vegetarian Diets". Much more detailed but probably the most informative book on vegetarian nutrition. You can also visit my website, Foods For Long Life, where I provide many healthy recipes, many of which are raw food vegan, cooked vegan and vegetarian, along with important nutritional information.

Submitted by Kathy Edwards (not verified) on July 22, 2010 - 10:05pm.

Does a Vegan diet cause hair loss?

Submitted by Deborah Saunders (not verified) on May 16, 2011 - 11:49am.

Jon,
Hi, your thoughts on the Engine2 plan? Been working here at Whole Foods for 3 years and many friends have switched, however some......two of which were raised on farms, became extremely ill when they they tried the 28 day plan.
-D

Submitted by Gretchen Goel, Plant Based Nutrition Educator (not verified) on August 7, 2011 - 8:34pm.

I have read the book and tried some of the recipes. I did not do the 28 day plan since I am already Vegan and not concerned with weightloss. Explain what you mean by "extremely ill". A lot of people have digestive issues when they eat more plant foods, increasing fiber intake. Some people also go through a "detox" if they were eating really unhealthy prior, especially if giving up habits like caffeine and sugar.