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What is wrong with a vegetarian diet that only includes fruita, nuts and veggies?

Answered on September 12, 2014
Created April 25, 2013 at 11:26 PM

If one designs a diet based solely on fruits, nuts and veggies (no soy, dairy, etc) that meets ALL of the daily requirements for vitamins and minerals with the notable exception of Vitamin D which can be supplemented very easily and contains sufficient protein what is so wrong with that?

The diet would be very low is saturated fat and have no cholesterol so from a scientific point of view give me your objections.

Also - can you provide any studies which show that dietary saturated fat is necessary?

7a6529ea25b655132fe58d793f95547a

(2030)

on April 27, 2013
at 11:44 PM

To be fair though, a healthy individual with enough thyroid will probably be alright. With the exception of pregnant women.

7a6529ea25b655132fe58d793f95547a

(2030)

on April 27, 2013
at 11:41 PM

Sorry that was 40% that doesn't make the conversion properly. Ya, you're right but they're also eating animal foods so to say they would get enough if they were Vegan is speculating so why even go there.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on April 27, 2013
at 11:07 PM

@Colin, and even those 40% get enough to avoid overt vitamin A deficiency.

7a6529ea25b655132fe58d793f95547a

(2030)

on April 27, 2013
at 09:10 PM

@AgingHippie, Vitamin A is a crap shoot on a Vegan diet it mainly has to do with thyroid function, zinc status and bile production. Only about 40% of the population make the conversion properly.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on April 26, 2013
at 10:30 AM

Enough is converted to avoid overt deficiency, but probably not enough for optimal health.

6120c989fd5b69f42a0834b69b87955b

(24553)

on April 26, 2013
at 08:37 AM

It is very poorly converted.

D7cc4049bef85d1979efbd853dc07c8e

(4029)

on April 26, 2013
at 02:50 AM

Can you provide the RCT that show saturated fat is unnecessary? The RCT that shows cholesterol should be avoided? You did know that the fiber you eat gets converted by a healthy gut into saturated fats? Why are the saturated fats from gut fermentation good but the same fats from diet dangerous?

Medium avatar

(4878)

on April 26, 2013
at 02:38 AM

Been there, done that...Thumbs up!!!

2e6e673ce3eb647407d260d4d57a731b

(1021)

on April 26, 2013
at 02:29 AM

well isnt some bc converted into retinol?

Medium avatar

(10611)

on April 26, 2013
at 02:17 AM

I'm OK with your first sentence, but after reading about all the supplements you're taking I realize you're lying. Starting with the word "solely".

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on April 26, 2013
at 02:11 AM

Retinol and K2, not beta carotene and K1.

Medium avatar

(4878)

on April 26, 2013
at 01:02 AM

Because that's what destroyed my gut. REALLY the MDs didn't know what was wrong as I had the "Perfect diet"... Look at your teeth...form follows function. Do your teeth look like a cow or elephant's teeth?

Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on April 26, 2013
at 12:05 AM

And The Vegetarian Myth.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on April 26, 2013
at 12:04 AM

Go read The Primal Blueprint, for goodness sake! http://www.marksdailyapple.com/saturated-fat-healthy/#axzz2RWUae0fD

2e6e673ce3eb647407d260d4d57a731b

(1021)

on April 26, 2013
at 12:00 AM

if your diet needs supplements then it's an unnatural diet and should be avoided.

336c383a3c4d28652d7ab888c79108a3

(614)

on April 25, 2013
at 11:49 PM

Vitamin A and Vitamin K are met on this diet - taurine and carnitine can be supplemented - calories would be around 2800 per day All of the essential amino acid requirements are met and protein is appx 105-110 grams/day ZERO processed foods - just nuts, fruits and veggies - the only processing would be that frozen fruits/veggies might be used when fresi is unavailable

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4 Answers

12
32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on April 25, 2013
at 11:41 PM

Still incomplete: retinol, K2, B12, taurine, carnitine, etc...

Also probably hard to get enough calories, many vegans have that issues (which is why generally folks lose weight until they're sticks, unless they're gorging on processed crap.)

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on April 26, 2013
at 02:11 AM

Retinol and K2, not beta carotene and K1.

2e6e673ce3eb647407d260d4d57a731b

(1021)

on April 26, 2013
at 02:29 AM

well isnt some bc converted into retinol?

