19
Jul, 2023
What to know about lacto-ovo-vegetarian diets

What to know about lacto-ovo-vegetarian diets

A lacto-ovo-vegetarian diet includes eggs and dairy but avoids other animal products. Some research associates vegetarian diets with health benefits, such as reducing inflammation and lowering blood pressure.

However, people should try to avoid too many processed foods, which can negate these health benefits. Instead, they should focus on eating whole foods.

This article https://thevegangarden.com/‘s defines what a lacto-ovo-vegetarian diet is and looks at what the evidence says about its health benefits and potential risks. It lists what to eat and what to avoid and gives an example of a 5-day meal plan.

What is a lacto-ovo-vegetarian diet?

A lacto-ovo-vegetarian diet excludes meat, poultry, and fish but includes eggs and dairy products. People commonly refer to this dietary pattern simply as a vegetarian diet.

The word “lacto” refers to milk, and “ovo” refers to eggs. Similarly, someone could choose to follow a lacto-vegetarian diet, excluding eggs but consuming milk.

People may follow a lacto-ovo-vegetarian diet for ethical reasons, such as animal rights or to help the environment. Other people choose the diet for health or religious reasons, or simply as a personal preference.

As farmers do not slaughter animals to obtain eggs, milk, and honey, many vegetarians choose to eat these foods. However, some people who follow a vegan diet may argue that the dairy and egg industries do involve slaughter or other animal cruelty and that producing honey exploits bees.

What to know about lacto-ovo-vegetarian diets

Health benefits

A vegetarian diet that includes whole foods, fruits, and vegetables can help reduce a person’s risk of some chronic diseases. The following looks at what the evidence says about potential health benefits.

Anti-inflammatory

A 2019 review and meta-analysis indicated that people eating a vegetarian diet might have lower levels of the inflammatory markers C-reactive protein and fibrinogen.

According to the authors, these inflammatory markers are a risk factor for cardiovascular disease, diabetes, and metabolic syndrome. They also suggest that lower body mass index (BMI) scores among vegetarians may, in part, account for the anti-inflammatory effects.

Furthermore, eating a wide range of plant foods means that vegetarians may consume higher amounts of antioxidants, which are anti-inflammatory and beneficial to health.

Lowering blood pressure

A 2020 systematic review and meta-analysis concluded that there is a link between vegetarian diets and significant reductions in blood pressure compared with omnivorous diets. This may play a key role in managing hypertension.

The same review indicated that vegetarian diets are low in cholesterol and saturated fat and high in antioxidants, and these factors can lower blood pressure.

Preventing diabetes

A 2017 meta-analysis of data from 14 studies indicated that a vegetarian diet could reduce the risk of diabetes.

The authors suggest that a lower BMI may contribute to the reasons for this, which also include eating risk-reducing foods such as whole grains and vegetables.

Managing weight

A 2021 review suggests that vegetarians may have better control of their weight in the long term and may adhere to vegetarian diets better than people who follow other diets, such as paleo, weight loss, or gluten-free.

However, the review pointed out that some studies have highlighted increased anxiety and eating disorders among vegetarians, raising the possibility that young people may adopt the diet to limit their food intake.

Risks

There are potential risks of a vegetarian diet, particularly for certain groups of people. There are also some myths about the diet’s nutritional inadequacies.

Inadequate protein myth

Some people have concerns that vegetarian diets do not provide adequate protein or amino acids.

However, a 2019 review indicated that vegetarians consume an average of 1.04 grams (g) of protein per kilogram (kg) of body weight, according to two large studies. This amount is higher than the Recommended Dietary Allowance (RDA) of 0.8 g/kg body weight.

The same review also analyzed the amino acid profile of vegetarian diets. The authors concluded that when diets are at least slightly varied, choosing plant proteins with complementary amino acid patterns is overcautious.

Groups of people at risk

People of certain ages should be careful to ensure that they consume enough essential nutrients on a vegetarian diet.

The Dietary Guidelines for Americans advise that young children and people who are pregnant, breastfeeding, or chestfeeding should seek nutritional advice on following a vegetarian diet.

Depending on how many animal products they include in the diet, there is a risk that they may not meet daily requirements for nutrients such as vitamin B12, iron, and omega-3 fatty acids.

Similarly, older people who may have limited cooking resources or access to healthy food may miss essential nutrients by following a vegetarian diet.

Groups of people who may be at risk can choose to take a vegetarian supplement. However, they should choose a product that does not contain a gelatine capsule.

Processed foods

Another potential risk of a vegetarian diet is that someone may choose more processed foods than whole foods.

The recent boom in plant-based diets means that many “junk food” alternatives are available with higher sugar, fat, and salt levels than whole food ingredients.

Eating too many processed foods can cause weight gain and feelings of lethargy and fatigue.

19
Jul, 2023
Ovo-Vegetarian Diet: A Complete Guide and Meal Plan

Ovo-Vegetarian Diet: A Complete Guide and Meal Plan

Vegetarians who cut out all animal-based foods from their diet except eggs are ovo-vegetarians. Here’s an example of a ovo-vegetarian diet meal plan.

An increasing number of people around the world follow vegetarian diets for a variety of health, environmental, financial, and religious reasons.

There are several different types of vegetarianism, including the ovo-vegetarian diet.

This https://thevegangarden.com/‘s article tells you everything you need to know about the ovo-vegetarian diet and provides a sample menu.

What is an ovo-vegetarian diet?

An ovo-vegetarian diet excludes all animal-based foods except for eggs.

Meat, poultry, fish, or dairy products like milk, yogurt, and cheese are eliminated, but whole eggs, egg whites, and egg-containing foods like mayonnaise, egg noodles, and certain baked goods are permitted.

Ovo-vegetarian diets are somewhat less popular than vegan diets, which exclude all animal-derived foods and byproducts completely, as well as lacto-ovo-vegetarian diets, which include dairy products and eggs but not meat, poultry, or fish.

Well-planned vegetarian diets of any kind tend to be nutritious and very healthy. Still, there are several reasons why someone may choose an ovo-vegetarian diet over other types.

Whole eggs are both affordable and nutritious, making them a great addition to almost any diet. They serve as an excellent source of high-quality protein, B vitamins, and anti-inflammatory compounds.

In fact, some people choose to include eggs in an otherwise animal-free diet if they have difficulty meeting their nutrient needs on a strictly vegan diet.

An ovo-vegetarian diet would also be an appropriate choice for someone who wants to be a vegetarian but has allergies or sensitivities to dairy products.

Furthermore, others may choose the diet because of religious, environmental, or ethical concerns about the treatment of animals used to produce meat and dairy.

Those who are motivated by these ethical issues often make sure to only eat humanely sourced eggs and egg products.

Ovo-Vegetarian Diet: A Complete Guide and Meal Plan

Many potential benefits

An ovo-vegetarian diet may benefit your health in various ways.

May contribute to improved diet quality

Research suggests that people who follow vegetarian diets typically eat more nutrient-dense foods, such as fruits, vegetables, legumes, and whole grains, compared to non-vegetarians.

They also tend to consume fewer calories from added sugars and saturated fats and are better at adhering to recommendations for sodium intake.

Many experts think that this may be the reason why vegetarians typically have better health outcomes than non-vegetarians, but more research is needed before a clear cause-and-effect relationship can be established.

Good for your heart

If you’re looking to make dietary changes that benefit your heart, an ovo-vegetarian diet could be effective.

Multiple studies observe that vegetarians may have a 30–40% reduced risk of heart disease, compared to non-vegetarians.

What’s more, when paired with regular exercise and stress management practices, vegetarian diets have been shown to lower blood pressure and cholesterol levels, as well as reverse the accumulation of plaque within blood vessels.

Promotes balanced blood sugar

Well-planned vegetarian diets may reduce your risk of type 2 diabetes by improving blood sugar control and insulin sensitivity.

A recent review of 14 studies found that vegetarians are approximately 25% less likely to develop type 2 diabetes, compared to non-vegetarians.

Additionally, people who already have the condition may experience improved insulin sensitivity and better blood sugar control on a vegetarian diet.

The typically higher intake of whole grains, fruits, and vegetables of those on vegetarian diets seems to play a significant role in diabetes prevention.

More specifically, foods like dark leafy greens and root vegetables that are high in fiber, beta-carotene, vitamin C, and magnesium may have the strongest preventive effects.

