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Watson called a meeting with six vegetarians, who in addition to not eating meat, didnt eat dairy.
In dietary terms it denotes the practice of dispensing with all products derived wholly or partly from animals.
registered dietitian and plant-based chef based in St. Louis, MO
But there are many more reasons that have compelled current vegans to take up the lifestyle.
What is the vegan diet?
A vegan diet excludes all animal products, says registered dietitianVandana Sheth, RD.
However, some people may choose to follow the dietary guidelines but not the lifestyle component.
There are gradations to it.
Its alsoa common misconceptionthat people who follow a plant-based diet dont eat animal products at all.
In this way, it is very different from a vegan diet.
Certainly more research needs to be done.
To this end, there are many benefits likely connected to living a vegan life stemming from this research.
registered dietitian and plant-based chef based in St. Louis, MO
(After all, Oreos are vegan.)
Its good for the environment
Caspero already mentioned one big benefit:Its good for the environment.
In news that will surprise no one, meat has the largest carbon footprint of any food source.
You know what had the lowest?
And for some people, the impact is enough to prompt them to go completely vegan.
Polyphenols are plant-compounds that have antioxidant properties andhelp control blood glucose levels.
They also found that the non-meat eaters consumed more fiber, which also contributed to the decreased cancer risk.
Additionally, one of the most common vegan sources of proteinbeansare themselves linked to living longer.
Because of this, it may not be the best eating plan for everyone.
Not getting enough can lead to fatigue and anemia.
Its also found innutritional yeast, which vegans commonly use to give food a cheesy taste.
Iron
Ironis another nutrient that plays a role in energy production and blood function.
(Aim to get18 to 19 milligrams a day, more if you are pregnant or breastfeeding.)
While meat is a common source for iron, Caspero says its certainly not the only one.
Dark leafy vegetables, whole grain pasta, and beans are all high in iron, she says.
And it really isnt hard to do this, she says.
One easy combo is whole grain pasta and tomato sauce.
It might also be prudent toeat more plant-based iron, since its less bioavailable.
(The average person needs eight milligrams a day.)
Beans are one great way vegans can ensure to get enough zinc, Caspero says.
Other vegan foods that are high in zinc include pumpkin seeds, cashews, and oatmeal.
Vegetables like collard greens and broccoli are very high in calcium, Sheth says.
One nutrient you wont see on this list: protein.
Later, the dietitians will detail the healthiest swaps for meat, fish, dairy, and eggs.
Healthy swaps for vegans
1.
Vegan substitutions for meat
No meat?
On average, beef has16 grams per serving.
However, its important to know that not all vegan meat products are healthy.
One thats withstood the test of time for a reason: soy milk.
But she also adds that too much soy can negatively effect the thyroid.
She also praises oat milk, the vegan milk darling of the moment.
Like whole oats, oat milk can provide energy and strengthen bones, she says.
Some vegan yogurt brands to keep en eye out for areSo Delicious,Oatly, andRipple.
If youre making scrambled eggs, tofu works really well as a substitute.
For a store-bought option,Just Eggsmakes vegan eggs out of mung beans andtastes very similar to real eggs.
How to switch to a vegan diet
1.
Start by just making little swaps or making a completely vegan meal once a week, Sheth says.
Its a complete misconception that vegan diets are boring, Sheth says.
Another misconception is that eating vegan is expensive.
Sprinkle fats, herbs, and spices throughout for seasoning and youve got yourself a literal recipe for success.
But what does it actually look like?
Keep reading for a sample menu plan for following the vegan diet.
Want a breakfast that delivers on fiber, protein, and healthy fats?
Try oatmeal topped with nut butter and fruit.
Lunch
You definitely dont have to stick with salad so you can go vegan for lunch.
Or, try thesevegan protein bites, made with vegan protein powder, nuts, cacao, and vanilla.
Originally published July 28, 2020.
Updated October 16, 2020.
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