Dear Lynn:

I have been vegan for 10 years. Recently I eliminated all breads, grains and bean products (except for soy) from my diet. Can this be dangerous? Thanks,
Maxine

Dear Maxine:

Yes, this diet IS dangerous! Eliminating entire groups of foods, for other than specific medical reasons, is never a good idea nutritionally. Since there is no one perfect food, we need to consume as wide a variety of foods as possible to make sure we receive a balanced diet. Since you are vegan, you already eliminate animal products from your diet. Vegan diets can be very healthy but do require planning.

Grain products are excellent sources of the major B vitamins (riboflavin, niacin, thiamine), which help to release energy and contribute to vision and skin health. Many grain products are fortified with folic acid, which helps prevent certain birth defects and may help reduce the risk of coronary heart disease. Grains are also an important source of iron, especially for vegetarians.

Legumes are an essential protein source for vegans. Using soy products is recommended, but in order to consume the variety of essential amino acids, the building blocks of protein, that our bodies require, vegans are encouraged to choose a wide variety of plant-proteins. Legumes and whole grains are also important sources of fiber.

I encourage you to rethink your decision to avoid these food groups. Health reasons aside, grains and legumes taste great!

Sincerely,
Lynn Grieger, R.D., C.D., C.D.E.

RESOURCES:

• 10 Reasons It's Okay to Crave Carbs
• Try these great vegan recipes:
  • Corn and Black Bean Burger
  • Tempeh Fajitas
  • Colorful Creole Stuffed Peppers
• For more delicious ideas, visit the Recipe Finder!