Maybe you grew up in a meat-and-potatoes house, and think a vegetarian or vegan diet sounds like new-age nonsense. But research shows more seniors are getting a health boost by switching to a no-meat, no-dairy diet.
Philadelphia celebrity vegan chef Kurt E. Smith, also known as Chef KESS, says he knows seniors older than 100 who have felt physical benefits from adopting a vegan diet, one excluding all animal-based foods.
“They will see a difference, even if they are 80 years old,” says Smith, who recently formed the National Vegan Celebration Association. “They will see a difference in their skin, eyes and fingernails. It cleanses the body all the way through, and you feel better.”
Learning New Tricks
A balanced vegan diet offers significant health benefits, according to Pennsylvania-based registered dietitian Marty Davey. Vegans usually are an appropriate weight, have lower cholesterol, and have a lower risk for diabetes and some types of cancer, Davey says. Eating a low-fat vegan diet could also help some diabetics better stabilize their blood sugar, she says.
There aren’t exact stats on vegan seniors, but research from AARP shows more seniors are adapting a vegan lifestyle. There are about 1 million vegans in the United States, and that number is growing.
“We know it’s a growing trend, because for the first time in history we have enough of a population that we can do studies,” says Davey, creator of vegan website LaDivaDietitian.com.
Nancy Lane, 71, of Elmira, N.Y., is one senior adding to the vegan ranks. She adopted the diet in 2009 to extend her health and longevity. She also doesn’t like the fact that antibiotics are used in many animal products. Lane has lost weight and lowered her cholesterol.
“Choosing to be a vegan is a life-giving option,” Lane says. “It enhances your quality of life as you grow older.”
Sticking to the Commitment
Virgin vegans may “cheat” on their new food regimen, and Davey says it’s OK to slip up. Search for a group to join, where you can learn about cooking the vegan way. You can also consult a dietitian, and tap into the vast number of books and websites discussing veganism.
Planning meals in advance is also key, but Davey recommends starting slow. Jot down a few ideas at first, and then work toward buying new foods. Start with one meal per day.
“You don’t want to feel like you have to do it all at once,” she says.
Mock meats—tofu, seitan, tempeh— and other sources of protein, including legumes, are great meat substitutes for seniors transitioning to a vegan diet, Davey says. And don’t forget to eat plenty of fruits, vegetables and grains.
Vegan seniors should also take a vitamin B12 supplement, and monitor their vitamin D levels during routine blood tests with their doctors. The most important thing? Enjoy eating, Davey says.
“If the food isn’t fun, don’t eat it,” she says.
