Exploring the Vegan Way
As the buzz about plant-based meat continues to grow, you may have found yourself wondering whether you should try out a plant-based diet. Vegetarianism and veganism have been practiced for thousands of years for a variety of reasons, and recently it has become much easier to give up meat and animal products, thanks to the plethora of plant-based alternatives that are so close to the real thing.
Health benefits of plant-based diets
There’s no shortage of evidence that eating lots of fruits and vegetables contribute to a healthy body and brain. In fact, some research suggests that vegans and vegetarians generally have better health markers than omnivores. In fact, many health experts recommend plant-based diets to people who have heart problems, high blood pressure, diabetes and other health conditions.
There are many reasons people choose plant-based diets –
- Health concerns regarding animal protein
- Animal welfare and moral values
- Environmental concerns
- Personal preference
That said, no dietary recommendation is appropriate for every person and at the end of the day, you don’t need a reason for choosing a plant-based burger over a regular burger – no one should feel obligated to explain their food choices.
If you have been toying with the idea of becoming a vegan but are concerned about certain issues, the below will answer some of your questions:-
Will I get enough protein on a vegan diet?
There is a big misconception that plant-based foods cannot provide one with enough protein. Eating an array of plant foods gives us all the protein our bodies need. These foods include tofu, beans, chickpeas, green peas, sprouts, spinach, brown rice, broccoli, brown bread, lentils, peanut butter, oats, chia seeds, sesame seeds, pasta, almonds, nutritional yeast, textured vegetable protein – and more.
What about iron?
Fortunately plant-based foods like black beans, kidney beans, lentils, oats, pumpkin seeds, soya products, spinach, chickpeas and even whole-wheat bread are full of iron. If you eat enough of these, together with vitamin C for improved iron absorption, you should have no problem.
What about milk for calcium?
Probably a little-known fact is that you are able to get all the calcium you need from a plant-based diet, some even having more than dairy products. Excellent sources are broccoli, beans, dark leafy greens like kale, also nuts, seeds and soya products.
Can one get all essential fats from a vegan diet?
Good fats are plentiful in a vegan diet. By eating an assortment of fruits and vegetables, you will absorb all the omega-6 fatty acids that your body needs. Omega-3 fatty acids are a little trickier and are found in chia seeds, flaxseeds, ground flax and flax oil, hempseed oil and walnuts and it is advisable to either take a daily supplement or a teaspoon of flax seed oil.
Can one lose weight on a vegan diet?
Yes, most vegans lose weight when changing from a meat and dairy diet or even from a vegetarian diet. From a personal experience, I am finding it so easy to maintain a healthy weight on a healthy vegan diet. One can of course swap the ice cream, chocolates and cakes for crisps, vegan toasties and starch – if this is the case, you will be unlikely to see a weight drop.
What happens to the animals if we stop eating them?
Almost all cows are artificially inseminated, so they don’t breed unless they are made to. Animals are farmed according to consumer demands. When there is less demand, farmers will breed fewer animals.
What would happen to the land currently used for factory farming?
This land could be used to raise crops for the growing human population. Ultimately, an end to world hunger could be achieved.
Isn’t soya unhealthy?
Soya is greatly misunderstood. It is made from soya beans and contains phyto-oestrogens (plant oestrogens), or ‘isoflavones’. Isoflavones are also considered anti-oxidant compounds. This means they reduce damage due to oxygen (such as that caused by free radicals) and may help fight against certain types of cancer. Phyto-oestrogens are not the same as the oestrogen our bodies produce.
A vegan way of eating is just as tasty, if not more tasty than a meat and dairy-based diet. There are so many amazing, wonderfully tasty plant-based and dairy-free foods – cheese, yoghurt, ice cream, chocolate, biltong, sausages. The most delicious chocolate cake I have ever eaten was a vegan cake.
Give it some thought – be good to yourself and the environment!
