Vegan for Her

1. Veganism: A Compassionate Lifestyle Choice for Women

When you go vegan, you embrace a way of eating and living that brings big-picture kinds of benefits.

More than just a diet. Veganism extends beyond food choices, encompassing a lifestyle that seeks to minimize harm to animals for food, clothing, and other purposes. It's a conscious decision to align one's actions with a deep sense of compassion and respect for all living beings. This ethical dimension sets veganism apart from other plant-based diets, adding a layer of purpose and meaning to everyday choices.

Benefits for women. This book focuses on the unique nutritional needs and health concerns of women, offering specific guidance on how to thrive on a vegan diet. It addresses issues such as breast cancer prevention, hormonal balance, fertility, and healthy aging, providing tailored solutions from a vegan perspective. By understanding these specific needs, women can make informed choices that support their well-being at every stage of life.

A journey of compassion. Transitioning to veganism is often a process of learning, exploring, and experimenting. It's about making conscious choices that reflect one's values and contribute to a more compassionate world. This journey can be both challenging and rewarding, offering opportunities for personal growth and connection with a community of like-minded individuals.

2. Seven Guidelines for Thriving on a Vegan Diet

The basics of healthy vegan menus can be summarized as seven simple guidelines: eat legumes, eat lots of fruits and vegetables, choose whole grains, opt for healthy fats, choose calcium-rich foods, take appropriate supplements, and, finally, don’t obsess over every bite of food.

Foundation of a balanced vegan diet. These guidelines provide a framework for creating nutritious and satisfying vegan meals. They emphasize the importance of including a variety of plant-based foods to meet essential nutrient needs. By following these recommendations, vegans can ensure they are getting adequate protein, vitamins, minerals, and healthy fats.

Key components:

• Legumes: Essential for protein and lysine
• Fruits and vegetables: Rich in vitamins, minerals, and phytochemicals
• Whole grains: Provide fiber and minerals
• Healthy fats: Important for essential fatty acids and nutrient absorption
• Calcium-rich foods: Crucial for bone health
• Supplements: Necessary for vitamin B12 and potentially vitamin D and iodine

Flexibility and balance. While these guidelines are important, it's also crucial to maintain a flexible and realistic approach to eating. Occasional indulgences and convenience foods can be part of a healthy vegan diet, as long as the focus remains on whole, plant-based foods. The Plant Plate is a great tool to help you visualize and plan your meals.

3. Beyond Nutrients: Addressing Insulin Resistance, Inflammation, and Oxidative Stress

Insulin resistance, inflammation, oxidative damage, and AGE formation are complex processes with potentially far-reaching effects.

Interconnected health concerns. Insulin resistance, chronic inflammation, and oxidative stress are underlying factors in many health issues that affect women, including heart disease, diabetes, obesity, cancer, and infertility. These conditions are often interconnected and share common causes, such as poor diet and lifestyle choices. Addressing these underlying issues is crucial for promoting overall health and well-being.

Dietary strategies. A diet rich in antioxidants, built around slow carbs, and including healthy fats can help combat insulin resistance, inflammation, and oxidative stress. Cooking with acidic ingredients and using moist cooking methods can further reduce the formation of advanced glycation end products (AGEs). These dietary strategies can have a significant impact on reducing the risk of chronic diseases and promoting healthy aging.

Lifestyle factors. In addition to diet, exercise and stress management play a crucial role in addressing these health concerns. Regular physical activity improves insulin sensitivity and reduces inflammation, while stress management techniques can help regulate hormone levels and reduce oxidative stress. A holistic approach that combines healthy eating with a balanced lifestyle is essential for achieving optimal health.

4. Soyfoods: Understanding the Estrogen Connection

Isoflavones have been found to have some of the same effects as estrogen, but not all of them.

Isoflavones are not estrogen. Soyfoods contain isoflavones, which are often referred to as phytoestrogens or plant estrogens. However, isoflavones are chemically different from estrogen and have different effects in the body. They are selective estrogen receptor modulators (SERMs), meaning they have a preference for estrogen receptor beta (ERβ), while estrogen binds to both ERα and ERβ.

Health effects of soyfoods. The selective action of isoflavones explains why they sometimes act like estrogen and sometimes have anti-estrogenic effects. Research suggests that soyfoods may have beneficial effects on heart health, cognitive function, and menopausal symptoms. However, their effects on bone health and breast tissue are still being studied.

How much soy to eat. Traditional soyfoods like tofu, tempeh, and soymilk are the best sources of isoflavones. Aim for one to three servings per day as part of a balanced vegan diet. Veggie meats and other processed soyfoods may be lower in isoflavones.

5. Plant-Based Eating for PMS, PCOS, and Hair Loss

One group of study subjects found that both PMS symptoms and cramps eased when they followed a low-fat vegan diet.

PMS and cramps. A low-fat vegan diet, rich in fiber and magnesium, may help alleviate PMS symptoms and menstrual cramps. Vitamin B6 and soyfoods may also offer some relief. Calcium and omega-3 supplements can be effective in reducing symptoms as well.

PCOS. Polycystic ovary syndrome (PCOS) is a hormonal disorder that can cause irregular periods, excess hair growth, and infertility. A diet built around slow carbs, rich in beans and soyfoods, and low in trans fats may help manage symptoms. Drug therapy or birth control pills can also be effective.

Hair loss. Hair loss can be caused by various factors, including rapid weight loss, menopause, and iron deficiency. A vegan diet rich in lysine, zinc, essential fatty acids, and vitamin D may help prevent hair loss.

