NSC351R - A Vegan Nutritional Journey & Open Dialogue (2)

Introduction

• Course: NSC351R Vegan Nutritional Journey

• Instructors:

  • Assistant Professor of Practice - Tedley Pihl, MS, CFS

  • Guest Lecturer - Curtiss B Stewart Jr.

Overview

• Topics covered include:

  • Background on veganism

  • Pros and cons of vegan diet

  • Generation Z perspectives

  • The emergence of modern veganism

  • Addressing protein intake

  • Important nutrients

  • Sustainability issues

  • Opportunities for questions and open dialogue

Background

• Personal Experience:

  • Vegan for 10 years

  • Grew up on a poor Southern diet focusing on convenience foods.

  • Understanding food as a means of survival rather than a choice for health.

• Active Lifestyle:

  • Enjoys various activities like hiking, running, and weightlifting.

• Health Awareness:

  • Developed an interest in healthy eating before becoming vegan.

  • Transition to veganism increased awareness not just about diet but various social issues.

Pros and Cons of Vegan Diet

Pros

• Health Benefits:

  • Lowers risk of diseases related to poor diet.

  • Expanded variety of food experiences.

  • Decreases exposure to harmful animal farming practices (hormones, antibiotics).

  • Increases energy, endurance, and focus.

  • Promotes healthy internal metrics (positive biometrics).

  • Minimizes sickness days (flu, cold).

  • Reduced natural resource consumption, promoting sustainability.

  • Fosters greater compassion and awareness.

Cons

• Initial Challenges:

  • Difficult transition for heavy meat and convenience food consumers.

  • Increased sensitivity to substances like caffeine and alcohol.

  • Emotional impact on family when changing diet (e.g., disappointing loved ones).

  • Perceptions from others (missing out, self-righteous attitudes, expectations of perfection).

Generation Z: The Woke

• Characteristics:

  • Most technologically advanced and connected generation.

  • Instant access to information.

• Challenges:

  • Responsible for discerning fact from fiction amidst vast information.

  • Historical truth as dictated by parents is challenged by current realities.

Birth of Modern Vegans

• Historical Context:

  • Veganism has ancient roots but gained popularity recently.

  • In 1847, the Vegetarian Society was established in the UK.

  • The Vegan Society was formed in 1944 by Donald Watson after a split from the Vegetarian Society.

Protein Sources for Vegans

Typical Serving Sizes

• Plant-Based Protein Sources:

  • Red potatoes (4.3g), Mushrooms (1.1g), Bell Peppers (1.5g), Zucchini (1.2g), Kale (2.9g), Carrots (0.6g), Lentils (9.0g), Tomatoes (0.8g), Onions (0.4g), Edamame (17.0g), Asparagus (2.2g), Avocado (2.0g).

Daily Protein Intake Example

• Sample Day:

  • Breakfast: Cereal with banana & orange juice (17.3g)

  • Snack: Almonds/cashews with chocolate almond milk (5-6g)

  • Lunch: Lentil soup with bread (17.7g)

  • Snack: Apple with chocolate almond milk (1.5g)

  • Dinner: Veggie curry with couscous (17.4g)

  • Total: 59.9g (Recommended intake for 160lb person = 57.6g)

Essential Amino Acids

• Complete Proteins:

  • 22 amino acids in total, 9 essential.

  • Plants have varying levels of all essential amino acids; a balanced diet ensures adequate intake.

Omega 3 Considerations

• Sources:

  • Three types: ALA, DHA, EPA.

  • DHA and EPA are primarily in seafood, ALA is abundant in plants.

  • The body converts ALA to DHA/EPA but conversion rate can be low, necessitating higher ALA intake.

Nutrient Concerns in Vegan Diet

Vitamin and Mineral Considerations

• Nutrient Density:

  • Many raw plants are high in essential vitamins/minerals and fortified processed foods help meet nutrient needs.

  • Lectins and Phytates:

    • Lectins usually degrade upon cooking, posing minimal issues.

    • Phytates reduce bioavailability of micronutrients but have health benefits.

    • Balanced diets and supplements can manage concerns effectively.

Iron Sources

• Types of Iron:

  • Heme iron (animal sources) vs. non-heme iron (plant sources).

  • Non-heme iron is prevalent in grains, nuts, fruits, and vegetables.

  • Much of the iron in diets is non-heme, which the body absorbs less efficiently compared to heme.

Water Usage and Sustainability

• Agricultural Water Use Trends:

  • Livestock uses approx. 1.7% of water as compared to crops.

  • Transitioning away from meat could lead to resource optimization (land, water).

Conclusion

• Important Takeaways:

  • A balanced and well-planned vegan diet can meet all nutrient needs.

  • The ecological impact and sustainability of food sources should inform dietary choices.