Other benefits

Vegetarian diets are associated with several other health and lifestyle benefits, including:

  • Weight loss. Vegetarian diets are often lower in calories and may promote weight loss more effectively than omnivorous diets.
  • Support gut health. Vegetarian diets are rich in fiber and health-promoting plant compounds that can increase the growth of healthy gut bacteria, which leads to better digestive function and improved immunity.
  • May reduce cancer risk. Some studies indicate that vegetarian diets may reduce cancer risk by up to 12%, though more research is needed.
  • More affordable. High-quality meat and dairy products can be rather expensive. Thus, vegetarian diets may be more affordable.

Though vegetarian diets have many positive attributes, it’s important to remember that no specific result is guaranteed.

Possible drawbacks

For most people, an ovo-vegetarian diet is very safe and healthy. However, you may fall short of obtaining certain essential nutrients if you don’t plan your diet well.

Insufficient protein intake

Eating enough protein is essential for maintaining healthy bones, muscles, organs, skin, and hair.

Many non-vegetarian diets rely on meat and dairy products for protein. As an ovo-vegetarian diet excludes these foods, you need to ensure that you’re getting protein elsewhere.

Eggs, legumes, nuts, and seeds are all great protein options that are ovo-vegetarian friendly.

Vitamins, minerals, and omega-3s

Some of the most common nutrient deficiencies in vegetarian diets include iron, calcium, zinc, omega-3 fats, and vitamins D and B12.

Meat, fish, and dairy products are often a major source of these nutrients in non-vegetarian diets. Therefore, removing them may lead to deficiencies if you’re not careful to replace them with vegetarian alternatives.

Here are a few foods that can provide these nutrients as you transition to an ovo-vegetarian diet:

  • Iron. Including eggs and plant-based sources of iron like lentils, soybeans, garbanzo beans, brown rice, iron-fortified cereals, dried fruit, pumpkin seeds, and pistachios is a smart way to meet your iron needs.
  • Calcium. Regularly include foods like white beans, turnip greens, arugula, bok choy, tofu, and calcium-fortified foods in your diet to ensure adequate calcium intake.
  • Vitamin D. Spending time in the sun is the best way to encourage vitamin D production in your skin. Eggs from pasture-raised chickens, fortified foods, and mushrooms treated with UV light are also good sources.
  • Vitamin B12. Eggs are a good source of vitamin B12. The same holds true for fortified foods like milk substitutes or nutritional yeast.
  • Zinc. Whole grains, eggs, nuts, seeds, and legumes are all good sources of zinc that are ovo-vegetarian friendly.
  • Omega-3 fats. Chia seeds, flax seeds, hemp hearts, and walnuts are great plant-based sources of omega-3 fats. Additionally, eggs from hens that are fed omega-3-enriched feed can provide these healthy fats.

If you find that you’re unable to meet your needs for any of these nutrients through diet alone, consult your healthcare provider or a dietitian about taking supplements.

Vegetarian junk foods

Not all ovo-vegetarian-friendly foods are healthy.

Dairy-free pastries, fried foods, processed vegetarian meat substitutes, as well as sugar-sweetened beverages, cereals, and candies, technically fit an ovo-vegetarian lifestyle but should be consumed sparingly, if at all.

A healthy vegetarian diet emphasizes whole, nutrient-dense foods and limits refined grains, added sugars, heavily refined oils, and other ultra-processed junk foods.

Foods to eat

Though certain foods are restricted on an ovo-vegetarian diet, you have plenty of nutrient-dense options from which to choose.

A well-planned ovo-vegetarian diet is ideally comprised of a variety of whole, plant-based foods, such as:

  • Fruit: apples, oranges, pears, berries, bananas, pineapple, mango, grapes, avocado
  • Vegetables: leafy greens, carrots, potatoes, asparagus, turnips, broccoli, cauliflower, cucumbers, radishes, bell peppers, cabbage, tomatoes, summer and winter squash
  • Grains: rice, corn, quinoa, amaranth, buckwheat, bulgur, barley, oatmeal, pasta, crackers, popcorn, cereals, bread (made without milk or butter)
  • Legumes: soybeans, tempeh, tofu, miso, lentils, black beans, garbanzo beans, kidney beans, peas, peanuts, pinto beans, navy beans
  • Nuts and seeds: walnuts, macadamia nuts, pecans, pistachios, almonds, cashews, Brazil nuts, hemp seeds, chia seeds, sunflower seeds, nut butters, flax seeds
  • Eggs and egg products: whole eggs, egg whites
  • Dairy substitutes: soy milk, almond milk, oat milk, hemp milk, cashew milk, dairy-free yogurt, dairy-free cheeses
  • Oils: olive, avocado, walnut, flaxseed, and coconut oils
  • Beverages: coffee, tea, water, mineral water, non-dairy milks

Keep in mind that just because a food is vegetarian doesn’t mean it’s healthy. To reap the health benefits of an ovo-vegetarian diet, it’s important to focus on whole, minimally processed foods as much as possible.

Foods to avoid

The main foods to avoid on an ovo-vegetarian diet are meats and dairy products, but certain meat-based food additives should be excluded as well.

If you’re transitioning to an ovo-vegetarian diet, avoid the following:

  • Red meat: beef, lamb, pork
  • Poultry: chicken, turkey, duck
  • Fish and shellfish
  • Dairy: milk, yogurt, cheese, butter
  • Baked goods: breads and pastries made with milk or butter
  • Meat- and dairy-derived food additives: gelatin, lard, carmine, casein, whey
  • Other items: animal-based broths, pâté, fish sauce, certain omega-3 supplements, non-dairy creamer, Caesar dressing

You may find vegetarian alternatives for many of these foods. Still, keep in mind that these substitutes may not always be nutritionally equivalent.

For example, most dairy-free milk alternatives don’t provide the same amounts of protein and minerals as regular cow’s milk. This doesn’t make them a bad option per se, but it’s worth considering if your goal is to build a nutritionally complete vegetarian diet.

Sample menu

Though nutritional needs and dietary preferences may vary, here’s an example of what five days on an ovo-vegetarian diet may look like.

Monday

  • Breakfast: coconut-chia pudding with frozen berries and walnuts
  • Lunch: lentil vegetable stew with flax crackers
  • Dinner: tofu-vegetable stir fry with brown rice

Tuesday

  • Breakfast: whole-grain toast with braised greens and poached eggs
  • Lunch: hummus-and-vegetable sandwich wrap with a side of berries
  • Dinner: quinoa bowl with black beans, nutritional yeast, mixed greens, guacamole, and salsa

Wednesday

  • Breakfast: green smoothie made with spinach, hemp protein powder, cashew milk, almond butter, bananas, ginger, and avocado
  • Lunch: egg-salad sandwich on whole-grain bread
  • Dinner: spicy peanut noodles with edamame, purple cabbage, and cilantro

Thursday

  • Breakfast: oatmeal with fresh fruit, hemp seeds, and slivered almonds
  • Lunch: leftover peanut noodles
  • Dinner: smoky tempeh with roasted vegetables and vegetarian mushroom risotto

Friday

  • Breakfast: egg-and-vegetable scramble with a side of fresh fruit
  • Lunch: white bean, kale, and tomato soup with whole-grain toast
  • Dinner: cauliflower-and-chickpea tacos with cilantro-lime cashew cream sauce

The bottom line

The ovo-vegetarian diet is a type of vegetarianism that excludes all animal products except for eggs.

As long as it’s well planned, this way of eating can provide all the nutrients your body needs and may offer various benefits, including a reduced risk of heart disease and diabetes.

If you plan to transition to an ovo-vegetarian diet, be sure to include a variety of whole grains, legumes, nuts, seeds, vegetables, and fruits to ensure you’re getting the most out of your diet.

17
Jul, 2023
Vegan Leather: What It Is and Why It Belongs in Your Closet

Vegan Leather: What It Is and Why It Belongs in Your Closet

What’s so great about vegan leather? Only everything. Number one, it’s not made from the skins of dead animals. Plus, it’s eco-friendly—and très chic.

But what is vegan leather?

Vegan leather is often made from polyurethane, a polymer that can be made to order for any designer’s whim. It can also be made from innovative and sustainable materials such as pineapple leaves, cork, apple peels, other fruit waste, and recycled plastic and used to create products that put animal skins to shame.

