Earlier this year, I spent a weekend with family members who my husband and I don’t see often but with whom we remain close. We had organized the weekend, helping with travel arrangements and costs, and — as more or less the family elders–we were looking forward to hosting everyone for dinner on our arrival evening. But when I suggested a vegan restaurant –an especially lovely one—I was told that we needed to find a place that was more “inclusive.” Apparently one family member was eating only meat.

For those of us who hold the suffering of animals, and especially farmed animals, in our hearts, breaking bread with meat-eaters is always painful. It is hard, and especially so because we’re expected to be quietly polite and accepting of the non-vegans with whom we dine. And for the most part, I meet those expectations. I do it because I get that most people are simply stuck in their habits and traditions and are not really thinking about the impact of their food choices.

The carnivore fad, though, is a whole different thing. It’s different because it’s such nonsense and so offensive. It’s not just that it causes more animal suffering and environmental harm than the average meat-containing diet. And it’s not just that it’s highly doubtful that such a diet can support health over the long term. It’s the fact that it is ludicrous to believe that a few bites of walnuts or broccoli or raspberries will ruin your health or that you can’t have even one meal that doesn’t include meat.

But when I point this out (and no, I did not do so in the presence of our family carnivore) it invites the question: Couldn’t you say the same thing about people who refuse – for health reasons – to eat even one bite of animal food? And the answer is yes, I would indeed say that. Allergies aside, the idea that certain foods are so dangerous that they should never be consumed falls squarely within the realm of pseudoscience, not evidence-based nutrition. And we should be careful not to let vegan diets slip into the same world of pseudoscience that carnivore diets inhabit.

Shortly after the family event, I posted this on twitter:

Several people suggested that the first part of my tweet wasn’t true – that in fact, there is no amount of meat that is safe in the diet. But, I think it’s a mistake to make those kinds of claims, even in the name of saving animals. It’s not demonstrably true and it feeds into the belief that there are strict rules around what constitutes healthy eating. The belief that there is any such thing as a single healthy way to eat, or that certain foods are dangerous and others are essential, is exactly the belief system that gives rise to fads like a carnivore diet.

This is the great thing about veganism: It rises above all the silly purist dietary arguments. Yes, it places certain foods – those derived from animals – off limits, but it does so for unassailable reasons. Those reasons have nothing to do with claims about which foods can and can’t be included in a healthy diet. Veganism looks at food choices through a lens of respect, justice, and compassion.

A vegan diet is also inclusive of any reasonable dietary pattern. It allows for the full range of choices, from low-fat to keto. I have some ideas about which of the many choices are better options, but the fact is that there is more than one way to eat a healthy and enjoyable vegan diet. Assuming they have access to a variety of foods, any logical, evidence-based person can find a way to be vegan if they care enough to try.

This is the message we need to share with our communities. One that includes an evidence-based message about nutrition and an admission that there are lots of healthy ways to eat.  And one that emphasizes the true personal benefits of veganism – that it brings habits in line with a commitment to justice and compassion.

Here in western Massachusetts, there is a blanket of snow on the ground, but I’m dreaming about my garden. It’s what gardeners do. If we’re not out and about among the flowers, we’re planning and reading and dreaming about them.

One of the most consequential books I read last year about gardening is A New Garden Ethic by Benjamin Vogt. It advocates for gardening with native plants but is much more than a gardening book. It’s a plea for justice and fairness in the way we view our landscapes and those who share them with us. Unintentionally, it’s also a compelling argument in favor of a vegan ethic.

First, a couple of things about native plants and how they relate to veganism. Native plants have evolved naturally in their location and they share evolutionary history with native wildlife. In North America, they are plants that were here prior to European settlement. Many of our native wildlife need native plants in order to survive. But North American gardeners,  including me, are often drawn to beloved introduced plants from across the globe– like peonies, lilacs, and day lilies, just to name a few. They are lovely, but they crowd out the native flora that are crucial for supporting wildlife and sustaining biodiversity.

Vegans who garden should feel compelled to choose native plants. Stealing habitat from wildlife to grow plants that give us pleasure is clearly not compatible with a vegan ethic. But that’s not what this blog post is about. It’s about the fact that native plant advocates – whether they know it or not – are our vegan allies.

Benjamin Vogt’s book makes this abundantly clear. I flagged sentence after sentence that spoke to a vegan ethic. He writes convincingly about the need to expand our circle of compassion to other species. But just as veganism is about more than compassion, so is native plant gardening. Central to this book’s message is a challenge to our belief in human superiority: “Plants are not for us,” he writes. “We just presume this to be the case because we live in a culture that views humans as primary, superior and all other life – all other intelligence—as secondary, here to be used only for our benefit.”

Vogt doesn’t just invoke the concept of speciesism – he names it. “Perhaps our landscapes too often practice a sort of speciesism,” he writes. “In that way, they may even embody the worst of what we do to ourselves and each other – marginalization, possession, and superiority. “

So, was I surprised to learn that Benjamin Vogt isn’t vegan? Not really. Too often, non-vegans have no idea how veganism relates to their own values and beliefs.  They may think it’s a diet related mostly to health concerns, or maybe a diet aimed at reducing our contribution to global warming.  And yes, those are nice potential benefits of eating this way. But just like native plants, veganism is about much more; it’s about ending our contribution to the exploitation of all animals – domestic and wild –for food, clothing, and entertainment.

That people want to ignore these connections isn’t surprising either. Changing how we eat and shop and entertain ourselves is hard. So is native plant gardening, which, according to Vogt, is a threat “to an entire Western culture, and an entire industry.” He says that “We will do anything we can to avoid looking more deeply and authentically at our culture so we don’t have to face the loss, the grief, and the effort to change.”

That sense of loss isn’t so different whether you’re giving up meat or giving up zinnias. I’ve spent a lot of time scouring gardening books and websites in pursuit of a loophole — some kind of reassurance that a more flexitarian approach to native plant gardening is okay. In his book Nature’s Best Hope (also highly recommended if you’re interested in these topics) native plant expert Douglas Tallamy assures me that my garden will not lose its ecological clout if I include a few of my favorite non-natives.

