The document discusses the transition to veganism, highlighting its environmental, ethical, health, and spiritual benefits. It emphasizes the importance of a well-constructed vegan diet to prevent chronic diseases and outlines the nutritional requirements necessary for a balanced vegan lifestyle. Additionally, it addresses common misconceptions about protein sources in vegan diets and reinforces the need for careful dietary planning to avoid malnutrition.

1. VeganismVeganism
Robert BesharaRobert Beshara
Adapted fromAdapted from Becoming vegan: The complete guide to adopting a healthy plant-based dietBecoming vegan: The complete guide to adopting a healthy plant-based diet (2000) by Brenda(2000) by Brenda
Davis, R.D. & Vesanto Melina, M.S., R.D.Davis, R.D. & Vesanto Melina, M.S., R.D.

2. What’s my agenda?What’s my agenda?
 I’m aI’m a flexible veganflexible vegan, that is, I’ve been a, that is, I’ve been a lacto-ovo-lacto-ovo-
vegetarianvegetarian for 7 years, but I am trying to transition intofor 7 years, but I am trying to transition into
being a vegan.being a vegan.
 I founded and co-organized the first vegetarian festivalI founded and co-organized the first vegetarian festival
in Egypt, called:in Egypt, called: Veggie Fest CairoVeggie Fest Cairo. So obviously, I’m an. So obviously, I’m an
activist of sorts.activist of sorts.
 TheThe 3 national foods of3 national foods of EgyptEgypt are vegan, believe it or not!are vegan, believe it or not!
 I think there are strong environmental, ethical, health,I think there are strong environmental, ethical, health,
and spiritual arguments to be made for veganism. Weand spiritual arguments to be made for veganism. We
will explore some of the health arguments today.will explore some of the health arguments today.

3. Veggie Fest CairoVeggie Fest Cairo

4. 3 speakers3 speakers

5. Veggie potluckVeggie potluck

6. Live musicLive music

7. Live artLive art

8. Mind you this wasMind you this was 17 days17 days
before…before…

9. thethe Egyptian RevolutionEgyptian Revolution

10. EgyptEgypt’s’s 3 national foods3 national foods

11. FulFul ((‫للل‬‫للل‬))

12. KushariKushari ((‫لللل‬‫لللل‬))

13. Mulukhiyah (Mulukhiyah (‫لللللل‬‫لللللل‬))

14. WTF is Veganism?WTF is Veganism?
Veganism is a diet, wherein one does not consume
meat, dairy products, eggs, or honey
Why should you care?
Because "well-constructed vegan diets" not only
foster good health for people of all ages, but may
afford significant benefits for disease risk
reduction
Also, nutrient-rich plant foods such as tofu, nut
butters, legumes, leafy greens, and fortified
soymilk do not necessitate policies that harm the
environment

15. What is a “well-What is a “well-
constructed vegan diet”?constructed vegan diet”?

16. Disease risk reduction?Disease risk reduction?
Any facts?Any facts?
 vegan diets are useful in the prevention and/or treatment of numerousvegan diets are useful in the prevention and/or treatment of numerous
chronic diseases, including heart disease, hypertension, stroke, cancer,chronic diseases, including heart disease, hypertension, stroke, cancer,
obesity, diabetes, gallbladder disease, arthritis, kidney disease,obesity, diabetes, gallbladder disease, arthritis, kidney disease,
gastrointestinal disorders, and asthmagastrointestinal disorders, and asthma
 animal-centered diets:animal-centered diets: rich in saturated fat and cholesterol, and low inrich in saturated fat and cholesterol, and low in
fiber INCREASE the risk of chronic diseasesfiber INCREASE the risk of chronic diseases
 plant-centered diets:plant-centered diets: low in saturated fat and cholesterol, and rich inlow in saturated fat and cholesterol, and rich in
dietary fiber and phytochemicals DECREASE the risk of these diseasesdietary fiber and phytochemicals DECREASE the risk of these diseases
 heart disease: risk factors reduced by a vegan diet include bloodheart disease: risk factors reduced by a vegan diet include blood
cholesterol level, oxidation of LDL cholesterol, hypertension (high bloodcholesterol level, oxidation of LDL cholesterol, hypertension (high blood
pressure), obesity and high waist-to-hip ratiopressure), obesity and high waist-to-hip ratio
 cancer: vegetable and fruit consumption is associated with lower risk ofcancer: vegetable and fruit consumption is associated with lower risk of
cancer at almost every site, alcohol is highly detrimental for cancers ofcancer at almost every site, alcohol is highly detrimental for cancers of
many sites (not just liver), and meat and animal fats are detrimentalmany sites (not just liver), and meat and animal fats are detrimental