For example, PETA Business Friend Desserto’s vegan leather is stylish, sustainable, and made of cactus. Yes, you read that correctly! Desserto makes beautiful vegan leather out of cactus. It’s good for the planet, good for animals, and good for your soul.

Stella McCartney is on the growing list of designers who feature only vegan leather in their collections. And no wonder: Vegan leather is versatile. From moto jackets in every cut and color to the perfect little black dress—and even intimate items that are sure to tickle one’s fancy—there’s a vegan leather version.

That’s just for starters. You can also find vegan leather shoes, boots, handbags, billfolds, and seat covers for your car. And if you have deep pockets, several luxury automakers offer vegan leather seating, including Tesla, BMW, Mercedes-Benz, Lexus, and Ferrari.

Not only does vegan leather make you look good, it also makes you feel good because it’s cruelty-free. More than a billion cows, pigs, goats, sheep, alligators, ostriches, kangaroos, and even dogs and cats are cruelly slaughtered for their skins every year. The tails and horns of many of these animals are cut off without painkillers, and some are even skinned and cut apart while still conscious. By contrast, vegan leather offers a killer look without any killing.

Planet Earth loves sustainable vegan leather, too. Turning skin into leather takes loads of energy and a toxic brew of chemicals—including mineral salts, coal-tar derivatives, formaldehyde, oils, dyes, and finishes, some of them cyanide-based. Tannery waste contains water-fouling salt, lime sludge, sulfides, acids, and other pollutants.

Vegan Leather: What It Is and Why It Belongs in Your Closet

So what’s in your closet? Start shedding your skins today with these new and eco-friendly trends from https://thevegangarden.com/‘s recommendations:

Vegan Leather Jackets

Motorcycle jackets are tough, edgy, and always in style.

If you don’t see a vegan label, look for key words like “faux leather,” polyurethane, or “manmade” materials. Check out these hot faux-leather jackets from Zara.

There’s no shortage of fantastic faux-leather looks at ASOS.

Vegan Leather Belts

Cork is the new vegan material on the block—a recyclable, biodegradable, and versatile material, it can be made to look and feel like leather. Corkor makes a great cork belt that has a rustic look that goes well with any pair of pants.

Vegan Wallets

Swap out your old bi-fold wallet for a classic vegan wallet by roandco.

Pixie Mood also offers lots of gorgeous vegan clutches and wallet purses to suit your style.

Vegan Purses

This Circle Crossbody bag made out of Banbū Leather is bold and beautiful. von Holzhausen’s vegan bamboo-based material is truly inspiring, and the company’s mission is to replace all animal-derived leather in the world with humane alternatives.

Ditch cow skin and go for apple peel leather like this purse by Veggani.

Vegan Leather Backpacks

Get yourself a sturdy vegan leather backpack to store the essentials. Urban Expressions offers backpacks in every style, from metallic vegan leather to embroidered.

Check out this backpack featuring microfiber vegan leather by Doshi.

Vegan Messenger Bags

Eve Cork makes messenger bags featuring cork leather in several gorgeous styles.

If you’re a busy professional and always on the run, go for a vegan leather briefcase. Doshi briefcases are slim, strong, and always classy.

All of Jentil’s bags, including this Tote Bag made from cork are available in natural, marble, and black colors.

Vegan Leather Sneakers

Say goodbye to waste and hello to innovative, sustainable fabrics. These sneakers from Good News x H&M are made from Bananatex, a durable and waterproof textile made with fibers from banana plants.

Faux Leather Pants

A mix of trousers and leggings, of course! These vegan leather pants from ASOS are worn best with a sultry sweater for a casual look or a cropped top for a night out.

Vegan Leather Mini Skirt

This Black Vegan Leather Mini Skirt by Delikate Rayne is so stylish that we can hardly stand it. If you really want to stop traffic, we recommend that you wear it with the matching bustier (sold separately). The set is also available in white.

Faux Ostrich Leather Bag

You don’t have to pluck feathers from ostriches to make bumpy leather—this faux ostrich–leather bag by GUNAS New York is vegan and just what you’re looking for.

Vegan Leather Boots

It’s always high time to break out a pair of vegan leather boots by Kat Mendenhall, whether you’re a city slicker or a small-town soul.

Sturdy, waterproof, and long-lasting—the materials in these vegan work boots tick all the boxes.

17
Jul, 2023
What Is Vegan Collagen?

Vegan Collagen: What to Know

Collagen is a protein that your body makes naturally. It’s found in many parts of the body including hair, skin, nails, bones, cartilage, tendons, ligaments, blood vessels, and intestines. It makes your skin more elastic and bones stronger.

As you get older, your body naturally slows down collagen production. When this happens, you may start to see your skin sag and wrinkle. To try to avoid that, some people take collagen supplements. It’s sold in many forms including powders, pills, creams, and injections.

Collagen supplements are usually made from animal products like bone broth using pigs, beef, and fish. But as more people cut back on or eliminate animal products, vegan collagen has become popular. There’s not much research on vegan collagen and its benefits or risks, though.

Being a vegan means that you don’t eat anything that came from an animal, include meat, fish, poultry, eggs, dairy products, and even honey. Being a vegetarian is a less strict approach. And other people emphasize plant-based foods without necessarily becoming vegan or vegetarian.

Some scientists say that they’re able to genetically modify things like yeast and bacteria to create animal-free “vegan” collagen. Others are working on ways to bio-engineer it. But more research is needed on whether it delivers the same type of results as animal-based collagen products. So you have to keep reading in https://thevegangarden.com/ for know all the information about it.

What Is Vegan Collagen?

When your body makes collagen, it needs nutrients to help with that process. Experts generally recommend prioritizing nutrients from food instead of dietary supplements.

If you’re vegan, there are things you can eat to boost your body’s ability to naturally produce more collagen. Your body also needs foods high in nutrients like vitamin C, zinc, and copper to boost the production.

Plant foods that can help with this include:

  • Beans
  • Oranges
  • Red and green peppers
  • Tomatoes
  • Broccoli
  • Whole grains like rice, corn, and wheat
  • Nuts

Nutritionists suggest you get five to nine servings of fruits and vegetables to meet your body’s needs.

Also, make it a habit to wear sunscreen every day. This can stop ultraviolet rays from the sun from breaking down the collagen in your skin. Use a “broad spectrum” sunscreen that has at least SPF 30 with zinc oxide or titanium dioxide listed in the ingredients. It also helps to stay hydrated so your skin looks its healthiest.

If you’re considering buying vegan collagen at your local drugstore or online, be sure to:

  • Research the company’s website.
  • Look up the active ingredients they use.
  • Be skeptical of any claims that may sound too good to be true.
  • Don’t take more than the suggested amount.

Tell your doctor about any supplements you take, and why. If you’re having problems with your skin and hair, consult a dermatologist for a diagnosis and a treatment plan.

The FDA does require supplement makers to use good manufacturing practices, but it doesn’t regulate dietary supplements that same way it does prescription medications. If you do take vegan collagen and have a bad reaction, tell your doctor as you would with any supplement or other product.

16
Jul, 2023
What Is the Alkaline Diet, and Is It Safe?

What Is the Alkaline Diet, and Is It Safe?

The alkaline diet promotes good-for-you-foods, but its primary promise doesn’t hold up

With all the chatter out there about the alkaline diet, it’s easy to think that maybe there’s something to it. It has a science-y name that rings of chemistry-based truth. There are easy-to-follow lists all over the internet telling you what to eat and what to avoid. Pro athletes are hyping it. Celebrity influencers are all over it. Maybe this is the real deal, right?

Except, like so many things in life, the claims made by fans of the alkaline diet aren’t so clear cut. And its promise to “hack” your body’s functions just doesn’t stand up to scientific rigor.

“All in all, the alkaline diet can be safe and beneficial if done right,” says registered dietitian Anthony DiMarino, RD. “This diet can help keep you healthy, but not for the reasons you might think.”

DiMarino breaks down the pros and cons of this trending diet in this website https://thevegangarden.com/ so you can decide if going alkaline is right for you.

What is the alkaline diet?

If you remember much from science class, or if you spend time maintaining a pool or garden, you might be familiar with pH — a measurement of how acidic or basic (alkaline) a solution is. It’s scored on a scale of 0 to 14.