But the truth is that I’m no reducetarian, and neither is Vogt. He says “Time and again I hear how native plant landscapes aren’t possible, that it’s necessary to meet people where they are, gently encouraging the addition of a few native plants here and there over time, or slowly removing lawn from public spaces.  […] Where people are, though, is stuck in a culture that extracts life from the planet to satiate fleeting pleasure.”

Certainly as a dietitian, I want and need to meet people where they are when it comes to dietary change. At the same time, I want them to know that every change they make to remove animal food  from their lives, the better. Every time you choose a vegan meal, you’ve made a choice that favors justice, compassion, and fairness. It’s the same for every time you plant a native. “Every action we take carries weight and importance and liberating power, for us and for other species,” Vogt reminds us.

So just like I learned to bake without eggs and veganize my mom’s famous baked ziti, I’m learning a new way to garden.  And just as I see this as central to my vegan ethic, my hope is that those in the native plant community –and those involved with any effort to build a more just world — will recognize that a commitment to justice isn’t complete if it doesn’t include all animals.

“Every organism on Earth is here not for us but with us,” Benjamin Vogt writes.. That’s the rationale for native plant gardening. It’s also the rationale for veganism.

Whether you’re diving headfirst into a vegan diet or making a gradual transition to more plant-based eating, you’ll maximize your chances of success by learning a little bit about nutrition, finding foods you enjoy, and having realistic expectations. Most of the information here comes from the Keys to Success section of Vegan for Life.

Be Smart About Nutrition

It’s easy to meet nutrient needs on a vegan diet but it’s not enough to simply eat a variety of whole plant foods. If you’ve always depended on cow’s milk for calcium and meat for protein, you need to learn new ways to get these and other nutrients. The Vegan for Life Food Guide will get you started and you’ll find more information in my nutrition primers and in this comprehensive article. Make sure you’re taking the supplements you need to stay healthy on your vegan diet.

Eat the Foods You Enjoy

Yes, a focus on whole foods is good, but it doesn’t mean you can’t cook with oil, or eat regular pasta, or enjoy a veggie burger. Don’t make it difficult to eat a vegan diet by adopting unnecessary restrictions. Some vegans eat high carb diets and some like a little more fat in their menus. Find what works for you. Take advantage of vegan convenience foods if you find them helpful, and don’t be fearful about enjoying a few treats.

Focus on a Vegan Ethic

You may or may not experience weight loss or health benefits when you go vegan. If your blood pressure and cholesterol levels drop (and they very well might) those are nice bonuses. But if you somehow don’t find yourself with more energy, clear skin, and the slender waist you were expecting, it doesn’t mean a vegan diet “doesn’t work.” A vegan diet always works because it always reduces your contribution to animal exploitation and lessens your impact on climate change.

Satisfy Your Cravings

Veggie meats and cheeses can be an effective for adding back flavors and textures that you may miss when you go vegan. Experiment to find ones you enjoy. Also explore foods that offer the flavor/essence of umami. Animal foods are rich in umami, but you can find it in plant foods as well.

Put Lapses Into Perspective

Veganism is a stance against the exploitation of animals and every effort you make to put it into practice is good. If you’re just getting started, your habits and choices may not always keep up with your intentions. It doesn’t make you a “failed vegan.” Veganism isn’t a personal purity contest, so don’t give up on it when perfect choices elude you. Keep making changes and keep moving forward. It truly will get easier over time.

It’s been quiet on this website for a long time while I’ve had my attention on several all-consuming projects. One was the new edition of Vegan for Life. By the time that book was published last May, I was already immersed in an even bigger endeavor which was a 10-year update to The Dietitian’s Guide to Vegetarian Diets, scheduled for publication in October 2021. Co-authored with Dr. Reed Mangels and Dr. Mark Messina, this is a textbook and a comprehensive overview of all aspects of vegan and vegetarian nutrition.

One subject that both books cover is the use of vegan diets for reducing risk for chronic disease, losing weight, or managing heart disease or diabetes. Defining the “best” vegan diet for these purposes isn’t easy. As with just about any topic in nutrition, the research is often conflicting and uncertain.

Among many vegans, there is a prevailing belief that a low-fat, whole foods vegan diet is the standard for healthy eating. Several studies, primarily from the same group of researchers, have associated this diet with weight loss and improvements in blood glucose control and risk factors for heart disease. ^1-7 These studies generally use a restrictive version of a vegan diet, eliminating not just animal foods but also encouraging avoidance of nuts, seeds, avocados, and added fats. It’s an effective approach for weight loss for some people, especially in the short term. By emphasizing foods with low energy density, low-fat diets allow consumption of a greater volume of foods sometimes leading to an automatic reduction in calorie intake.⁸ It’s also possible that dietary monotony through restriction of whole categories of foods (any foods) is associated with lower calorie intake.⁹

But for a number of reasons, a very low-fat vegan diet may not be the ideal choice for managing chronic disease, reducing risk for heart disease, or even for weight loss.

Low-Fat Vegan Diets Eliminate Heart-Healthy Foods

Although low-fat vegan diets result in reduced blood cholesterol levels and improved insulin sensitivity, this is most likely a result of weight loss, not the absence of fat-rich foods.³ For one thing, the cholesterol-lowering aspects of low-fat vegan plans – higher fiber and low saturated fat content—aren’t unique to these diets. High-fat vegan diets like the Eco-Atkins pattern are also low in saturated fat and rich in fiber and are effective in lowering LDL-cholesterol and improving insulin sensitivity.¹⁰ Most high-fat plant foods are rich in unsaturated fats (the exceptions are coconut and palm oils) which lower LDL-cholesterol when they replace saturated fat in the diet. Higher-fat foods like nuts^11,12 and perhaps soy foods^13,14 have benefits for reducing heart disease risk that appear to go beyond their effects on blood cholesterol levels.  Diets rich in monounsaturated fat may also be beneficial for glucose control in some people with diabetes.^15,16 In terms of heart health, there are no benefits to eliminating these foods from your diet.