6. Enhancing Fertility with a Vegan Diet

In the Nurses’ Health Study, women who followed a “fertility diet” pattern based on the guidelines below had a nearly 70 percent lower risk of experiencing infertility due to abnormal ovulation.

Dietary factors for fertility. A plant-based diet can improve fertility by promoting normal ovulation and preventing endometriosis. Key factors include choosing slow carbs, healthy fats, adequate protein from plants, folic acid, iron from plant foods, and antioxidants. Avoiding sweet drinks and alcohol is also important.

Vegan diets and fertility. Vegan diets may offer a slight advantage for fertility due to their higher levels of sex hormone binding globulin (SHBG), which helps lower testosterone levels. Soyfoods, when consumed in moderation, do not appear to interfere with fertility in either women or men.

Pre-pregnancy diet. If there is a chance of pregnancy, adopt a healthy diet now. This includes ditching tobacco and alcohol, taking a folic acid supplement, and aiming for a healthy body weight.

7. Nourishing Vegan Pregnancies and Breastfeeding

Well-nourished women give birth to healthy vegan babies who thrive on their mom’s breast milk.

Healthy vegan babies. Vegan women can have healthy pregnancies and give birth to thriving babies. Adequate calories and weight gain are crucial for a healthy pregnancy.

Key nutrients. Pregnant vegan women need to pay attention to meeting their increased needs for protein, folic acid, B vitamins, iodine, iron, and zinc. Supplements of vitamin B12, vitamin D, and DHA are recommended.

Foods to avoid. Alcohol is off-limits during pregnancy. Raw sprouts and unpasteurized juices should also be avoided due to the risk of bacterial contamination.

Breastfeeding. Breastfeeding vegan moms need even more calories than during pregnancy. Continue taking a prenatal supplement without iron and ensure adequate vitamin D and B12 intake. Vegan breast milk is lower in DHA, so supplementation is recommended.

8. Fueling Female Athletes with Plant Power

It’s possible that vegan women could have higher needs since their higher carbohydrate intake may cause a small increase in energy expenditure, but this would translate to only a very slight increase.

Meeting energy needs. Female vegan athletes need to ensure they are consuming enough calories to support their training and recovery. Inadequate energy intake can lead to the female athlete triad (inadequate energy, bone loss, and amenorrhea).

Protein and carbohydrates. Vegan athletes need slightly more protein than non-vegetarians, aiming for 0.6 to 0.8 grams per pound of body weight. Carbohydrates are the body's preferred fuel for intense exercise, so aim for 2.7 to 3.2 grams per pound of body weight.

Iron and supplements. Iron deficiency can impair athletic performance, so vegan athletes need to ensure they are getting enough iron from plant foods and consider supplementation. Creatine and caffeine may also offer performance benefits.

9. Beyond the Scale: Health and Happiness at Every Size

It’s the way you eat most of the time that matters, so if you miss a serving of legumes now and then, or fall a little short on your calcium-rich foods once in a while, it’s not a big deal.

Weight is complex. Weight is influenced by genetics, environment, and lifestyle factors. Chronic dieting can be harmful, leading to weight cycling and psychological distress.

Health at Every Size. Focus on health-enhancing behaviors rather than solely on weight loss. This includes intuitive eating, wise food choices, exercise, and stress management.

Vegan diets and weight. Vegan diets may offer some advantages for weight management due to their higher fiber content and lower glycemic index. However, it's important to avoid restrictive eating patterns and focus on a balanced approach.

10. Protecting Cognitive Function and Skin Health as You Age

Accumulated oxidative damage from free radicals, which promotes mutations and cell damage, contributes to cell aging.

Antioxidants and aging. Oxidative stress contributes to cell aging, and a diet rich in antioxidants can help slow down the process. This is especially important for cognitive function and skin health.

Cognitive function. A healthy diet, rich in antioxidants and healthy fats, can protect against age-related cognitive decline. Adequate vitamin B12 intake is also crucial. Exercise and mentally stimulating activities can further enhance brain function.

Skin health. Sun exposure is a major factor in skin aging, so it's important to use sunscreen and protect skin from UV radiation. A diet rich in antioxidants, vitamins, and minerals can also help maintain healthy skin.

11. Preventing Breast Cancer with Plant-Based Choices

It seems that compounds like isoflavones impact breast cells during breast development in ways that confer lifelong protection against breast cancer risk.

Diet and breast cancer risk. While the relationship between diet and breast cancer is complex, there is evidence that certain plant foods can reduce risk, while some animal foods may raise it. A plant-based diet, rich in fruits, vegetables, and fiber, may offer some protection.

Soyfoods and breast cancer. Consuming soyfoods in childhood and adolescence may reduce lifelong breast cancer risk. Soyfoods do not appear to be harmful for women with breast cancer and may even be beneficial.

Foods to avoid. Red and processed meats, saturated fats, and alcohol may increase breast cancer risk.

12. A Vegan Prescription for a Healthy Heart

Trading in animal foods for plant-based meals is one of the most powerful decisions you can make.

Heart disease in women. Heart disease is the leading cause of death in women, and risk increases after menopause. A vegan diet can help protect against heart disease by lowering LDL-cholesterol, blood pressure, and inflammation.

Dietary guidelines. Choose healthy fats, slow carbs, and plenty of fruits and vegetables. Ensure adequate vitamin B12 intake and consider a supplement of DHA and EPA. Limit sodium and alcohol intake.

Protective plant foods. Beans, soyfoods, nuts, and whole grains are all beneficial for heart health.

Last updated: February 23, 2025