  • A pH of 0 to 6 is acidic.
  • A pH of 7 is neutral.
  • A pH of 8 or higher is basic, or alkaline.

The alkaline diet is based on the unproven notion that there are health benefits to be gained by moving your body chemistry to the alkaline side of the scale. Proponents of the diet say that by eating foods that are alkaline, instead of acidic or neutral, you’ll:

  • Ward off chronic conditions like osteoporosis and cancer.
  • Increase your energy.
  • Lose weight.

Here’s the thing, though: Some parts of your body are naturally acidic. Some parts of your body are naturally alkaline. And there’s not really anything you can do to change that — nor would you really want to.

“Your body is a smart machine. It regulates pH very well on its own,” DiMarino says. “Our stomachs are very acidic, so they can break down food. Our skin has a slightly acidic pH to protect against bacteria. Our lungs and kidneys work to remove metabolic waste and keep our body pH where it needs to be.”

Your blood stays at an alkaline level between about 7.2 and 7.4. If the pH falls out of that range, it can be fatal. Lucky for us, though, nothing you eat will change your blood pH.

What Is the Alkaline Diet, and Is It Safe?

Should I try the alkaline diet?

The alkaline diet emphasizes choosing natural foods that are generally good for you, so in some ways, it can be a benefit to your health. But it’s not without some downfalls.

DiMarino considers the pros and cons.

Pro: Alkaline foods are generally healthy choices

Unlike some other fad diets (here’s looking at you, fruitarians), the alkaline diet is packed full of foods that have high nutritional value. It restricts added sugars and encourages avoiding packaged foods in favor of fresh foods that are well-known for their health value.

“The alkaline diet encourages low-processed, whole foods, which have been shown to prevent disease in the long term, so in that respect, it can be considered a healthy eating pattern,” DiMarino notes.

Some of the pillars of an alkaline diet are foods we know to be solid staples of a healthy diet:

  • Fruits and unsweetened fruit juice.
  • Grains like wild rice, oats and quinoa.
  • Legumes.
  • Non-starchy vegetables, like leafy greens, broccoli, cabbage and carrots.
  • Nuts.
  • Seeds.

These are some of the same foods that research has shown to be heart-healthy, weight loss-friendly and all-around good for you. So it stands to reason that, yes, when you make healthy, whole foods the basis of your diet, you can reap some serious health benefits.

Con: You may miss out on protein and other nutrients

Protein is important to help grow and repair muscle, supply nutrients to your body and much more. But if you’re adhering closely to the alkaline diet, many common sources of protein are off limits.

The alkaline diet is a plant-based diet. Similar to a vegan diet, it doesn’t allow for any animal proteins, including meats, eggs or dairy. People who follow a vegan diet can get sufficient nutrients from plant-based proteins like:

  • Lentils.
  • Soybeans and soy milk.
  • Tempeh.
  • Tofu.

The strictest followers of the alkaline diet, however, will say these foods are acidic or acid-forming and should be avoided. Other alkaline diet followers allow for small amounts of plant proteins, from soy or lentils for example.

“Following a rigid alkaline diet will make it difficult to get enough nutrients like protein, iron and calcium,” DiMarino cautions. “Low protein can cause loss of muscle mass. Low iron can cause anemia. And low calcium can be a risk to your bone health.”

The U.S. Department of Agriculture recommends:

  • Adult women and people assigned female at birth (AFAB) consume 5 to 6.5 ounces of protein each day.
  • Adult men and people assigned male at birth (AMAB) consume 5.5. to 7 ounces of protein each day.

Con: The alkaline diet can be intensive and costly

If you’re committed to food sourcing and meal prep (or if you have a personal chef à la Hollywood royalty), an alkaline diet can fit into your lifestyle. But the barrier to entry may be too high for some people.

Keeping all the right fruits, veggies and grains on hand (and fresh) requires some careful planning on your part. Whole, nutritious foods aren’t readily available to all people in all seasons, and their cost can be a barrier. There’s even alkaline water on the market, sold at a premium.

“An alkaline diet is not inherently easy to follow,” DiMarino says. “It focuses almost exclusively on whole, unprocessed foods, which can depend on the season and may be hard to find sometimes. These foods tend to be more expensive and labor-intensive. An alkaline diet can be sustainable, but you need to be able to plan it carefully and ensure you’re meeting your nutritional needs.”

When you’re following an alkaline diet, eating in restaurants, getting take-out or grabbing a convenient quick bite could prove difficult. And not everyone has time or experience in pre-planning and preparing each meal and snack to ensure optimal nutrition.

Seeing the results

People following the alkaline diet regularly use what they call a dipstick to analyze the pH in their urine to see if the diet is “working.” While it’s true that the pH of your pee will change from acidic to alkaline if you follow an alkaline diet (and pretty quickly, too), DiMarino says the pH of your urine doesn’t reflect anything about the current state of your health.

“Our urine is a great way to get rid of the metabolic waste from what we eat,” he says. “Your urine pH reflects what you had to eat recently, but it doesn’t signify anything about the quality of your diet or current nutritional status.”

Should I talk with a doctor about the alkaline diet?

If you’re considering following the alkaline diet, talk with a doctor or a registered dietitian to see if you would benefit, and discuss ways to ensure you’re getting all the nutrients your body needs.

“I would recommend to anyone trying to start a new diet, especially a trendy one, to discuss it with their healthcare provider,” DiMarino says. “They’ll be able to provide you with a thorough assessment and evidence-based strategies to meet your goals.”

No matter what you eat, you won’t change your body’s pH — which means that at the end of the day, the primary promise of the alkaline diet isn’t based on scientific fact.

If you’re able to put in the work and ensure you meet your nutritional needs, the alkaline diet may effectively help you lose weight and ward off some common chronic conditions. But tried-and-true methods like regular exercise and a healthy, balanced diet remain the gold standard — no dipstick-pee-test required.

13
Jul, 2023
6 Science-Based Health Benefits of Eating Vegan

6 Science-Based Health Benefits of Eating Vegan

Vegan diets offer a range of health benefits.

For people looking to lose weight, a vegan diet can help. Eating vegan may also help you maintain your heart health. What’s more, this diet may offer some protection against type 2 diabetes and certain cancers.

This https://thevegangarden.com/‘s article examines the science behind the potential benefits of vegan diets. We’ll highlight some recipe ideas that feature the versatility of plant-based, whole food eating. And if you’re wondering how a vegan diet differs from a vegetarian one, we’ll cover that, too.

A vegan diet is richer in certain nutrients

Switching to a vegan diet from a typical Western diet means you’ll eliminate meat and animal products.

This will lead you to rely more heavily on other foods. In the case of a whole food vegan diet, replacements take the form of:

  • whole grains
  • fruits
  • vegetables
  • beans
  • peas
  • nuts
  • seeds

Since these foods make up a larger portion of a vegan diet than a typical Western diet, they can lead to a higher daily intake of certain beneficial nutrients.

Several studies have reported that vegan diets tend to provide more fiber, antioxidants, and beneficial plant compounds. They also appear to be richer in potassium, magnesium, folate, and vitamins A, C, and E.

Vegan diets even appear to be higher in iron. However, the form of iron that plants provide is not as bioavailable — meaning, your body is not as able to absorb it — as the form found in animal foods.

Yet, not all vegan diets are created equal.

For instance, poorly planned vegan diets may not provide sufficient amounts of vitamin B12, niacin, riboflavin (vitamin B2), vitamin D, calcium, iodine, selenium, or zinc.

That’s why it’s essential to choose whole plant foods and fortified foods. You may need to consider supplements for nutrients such as vitamins B12 and D, zinc, and calcium, since these may be lacking in a vegan diet.

Eating vegan can help you lose excess weight

An increasing number of people are turning to plant-based diets in hopes of shedding excess weight. While there’s no guarantee that a vegan diet will lead to weight loss, there may be some good reasons to give it a try.

Many observational studies suggest that vegans tend to be thinner and have lower body mass indexes (BMIs) than nonvegans.

In addition, several randomized controlled studies — the gold standard in scientific research — report that vegan diets are more effective for weight loss than the diets they are compared with.