Low-Fat Diets May Lack the Essential Omega-3 Fatty Acid

You don’t have to pile on fat-rich foods to meet needs for the essential omega-3 fat alpha-linolenic acid (ALA). Just a tablespoon of ground flaxseed, providing about 3 grams of fat, is enough. But this advice needs to be incorporated into any prescription for a low-fat vegan diet and there are instances where it is not. So, this is not really a fault of low-fat patterns, but is more a fault of the advice sometimes given about this eating style.

Low-Fat Vegan Diets Can be Too Low in Protein

In a recent study comparing a low-fat vegan diet with a Mediterranean diet, subjects were more likely to lose weight while eating the vegan diet, but 40% of the weight lost was lean tissue.⁷ The truth is that it’s hard to lose weight without losing some muscle in the process. And of course, vegan diets can maintain (and build) muscle mass. In this case, though, the vegan diet seemed to be low in protein. Participants consumed a diet that was around 12% protein with an average intake of 1315 calories per day when eating the vegan diet. This works out to 39.5 grams of protein.  Other studies suggest similarly low protein intakes with very low-fat vegan patterns.^1,2,6

For the older subjects in the study, this amount of protein is much too low under any circumstances. And it’s also too low for anyone who is experiencing weight loss. Adequate protein consumption along with exercise is important for protecting muscle and bones when calories are restricted.¹⁷ All of these considerations are especially important for vegans since those who eat a diet based on whole plant foods probably have higher protein requirements.

Lower protein intake may help explain why, in the vegan vs Mediterranean diet study, the vegan diet was associated with smaller benefits in blood pressure reduction despite greater weight loss. Protein, especially from plants, may be beneficial for lowering blood pressure.^18-20 Diets higher in monounsaturated fats – like the ones found in olive oil – are also effective in lowering blood pressure.^20,21 A diet that is low in both protein and fat may not be the best choice for treating hypertension, even if it leads to weight loss.

Increasing protein intake on a vegan diet isn’t difficult. It’s a matter of emphasizing legumes over grains, choosing some gently processed foods like tofu, and maybe even more processed foods like veggie meats or protein powders. Yes, a focus on whole plant foods is valuable, but not if it morphs into a fear of all processed foods, including those that might help someone meet protein needs while eating a low-calorie diet.

Low-Fat Diets Are Not Unique for Weight Loss

A meta-analysis of 48 studies found that significant weight loss was achieved with any low-carbohydrate or low-fat diet.²² That is, restrictive diets work no matter what kinds of foods are being restricted. The problem is that many people are less likely to stick with more restrictive versions of diets whether they are low-fat or low-carb.²³ Lifelong healthy eating has to involve an eating pattern you enjoy and for many people that’s one that includes higher-fat foods.

Low-Fat Vegan Diets Send a Problematic Message About What It Means to Eat Healthfully as a Vegan

These diets are sometimes touted as a way to lose weight or improve heart health without having to count calories. But, while there are no limits on portion sizes, certain foods are off-limits with this approach.  It’s every bit as restrictive as calorie counting, keto dieting, or any of the many approaches to dieting that are built around stringent food rules. Eating patterns involving elimination of whole categories of foods for weight loss have more in common with fad diet approaches than with a lifestyle approach that focuses on health and enjoyment. For some, it can promote unhealthy perspectives about food. It can also deter people from even considering a vegan diet if they believe that the way to eat healthfully as a vegan is to avoid higher-fat foods. In any case, it’s not an evidence-based principle since there are no foods you have to give up entirely in order to be healthy.

What’s the Best Vegan Diet?

The best vegan diet is one that is rich in fiber, low in saturated fat, provides adequate nutrition, and fits your personal needs, including food preferences, resources, and food availability. Some vegans prefer a low-fat diet and that’s okay. I am not saying that low-fat eating is universally bad. If you ensure adequate intakes of ALA and give extra attention to choosing protein-rich foods, it’s fine to eat a diet that limits higher-fat foods — as long as this is the way you enjoy eating.

But in terms of the way we talk about healthy eating for vegans, there is no reason to believe that a diet that shuns all high-fat plant foods is somehow superior to vegan diets that include nuts, seeds, avocados and vegetables oils. Low-fat diets have no particular benefits for either health or weight loss.

1.Barnard ND, Scialli AR, Bertron P, Hurlock D, Edmonds K, Talev L. Effectiveness of a low-fat vegetarian diet in altering serum lipids in healthy premenopausal women. Am J Cardiol. 2000; Apr 15;85(8):969-72.

2. Barnard ND, Scialli AR, Turner-McGrievy G, Lanou AJ, Glass J. The effects of a low-fat, plant-based dietary intervention on body weight, metabolism, and insulin sensitivity. Am J Med. 2005; Sep;118(9):991-7.

3. Barnard ND, Cohen J, Jenkins DJ, et al. A low-fat vegan diet and a conventional diabetes diet in the treatment of type 2 diabetes: a randomized, controlled, 74-wk clinical trial. Am J Clin Nutr. 2009;89(5):1588S–1596S.

4. Ferdowsian HR, Barnard ND, Hoover VJ, Katcher HI, Levin SM, Green AA, Cohen JL. A multicomponent intervention reduces body weight and cardiovascular risk at a GEICO corporate site. Am J Health Promot. 2010; Jul-Aug;24(6):384-7.

5. Mishra S, Xu J, Agarwal U, Gonzales J, Levin S, Barnard ND. A multicenter randomized controlled trial of a plant-based nutrition program to reduce body weight and cardiovascular risk in the corporate setting: the GEICO study. Eur J Clin Nutr. 2013; Jul;67(7):718-24.

6. Kahleova H, Tura A, Hill M, Holubkov R, Barnard ND. A plant-based dietary intervention improves beta-cell function and insulin resistance in overweight adults: A 16-week randomized clinical trial. Nutrients. 2018;10(2):189.

7. Barnard ND, Alwarith J, Rembert E, et al. A Mediterranean Diet and Low-Fat Vegan Diet to Improve Body Weight and Cardiometabolic Risk Factors: A Randomized, Cross-over Trial. J Am Coll Nutr. 2021;1-13.

