Vegan Nutrition & Health | Sonoran University

Food As Medicine

Food has long been recognized as medicine, from the Christian faith to Hippocratic philosophy. Although society once lost sight of this connection, more people are now turning to food as a remedy for chronic ailments. The growing awareness of the environmental impact of the meat industry, combined with a desire for better health, has led to a resurgence of food as medicine—and a booming vegan movement. Thanks to social media and the growing popularity of plant-based options, including those at our on-campus vegan café, vegan cuisine is more accessible than ever. Even non-vegans admit that many plant-based foods have similar flavors, textures, and offerings to their omnivorous counterparts. I always encourage my non-vegan friends to try a few vegan dishes before completely ruling them out.

How a Plant-Based Diet Fills Nutritional Gaps and Supports Health

The Standard American Diet often lacks essential nutrients, such as vitamins and minerals necessary for adequate bowel motility, optimal organ function, and detoxification. A whole food, plant-based diet can provide vital nutrients typically missing from processed foods. I’ve found plant-based diets particularly helpful for patients dealing with constipation, diabetes, high cholesterol, menstrual concerns, and weight gain. Recent research also suggests that plant-based diets may help prevent prostate cancer progression¹ and reduce pain from rheumatoid arthritis and osteoarthritis linked to metabolic syndrome^2,3.

Building a Balanced Vegan Diet

As with any diet, variety is key to maintaining a healthy intestinal microbiome and promoting proper digestion. Aim for colorful meals by incorporating seasonal vegetables like carrots, zucchini and butternut squash, along with quinoa, kale, pumpkin seeds, and broccoli. A diverse range of vegetables and lower glycemic fruits like blueberries, strawberries, apples, and raspberries provide the fiber needed for healthy digestion, blood sugar balance, and optimal cholesterol levels. For those on a vegan diet, it’s important to ensure adequate protein intake and consider vitamin B12 supplementation. Healthy fats, such as those found in avocados, and complete amino acid sources like quinoa, support muscle recovery, important biochemical processes, and overall health. Vitamin B12 is essential for cellular, liver, and thyroid function, while plant-based omega-3s—found in walnuts, chia seeds, and flaxseeds—are crucial for neurological health. And don’t forget iron! While heme iron comes from animal products, vegans can get this mineral from legumes, mulberries, dried fruits, and leafy greens like kale and spinach.

A colorful array of fruits and vegetables.

New to veganism? Quick tips to help!

Transition gradually: You don’t need to go vegan overnight. Start with “meatless Mondays” and gradually add more plant-based foods to your meals. Simply increasing your daily servings of fruits and vegetables can make a significant difference in your health.
Not all vegan foods are healthy: Foods labeled “vegan” aren’t always healthy. If a food contains more than five ingredients, it’s likely an ultra-processed food that can spike blood sugar over time. Focus on whole foods you can prepare at home to maximize nutrient density and spark your culinary creativity. Of course, occasional packaged vegan snacks are fine as a treat!
Veganism doesn’t mean missing out: You can still enjoy your favorite flavors in vegan alternatives. Try seasoned, air-fried oyster mushrooms for chicken, pulsed walnuts and mushrooms for ground beef, or chickpeas or jackfruit for tuna salad. Get creative! Some of my favorite vegan snacks include gluten-free pretzels with unsweetened peanut butter, Earth Sugar vegan bars, Lara Bars, and tortilla chips with salsa. These options are satisfying and full of flavor.
Enjoying plant-based meals doesn’t have to be expensive. Local grocery stores often have sales on vegan snacks. Aldi has great produce at a fraction of the price of other grocery stores, and Fry’s offers a variety of organic, frozen fruit at affordable prices.

My Favorite Vegan Recipes

Some of my favorite plant-based recipes include vegan ramen, made with gluten-free noodles, steamed vegetables, oyster mushrooms, and a spicy coconut curry broth. I also love to make warm salads with arugula, steamed kale, broccoli, black rice, sweet potatoes, red onions, tomatoes, avocado, and creamy tahini dressing. In the summer months, homemade black bean burgers and French fries are a staple.

How We Can Help You

Embarking on a vegan journey is an exciting opportunity to explore new foods while improving your health. You don’t have to do it alone—Sonoran University’s naturopathic physicians are here to help guide you.

Our offerings are comprehensive. Schedule an appointment today to discuss vegan nutrition and explore the support available to you.

IVs with Vitamins and Minerals

Plant-Based Vitamin B12, Iron, and Vitamin D

Labs to Assess Nutrient Status

Become a Patient

References

Liu, VN, Van Blarigan EL, Zhang, L. Plant-based diets and disease progression in men with prostate cancer. JAMA Netw Open. 2024;7(5): e249053.
Walrabenstein W, Wagenaar CA, van de Put M, van der Leeden M, Gerritsen M, Twik JWR, van der Esch M, van Middendorp H, Weijs PJM, Roorda LD, van Schaardenburg D. A multidisciplinary lifestyle program for metabolic styndrome-associated osteoarthritis: the “Plants for Joints” randomized controlled trial. Osteoarthritis and Cartilage. 2023; 1491-1500.
Wagenaar, CA, Walrabenstein W, van der Leeden M, Turkstra F, Gerritsen M, Twisk JWR, Boers M, van der Esch M, van Middendorp H, Weijs PJM, van Schaardenburg D. Long-term effectiveness of a lifestyle intervention for rheumatoid arthritis and osteoarthritis: 1-year follow-up of the ‘Plants for Joints” randomized clinical trial. RMD Open. 2024; 10: e004025.

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