Findings include:

  • A small study found that people eating a low fat, high fiber vegan diet lost more weight than those eating a conventional low fat diet.
  • Participants following a vegan diet lost an average of 13 lbs (6 kg) over 16 weeks, while those following the Mediterranean diet did not see any weight loss.
  • Vegan eaters also lost more weight in a study than people who included meat or fish in their diets. Vegetarians lost just as much weight as vegans in this study.
  • When comparing a low fat, whole food vegan diet to a standard omnivorous diet over 16 weeks, the vegan diet resulted in an average of 13 lbs (6 kg) of weight loss. People eating their regular diets did not experience significant weight loss.

What’s more, a small study comparing the weight loss effects of five different diets concluded that vegetarian and vegan diets were just as well-accepted as semi-vegetarian and standard Western diets.

Even when study participants weren’t following the diets perfectly, the people in the vegetarian and vegan groups still lost more weight than those on a standard Western diet.

Overall, more studies are needed to understand which aspects of a vegan diet make the biggest difference when it comes to weight loss. Whether a diet is vegan or not, many factors can affect how well a weight loss diet works, including:

  • fiber content
  • calorie levels
  • eating whole foods versus processed foods

A vegan diet appears to lower blood sugar levels and improve kidney function

A vegan diet may also provide benefits for type 2 diabetes and declining kidney function.

Indeed, vegans tend to have lower blood sugar levels and higher insulin sensitivity and may have a lower risk of developing type 2 diabetes.

Even if you don’t go fully vegan, increasing your intake of healthy plant-based foods and decreasing your intake of meat- and dairy-based foods may reduce your type 2 diabetes risk.

A 2006 study even reported that a vegan diet lowers blood sugar levels in people with diabetes more than the recommended diet from the American Diabetes Association (ADA).

In one 2009 study, 43% of participants following a vegan diet were able to reduce their dosage of blood sugar-lowering medication, compared with only 26% of participants who followed an ADA-recommended diet.

6 Science-Based Health Benefits of Eating Vegan

Lower risk of diabetes complications

In general, a vegan diet is thought to lower the risk of complications for people with type 2 diabetes.

People with diabetes who substitute plant protein for meat may reduce their risk of poor kidney function, but more research is needed on this topic.

What’s more, several studies report that a vegan diet may help to relieve pain caused by peripheral neuropathy, a common condition in people with diabetes. But more evidence is needed before experts can confirm that this approach is effective.

Going vegan may protect against certain cancers

According to the World Health Organization, at least one-third of all cancers can be prevented by factors within your control, including diet.

Benefits of eating more plant foods

Vegans generally eat considerably more legumes, fruits, and vegetables than nonvegans. This may explain why a 2017 study found that vegans may benefit from a 15% lower risk of developing cancer.

For instance, eating legumes regularly may reduce your risk of colorectal cancer by 9–18%.

And according to the National Cancer Institute, eating higher amounts of plant-based foods reduces your risk of several types of cancer, including stomach, lung, mouth, and throat cancers.

It may also reduce the risk of colon, prostate, and pancreatic cancers.

What’s more, vegan diets generally contain more soy products, which may offer some protection against breast cancer.

Benefits of avoiding meat

Avoiding certain animal products may also help reduce the risk of prostate, breast, stomach, and colorectal cancers. Red meat, smoked meat, or processed meats and meats cooked at high temperatures are thought to promote certain types of cancers.

Because a vegan diet does not contain meat, vegans don’t consume these foods. This could lower their cancer risks.

Effects of avoiding dairy

Vegans also avoid dairy products, which some studies suggest may slightly increase the risk of prostate cancer.

On the other hand, there is evidence that dairy may help reduce the risk of other cancers, such as colorectal cancer.

So, avoiding dairy may not be the factor that lowers vegans’ overall risk of cancer.

It’s important to note that these studies are observational. They make it impossible to pinpoint the exact reason vegans have a lower risk of cancer.

However, until researchers know more, it seems wise to focus on increasing the amounts of fresh fruits, vegetables, and legumes you eat each day while limiting your consumption of processed, smoked, and overcooked meats.

A vegan diet is linked to a lower risk of heart disease

Eating fresh fruits and vegetables, legumes, and fiber is linked to a lower risk of heart disease.

Well-planned vegan diets generally include all these foods in amounts higher than the standard Western diet.

Observational studies comparing vegans with vegetarians and non-vegetarians report that vegans may benefit from up to a 75% lower risk of developing high blood pressure.

Vegans may also have a lower risk of dying from heart disease, though more studies are needed to understand the relationship.

What’s more, several randomized controlled studies report that vegan diets are much more effective at reducing blood sugar, LDL (bad) cholesterol, and total cholesterol levels than the diets they are compared with.

This may be particularly beneficial to heart health, since reducing high blood pressure, cholesterol, and blood sugar levels may reduce the risk of heart disease by as much as 46%.

A well-balanced vegan diet includes plenty of whole grains and nuts, both of which are good for your heart.

13
Jul, 2023
The 18 Best Protein Sources for Vegans and Vegetarians

The 18 Best Protein Sources for Vegans and Vegetarians

A common concern about vegetarian and vegan diets is that they may lack sufficient protein. But vegans can get protein from various plant sources, though some may be better than others.

Many experts agree that a well-planned meatless diet can provide all the nutrients you need, including protein.

That said, certain plant foods contain significantly more protein than others, and new and older studies alike suggest that higher protein diets can promote muscle strength, feelings of fullness, and weight loss.

Here are 18 plant foods that contain a high amount of protein per serving.

Benefits and risks of a vegan diet

Plant-based diets have been linked to several health benefits.

Vegan diets may support weight goals, blood pressure, heart health, and more

For starters, vegans tend to have lower body mass indexes (BMI) than non-vegans, which may be associated with lower chronic disease risk in some populations.

In addition, studies suggest that vegan diets are more effective at helping people lose weight than many other diets, including the Mediterranean diet.

A vegan diet has also been linked to a lower risk of cancer. What’s more, it also appears to reduce pain from arthritis and may further reduce your likelihood of experiencing age-related cognitive decline.

Plant-based diets are also linked to several other health benefits, including lower blood pressure, better-regulated blood sugar levels, and a healthier heart.

Because of this, several health organizations recommend increasing the amount of plant-based protein in our diets.

Learn more about potential benefits of plant-based diets in this websites https://thevegangarden.com/.

Vegan diets may lead to nutritional deficiencies without careful planning

That said, it’s important to keep in mind that not all vegan diets will be equally beneficial.

While well-planned vegan diets made up of mostly minimally processed foods are considered beneficial for all stages of life, those including large amounts of ultra-processed plant foods are not.

Poorly-planned or highly-processed vegan diets may also increase your risk of nutrient deficiencies, especially in vitamin B12, iodine, iron, calcium, zinc, and long-chain omega-3s.

Sprouting, fermenting, and cooking foods in cast-iron cookware can further enhance your body’s ability to absorb the nutrients contained in plant foods.

Minimizing your intake of processed plant foods, while increasing your intake of whole or minimally-processed ones can help reduce the risk of experiencing nutrient deficiencies.

Using supplements and fortified foods to bridge any nutritional gaps can also minimize your risk of experiencing ill effects from a vegan diet.

The 18 Best Protein Sources for Vegans and Vegetarians

Plant versus animal protein

Protein is made up of chains of molecules known as amino acids.

There are 20 amino acids found in nature that your body can use to build protein. Out of these 20 amino acids, 9 are considered essential, which means that your body cannot produce them itself, so you need to get them from your diet.

The remaining 11 are considered non-essential, as your body can produce them from the 9 essential amino acids.

Animal protein contains all nine essential amino acids in sufficient amounts. Plants also contain all nine essential amino acids — however, besides a few exceptions, most typically offer a limited amount of at least one essential amino acid.

For instance, beans, lentils, peas, and many vegetables tend to contain low amounts of cysteine and methionine. On the other hand, grains, nuts, and seeds tend to be low in lysine.

Because of this, many people refer to plant foods as “incomplete” sources of protein.

However, as long as you eat a variety of plant-based proteins, this shouldn’t pose a problem. You can still get sufficient amounts of all the essential amino acids your body needs.

1. Seitan

Seitan is a popular protein source for many vegetarians and vegans.

It’s made from gluten, the main protein in wheat. Unlike many soy-based mock meats, it closely resembles the look and texture of meat when cooked.

