VEGAN? Watch YOUR DIET

A vegan diet, like vegetarian food, lowers the risk of cholesterol and blood pressure. But if you are planning to convert, do so with help from a dietician.

Bryan adams is vegan, so are Gwyneth Paltrow, Drew Barrymore and Joaquin Phoenix. But be warned, that isn8217;t reason enough for you to convert 8212; at least not without advice from a nutritionist.
Veganism also strict or pure vegetarianism is a philosophy and lifestyle that prohibits the use of animal products. But experts say a vegan diet that is not carefully planned can be low in levels of calcium, iodine, vitamin B12 and vitamin D.

Vegans not only stay away from meat, poultry, seafood and eggs, but all kinds of dairy products 8212; milk, curd, milk-based sweets 8212; and honey. 8220;If taken properly, vegan diets, like vegetarian diets, lower the risk of colon cancer, heart attack, high blood cholesterol, high blood pressure, prostate cancer, and stroke,8221; says Dr Gulab Chand Gupta, internal medicine, Fortis.

Vegan staples like whole grains, beans, vegetables and fruits contain fibre and nutrients and have low levels of fat.
An ardent animal lover, Anjum Anand turned vegan nine years ago and believes she is healthier than when she consumed meat and dairy products. 8220;It was difficult initially, but I soon started feeling more healthy. Eating a lot of greens made me fitter,8221; she says. 8220;If managed properly, a vegan diet can be a healthier alternative.

8220;There is a common misconception that vegan food is not a good source of protein. It is, in fact, very easy for a vegan diet to meet the protein recommendations that the body needs. Legumes like beans, peanuts and tofu are rich in protein,8221; says nutritionist Shikha Sharma. Tofu, soya milk and broccoli are rich in calcium while spinach, chickpeas and soya products provide enough iron for the body.

But a vegan diet can backfire if it isn8217;t handled carefully, warns Dr Sharma. 8220;It is important that you include all food groups in your diet once you convert. For example, you may eat a protein- and calcium-rich diet of beans, peanuts, broccoli and rice, but you might end up with iron deficiency. Some people don8217;t take all the nutrients and start falling ill,8221; she says.

Like 27-year-old Akansha Sharma did. 8220;I would fall ill every few months and felt weak all the time. The doctor told me it was because my body wasn8217;t getting enough nutrients,8221; she says. The doctor advised her to take vitamin B2 and B12 supplements along with a rich diet of green vegetables, soya milk, rice, bread and nuts.

A recent research says children should not be put on vegan diet as it can harm their development. The American Association for the Advancement of Science AAAS conducted a study on 554 malnourished children who were fed on diets consisting chiefly of starchy, low nutrition corn and bean staples. Over two years, some of the children were given 2 oz supplements equivalent to about two spoonfuls of meat each year. Two other groups received either a cup of milk a day or an oil supplement containing the same amount of energy. The diet of the fourth group was left unaltered.

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After two years, the children who were given meat and milk or oil grew more than the others and performed better in problem solving and intelligence tests. The meat and milk had taken care of the high rates of vitamin B12 deficiency in the children. 8220;It is easy for adults to avoid animal foods as they can make up for the lost nutrients by taking supplements, but children should not be made to do that,8221; says Dr Sakshi Chawla, senior dietician, Fortis.