Being Vegan
While I do not recommend one diet over another, I have seen many people reclaim their health through dietary change. Veganism is a diet that many people claim has helped them to feel better, though I know many people who, after several years, felt it was necessary to reintroduce small amounts of animal foods. I include this statement not to discourage those who want to try veganism, but as an example as to why I do not recommend a diet. What works for one might not work for another, and what works for one today may not work for the same person tomorrow. Veganism excludes the flesh of animals such as red meat, birds, fish, and other seafood. It also excludes all animal products such as eggs, milk, cheese, yogurt, butter, and honey.
It is important to understand that one can be a health conscious or a junk food vegan. Oreos, potato chips, and french fries are vegan but anyone who consumes them as a staple food will not experience a high level of health. There are three principles to eating healthy. The first principle is that it is ideal to consume "whole foods". Consuming whole foods means eating foods with the least amount of processing. Eating an apple is better than drinking apple juice and brown rice is better than white rice. The second principle is that fruits and vegetables are the original health food and should make up the bulk of your diet. Harvard Medical School recommends up to 13 servings of them every single day (1). The third principle is that the total percentage of calories coming from fat are best kept below 20%. Every cell in the human body runs on carbohydrates in the form of glucose; while the brain runs on glucose almost exclusively (2). This is why it is important to limit fat and consume enough carbohydrates.
Some people crave the taste and texture of meat when they go vegan. There are several companies that make mock, or faux, meats such as Gardein, Beyond Meat, and Quorn (3, 4, 5). These companies produce vegetarian and vegan versions of ground beef, chicken, meatballs, and more. While it is not recommended to eat a lot of processed foods it is okay to eat them occasionally during your transition. Many people enjoy dining at restaurants and in this day and age every restaurant has vegan options. Pizzerias can make vegan pizzas. Mexican restaurants offer chips and salsa, guacamole, veggie fajitas, and veggie burritos. Middle Eastern restaurants will serve you hummus, baba ganouj, lentils and rice, and a vast array of delicious salads, all of which are vegan. Indian restaurants are known for vegan items including lentils, potatoes and peas, and okra. Thai restaurants feature delicious savory curries and stir fry dishes, all of which can feature vegetables instead of meat. There are also several vegan sushi options available at Japanese restaurants. Even a steakhouse has potatoes, salads, and side veggies. You do not have to stay home feeling lonely while your friends and family enjoy dining at a restaurant.
If you aren't the type to eat out there is a plethora of vegan cookbooks on the market. There are more options than you realize when you peruse your local bookstore's selection. There are vegetarian cookbooks for traditional American cuisine, Thai, Lebanese, Caribbean, Mexican, Cuban, Italian, Indian, and many many more.
There are several types of plant based milks on the market that can be consumed in place of cow milk. These include soy milk, almond milk, hemp milk, hazelnut milk, coconut milk, rice milk, and oat milk. There are recipes online that detail the very easy process of making your own nut milk. You won't find pecan milk, walnut milk, or pine nut milk in a store but you can easily make your own!
For those who miss cheese, there are many varieties of vegan cheeses from makers such as Follow Your Heart, Treeline, Daiya, and Kite Hill that are made of soy or tree nuts (6, 7, 8, 9). These cheeses range in types from parmesan, creamy and spreadable, cheddar, Monterey Jack, nacho, feta, provolone, and mozzarella. These cheeses can be found in blocks, slices, or even shredded forms.
There are vegan options for yogurt as well. SO Delicious has a cultured coconut milk yogurt that comes in both a regular style and a Greek style as well as a cultured almond milk yogurt in Greek style. Amande and Almond Dream are other brands that offers cultured almond milk yogurt. Whole Soy and Co, Stonyfield Organic, and Silk offer a soy yogurt.
Earth Balance and Smart Balance offer vegan butter options but should be used sparingly as these are very high fat foods.
For baking purposes, the best egg replacement is to whisk together 2 Tbsp of ground flax seed with 3 Tbsp water for each egg.
A sample of popular vegetables would include potatoes and sweet potatoes, tomatoes, corn, rice, wheat, quinoa, broccoli, cauliflower, asparagus, artichokes, beans, celery, onions, garlic, leeks, cabbage, mushrooms, lettuce, kale, collard greens, zucchini, yellow squash, butternut squash, acorn squash, spaghetti squash, pumpkin, okra, turnips, radishes, eggplant, spinach, carrots, peas, sprouts, and several herbs. A sample of popular fruits would include apples, pears, bananas, mangos, watermelon, honeydew, cantaloupe, papaya, blackberries, blueberries, raspberries, grapes, cherries, figs, kiwi, oranges, peaches, plums, pineapple, pomegranates, dates, and strawberries.
As you can see, veganism is not as restrictive as most people think when you take into account the rainbow of fruits and vegetables offered at the grocery store and local farmer's markets. Add to that the several dining options and mock meats, milks, cheeses, and yogurts and you never have to feel deprived. If you are not the most creative person in the kitchen then it would be a good idea to buy a vegan cookbook or two and experiment with new recipes and flavors. You will find the dishes that you like the best and will feel satisfied and satiated after mealtime.
One last reminder is to stay hydrated. 75% of Americans are dehydrated on a daily basis (10). Proper hydration is essential to good health so don't let this often overlooked aspect bring down your level of health. Drink water before meals and if you are thirsty, don't reach for a soft drink. Water will quench your thirst and provide the hydration that your body desperately needs for optimal functioning.