Also known as wheat meat or wheat gluten, it contains about 25 grams of protein per 3.5 ounces (100 grams), making it one of the richest plant protein sources available.

Seitan is also a good source of selenium and contains small amounts of iron, calcium, and phosphorus.

You can find this meat alternative in the refrigerated section of many grocery stores, especially at health food stores. You can also make your own version with vital wheat gluten.

Seitan can be pan-fried, sautéed, and even grilled, making it easy to incorporate into a variety of recipes.

However, because it contains wheat, people with gluten-related disorders should avoid eating seitan.

2. Tofu, tempeh, and edamame

Tofu, tempeh, and edamame all originate from soybeans and are especially popular in East Asian cuisine.

Soybeans are considered a whole source of protein. This means that they provide your body all the essential amino acids it needs.

Edamame are immature soybeans with a sweet and slightly grassy taste. They need to be steamed or boiled before you eat them. Then, they can be enjoyed on their own or added to soups, salads, sushi, wraps, stir-fries, or rice rolls.

Tofu is made from bean curds pressed together in a process similar to cheesemaking. Meanwhile, tempeh is made by cooking and slightly fermenting mature soybeans, then pressing them into a block.

Tofu doesn’t have much taste on its own, but it easily absorbs the flavor of the ingredients it’s prepared with. Comparatively, tempeh has a characteristic nutty flavor.

Both tofu and tempeh can be used in a variety of recipes, ranging from burgers to soups, stews, curries, and chilis.

All three soy-based proteins contain iron, calcium, and 12–20 grams of protein per 3.5-ounce (100-gram) serving.

Edamame is also rich in folate, vitamin K, and fiber, which can help support digestion and regularity.

On the other hand, tempeh contains probiotics, B vitamins, and minerals, such as magnesium and phosphorus.

3. Lentils

With 18 grams of protein per cooked cup (198 grams), lentils are a great source of protein.

They can be used in a variety of dishes, ranging from fresh salads to hearty soups and spice-infused dahls.

Lentils are also a great source of fiber, providing over half of your recommended daily fiber intake in a single cup (198 grams).

Furthermore, the type of fiber found in lentils has been shown to feed the good bacteria in your colon, which can help promote a healthy gut. Lentils may also reduce your chance of heart disease, diabetes, excess body weight, and certain types of cancer.

In addition, lentils are rich in folate, manganese, and iron. They also contain a hearty dose of antioxidants and other health-promoting plant compounds.

Lentils are popular around the globe, and they’re the basis of Indian dishes known as dal or dahl. If you eat South Asian food often, chances are you’re already a fan of lentils.

4. Beans

Kidney, black, pinto, and most other varieties of beans are extremely important staple foods across cultures and contain high amounts of protein per serving.

Chickpeas, also known as garbanzo beans, are another type of bean with a high protein content.

Most types of beans contain about 15 grams of protein per cooked cup (170 grams). They’re also excellent sources of complex carbs, fiber, iron, folate, phosphorus, potassium, manganese, and several beneficial plant compounds.

Moreover, several studies show that a diet rich in beans and other legumes can help decrease cholesterol levels, manage blood sugar, lower blood pressure, and even reduce belly fat.

Add beans to your diet by making a tasty bowl of homemade chili, or enjoy extra health benefits by sprinkling a dash of turmeric on roasted chickpeas.

5. Nutritional yeast

Nutritional yeast is a deactivated strain of Saccharomyces cerevisiae yeast, which is sold commercially as a yellow powder or flakes.

It has a cheesy flavor, which makes it a popular ingredient in dishes like mashed potatoes and scrambled tofu.

Nutritional yeast can also be sprinkled on top of pasta dishes or even enjoyed as a savory topping on popcorn.

Half an ounce (16 grams) of this complete source of plant protein provides 8 grams of protein and 3 grams of fiber.

Fortified nutritional yeast is also an excellent source of zinc, magnesium, copper, manganese, and all the B vitamins, including vitamin B12.

However, keep in mind that not all types of nutritional yeast are fortified, so be sure to check the label carefully.

6. Spelt and teff

Spelt and teff belong to a category known as ancient grains. Other ancient grains include einkorn, barley, sorghum, and farro.

Spelt is a type of wheat and contains gluten, whereas teff originates from an annual grass, meaning that it’s naturally gluten-free.

Spelt and teff provide 10–11 grams of protein per cooked cup (250 grams), making them higher in protein than other ancient grains.

Both are excellent sources of various nutrients, including complex carbs, fiber, iron, magnesium, phosphorus, and manganese. They also contain B vitamins, zinc, and selenium.

Spelt and teff are versatile alternatives to other grains, such as wheat and rice, and they can be used in many recipes ranging from baked goods to risotto.

In fact, flour made from teff is the key ingredient in injera, a flatbread commonly eaten in East Africa, such as in Ethiopia, Eritrea, and Sudan.

7. Hemp seeds

Hemp seeds come from the Cannabis sativa plant, which is sometimes maligned for belonging to the same family as the cannabis plant.

But hemp seeds contain only trace amounts of tetrahydrocannabinol (THC), the compound that produces the psychoactive effects of cannabis.

Although hemp seeds aren’t as well-known as other seeds, they contain 9 grams of protein in each 3-tablespoon (30-gram) serving.

Hemp seeds also contain high levels of magnesium, iron, calcium, zinc, and selenium. What’s more, they’re a good source of omega-3 and omega-6 fatty acids in the ratio considered optimal for human health.

Interestingly, some studies indicate that the type of fats found in hemp seeds may help reduce inflammation and alleviate symptoms of premenstrual syndrome, menopause, and certain skin conditions.

You can add hemp seeds to your diet by sprinkling some in your smoothie or morning muesli. They can also be used in homemade salad dressings, granola, energy balls, or protein bars.

8. Green peas

Green peas contain nearly 9 grams of protein per cooked cup (160 grams), which is slightly more than a cup (237 mL) of dairy milk.

What’s more, a serving of green peas covers more than 25% of your daily fiber, thiamine, folate, manganese, and vitamin A, C, and K needs.

Green peas are also a good source of iron, magnesium, phosphorus, zinc, copper, and several other B vitamins.

You can use peas in recipes such as pea-and-basil-stuffed ravioli, Thai-inspired pea soup, or pea-and-avocado guacamole.

9. Spirulina

This blue-green algae is definitely a nutritional powerhouse.

A 2-tablespoon (14-gram) serving provides 8 grams of complete protein, in addition to covering 22% of your daily requirements for iron and 95% of your daily copper needs.

Spirulina also contains high amounts of magnesium, riboflavin, manganese, potassium, and small amounts of most of the other nutrients your body needs, including essential fatty acids.

According to some test-tube and animal studies, phycocyanin, a natural pigment found in spirulina, also appears to have powerful antioxidant, anti-inflammatory, and anti-cancer properties.

Furthermore, studies link consuming spirulina to health benefits ranging from a stronger immune system and reduced blood pressure to improved blood sugar and cholesterol levels.

Still, we need more human studies before we can draw conclusions on all of spirulina’s health claims.

10. Amaranth and quinoa

Although amaranth and quinoa are often referred to as ancient or gluten-free grains, they don’t grow from grasses like other cereal grains do. For this reason, they’re technically considered pseudocereals.

Nevertheless, similarly to more commonly known grains, they can be prepared or ground into flours.

Amaranth and quinoa provide 8–9 grams of protein per cooked cup (185 grams) and are complete sources of protein, which is uncommon among grains and pseudocereals.

Plus, amaranth and quinoa are good sources of complex carbs, fiber, iron, manganese, phosphorus, and magnesium.

11. Ezekiel bread and other breads made from sprouted grains

Ezekiel bread is made from organic, sprouted whole grains and legumes. These include wheat, millet, barley, and spelt, as well as soybeans and lentils.

Two slices of Ezekiel bread contain approximately 8 grams of protein, which is slightly more than most other types of bread.

Sprouting grains and legumes increases the number of healthy nutrients they contain and reduces their content of antinutrients, which are compounds that can affect your body’s absorption of certain vitamins and minerals.

In addition, studies show that sprouting increases their content of specific amino acids, such as lysine, which can help boost their overall protein quality.

Similarly, combining grains with legumes could further improve the bread’s amino acid profile.