8. Rolls BJ. The relationship between dietary energy density and energy intake. Physiol Beha. 2009;97(5):609-615.

9. Raynor HA. Can limiting dietary variety assist with reducing energy intake and weight loss?. Physiol Behav. 2012;106(3):356-361.

10. Jenkins DJ, Wong JM, Kendall CW, Esfahani A, Ng VW, Leong TC, Faulkner DA, Vidgen E, Paul G, Mukherjea R, Krul ES, Singer W. Effect of a 6-month vegan low-carbohydrate (‘Eco-Atkins’) diet on cardiovascular risk factors and body weight in hyperlipidaemic adults: a randomised controlled trial. BMJ Open. 2014; Feb 5;4(2):e003505.

11. Del Gobbo LC, Falk MC, Feldman R, Lewis K, Mozaffarian D. Effects of tree nuts on blood lipids, apolipoproteins, and blood pressure: systematic review, meta-analysis, and dose-response of 61 controlled intervention trials. Am J Clin Nutr. 2015;102(6):1347-1356.

12. Ros E. Nuts and novel biomarkers of cardiovascular disease. Am J Clin Nutr. 2009;89(5):1649S-56S.

13: Abshirini M, Omidian M, Kord-Varkaneh H. Effect of soy protein containing isoflavones on endothelial and vascular function in postmenopausal women: a systematic review and meta-analysis of randomized controlled trials. Menopause. 2020;27(12):1425-1433.

14. Blanco Mejia S, Messina M, Li SS, et al. A meta-analysis of 46 studies identified by the FDA demonstrates that soy protein decreases circulating LDL and total cholesterol concentrations in adults. J Nutr. 2019;149(6):968-981.

15. Qian F, Korat AA, Malik V, Hu FB. Metabolic effects of monounsaturated fatty acid–enriched diets compared with carbohydrate or polyunsaturated fatty acid–enriched diets in patients with type 2 diabetes: a systematic review and meta-analysis of randomized controlled trials. Diabetes Care. 2016;39:1448–1457.

16. Garg A. High-monounsaturated-fat diets for patients with diabetes mellitus: a meta-analysis. Am J Clin Nutr. 1998;67(3 suppl):577S–582S.

17. Cava E, Yeat NC, Mittendorfer B. Preserving Healthy Muscle during Weight Loss. Adv Nutr. 2017 May 15;8(3):511-519.

18. Chan Q, Stamler J, Griep LM, Daviglus ML, Horn LV, Elliott P. An Update on Nutrients and Blood Pressure. J Atheroscler Thromb. 2016;23(3):276-289.

19. Altorf-van der Kuil W, Engberink MF, Brink EJ, van Baak MA, Bakker SJ, Navis G, van’t Veer P, Geleijnse JM: Dietary protein and blood pressure: A systematic review. PloS One 2010;5:e12102

20. Appel LJ, Sacks FM, Carey VJ, et al. Effects of protein, monounsaturated fat, and carbohydrate intake on blood pressure and serum lipids: results of the OmniHeart randomized trial. JAMA. 2005;294(19):2455–2464.

21. Schwingshackl L, Strasser B, Hoffmann G: Effects of monounsaturated fatty acids on cardiovascular risk factors: A systematic review and meta-analysis. Ann Nutr Metab 2011;59:176–186

22. Johnston BC, Kanters S, Bandayrel K, Wu P, Naji F, Siemieniuk RA, Ball GD, Busse JW, Thorlund K, Guyatt G, Jansen JP, Mills EJ. Comparison of weight loss among named diet programs in overweight and obese adults: a meta-analysis. JAMA. 2014; Sep 3;312(9):923-33.

23. Dansinger ML, Gleason JA, Griffith JL, Selker HP, Schaefer EJ. Comparison of the Atkins, Ornish, Weight Watchers, and Zone diets for weight loss and heart disease risk reduction: a randomized trial. JAMA. 2005; Jan 5;293(1):43-53.

New findings from the EPIC-Oxford study in the U.K. have raised questions about vegan diets and bone health. In this study, which included around 55,000 (mostly white) subjects, vegans had a 43% higher risk of fractures overall compared to nonvegetarians, as well as higher risks of hip, leg, and vertebral fractures.

The biggest difference was for hip fractures; vegans were more than twice as likely as people who ate meat to break their hip. Vegetarians and pesco-vegetarians (their diets include fish but no other meat) also had a higher risk of hip fracture, although not as high as vegans. Among the vegans, risk for fracture seemed to be greatest in women, especially post-menopausal women.

The average lower body weights of vegans was part of the explanation. More fat tissue can help cushion bones during a fall and is also associated with higher levels of estrogen, which is beneficial for bone health. It also creates a heavier load on the skeleton which may stimulate bone formation, although this depends on physical activity. But even when the researchers controlled for BMI, vegans had a higher risk for fracture in some BMI categories.

The vegans in this study had lower intakes of calcium and protein, two factors that are crucial for healthy bones. But again, lower intakes of these nutrients explained the findings only in part. When the analysis considered only subjects with calcium intakes that were at least 700 mg per day and protein intakes of at least 0.75 grams of protein per kg body weight per day, vegans were still more likely to experience a fracture.

As the authors of this study pointed out, estimation of calcium and protein intake by questionnaire is likely to involve some error. And the analysis didn’t include calcium supplements. Finally, the study did not look at the relationship of vitamin D or vitamin B12 intake to fracture risk. Low intakes of both these nutrients are linked to poorer bone health.

Even if we don’t have all the answers about why vegans in this study were at higher risk for fracture, we can make recommendations about what vegans (and non-vegans) can do to protect bone health. It’s tempting to embrace the popular principle that vegans will automatically meet all nutrient needs by consuming a varied plant-based diet, but it’s not true. Some nutrients require attention in vegan diets. And sometimes, eating fortified foods is helpful.  Here is what you can do to protect your bones on a plant-based diet.