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on April 26, 2013
at 10:30 AM

Enough is converted to avoid overt deficiency, but probably not enough for optimal health.

336c383a3c4d28652d7ab888c79108a3

(614)

on April 25, 2013
at 11:49 PM

Vitamin A and Vitamin K are met on this diet - taurine and carnitine can be supplemented - calories would be around 2800 per day All of the essential amino acid requirements are met and protein is appx 105-110 grams/day ZERO processed foods - just nuts, fruits and veggies - the only processing would be that frozen fruits/veggies might be used when fresi is unavailable

2e6e673ce3eb647407d260d4d57a731b

(1021)

on April 26, 2013
at 12:00 AM

if your diet needs supplements then it's an unnatural diet and should be avoided.

7a6529ea25b655132fe58d793f95547a

(2030)

on April 27, 2013
at 11:44 PM

To be fair though, a healthy individual with enough thyroid will probably be alright. With the exception of pregnant women.

7a6529ea25b655132fe58d793f95547a

(2030)

on April 27, 2013
at 09:10 PM

@AgingHippie, Vitamin A is a crap shoot on a Vegan diet it mainly has to do with thyroid function, zinc status and bile production. Only about 40% of the population make the conversion properly.

6120c989fd5b69f42a0834b69b87955b

(24553)

on April 26, 2013
at 08:37 AM

It is very poorly converted.

7a6529ea25b655132fe58d793f95547a

(2030)

on April 27, 2013
at 11:41 PM

Sorry that was 40% that doesn't make the conversion properly. Ya, you're right but they're also eating animal foods so to say they would get enough if they were Vegan is speculating so why even go there.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on April 27, 2013
at 11:07 PM

@Colin, and even those 40% get enough to avoid overt vitamin A deficiency.

11
6120c989fd5b69f42a0834b69b87955b

(24553)

on April 26, 2013
at 01:12 AM

Nothing I can say is going to be persuasive to you if you have made up your mind. But I'd say try a vegetarian diet out for a month or two, then try one that has animal products from happy animals eating a proper diet, and feel the difference in your own body.

I've spent most of my adult life researching my booty off about this stuff, and personal experience is what sold me on it more than any study or paper. I can't condense everything I've studied into a simple answer here either, so I trust you can do your own research and own due diligence on this one. I'd point you towards comparing large intestine length in primates, traditional dietary choices, and if you want a short cut, pop on over to Denise Minger's Raw Food SOS site. There are simply some nutrients that to be bioavailable to a human are best processed through an herbivore first. There are also often problems trying to take supplements to make up for what isn't found in the diet, and you get issues like the recent study and the TMAO debacle. Supplements were used in the studies, and the pre broken down supplements got digested higher up in the digestive tract than they would have if they were whole foods, leading to the increase in cardiac events. It isn't just what you eat, but how and where it gets incorporated into your system.

After spending the first 20ish years of my life as a vegetarian (who worked hard to get a balanced diet and took supplements to make up for what I was missing), I finally had to give it up when my hormonal health deteriorated to a breaking point and I wanted to start a family. My quality of life and health in general, the most noticeable change being in my mental health is much improved if I eat at least some animal based food every day.

Medium avatar

(4878)

on April 26, 2013
at 02:38 AM

Been there, done that...Thumbs up!!!

3
Medium avatar

(10611)

on April 26, 2013
at 02:32 AM

You can almost live a healthy life on this diet. But you admit that it's suboptimal and relies on supplements. You could improve it naturally by adding seafood. If you're afraid of saturated fat and cholesterol that's the best way to go.

1
7a6529ea25b655132fe58d793f95547a

(2030)

on April 27, 2013
at 11:30 PM

The main knock on Vegan diets I think is brain health:

http://www.lef.org/magazine/mag2011/jan2011_Feed-Your-Brain_01.htm

Also the zinc to copper ratio is two low unless one supplements with zinc. Unfortunately bio available zinc is more difficult to acquire from plant foods. I would like nothing more than for this to be untrue as a former Vegan/Vegetarian. Zinc is just too important for the brain to give any credit to a Vegan diet.

http://www.westonaprice.org/metabolic-disorders/copper-zinc-imbalance

http://www.eurekalert.org/pub_releases/2011-10/uots-zri100511.php

Having said that thhq is right you can survive and live on a Vegan diet.

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