Sprouting also seems to boost the content of soluble fiber, folate, vitamins C and E, and beta carotene. It may also slightly reduce gluten, which can improve digestion among people with gluten-related disorders.

12. Soy milk

Soy milk is made from soybeans and usually fortified with vitamins and minerals. It can be a great alternative to dairy milk for those who avoid dairy.

Not only does it contain 6 grams of protein per cup (244 mL), it’s also an excellent source of calcium, vitamin D, and vitamin B12.

You can purchase soy milk in most supermarkets. It’s an incredibly versatile product that you can drink on its own or use in a variety of cooking and baking recipes.

However, keep in mind that soy milk and soybeans do not naturally contain vitamin B12, so I recommend picking a fortified variety.

Additionally, some types may contain added sugar, so it’s best to opt for unsweetened varieties whenever possible.

13. Oats and oatmeal

Eating oats is an easy and delicious way to add protein to any diet.

Half a cup (40 grams) of dry oats provides approximately 5 grams of protein and 4 grams of fiber. Oats also contain magnesium, zinc, phosphorus, and folate.

Although oats are not considered a complete protein, they do contain higher quality protein than other commonly consumed grains like rice and wheat.

You can use oats in a variety of recipes ranging from oatmeal to veggie burgers. They can also be ground into flour and used for baking.

14. Wild rice

Wild rice contains approximately 1.5 times as much protein as other long-grain rice varieties, including brown rice and basmati.

A cooked cup (164 grams) provides nearly 7 grams of protein, in addition to healthy amounts of fiber, manganese, magnesium, copper, phosphorus, and B vitamins.

Unlike white rice, wild rice is not stripped of its bran. That’s great from a nutritional perspective, as bran contains fiber and plenty of vitamins and minerals.

However, this causes concerns about arsenic, which can accumulate in the bran of rice crops grown in polluted areas.

Arsenic is a toxic compound that’s associated with a variety of health problems, especially when consumed regularly over long periods of time.

Washing wild rice before cooking it and using plenty of water to boil it can significantly reduce levels of arsenic, along with other heavy metals like lead and cadmium.

15. Chia seeds

Chia seeds are derived from the Salvia hispanica plant, which is native to Mexico and Guatemala.

With 5 grams of protein and 10 grams of fiber per ounce (28 grams), chia seeds definitely deserve their spot on the list of top plant-based proteins.

These little seeds contain high levels of iron, calcium, selenium, and magnesium, as well as omega-3 fatty acids, antioxidants, and other beneficial plant compounds.

They’re also incredibly versatile, thanks to their mild taste and ability to absorb water and form a gel-like substance.

This quality makes them an easy addition to a variety of recipes, ranging from smoothies to baked goods to chia pudding.

16. Nuts, nut butters, and other seeds

Nuts, seeds, and their derived products are great sources of protein.

One ounce (28 grams) contains 5–7 grams of protein, depending on the variety.

Nuts and seeds are also great sources of fiber and healthy fats, along with iron, calcium, magnesium, selenium, phosphorus, vitamin E, and certain B vitamins. They likewise contain antioxidants, among other beneficial plant compounds.

When choosing which nuts and seeds to buy, keep in mind that blanching and roasting may damage the nutrients in nuts. Therefore, it’s best to reach for raw, unblanched versions whenever possible.

Also, try opting for natural nut butters to avoid the oil, sugar, and excess salt often added to many popular brands.

17. Protein-rich fruits and vegetables

Although all fruits and vegetables contain protein, some contain more than others.

Vegetables with the most protein include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussels sprouts, which typically contain 4–5 grams of protein per cooked cup.

Although technically a grain, sweet corn is another common food that contains about as much protein as these high protein vegetables.

Fresh fruits generally have a lower protein content than vegetables. Those containing the most include guava, cherimoyas, mulberries, blackberries, nectarines, and bananas, which have about 2–4 grams of protein per cup.

18. Mycoprotein

Mycoprotein is a non-animal-based protein derived from Fusarium venenatum, which is a type of fungus.

It’s often used to produce meat substitutes, including veggie burgers, patties, cutlets, and fillets.

The nutritional value can range a bit depending on the specific product, but most contain 15–16 grams of protein per 3.5-ounce (100-gram) serving, along with 5–8 grams of fiber.

Although there are concerns about the safety of mycoprotein related to food allergies, research shows that adverse reactions are very rare.

However, keep in mind that some products made with mycoprotein may also contain egg whites, so be sure to check the label carefully if you’re following a vegan diet or avoiding eggs for other reasons, such as food allergies.

The bottom line

Protein deficiencies among vegetarians and vegans are uncommon, especially for those following a healthy, well-planned diet.

Still, some people may be interested in increasing their plant protein intake for a variety of reasons.

This list can be used as a guide for anyone interested in incorporating more plant-based proteins into their diet.

11
Jul, 2023
10 Potential Risks of a Vegan Diet

10 Potential Risks of a Vegan Diet

Have you ever wondered if a vegan or plant-based diet would help you manage your weight and resolve any nagging health problems? That’s the promise that is often made around this trend.

But, you hear less about the health problems that can occur from a strict plant-based diet that excludes all animal products. This article includes ten reasons that may dispel the myth that veganism is the healthiest diet and works for everyone.

I’ve also included some suggestions for how to counter these potential health risks of a vegan diet.

What Is a Vegan Diet?

What is a vegan diet? Simple put, a vegan diet is one that excludes any food that comes from an animal. This includes eggs, dairy, meat, fish, poultry, and even honey.

Some people take a vegan diet even further and embrace it as a lifestyle, and will not purchase or use any clothing or personal care products that include animal-based ingredients.

A “whole foods, plant-based diet” is more often the term used for an approach that includes fewer processed foods, and a greater emphasis on fruits, vegetables, legumes, grains, nuts, and seeds.

However, even that term can get confusing as paleo diets are considered to be a plant-based approach, but they do include animal products.

What Vegans Eat

If a vegan or plant-based diet does not include any animal products, then what does it include?

Vegans can eat vegetables, fruits, whole grains, soy, legumes (beans), nuts, and seeds.

A vegan diet doesn’t necessarily means it’s healthy, though, since it by definition does not exclude a lot of processed foods, sugar, or gluten.

Just look at the popularity of fake meats which are incredibly processed and not necessarily healthy by any stretch of the imagination. See this website https://thevegangarden.com/‘s related article on the potential dangers of plant-based meats.

The healthiest vegan diet is likely a plant-based diet that also is one of the best diets for climate change.

10 Potential Risks of a Vegan Diet

Extreme Dieting

Although some people may thrive on a vegan or plant-based diet, it should be noted that it is considered an extreme diet because of how many foods it excludes, as well as the potential for nutritional deficiencies.

This article includes ten real problems with a plant-based diet, including my experience as a woman whose health declined as a result of being on a strict vegan diet.

If you are 100% committed to eating a vegan diet but you are always feeling tired, you might also want to read my article with tips for how to reverse fatigue on a vegan diet.

This article includes links to scientific studies whenever possible.

However, some of these potential diet dangers are anecdotal and not based on human studies. So, as always, it’s important that you consult your healthcare provider to help determine what type of diet is best for you.

Ten Potential Vegan Diet Dangers 

Please note, my intent with this article is not to discredit any of the benefits that can result from eating more plant foods, but to provide cautionary evidence of what can happen if a vegan diet is taken too far and warning signs are ignored.

1. Risk of anemia due to a lack of heme iron

Iron-deficient anemia is the most common nutritional deficiency in the world, and both vegans and vegetarians are at higher risk of this condition.

While plant foods contain a form of iron, it is called non-heme iron and it is much less absorbable by the body.

Iron-deficient anemia can lead to serious symptoms including fatigue, and women of child-bearing age should be aware of how a vegan or vegetarian diet can quickly lead to anemia.

While iron supplements can be taken to help reverse or prevent anemia, most women dislike taking iron supplements because potential negative side effects including constipation. It can also be difficult to take enough iron supplements to overcome anemia, especially without eating animal sources of iron.

See my list of the best vitamins for women over 30 or the best vitamins for a teenage girl which include iron to help boost ferritin levels.

You may also want to consider adding cricket protein to your diet. While eating insects is not normally accepted in a vegan diet, it may be a lower-impact way of adding animal protein back into your diet without eating animals like cows, fish, or chicken.