Get plenty of protein. The old studies suggesting that fracture rates are more prevalent in countries with higher protein intakes tells us much more about culture, ethnicity, and geography than about diet. Protein is good for bone health. Higher protein intake enhances calcium absorption and is associated with stronger bones and lower risk of fracture. Vegans should aim for at least 3 servings per day of legumes (beans, soyfoods, peanuts/peanut butter). If you’re older, and especially an older woman, it’s not a bad idea to strive for more.

Get adequate calcium. In Vegan for Life we recommend a simple approach: consume at least 3 cups per day of some combination of plant foods that are good sources of well-absorbed calcium. These include cooked leafy greens in the cabbage family (kale, turnip greens, bok choy, mustard greens, broccoli, and collards), calcium fortified plant milks, calcium-fortified juices, and calcium-set tofu. If you consistently fall short of this goal, consider a small calcium supplement, maybe 300 mg per day or so. If you track your calcium intake, be aware that consuming spinach, chard and beet greens can make it look like your diet is high in calcium. But because of their high oxalate content, most of the calcium in these foods isn’t absorbed.

Get adequate vitamin D. For almost everyone, this means taking a supplement providing 600 to 1,000 IUs vitamin per day.

Eat plenty of fruits and vegetables. These foods are sources of nutrients and compounds that are associated with improved bone health.

Take a vitamin B12 supplement following the guidelines here. (But you’re already doing this, right?)

Be moderate with alcohol intake. For those who do not have alcoholism, a glass of red wine with dinner is fine, but high intakes are associated with bone loss.

Stay physically active and especially do weight bearing exercise.

For more information about this study, see this article from the Vegetarian Resource Group.

Source: Tong TYN, Appleby PN, Armstrong MEG, et al. Vegetarian and vegan diets and risks of total and site-specific fractures: results from the prospective EPIC-Oxford study. BMC Med. 2020;18(1):353.

I’m excited to announce that a completely updated and expanded edition of Vegan for Life is headed into the world. Its pub date is May 12, 2020 and it’s available for pre-order now.

My co-author Jack Norris and I have added lots of new material to the book – a brand new and much simplified food guide, a chapter on eating to manage intestinal issues, and a compassionate guide to addressing body size issues within a vegan ethic. All the nutrition information is updated as are the guidelines for eating to reduce risk for chronic disease. We’ve added lots of information to help people go vegan and stay vegan.

Our goals for this book are the same as they were when we wrote the first edition nearly ten years ago. We wanted to create something that was both definitive and accessible. We wanted the information to be science-based, encouraging, and practical. We wanted readers to have the tools and knowledge they need to make a vegan diet work for them for the long term. (That means knowing how to make healthful food choices, and also knowing that you can have a cookie when you feel like it.)

It’s not the best time in the world to be launching a new book as you might imagine. On the other hand, aspects of this pandemic have made more people realize that a diet based on animal foods is not a sustainable or responsible choice. My hope is that the new Vegan for Life will be helpful not just to current vegans, but also to those who are exploring new options and taking steps away from animal foods. Our chapter on how to make the transition at a comfortable pace should be useful to people no matter what type of diet they are eating right now.

You can read more about the book and see the table of contents here and view the options for purchasing here. Please also consider asking your local library to carry the ebook so that it’s available to those who may not have the funds for a new book right now.

I look forward to hearing what you think about the new Vegan for Life!

On any given day I’m well prepared to be quarantined. I have stacks and stacks of books waiting to be read on my bookshelves and kindle, plus supplies for all kinds of craft projects, and plenty of work. I’m the ultimate homebody anyway and am never bored. Also, I have sort of an odd penchant for dystopian literature, and it inspires me to be prepared for the worst. I’m not a prepper by any means, but I do get a little anxious if there is less than a six-week reserve of food in my pantry.

Even so, I’ve been reassessing my supplies as I follow the news about COVID-19. Given all the uncertainty over the coronavirus, it seems like a good idea to be ready for anything. If you haven’t stocked up on food and other essentials, the time to do so is now. Even if you aren’t able to stay home, you can reduce exposure by eliminating unnecessary trips to the store.

My friend Erik Marcus has useful information about COVID-19 on the vegan.com website. It includes a handy list of pantry items that will see a vegan through a couple months of quarantine. I highly recommend checking this out.

My list below covers what I consider to be broad categories of essentials plus extras you might want to have on hand.

Food for the “Better Safe than Sorry” Vegan Pantry

Grains and beans are, of course, the foundation of a vegan diet whether or not there’s a pandemic on the horizon. A pound of dried beans provides about 1500 calories and 100-plus grams of protein for less than $2, making beans the very best use of shelf space. Canned beans are a less efficient use of space, but you’ll still want to have them on hand for fast meals. Any kind of grains and pasta are also good for cheap calories. In addition to beans, I’ve stocked up on bean pastas.

While fresh produce generally has a limited lifespan, apples, oranges, carrots, cabbage, and beets all keep well in the refrigerator for more than a month. Potatoes and winter squashes will keep for that long in a cool, dark, dry space.

I demoted the less perishable foods from my freezer to the refrigerator to free up most of the space for frozen vegetables (plus a smaller supply of veggie meats). Frozen vegetables are healthy, economical and convenient. They don’t taste as good as fresh, but sautéing them in a little oil, adding favorite condiments, or stirring in vegan cheese helps. I also have a small supply of canned vegetables on hand. From a nutritional standpoint, they are fine. But they’re not something I would generally eat (because they don’t taste good) so I have them only for extreme emergencies. Canned tomatoes are the exception; I have a huge stash to add to bean dishes and soups.

Even for non-vegans, TVP (textured vegetable protein) is the official doomsday-prepper staple. Made from dehydrated soy flour, it’s rich in protein and fiber and has a long shelf life. To prepare, soak 1 cup TVP in 7/8 cups boiling water. On its own, the flavor of TVP leaves something to be desired. It’s good, though, when cooked in tomato-based sauces like spaghetti or sloppy joe sauce.

Soy curls, which are made from the whole soybeans, are somewhat less shelf-stable and a little bulkier than TVP. But they will keep for a long time in the refrigerator and can add protein-packed variety to your diet.

I use vegan cheeses condiment-style as a quick way to perk up frozen vegetables. Many have a reasonable shelf life of several weeks, and most can be frozen.

