WHAT IS THE VEGAN DIET?
The vegan diet is one which is absent of any animal-based food products, a solely plant-based diet. Veganism is not only limited to dietary choices, it can extend to one's choice of clothing and other general items. The transition to a plant-based diet is usually motivated by ethical and/or health reasons.
The vegan diet is often a topic of much debate, many are concerned of the diets ability to acquire adequate nutritional intake. Although nutritional deficiencies are an area of concern, mostly due to participants own negligence, recommended macro and micronutrient are obtainable on a plant-based diet. If weary of the health or practicality of the vegan diet, hopefully, this article will address some, if not all of your qualms.
Before undergoing any dietary changes, whether vegan or not, consultation with a dietitian or health practitioner can prove to be extremely valuable.
PROS
According to the Physician Committee for Responsible Medicine and various other academic literature, plant-based diets are associated with lower risks of cancer, heart disease, diabetes and high blood pressure.
The vegan diet does not contribute to the mistreatment or death of animals.
Well-planned vegetarian and vegan diets with appropriate attention to specific nutrient components can provide a healthy alternative lifestyle at all stages of fetal, infant, child and adolescent growth, according to the Canadian Paediatric Society, Community Paediatrics Committee.
The vegan diet has been shown to have a lesser impact upon the environment, than its animal product consuming counterparts.
Graphic by CulinarySchools.org
CONS
Poor planning and negligence can lead to nutritional deficiencies when removing animal-based foods from one’s diet, the nutrients they carry must be replaced by plant-based sources. The nutrients this often concerns are protein, Vitamins B12 and D3, magnesium, zinc, iodine, calcium and iron. This con is easily avoidable with education and application of said knowledge.
With a lack of research and experience, the vegan diet may feel quite restrictive in food choices, with many modern foods containing animal-based products, replacing these foods may appear to be a daunting task for some.
OTHER PLANT-BASED DIETS
Vegetarian- The consumption of plant-based foods, with the exception of dairy, eggs and honey.
Fruitarian- The consumption of only fruit, generally in a macronutrient ratio of 80% carbohydrate, 10% fat and 10% protein.
Pesciterian- A plant-based diet, with the exception of seafood i.e. Fish and shellfish
Raw vegan- A solely plant-based diet, the only difference in regards to a traditional vegan diet is that the cooking temperature of the food must not exceed 48 degrees Celsius.
CONSUMABLE FOODS
Vegetables- collard greens, spinach, kale, cabbage, red cabbage, lettuce, asparagus, artichokes, beans, peas, bok choy, celery, Brussel sprouts, broccoli, capsicum, mushrooms, cauliflower, pumpkin, sweet potatoes, potatoes, yams, taro, onions, cucumber, beetroot, carrot, corn, eggplant, radishes, turnip, squash.
Fruits- avocado, blueberries, strawberries, raspberries, cranberries, goji berries, pineapple, pears, apples, tomatoes, grapes, olives, cherries, mango, pawpaw, bananas, grapefruit, dragon fruit, jackfruit, durian, agave, oranges, nectarines, kiwifruits, blackberry, guava, honeydew melon, rockmelon, lychee, mandarin, papaya, custard apple.
Nuts- macadamia, peanuts, cashews, almonds, Brazil nuts, Pecans, walnuts, pistachio, pinenut.
Seeds- sunflower, chia, pumpkin, flax.
Legumes- lentils, chickpeas, soybeans, kidney beans, black beans, cannellini beans, lima bean, butter bean, broad bean, mung bean.
Grains- buckwheat, fortified cereals, rice, rice noodles, rice flour, gluten-free bread, oats, pasta, quinoa.
Nutritional yeast.
Herbs and spices- pink and grey salts, black pepper, turmeric, cumin, basil, cinnamon, garlic, ginger, chilli pepper, coriander, chives, sage, thyme, wasabi, vanilla, rosemary, mint, mustard, sesame seed.
dairy substitutes- almond milk, cashew milk, soy milk, coconut milk, coconut cream, soy-based cheese, nutritional yeast-based cheese.
Meat substitutes- tempeh, seitan, tofu, veggie patties.
Nut butter- almond butter, peanut butter.
Oils- olive oil, avocado oil, coconut oil, vegetable oil, rice oil, flaxseed oil, canola oil, peanut oil, sesame oil.
