If you are contemplating about going began, information is crucial. You must bear in mind that this is a diet that you’ll be following for the rest of your life. You also need to be aware of the foods that are permitted, but also about those that are safe to eat. For example, soy products are vegan, but many of them are considered harmful.
If you are struggling with being overweight, a diet based on fruits, veggies, and nuts without the animal products seems like a great choice. The level of fats and calories is reduced, which will certainly result in weight loss. Most people turn to veganism and vegetarianism because of the desire to fight animal-cruelty or save the environment. Others choose the vegan lifestyle because they believe it is much healthier than diets that include animal products. But let’s consider this: if you live solely on fruits and veggies, will that not lead to certain nutrient deficiencies? For instance, meat, dairy and eggs are known to be great sources of protein, so the logical question is where will you get proteins from? Making a radical change in the way you eat can affect your lifestyle significantly, that is why I said information is crucial. What Can Vegans Eat? Vegans give up all animal products, including all types of meat (beef, pork, lamb, chicken, turkey, fish, seafood), eggs, and dairy (milk, yogurt, cheese, kefir, butter). Their diet is based on plant-based foods: fruits, veggies, beans, whole grains, and nuts. Many vegans tend to consume these foods raw as often as possible because raw foods retain higher levels of vitamins, minerals, and enzymes that are usually lost or destabilized during cooking. Here are the health benefits of eating raw fruits and veggies:
The Tricky Parts of a Vegan Diet Vegans don’t live solely on raw or sautéed fruits and veggies. There are many other options out there, like candies, chocolates, and cookies, as well as a wide variety of meat, cheese, and egg substitutes to satisfy all cravings and temptations. The faux meats and cheeses are the critical point. Some of them, like foods made from fermented soy products like natto or tempeh, are safe and healthy. On the other hand, the soy products we usually buy from the grocery stores, like tofu or regular soy are usually GMO and packed with various harmful chemicals, including preservatives, gluten, and sodium. Bottom line is, if the soy you are consuming is not fermented, it is bad for you. Regular intake of soy products may result in hormonal imbalance and breast cancer. Also, vegan products that are processed are as harmful as non-vegan processed ones. Even though they might be plant-based, they still contain artificial sweeteners, flavors, or fortifiers. The Possible Disadvantages of Vegan Diet Protein Deficiency We mentioned that vegans are often at risk of not getting enough protein. This nutrient is especially important for athletes and physically active people, but we all need it for proper functioning of our bodies. Besides for building the muscles, this nutrient also improves digestion and balances the hormones. However, since it is mostly found in animal-products, newbie vegans often turn to pasta, bread, and rice. These ingredients are high in simple carbs, and their overconsumption can result in increased insulin levels. Not getting enough protein can make you hungry very soon after finishing the meal, which means eating more often, and consequently, weight gain. Solution: One possible solution is to lean on protein powders. Plant-based protein powders can be derived from soy, hemp, or peas and are found in various flavors like chocolate, vanilla, strawberry, etc. This makes protein powders perfect for adding into various quick and easy vegan recipes, from smoothies to pancakes or banana bread. Other rich sources of proteins are flours like ground rolled oats, quinoa flour, chickpea flour, or buckwheat, as well as creamy peanut butter. When it comes to veggies, try to use as many of those that are high in protein content, like edamame, broccoli, kale and collard greens. And finally, fermented tempeh is a safe source of protein, as well as another meat substitute-seitan. Vitamin B12 Deficiency Besides protein, vegans have problems with getting enough B vitamins, especially vitamin B12 because plant-based foods do not contain this vitamin. If you’re B12 deficient, you can experience chronic fatigue, lightheadedness, mood swings, impaired digestion, etc. Solution: There is no other way around it than taking B12 supplements and foods fortified with B12. One very popular ingredient amongst vegans is nutritional yeast, also known as nooch. Nooch is often used as a cheese replacement in vegan recipes because of its cheesy, salty taste. It does not naturally contain vitamin B12, but producers often make fortified versions. There are also B12 fortified non-dairy milks and cereals. The Vegetarian Nutrition Dietetic Practice Group suggests that vegans consume much higher levels of vitamin B12 than the usual recommended dosage, in order to compensate for poor absorption of supplements. Other Deficient Nutrients There are three more nutrients that are critical in those who have turned their backs to animal products - zinc, calcium, and vitamin D. Unfortunately, all these are most commonly derived from animal sources. Solutions: Zinc is an essential mineral which acts as a potent antioxidant, protecting the body from various diseases, aiding proper development of bones and muscles in kids, as well as facilitating healing of wounds and injuries. To increase the zinc intake, toast your nuts and seeds, choose risen bread over flatbread, and drink orange juice with each meal. Fermented tempeh and other zinc fortified meat substitutes like seitan, as well as fortified cereals are also good sources of zinc. Vitamin D and calcium are usually found in dairy products, and since dairy is not a part of vegan diet plans, special attention should be paid to these nutrients. When it comes to vitamin D, the best source is the sun. Doctors recommend spending as much time as possible outdoors, even when the weather is not sunny. Vitamin D can be found in fortified non-dairy milks, juices, and cereals, as well as in maitake and portabella mushrooms. Calcium is found in fortified milks, cereals, and orange juices, in fermented tempeh, as well as is veggies like kale, broccoli, navy beans, okra, and bok choy. Almonds and almond butter are also rich in this mineral. If you are preparing a sweet vegan recipes, sweeten it with blackstrap molasses. To Be Vegan or Not to Be Vegan?As we mentioned before, information is very important if you are contemplating a radical change in your lifestyle. Do a vast research on what foods are permitted, what foods are safe, as well as where to buy them. See a professional nutritionist to advise on the most important aspects of this diet and help you come up with a weekly diet plan. Also, make sure you have vitamin B12 and multivitamin supplements in your medicine cabinet.
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About MeHey, I'm John and i'm Vegan for about 4 years now. I want to share my story on how did i become Vegan and why, and also share my favourite vegan recipes. ArchivesCategories |