Philip J. Goscienski, M.D.
December 2009
It's not easy to be a vegan but it's hard to argue with the health benefits that such a lifestyle provides. The term itself is often misunderstood. Strict vegans exclude not only any food derived from animals but clothing or other products made from them as well. Some would exclude honey and protein supplements derived from milk, such as whey and casein.
If we base our diet on what our Stone Age ancestors ate we would be vegetarians, not vegans. Veganism is a philosophy, not just a foodstyle; Stone Agers would not have cared about animal rights. Very early Stone Agers were accidental meat-eaters, subsisting mainly on plant foods and carrion for thousands of generations until they eventually became able toolmakers and hunters. They ate insects by accident as well as on purpose, eggs and small game. Thus they were mostly vegetarians but not vegans.
Being a strict vegan is not harmful to one's health provided that the diet is well planned. Otherwise the trade-off is not beneficial and can even impair health. Vegans are at risk of three nutritional deficiencies, iodine, Vitamin B12 and omega-3 fats.
Iodine is important for normal thyroid function and a deficiency results in goiter, a condition that makes the gland enlarge. This is usually only a cosmetic problem but when it occurs in pregnancy it may affect the infant. Iodized salt, the most common kind on grocery shelves, has eliminated the problem.
It doesn't take much animal food to provide us with vitamin B12 but low intake can lead to anemia. Stone Agers ate enough meat and insects to spare them from this deficiency. Strict vegans should take a daily multivitamin/multimineral, a step that will avoid inadequate intake of Vitamin D and zinc as well as B12.
Plants contain omega-3 fats but the best source is fish, an item that is not on the vegan menu. Omega-3 fats are critical for the proper development of the brain and eye in the fetus and infant and important for every other organ at all ages. Omega-3 supplements are available that are derived from algae, which is where fish get it.
Compared with those who eat a typical Western diet, vegans and vegetarians who understand good nutrition have less heart disease and cancer. Adolescents need guidance in order to avoid the pitfalls and pregnant women should obtain a nutritionist's advice if they plan to continue their vegan diet.
Philip J. Goscienski, M.D. is the author of Health Secrets of the Stone Age, Better Life Publishers 2005. Contact him at drphil@stoneagedoc.com.