NON-CONSUMABLE FOODS
- Dairy
- Eggs
- Meat
- Honey
VEGAN WEARABLES
As mentioned earlier, veganism is not only limited to the foods we eat, but also the clothes we wear. Listed below are fabrics which are vegan-friendly. Obtaining clothing items which are vegan-friendly is not a terribly difficult task, footwear is generally the area where more caution may be necessary.
My recently obtained, vegan gym shoes.
- Bamboo
- Canvas
- Cotton
- Denim
- Linen
- Nylon
- polyester
- Synthetic leather
SUPPLEMENTATION
Supplementation must always be in combination with a whole food based diet, not in substitute of. Only source supplements if have difficulty acquiring adequate nutrition from whole foods. Ensure all supplements are vegan and if possible seek the advice of a dietitian and health professional prior to consumption.
Whole food sources are prevalent in all the below nutrients bar B12, creatine and Vitamin D3.
- B12- methylcobalamin, fortified cereals and vegan milk variants, nutritional yeast
- Omega-3- vegan ALA, DHA and EPA
- Vitamin D3- Lichen-based
- Iodine- nascent iodine
- Zinc- Zinc citrate
- Magnesium- magnesium citrate, oxide, and malate
- Iron- fortified cereals, fortified juices and vegan milk variants and fortified tofu
- Calcium- fortified cereals, fortified juices and vegan milk variants and fortified tofu
- Protein- rice protein, pea protein, soy protein
- Creatine- Monohydrate
VEGAN DIET TIPS
Consume plenty of leafy green vegetables for their rich vitamin K and Iron content.
Consume sources of Iron in combination with vitamin C, for increased absorption.
Consume a B12 supplement regularly, this is of utmost importance.
Consume vegetables of a wide range of colours, to obtain a broader spectrum of nutrients.
Nuts, seeds and legumes are invaluable sources of nutrients, particularly magnesium and zinc.
Consume zinc, however not in conjunction with calcium, iron, copper or magnesium. Much like iron, zinc is less bioavailable when from plant sources, so an increased intake is recommended.
Consume vitamin D3 cholecalciferol supplements from lichen, combine with vitamin K1 for increased absorption.
Calcium is best found in chia seeds and in fortified nut milk and juices. Ingesting in conjunction with vitamin D increases absorption.Consume as many sources of protein as possible to obtain a complete amino acid profile.
Opt for a balance of low gi, high fibre carbohydrates, preferably sourced from vegetables, whole grains and legumes and quality low fibre carbohydrates. A diet too high in fibre can cause gastric distress.
Intolerance testing is recommended, soy and gluten intolerances will greatly impact your dietary choices.
TRANSITION TIPS
Education.
Blindly diving into veganism is a crucial mistake, that can easily affect one's health and overall opinion of the effectiveness of the vegan diet. The vegan diet is uncharted territory for most, one can easily be dissuaded by the perceived complexity, lack of nutrition and taste, all of which are matters that can be easily avoided with a little prior research. Recipes, listings and sources of important /vital micronutrients and general nutrition tips are all topics that should be inquired. Consultation with a licensed dietary and/or health practitioner is advised, their guidance is extremely valuable, they will be able to provide dietary advice tailored to your specific biology.
Seek out a dietitian.
Consultation with a licensed dietary and/or health practitioner is advised, their guidance is extremely valuable, they will be able to provide dietary advice tailored to your specific biology. Many of us continue on with our daily diets, blissfully unaware we may be consuming foods we are in fact intolerant to. Consulting with a dietitian will allow you to undergo a range of tests concerning nutrient levels within the blood and intolerances we may have to particular foods. As a vegan (this, in fact, applies to everyone, even omnivores), knowing that you are in fact obtaining optimal levels of micronutrients is vital in terms of mental and physical health and everyday performance.
Take your time if necessary, begin crowding out singular foods at a time.
As animal-based foods are such a prevalent part of the majority of western diets, switching a purely plant-based diet may be a seemingly difficult, near impossible task. To make the transition easier on oneself, it may be better to remove a single food or food group at a weekly or biweekly time period. Begin with removing meat and begin substituting with vegan meat substitutes, such as tofu, seitan, tempeh, veggie patties and even introduce a vegan protein powder. Then begin removing dairy and or eggs, replacing them, with nuts, seeds, legumes, nutritional yeast and vegan milk variants, such as cashew, almond, rice and soy milk. Lastly swap honey for fruit, maple syrup or agave, and increase overall vegetable consumption. Take as long as necessary, it may take you a while to learn what foods you enjoy and ways in which you can substitute your previously loved meals for vegan adaptations.