17. MalnutritionMalnutrition
 There areThere are 3 types of malnutrition3 types of malnutrition: 1) hunger, 2) overconsumption, and 3): 1) hunger, 2) overconsumption, and 3)
micronutrient deficiencymicronutrient deficiency
 Vegan and nonvegetarian diets can lead to malnutrition. It all depends onVegan and nonvegetarian diets can lead to malnutrition. It all depends on
planningplanning—remember when I said “well-constructed vegan diet”?—remember when I said “well-constructed vegan diet”?
 Vegans may struggle with under-nutrition, while nonvegetarians withVegans may struggle with under-nutrition, while nonvegetarians with
over-nutritionover-nutrition
 Micronutrient deficiency among vegans: vitaminsMicronutrient deficiency among vegans: vitamins B12B12 andand DD. Diets. Diets
centered around junk foods and/or refined carbohydrates and lacking incentered around junk foods and/or refined carbohydrates and lacking in
fruits, vegetables, nuts, seeds, and legumes.fruits, vegetables, nuts, seeds, and legumes.
 Nutrients requiring attention in vegan diets: protein (seitan, tempeh, tofu,Nutrients requiring attention in vegan diets: protein (seitan, tempeh, tofu,
etc.), essential fatty acids (flax seed), riboflavin (almonds), and mineralsetc.), essential fatty acids (flax seed), riboflavin (almonds), and minerals
(calcium, zinc, and iodine).(calcium, zinc, and iodine).
 critical age for being vegan: 1 - 3 years.critical age for being vegan: 1 - 3 years.

18. B12B12
 the plants we eat lack vitamin B12, but neitherthe plants we eat lack vitamin B12, but neither
plants nor animals synthesize the vitamin--it isplants nor animals synthesize the vitamin--it is
made bymade by bacteriabacteria. Our plant foods may also be. Our plant foods may also be
contaminated with these bacteria, but we generallycontaminated with these bacteria, but we generally
wash away the vitamin B12 during foodwash away the vitamin B12 during food
preparation. Nondairy beverages, breakfast cereals,preparation. Nondairy beverages, breakfast cereals,
and meat substitutes all are now being fortified withand meat substitutes all are now being fortified with
vitamin B12.vitamin B12.

19. Welcome to the world ofWelcome to the world of
faux meatfaux meat

20. TofuTofu

21. SeitanSeitan

22. TempehTempeh

23. The most annoyingThe most annoying
question to ask a veganquestion to ask a vegan
 Nonvegetarian: Where do you get your protein from?Nonvegetarian: Where do you get your protein from?
 Vegan (thinks): From your mother.Vegan (thinks): From your mother.
 Then replies: From all of the whole plant foods I eat.Then replies: From all of the whole plant foods I eat.

24. 0.8 grams per kilogram (2.20.8 grams per kilogram (2.2
pounds) body weight per daypounds) body weight per day
For example, I weigh 75 kg, so I need 60 g of protein/day.