1) http://www.hsph.harvard.edu/nutritionsource/vegetables-full-story/
2) http://www.ncbi.nlm.nih.gov/books/NBK22436/
3) http://gardein.com/
4) http://beyondmeat.com/
5) http://www.quorn.us/
6) http://followyourheart.com/
7) http://www.treelinecheese.com/
8) http://us.daiyafoods.com/
9) http://www.kite-hill.com/
10) http://www.medicaldaily.com/75-americans-may-suffer-chronic-dehydration-according-doctors-247393
It is important to understand that one can be a health conscious or a junk food vegan. Oreos, potato chips, and french fries are vegan but anyone who consumes them as a staple food will not experience a high level of health. There are three principles to eating healthy. The first principle is that it is ideal to consume "whole foods". Consuming whole foods means eating foods with the least amount of processing. Eating an apple is better than drinking apple juice and brown rice is better than white rice. The second principle is that fruits and vegetables are the original health food and should make up the bulk of your diet. Harvard Medical School recommends up to 13 servings of them every single day (1). The third principle is that the total percentage of calories coming from fat are best kept below 20%. Every cell in the human body runs on carbohydrates in the form of glucose; while the brain runs on glucose almost exclusively (2). This is why it is important to limit fat and consume enough carbohydrates.
Some people crave the taste and texture of meat when they go vegan. There are several companies that make mock, or faux, meats such as Gardein, Beyond Meat, and Quorn (3, 4, 5). These companies produce vegetarian and vegan versions of ground beef, chicken, meatballs, and more. While it is not recommended to eat a lot of processed foods it is okay to eat them occasionally during your transition. Many people enjoy dining at restaurants and in this day and age every restaurant has vegan options. Pizzerias can make vegan pizzas. Mexican restaurants offer chips and salsa, guacamole, veggie fajitas, and veggie burritos. Middle Eastern restaurants will serve you hummus, baba ganouj, lentils and rice, and a vast array of delicious salads, all of which are vegan. Indian restaurants are known for vegan items including lentils, potatoes and peas, and okra. Thai restaurants feature delicious savory curries and stir fry dishes, all of which can feature vegetables instead of meat. There are also several vegan sushi options available at Japanese restaurants. Even a steakhouse has potatoes, salads, and side veggies. You do not have to stay home feeling lonely while your friends and family enjoy dining at a restaurant.
If you aren't the type to eat out there is a plethora of vegan cookbooks on the market. There are more options than you realize when you peruse your local bookstore's selection. There are vegetarian cookbooks for traditional American cuisine, Thai, Lebanese, Caribbean, Mexican, Cuban, Italian, Indian, and many many more.
There are several types of plant based milks on the market that can be consumed in place of cow milk. These include soy milk, almond milk, hemp milk, hazelnut milk, coconut milk, rice milk, and oat milk. There are recipes online that detail the very easy process of making your own nut milk. You won't find pecan milk, walnut milk, or pine nut milk in a store but you can easily make your own!
For those who miss cheese, there are many varieties of vegan cheeses from makers such as Follow Your Heart, Treeline, Daiya, and Kite Hill that are made of soy or tree nuts (6, 7, 8, 9). These cheeses range in types from parmesan, creamy and spreadable, cheddar, Monterey Jack, nacho, feta, provolone, and mozzarella. These cheeses can be found in blocks, slices, or even shredded forms.
There are vegan options for yogurt as well. SO Delicious has a cultured coconut milk yogurt that comes in both a regular style and a Greek style as well as a cultured almond milk yogurt in Greek style. Amande and Almond Dream are other brands that offers cultured almond milk yogurt. Whole Soy and Co, Stonyfield Organic, and Silk offer a soy yogurt.
Earth Balance and Smart Balance offer vegan butter options but should be used sparingly as these are very high fat foods.
For baking purposes, the best egg replacement is to whisk together 2 Tbsp of ground flax seed with 3 Tbsp water for each egg.
A sample of popular vegetables would include potatoes and sweet potatoes, tomatoes, corn, rice, wheat, quinoa, broccoli, cauliflower, asparagus, artichokes, beans, celery, onions, garlic, leeks, cabbage, mushrooms, lettuce, kale, collard greens, zucchini, yellow squash, butternut squash, acorn squash, spaghetti squash, pumpkin, okra, turnips, radishes, eggplant, spinach, carrots, peas, sprouts, and several herbs. A sample of popular fruits would include apples, pears, bananas, mangos, watermelon, honeydew, cantaloupe, papaya, blackberries, blueberries, raspberries, grapes, cherries, figs, kiwi, oranges, peaches, plums, pineapple, pomegranates, dates, and strawberries.
As you can see, veganism is not as restrictive as most people think when you take into account the rainbow of fruits and vegetables offered at the grocery store and local farmer's markets. Add to that the several dining options and mock meats, milks, cheeses, and yogurts and you never have to feel deprived. If you are not the most creative person in the kitchen then it would be a good idea to buy a vegan cookbook or two and experiment with new recipes and flavors. You will find the dishes that you like the best and will feel satisfied and satiated after mealtime.
One last reminder is to stay hydrated. 75% of Americans are dehydrated on a daily basis (10). Proper hydration is essential to good health so don't let this often overlooked aspect bring down your level of health. Drink water before meals and if you are thirsty, don't reach for a soft drink. Water will quench your thirst and provide the hydration that your body desperately needs for optimal functioning.
1) http://www.hsph.harvard.edu/nutritionsource/vegetables-full-story/
2) http://www.ncbi.nlm.nih.gov/books/NBK22436/
3) http://gardein.com/
4) http://beyondmeat.com/
5) http://www.quorn.us/
6) http://followyourheart.com/
7) http://www.treelinecheese.com/
8) http://us.daiyafoods.com/
9) http://www.kite-hill.com/
10) http://www.medicaldaily.com/75-americans-may-suffer-chronic-dehydration-according-doctors-247393
