I meet people everyday (yes, every single day of my life…. sigh) who make comments like “well, the vegan diet is deficient in so many things”.  These people making these comments are often bodybuilders, trainers, and lay people who think they know a thing or two about nutrition.  It makes me cringe and I want to shake them and say “before you bad mouth the most nutrient-dense diet in the world—do a little research beyond whey supplement ads and pop-culture magazines.”

  • Protein:  just look at what I eat every day on my blog entries–there are tons of high-protein vegan options!
  • Calcium: dark green leafy vegetables, nuts and seeds–especially almonds and sesame seeds, also various vegan milks (also, FYI, vegans need less far calcium than non-vegans since animal protein leaches calcium from bones)
  • B12: algea (spirulina), nutritional yeast, also fortified in numerous cereals and vegan milks (and the body only needs a very small amount)

For more information on nutrition, I recommend books by Dr. Neal Barnard, Dr. Joel Fuhrman, Dr. John Mac Dougall, Dr. Michael Klaper, or T. Colin Campbell (head of the Nutrition Dept at Cornell and author of “The China Study–the largest nutritional study ever conducted).

Oh, by the way, I don’t take ANY vitamin supplements.  None.  And I rarely get sick (even when everyone else is passing around the common cold) and I have tons of energy!  That is because my diet is rich in phytonutrients and antioxidants.  I get my vitamins and minerals from food, like nature intended.  Try it for yourself.  Take Brendan Brazier’s 21-day Kick-Start, you’ll feel better than any vitamin pill will ever make you feel! (BTW, Brendan is a vegan triathlete champion!)


2 Responses to Vegan Diet Deficiencies—None!

  1. Mindy says:

    Thank you for posting this! I am new to the vegan world and I am still kinda transitioning to it. Im all about the health benefits of this lifestyle and just in the last month since I began eating vegan I feel amazing! I am having some problems with losing fat though. I have lost 4 pounds but I dont think it is fat. I believe it is toxins. I train like an athlete but do not compete. I simply want the figure of a competitor. Any tips on shedding these last 10 lbs so I have a full six pack instead a 4 pack?

    • Brenda Carey says:

      You may be right about the toxins. I think you will find that the fat melts off you when you first become vegan–that is if you’re eating whole foods and not relying too much on restaurants and frozen or otherwise pre-prepared stuff (the vegan cheeses and desserts are really heavenly these days and you can get carried away). The best advice I’ve ever heard for shedding the last few pounds and getting the figure of a competitor is to lift heavy weights 3-4 days per week and do a little cardio in between, while watching your intake of fat and sodium. Focus your diet on vegan protein and lots of colorful vegetables. The ideal meal is lentils, quinoa, spinach and carrot soup, or a salad with a seitan steak. I do not recommend that you avoid any whole vegetable or fruit. I think that you need them all to function and thrive (even the starchy carbs like potatoes–just get the thin skinned small ones instead of the big brown ones). But sugar and processed foods are not necessary to anyone’s diet. They are fun foods and should be eaten sparingly. Please let me know how it goes.

Leave a Reply

Your email address will not be published. Required fields are marked *


You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>