25. Unpacking the P-wordUnpacking the P-word
 ““Proteins are the building blocks of life. The body needsProteins are the building blocks of life. The body needs
protein to repair and maintain itself. The basic structure ofprotein to repair and maintain itself. The basic structure of
protein is a chain of amino acids. Every cell in the humanprotein is a chain of amino acids. Every cell in the human
body contains protein. It is a major part of the skin, muscles,body contains protein. It is a major part of the skin, muscles,
organs, and glands. Protein is also found in all body fluids,organs, and glands. Protein is also found in all body fluids,
except bile and urine.You need protein in your diet to helpexcept bile and urine.You need protein in your diet to help
your body repair cells and make new ones. Protein is alsoyour body repair cells and make new ones. Protein is also
important for growth and development during childhood,important for growth and development during childhood,
adolescence, and pregnancy” ("Protein in diet: MedlinePlusadolescence, and pregnancy” ("Protein in diet: MedlinePlus
Medical Encyclopedia", n.d.).Medical Encyclopedia", n.d.).
 Protein consists of 22 amino acids. 9 are essential amino acidsProtein consists of 22 amino acids. 9 are essential amino acids
(EAAs)(EAAs)

26. How much fat should ourHow much fat should our
diet include?diet include?
 Some fat is necessary. But the more importantSome fat is necessary. But the more important
question is: whatquestion is: what kindskinds ofof fat are we consuming?fat are we consuming?
 fatty acids:fatty acids: 1) saturated (-), 2) monounsaturated (+1) saturated (-), 2) monounsaturated (+
minus trans fatty acids), and 3) polyunsaturatedminus trans fatty acids), and 3) polyunsaturated
(+/-).(+/-).
 essential fatty acids:essential fatty acids: linoleic/omega-6 and alpha-linoleic/omega-6 and alpha-
lineolenic/omega-3lineolenic/omega-3
 Sources ofSources of good fatgood fat for vegans, particularly since it’sfor vegans, particularly since it’s
a low-fat diet, include:a low-fat diet, include: nutsnuts (walnuts),(walnuts), seedsseeds
(flaxseed),(flaxseed), soysoy, and, and avocadoavocado

27. The Unified DietaryThe Unified Dietary
GuidelinesGuidelines
 eat a variety of foods, choose most of what you eateat a variety of foods, choose most of what you eat
from plant sources, eat 5 or more servings of fruitsfrom plant sources, eat 5 or more servings of fruits
and vegetables each day, eat 6 or more servings ofand vegetables each day, eat 6 or more servings of
bread, pasta, and cereal grains each day, eat high-fatbread, pasta, and cereal grains each day, eat high-fat
foods sparing, especially those from animal sources,foods sparing, especially those from animal sources,
and keep your intake of simple sugars to aand keep your intake of simple sugars to a
minimum. total fat: 30% of calories, saturated fat:minimum. total fat: 30% of calories, saturated fat:
10% of calories.10% of calories.
 vegan diets come closer to national nutritionvegan diets come closer to national nutrition
recommendations for fat, cholesterol, trans fattyrecommendations for fat, cholesterol, trans fatty
acids, protein, and fiber than any other diet.acids, protein, and fiber than any other diet.

28. A clip fromA clip from SamsaraSamsara (Fricke, 2011)(Fricke, 2011)
 WARNING:WARNING: not for the faint of heartnot for the faint of heart
 http://vimeo.com/73234721http://vimeo.com/73234721

29. BibliographyBibliography
 Davis, B., & Melina, V. (2000).Davis, B., & Melina, V. (2000). Becoming vegan: TheBecoming vegan: The
complete guide to adopting a healthy plant-based dietcomplete guide to adopting a healthy plant-based diet..
Summertown, TN: Book Pub. Co.Summertown, TN: Book Pub. Co.
 Fricke, R. (Director). (2011).Fricke, R. (Director). (2011). SamsaraSamsara [Motion[Motion
picture]. US: Magidson Films.picture]. US: Magidson Films.
 Protein in diet: MedlinePlus Medical Encyclopedia.Protein in diet: MedlinePlus Medical Encyclopedia.
(n.d.). In(n.d.). In National Library of Medicine - NationalNational Library of Medicine - National
Institutes of HealthInstitutes of Health. Retrieved from. Retrieved from
http://www.nlm.nih.gov/medlineplus/ency/articlhttp://www.nlm.nih.gov/medlineplus/ency/articl
e/002467.htme/002467.htm