Vegan Diets. Going Vegan to Improve Your Health. Starting Off Slow

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Gavin Short
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Vegan Diets Going Vegan to Improve Your Health Vegan diets are becoming increasingly popular as more people become concerned about healthy eating.

1 Vegan Diets Going Vegan to Improve Your Health Vegan diets are becoming increasingly popular as more people become concerned about healthy eating. Recent research indicates that what one eats has even more of an impact on health and disease than was previously thought. The popular book "The China Study" by Dr. T. Colin Campbell and his son Dr. Thomas Campbell explains in detail the link between diet and the risk of developing conditions like cancer, diabetes, and heart disease. Healthy food choices are essential if you want to stay fit and free of disease. Starting Off Slow The idea of suddenly giving up all animal-based foods tends to scare off many people from even trying the vegan approach. Experts recommend that those interested start slowly by gradually adding more vegan recipes to their diet. By eating more plant-based food and less meat and other animal-based foods over longer periods, many people will hardly notice the change in diet. Generally, within a few months, a once dedicated meat-eater can become vegan using this approach. With the renewed interest in healthy food choices, the number of people who are at least

How Going Vegan Helps Research is showing that diet alone can cure ailments like Type 2 diabetes, coronary heart disease, and even cancer, in some cases.

2 willing to try a vegan diet is significantly larger than at any time in the past. In order to make the transition easier, vegan advocates are encouraging people to create more enticing vegan meal ideas and recipes to make the diet more appealing. How Going Vegan Helps Research is showing that diet alone can cure ailments like Type 2 diabetes, coronary heart disease, and even cancer, in some cases. In addition, plant-based diets have demonstrated their effectiveness in preventing these and other conditions from developing in the first place. Plant-based diets are naturally low in fat, especially saturated fat, cholesterol, and sodium. The meals are dense in nutrients, antioxidants, enzymes and fiber. People who switch from meat to vegan often report having an increase in energy and a feeling of improved well-being. Are There Any Risks in Going Vegan? If you plan to go vegan, you need to make sure you receive balanced nutrition. The most common problems that vegans face is obtaining certain nutrients that are rare or not found in normal plant-based foods like Vitamin D and Vitamin B12. Sunlight is a great source of Vitamin D, but some

3 people may not be able to get all the sunlight exposure they need, especially during the winter months. Many vegans take Vitamin D supplements if they are not getting enough of the nutrient from the sun's rays. Vitamin B12 is rare in plant-based foods, although you may be able to get some of this nutrient when eating raw salads. Many vegans take special Vitamin B12-rich nutritional yeast to ensure they are receiving enough of this nutrient. Occasionally, vegans may suffer from iron deficiency, but this is usually because they are not eating a balanced vegan diet. Many plant-based foods are rich in iron and should be able to provide more than enough for a healthy person. One way to ensure that you are getting all the necessary nutrition is to take a vegan multivitamin. These supplements usually utilize ingredients like soy and yeast fermentations to provide a good variety of essential vitamins and minerals. Previously, vegans may have relied excessively on soy-based foods. Recent research suggests that too much soy may not be a good idea, especially for men. A more balanced approach is to alternate soy with other high-protein sources. For example, in addition to soy milk, you can also use almond or cashew milk. Balanced Vegan Meals Vegans can ensure they are receiving proper nutrition by eating a wide range of plant-based foods, including vegetables, nuts, beans, mushrooms, seaweeds, lentils, and fruit. They should eat whole foods, such as whole grain rice and wheat, as much as possible.

Sea vegetables are high in protein and in a variety of vitamins, antioxidants, and minerals including iodine. Seaweed can also provide substantial amounts of omega-3 fatty acids.

4 Sea vegetables are high in protein and in a variety of vitamins, antioxidants, and minerals including iodine. Seaweed can also provide substantial amounts of omega-3 fatty acids. You can also get omega-3s from chia seeds and flaxseeds, but these seeds do not contain DHA, a form of omega-3 important for brain health that comes only from marine food sources. Mushrooms are also a great source of protein and antioxidants, and a large Portobello mushroom is a good substitute for burger meat patties. While too much saturated fat is not good for the health, the body does benefit by ingesting moderate quantities. Coconut and palm oil are excellent sources for saturated fatty acids. Making smoothies is an easy way to concentrate many important nutrients and other beneficial compounds into a quick meal. You can add fresh fruit, green leafy vegetables, herbs, spices, yogurt, honey, and soy milk to your smoothie for a quick burst of energy. Cooking Appealing Vegan Meals As increasing numbers of people become vegan, there are more food products becoming available for these consumers. During holidays, for example, it is possible to choose from a number of turkey substitutes. These products may consist of soy beans, sesame seeds, or other protein-rich meat substitutes. The number of celebrity chefs that offer vegan recipes is also increasing. There are many ideas for making your own homemade vegan burgers and lasagna. Cookbooks are available that offer a wide variety of recipes for everything from appetizers to main courses and desserts. Generally, you can use some of the same culinary techniques employed in non-vegan cooking,

5 although you will want to exercise moderation. Since one of the main reasons for going vegan is to improve health, you want to be careful about using too much salt, sugar, and fats, even vegetable fat. Many vegans prefer to use sea salt as it has a broader range of mineral content with less sodium. While plant-based diets have less sodium in general than their meat-based counterparts, you should not try to compensate for this by adding extra sodium. Gradually reduce your salt intake, and eventually you will not crave the condiment as much. Conclusion Going vegan can dramatically improve your health, but beginners should start off slow at first. By gradually introducing more plant-based foods into their diet, they can adjust in a manner that will not cause unnecessary stress and anxiety. evolvingmeals.com

The University of North Texas Dining Services White Paper: A Vegetarian Diet

The University of North Texas Dining Services White Paper: A Vegetarian Diet Contents What is a Vegetarian? Types of Vegetarians A Vegetarian Diet Health Benefits for Vegetarians Nutritional Concerns for