Nuts and/or seeds are essential in vegan diets. I always have a variety of these foods on hand, but for purposes of stocking up, I focused on walnuts for essential fats, pumpkin seeds to jazz up grains, and a huge stash of cashews for making home made cheese sauces.

Peanut butter (or any nut butter) is a valuable nutritious staple because it goes with everything and is relatively inexpensive.

Even if plant milks aren’t a regular part of your diet, it’s worth having a couple liters in aseptic packages.

Don’t forget to make room for a few treats, too. Many cake mixes are accidently vegan, and they have a very long shelf life. You can make a fast and fun cake with just two ingredients: cake mix and any kind of soft drink. No egg replacer or oil needed.

Condiments and vegetable oils are key to keeping meals from becoming monotonous. Think about what you use the most and concentrate on having a good supply of those. My staples are olive oil, avocado oil, maple syrup, hot sauce, liquid smoke (for the soy curls), tamari, salsa, mayonnaise, and nutritional yeast.

I don’t anticipate that water supplies will be interrupted, but it’s always good to have bottled water on hand for emergencies. And of course, coffee and tea (and wine and soft drinks) are essential for some of us.

Don’t forget supplements of vitamins B12 and D.

Be sure to stock plenty of pet food. I bought several large bags of Purina Cat Chow for the six cats I feed because it’s especially calorie-dense, so a little will go a long way.

Finally, think about what you might want to eat if you do get sick – things like saltine crackers, soups, and juices.

Planning Beyond a Month

If you have a patch of sun on a deck or patio (and it’s well segregated from your neighbors) consider buying a few bags of potting soil and planting cool-weather container-friendly vegetables like kale, collards, chard, lettuce and spinach. A window box works, too. Gardening on any scale is a cheerful endeavor and you’ll appreciate being able to supplement frozen vegetables with fresh. My favorite source for seeds is Renee’s Garden which has several varieties specifically for containers (and the seed packets are like little works of art).

You might want to also put by a small stock of yeast and flour so you can make homemade bread if you run out. It’s a fun activity for kids, too.

It may turn out that you’ll never have to quarantine yourself and all this prepping will feel like an overreaction. But there is no downside to being prepared as long as you aren’t stocking up on things you wouldn’t normally eat. At the very least, you’ll be able to take a long vacation from grocery shopping.

According to social media, Joaquin Phoenix’s Oscar acceptance speech has a lot of people asking whether it might be a good idea to ditch dairy. The answer is yes. In the name of compassion and justice, dropping dairy foods from your menus is a very good idea.

Farmers insist that dairy cows live happy, protected lives. They share photos and videos that certainly make it look like the cows on small farms are content. But every single one of those cows and every single one of their calves eventually goes to slaughter. Some are sick and weak when they are loaded onto trucks. They might travel through several livestock auctions before they reach the slaughterhouse. They may travel for long distances without food or water. And they are forced to stand for hours on end.

Even under the best of circumstances, cows prefer not to stand for long periods. And these are not the best of circumstances since a high percentage of cows who are sick or have joint problems and lameness are sent to slaughter. There is no question about the fact that they suffer in transport. It’s hard to square these facts with dairy farmers’ claims that their cows experience a good life and a humane death.

But as compelling as the reasons are for eliminating dairy foods, it can seem like a challenging dietary change. The challenge lies mainly in fears about nutrition, food preparation, and food enjoyment.

For anyone who has always relied on cow’s milk, yogurt and cheese for calcium, it’s sometimes surprising to learn that calcium is abundant in certain plant foods. Getting calcium from plants is different, but it’s not difficult.

A good rule of thumb is to eat at least three cups per day of some combination of plant foods that provide well-absorbed calcium. These include fortified plant milks of any kind, fortified fruit juice, edamame pasta, cooked cruciferous vegetables (kale, broccoli, collards, bok choy, turnip greens), and tofu made with calcium sulfate.

Replacing cow’s milk in recipes is just as easy. While it’s an ingredient that figures prominently in recipes for sauces, cream soups, and pancakes, any type of plant milk –soy, almond, pea protein, oat, or flax for example – works just as well.

And if you can’t imagine life without cheese, you most likely haven’t explored the excellent vegan cheeses on the market from innovative companies including Miyokos, Violife, Daiya, Follow Your Heart, and Tree Line. (This new generation of plant-based cheeses bears no resemblance to the vegan cheeses of the 1990s which admittedly were not great).

You can also make your own cheese, using ingredients that offer a good dose of umami. Although parmesan and other aged cheeses get all the umami credit, it’s a flavor/essence that was discovered in a plant – a sea vegetable, in fact. Other foods that are packed with umami include tomato paste, sundried tomatoes, nutritional yeast, miso, balsamic vinegar, dried mushrooms, and sauerkraut. Try blending soaked cashews with lemon juice, salt and a little bit of nutritional yeast for a spread that boasts all the umami and creaminess of cow’s milk cheese.

You’ll also find excellent vegan sour cream in stores (I buy mine at Stop and Shop) and all types of ice cream made from nuts, sunflower butter, coconut, and soy. Even Breyers makes vegan ice cream.

If you are moved by the plight of dairy cows but are still skeptical about a diet that doesn’t include dairy foods, take it one step at a time. Start by experimenting with different plant milks on cereal, in coffee, and in baking. Try some vegan cheeses and ice cream. Here is what you’ll most likely discover: You truly give up nothing when you go dairy-free.

November 1 is World Vegan Day marking 75 years since the word vegan was coined. Even though the concept of veganism has been around for a while, there are plenty of misconceptions about it. Here are five things to know about veganism.

1. For most people, going vegan is a process, not an overnight transformation. Staying focused on that process, making one choice at a time, can make the endeavor seem way less daunting. That is, instead of worrying about whether you can ever be vegan, just start making more vegan choices and see where you end up.