Explore local vegan eateries.
Thankfully quality vegan cooking isn’t hard to come by, if unsure of whether the vegan diet can satisfy one’s exquisite taste, venture to local vegan eateries or eateries that at least provide a few vegan options. If solely plant-based eateries are a rarity in your local area, various great cuisines that generally offer a number of vegan options are Indian, Mexican, Vietnamese, Japanese and Thai.
Make fan favourite meals vegan.
Transitioning to veganism doesn’t necessarily mean one must leave behind their most prized and beloved meals. Flavoursome meat and dairy substitutes are surprising to many, plentiful, and rival, if not best their animal-based counterparts. Dairy can be replaced by nut and soy-derived varieties and meat can be substituted with soy or gluten based mock meats and various blends of vegetables. Some examples of common peer beloved meals, that can easily be “veganised”, are Nice creams, vegan cheeses, curries, lasagnas, pizzas and burgers.
Explore vegan cookbooks and blogs, experiment with their recipes.
Eating out regularly, if at all, maybe a no go for one’s self, for a variety of reasons, however great tasting vegan food is not limited to restaurants and cafes, great tasting food can be made from home, with a little guidance. The internet is a wonderland, especially for the aspiring or current vegan, vegan food bloggers and chefs are commonplace nowadays, and their recipes are available to all who seek it and are often beginner friendly.
Meal plan.
Prepare meals that can be easily produced in bulk and can be reheated/consumed at a later date without issue. Curries, rice dishes, noodle dishes, salads, pasta dishes, soups and much more, are perfect lunch and dinner time meals, that can provide nourishment and taste for days. For a great, readily available in-between meal snack, trail mixes are a must try, mix a container full of various different grains, seeds, nuts and dried fruits of your liking, you won't be disappointed.
Supplement important nutrients, if wholefoods fail to meet requirements.
Often when transitioning to a vegan diet without adequate forethought, optimal nutrition can be neglected, primarily protein and essential micronutrient intake. As it may be difficult to track adequate micronutrient intake and as some are rarely sourced from vegan foods (B12 and D3), It may be advised to consume vegan supplements in conjunction with a wholefood based diet. Listed below are the most crucial and often neglected nutrients by a plant-based diet. I have divided the nutrients into two categories, the first being the nutrients most likely to need supplementation and the latter group being the nutrients that are less likely to need supplementation, as adequate intake can be reasonably consumed through whole foods.
VEGAN WEBSITES
https://www.vegansociety.com/
https://www.vegan.com/
https://www.happycow.net/
https://www.peta.org/living/
https://www.ncbi.nlm.nih.gov/pubmed/
https://www.healthline.com/
https://www.nomeatathlete.com/
VEGAN BLOGGERS
- Oh She Glows
- Vegan Richa
- Minimalist Baker
- Plant_Proof
- No Meat Athlete
VEGAN INSTAGRAMERS
- Plant_proof
- Veganbowls
- Buddha_bowls
- Veganbodybuilding
- Jacinta_sultana
- minimalistbaker
VEGAN STEEMIT USERS
@Isshappy
@Lenasveganliving
@Heart-to-heart
@Carolynstahl
@Chelsealifts
@Vegan.niinja
@Plantstoplanks
@VeganFamily
@Therusticvegan
@Veganparadise
The vegan content providers on steemit are obviously not limited to the names I’ve listed above, sorry to anyone I have forgotten.
VEGAN DOCUMENTARIES
- Earthlings
- Cowspiracy
- The Game Changers
VEGAN BOOKS
- Thug Kitchen
- Thug Kitchen 101
- The Oh She Glows Cookbook
- Vegan Richa’s Indian kitchen
- The China Study
- Minimalist Baker Everyday Cooking
- The No Meat Athlete Cookbook
- The Forks Over Knives Plan
- Finding Ultra
- But I Could Never Go Vegan
- Eating Animals
VEGAN PODCASTS
- No Meat Athletes
- Brown Vegan Podcast
- Nutrition Facts with Dr Greger