2. Veganism is not a diet. According to the Vegan Society, it is “a way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose.”  You could just as easily start with a focus on cruelty-free personal care and cleaning products, or non-wool yarn if you’re a knitter, or by swearing off all forms of entertainment that involve animals. A mix of steps that involve diet choices as well as wardrobe, personal care, craft, and household purchases, can keep you moving forward. It gives you more opportunities to make choices that reduce your reliance on animal products. Keeping at least part of your focus on food choices is important, though, because it’s where purchases have the biggest impact on animals. For example, you might start your foray into veganism by doing these three things: stop eating chicken (it’s tremendously impactful on animal suffering), commit to buying cruelty-free cleaning products (it’s relatively easy), and explore vegan craft supplies (it’s fun).

3. There is no one right way to eat as a vegan. For everyone, vegan or not, it’s a good idea to build meals around legumes, nuts, seeds, vegetables, fruits, whole grains, and healthy fats, and to eat fewer sweets and foods made with lots of refined carbs. But you’ll probably find that a vegan diet is easier and more enjoyable if you allow some flexibility in your menus. It’s okay to take advantage of vegan versions of foods that mimic familiar animal products like burgers, sausages, and cheese if it makes a vegan diet feel more realistic to you. And added fats and treats can fit in a healthy vegan diet.

4. Good nutrition doesn’t just happen. It takes a little knowledge and attention. Learning a few tips for meeting nutrient needs on a vegan diet can give you confidence and a sense of security in moving forward. To eliminate any worry you might have about nutrition, this short article has everything you need to know.

5. Veganism is about intention and effort, not perfection. For one thing, it’s impossible to avoid all animal products. Musical instruments might contain animal-derived glue, and car and bicycle tires commonly contain animal ingredients. Many people need medications that are tested are animals. Sometimes, like in the case of vaccines, the responsible choice is a non-vegan one. It’s much easier to find vegan alternatives to traditional animal-derived products today than it was 75 years ago, but there is still no way to avoid animal products completely. This is why the Vegan Society included the “as far as possible and practicable” clause in their definition. The important thing is that every choice you can make is a way to move the world toward a more just and compassionate one for animals.

Lately it seems that every restaurant chain is scrambling to add some type of vegan meat to their menu. And these new products are so excellent that they appeal to vegetarians and meat-eaters alike.

Is this good news for vegans, or are we all going to suddenly keel over and die now that we can eat fast food just like the rest of America? Detractors, including some plant-based diet advocates, are quick to point out the processed nature of the new burgers. They say people are being led astray if they believe that these are healthy alternatives. Some even suggest that the health of vegans is suffering because of all the new vegan products on the market.

But, it’s not like there have never been vegans with heart disease and cancer before veggie burgers came along. Nor is the availability of processed vegan foods some new phenomenon. Oreos have been vegan for 25 years. Potato chips have been vegan since forever. When I worked for PCRM back in 1990, we cooked up Boca Burgers (made from soy protein isolate) in an electric frying pan in the office on a regular basis. Vegans looking for treats haven’t needed to wait until Impossible Foods teamed up with Burger King to find them.

It’s true that these foods are easier to find now. It’s also easier to find vegan foods made from unprocessed ingredients. When it comes to vegan foods, we have a pretty extensive range of choices these days. And while a steady diet of highly processed foods isn’t the best choice for health, it doesn’t mean that you need to eat only whole plant foods if you want to be healthy. That’s a perspective that plays to fears around food choices. It burdens people with undue worry about whether every single bite of food they take will protect or harm their health. Eating is not quite that precarious. If you are consuming plenty of fruits, vegetables and fiber plus foods that provide healthy fats, enjoying a fast food veggie burger once or twice a month is not going to make or break your health.

Some vegans have raised questions about whether the Impossible Burger is truly vegan. (I’m not going to address that because there is nothing I could add to the already excellent articles on the topic from Better Eating International and Lifelong Vegan.) For others, the decision about whether to eat a fast food burger is less about the burger and more about the practice of supporting these restaurants. But it’s important to consider that for some people, these eateries are a helpful, albeit imperfect, option.

For whatever reason – physical limitations, cognitive limitations, lack of facilities – not everyone is able to cook all their meals at home from scratch. Sunaura Taylor, author of Beasts of Burden: Animal and Disability Liberation says that despite problematic issues associated with the fast food industry,  “a radical change in our food system must not shame those who are on the front lines of food inequity.” Inexpensive and accessible food is important for people with limited money and who live in food deserts, and this includes many disabled people.

Ability and access aside, some people simply don’t have the time or energy to cook. Yes, it can feel “soothing” to meditatively stir a pot of soup crafted from homemade stock that you’ve prepared from carefully saved and cleaned vegetable scraps. But maybe not for a single parent who also works two jobs outside of the home and just needs to get dinner on the table without taking time to feel all Zen about it. Likewise, chopping vegetables is not relaxing and calming for someone who lives with chronic pain. Sometimes cooking is a difficult chore. Sometimes it’s just one more task on a too long to do list.

Also, some people don’t like to cook –which incidentally is not a moral failing. People have different needs, priorities, resources and abilities. The idea that everyone should choose only healthy foods, only home-cooked foods, and only whole foods, comes from a place of privilege. To be sure, veganism itself is a privileged choice. Not everyone in the world has the option of choosing what they will and won’t eat. Bringing veggie burgers to fast food restaurants isn’t the answer to that complex issue. But it does make a difference for some people. Everyone deserves to have vegan food available to them, regardless of their priorities, their food habits, or their resources.

And no less important, meat-eaters are far more likely to consider the ethics of veganism when they have access to delicious vegan food. For anyone who eats at fast food restaurants, it simply cannot be a bad thing for them to have the option of trying a tasty, appealing vegan burger.

A couple of weeks ago, I took myself to the pharmacy for the first of two doses of the shingles vaccine. I didn’t want to do it at all. For one thing, I’m highly needle-phobic. (I don’t even have pierced ears.) Also, I was working toward a major deadline and didn’t have time to be sick. Headache, fatigue, and low-grade fever are common side effects of this vaccine, according to the CDC, and they can last for several days.

But I had recently heard from two people who have had shingles in the past few months (one is a family member, the other an animal activist) and their experiences were way worse than the usual mild side effects of the vaccine. It motivated me to get vaccinated. (It didn’t hurt at all by the way. And while I was a little sick the next day, it was nothing that couldn’t be fixed by an Advil and a couple cups of coffee.  Also, I met my deadline.)

I know this vaccine doesn’t guarantee that I’ll never get shingles, but it greatly reduces my risk just like vaccines reduce risk for sometimes life-threatening diseases like polio, measles, and tetanus in children.

Unfortunately, because of misinformation spread through social media, some parents are reluctant to take advantage of vaccines, placing their own children and others who can’t be vaccinated (like infants) at risk. The World Health Organization has named “vaccine hesitancy” as one of the top 10 global threats to health (right up there with air pollution and microbial resistance).

Vegan parents may experience a different kind of vaccine hesitancy, though. They might question the use of vaccines that are tested on animals or that contain animal products. And some might think that vaccines are unnecessary for vegan children, because they believe unwarranted claims that a vegan diet is all-powerful in protecting against disease.

But we know that vegan kids can get sick. And we know that in this imperfect world, perfect veganism is not possible. That’s why a vegan ethic asks us to find alternatives to animal products whenever possible and practical. There are currently no vegan alternatives to vaccines against childhood illnesses.

In my last blog post, I asked vegan parents to share stories of their experiences in raising children. Although I didn’t ask about this specifically, many who contacted me volunteered the information that their kids are fully vaccinated. That was reassuring. You can also find excellent pro-vaccine posts from a vegan perspective on the internet including these from Unnatural Vegan, Reasonable Vegan, and Vegan Biologist.

Vaccinating children according to the schedule recommended by the CDC is a responsible and compassionate choice. It’s good for your kids, good for your community, and as a bonus, in some small way it enhances the image of animal advocacy as a movement built on reason, evidence, and science. We should also, of course, continue to work for alternatives to animal testing and animal use, so that we’ll someday live in a world that is populated by healthy vegans and is free of animal exploitation.

photo credit: Can Stock Photo/ftlaudgirl

Despite media pieces aimed at discrediting vegan diets for kids, vegan children clearly can thrive when they have appropriate diets. For a project I’m working on, I’m hoping to learn more about the experiences of people who are raising vegan children or are in the process of transitioning their family to a vegan diet.

What kind of challenges have you faced as a vegan parent regarding nutrition and food choices? Which foods are especially important in your family meals to help your kids meet nutrient needs. Have there been any issues regarding school or social situations? How do you talk to your kids about why the family is vegan, and what is their response? What are their favorite foods?

Anything you’d like to share would be helpful . You can do so publicly in the comments below or on facebook, or you can share your story with me privately through the contact form (or send me an email if you’re an email subscriber). Thank you for helping me spread the word about the safety of vegan diets for children.

Whether you are diving head first into a vegan lifestyle for the new year, or beginning a transition to veganism over the next months, here are seven tips to increase your chances of success.

Learn About Nutrition

You don’t have to know a lot, but you need to know something. The idea that simply eating a variety of whole plant foods will magically meet your needs for protein, calcium, iron and other nutrients is not true and it is dangerous advice. For quick overviews on the basics, see my Plant Plate, my Vegan 101 series on this website, these Tips for New Vegans,  and this more comprehensive article on vegan nutrition.

Moderate Your Expectations.

You will not “detox,” when you go vegan and your body is not “addicted” to dairy. You may crave these foods (more on that below) but that is different from having actual withdrawal symptoms.

Likewise, you may or may not experience weight loss or health benefits when you go vegan. If your blood pressure and cholesterol levels drop (and they very well might) those are nice bonuses. But if you somehow don’t find yourself with more energy, clear skin, and the slender waist you were expecting, it doesn’t mean a vegan diet “doesn’t work.” A vegan diet always works because it always reduces your contribution to animal exploitation and it lessens your impact on climate change.

Satisfy Your Cravings

Veggie meats and cheeses can be effective for adding back flavors and textures that you may miss when you go vegan. They vary a lot in quality, which means you may need to experiment to find ones that you enjoy. Here is a good list to get you started. Also explore foods that offer the flavor/essence known as umami. Animal foods are rich in umami, but you can find it in plant foods as well. Finally, don’t limit the culinary possibilities of a vegan diet by getting caught up in fad versions of plant-based diets like those that drastically limit fats or cooked foods. These approaches have no particular advantages over other vegan eating styles, and they can make it more difficult to find foods you enjoy.

Start with What is Easiest

Probably the easiest choice you can make in your transition to a vegan diet is to replace cow’s milk with some type of plant milk. Because plant milks are used in the exact same ways as cow’s milk, you don’t need to learn anything new. Pouring oat milk over your morning cereal is just as easy as pouring cow’s milk over it. And given the variety of these milks on the market, it’s easy enough to find ones you like.

Also Start with What is Most Impactful

The single most important dietary change you can make is to remove the meat and eggs of chickens and turkeys from your menus. These animals suffer greatly in food production and they suffer in huge numbers. Eliminating the products of the chicken and turkey industries is the most immediate and effective stance against that suffering that you can take.

Honor Your Intentions and Efforts

Veganism is a stance against the exploitation of animals. It’s not a personal purity contest. Any effort to move your consumption habits away from animal exploitation is significant. If you lapse in your food choices now and then, it doesn’t mean you are a “failed vegan.” It means your habits sometimes lag behind your ideals and intentions, which is true for most of us in many areas of our lives. In particular, this may happen in social situations for new vegans. But as the world shifts toward embracing more vegan ideals and offering more vegan choices, it will get easier. Whatever you are doing to enable that shift is of value. This doesn’t mean that you shouldn’t strive toward making as many vegan choices as possible. It just means that you shouldn’t berate yourself or give up on veganism when you falter.

Explore Vegan Choices Beyond Your Diet

If you are struggling with some aspect of your vegan diet, put it aside for now and explore some of the other ways you can address animal exploitation. Download an app that will help you find cruelty-free personal care products. Cancel your family trip to the zoo or circus or aquarium and head to an animal sanctuary instead. You truly have choices every single day to make a difference for animals. Don’t get fixated on what is most difficult, but instead keep moving forward with all the things you can do.