Having your ferritin levels checked regularly if you are a woman of child-bearing age is essential to ensure you don’t become anemic on a plant-based diet. See my article on how to order lab tests without a doctor.

You may also want to consider cooking with a cast iron pan (see my list of the safest cookware).

If you cannot raise your iron levels on a plant-based diet and you are at your wits end, you may consider something called eating “therapeutic meat.” The idea is that you eat just enough meat to raise your iron levels and then go back to a non-meat lifestyle.

This is a practice that is becoming more popular and may be something to consider. It is similar to getting a religious exception to eat certain foods not usually allowed in that religion unless you are sick or elderly.

2. Increased risk of depression with low omega-3 fatty acid intake

Without a food source of omega-3 fatty acids from fish or fish oils and an increased consumption of omega-6 fatty acid from foods like nuts, vegans might be at higher risk from depression.

Algae-based sources of omega-3 fatty acids are an option, but they can be expensive and hard to find. And, since many vegan diets may include a higher than average intake of nuts, the balance of fatty acids in the body can still get off-balance.

There are issues associated with low omega-3 levels and some are quite serious. Pregnant women also need to be extremely aware of their omega-3 intake as the fatty acids help nourish the fetal brain development.

Omega-3 fatty acids can be tested through a blood test, and should be monitored if you start experiencing symptoms of depression or anxiety. Please do contact a healthcare professional as soon as you think you might be depressed, as you don’t want the symptoms to get worse.

Once you have your levels tested, you can use algae-based omega-3 supplements to help increase your levels. In the worst case scenarios, you can consider taking a fish oil supplement to get your levels stabilized.

You may also want to consider the best magnesium supplements to help with anxiety.

3. Risk of Vitamin B12 deficiency

Since vitamin B12 is only available in animal foods, vegans are at a much higher risk of developing a deficiency in this vital nutrient.

In fact, most nutrition professionals agree that those on a vegan or vegetarian diet must supplement with a high-quality vitamin B12 supplement to avoid irreversible health conditions that can result from deficiency.

It should also be noted that many people have a genetic variation known as MTHFR that can impact how B vitamins are absorbed. In this case, even certain B vitamin supplementation might not be enough to prevent a deficiency.

If you are at all concerned that you aren’t getting enough vitamin B12 in your diet, then ask your doctor for a vitamin B12 test.

If it turns out you are low in vitamin B12, then you may need to get an injection or use sublingual supplements, plus have your levels monitored regularly.

You may also need to monitor your intake of vitamin B2 (riboflavin) and vitamin B3 (niacin), as these can also be lower on a vegan diet.

4. Inhibition of zinc absorption on vegan and vegetarian diets

Similarly to deficiencies that can occur with vitamin B12, vegan and vegetarian diets can result in low zinc status.

It is theorized that the problem in this case is that higher consumption of plant foods containing phytic acid may inhibit the ability of the body to absorb zinc.

Because of this potential issue with zinc absorption, it is often recommended by nutrition professionals that vegans and vegetarians should increase their intake of zinc up to 50% of the recommended daily allowance to ensure adequate levels.

Good zinc levels are really important for boosting the immune system so it’s important to make sure you’re eating enough food sources of zinc or that you take a zinc supplement.

Plant-based sources of zinc are not as bioavailable as animal sources, so make sure you are getting enough from food sources or from supplements. Be careful with zinc, though, as you don’t want to take too much.

5. Low intake of iodine

Without quality sources of seafood, there is a real risk of not getting enough iodine in both vegan and vegetarian diets.

Iodine deficiency is problematic and can lead to hypothyroidism and other complications.

Vegans and vegetarians can supplement with iodine by using iodized salt or eating seaweed products. But, deficiencies still persist.

6. Not consuming enough calcium

Another nutrient deficiency that can occur with dairy-free, vegan, and plant-based diets is calcium deficiency.

While you can get calcium from plant-based foods, there is generally less calcium than in dairy products. And, plant foods often contain phytates and oxalates than inhibit the absorption of calcium.

A long-term risk of inadequate calcium intake is an increased risk of bone fractures.

If you cannot or do not want to consume dairy products, be sure you are taking a calcium supplement or consuming fortified plant-based milks.

7. Risk of consuming too much carbohydrate

Vegan diets are generally lower in protein and can cause blood sugar swings in certain individuals. There is also the risk of over-consuming carbohydrates on a vegan diet, especially since legumes are often consumed as a protein source, but are very high in carbohydrates.

Vegans may also replace the calories from protein sources with refined carbohydrates including bread, crackers, and cookies.

Over-consuming carbohydrates can lead to non-alchoholic fatty liver disease, blood sugar disregulation, and other troublesome symptoms. See my articles on how to follow a sugar-free diet and how to do a sugar detox.

You may also need to consider eating more complex carbohydrates like sweet potatoes as opposed to eating simple carbohydrates like crackers or bread.

You may also want to check out this article on the best gluten-free carbohydrates if you are unsure about which ones you should be eating.

8. Not eating enough high-quality protein

Eating a diet that includes moderate to higher levels of protein has been shown to have a positive effect on satiety and weight management. It can be harder to find quality sources of protein on a vegan diet that aren’t also carbohydrate sources (like beans) or are soy-based.

Without a quality source of lean protein in the diet, vegans may experience fatigue or low exercise tolerance. If that is the case, you may need to consider adding protein powder to your diet.

One risk of not eating enough protein is sarcopenia, or muscle wasting. This may be particularly true for older adults who are on vegan diets.

9. Risk of disordered eating

Orthorexia is a type of eating disorder that is defined by an over-fixation on healthy eating patterns. It can result in over-restriction, obsession, and other serious eating disorders.

At least one study found that vegans and vegetarians tended to display more orthorexic eating patterns, and most eating disorder specialists do not recommend restrictive diets such as veganism or vegetarianism for people trying to recover from an eating disorder such as orthorexia.

If you find that your eating disorder is getting worse on a vegan or plant-based diet, then you should consider working with a qualified therapist to help work on increasing your body weight.

In the worst case scenario, your therapist may advise you to consider moving away from a vegan diet while you repair your relationship with food.

You may also need to consider eating more calorie-dense foods if you are recovering from an eating disorder. See my 1,000 Calorie Weight Gain Smoothie or my list of the best Weight Gain Smoothies for recipe inspiration.

10. Processed soy issues

Again, as a result of excluding all forms of animal protein, many vegans turn to soy as a protein source.

While unprocessed forms of soy may be okay for some people, processed forms of soy are commonly found in a vegan diet, including tofu, soy milk, and soy-based processed foods sold as meat substitutes.

Processed soy foods are no better for human health than any other highly-processed foods, but with the added risk of hormone interference due to phytoestrogens found in all forms of soy.

Soy has also been found to be a contributor to the intake of the toxic metal cadmium in vegans and vegetarians.

To help counteract or avoid any negative results from eating too much soy, you may consider eating fermented soy sources such as tempeh, or limiting your soy consumption to several times a week. You may also wish to avoid non-organic forms of soy which can be a source of GMOs in the diet.

If you do choose to consume soy, try making healthy recipe as opposed to buying processed versions. I recommend my Air Fryer Tofu as a great option.

Additional Health Risks of Veganism

While some of the health risks of a vegan diet are outlined above, this list is not complete.

There are other risks of a plant-based diet including becoming isolated from friends and family due to an extremely restricted diet, the risk of eating too many high histamine foods and developing histamine intolerance, the risk of triggering a gluten intolerance when consuming too many gluten-containing foods, and other risks including inadequate intake of vitamin D.

The bottom line is that a vegan diet is not natural for humans and most cannot stick with it (up to 84% of vegans and vegetarians end up eating meat again).

While it can be used on a short-term basis for weight loss or for other health reasons, it may result in significant nutritional deficiencies over the long term as well as other risks including eating disorders and isolation.

This is especially true if a vegan is not taking supplements and is not being closely monitored by a healthcare professional with regular blood work.

11
Jul, 2023
Is a vegan diet really healthy?

Is a vegan diet really healthy?

For a long time, vegans were treated like a hippie niche interest group. They were parodied in TV shows like The Simpsons, when Lisa encounters a “level five vegan” called Jesse Grass who refuses to eat anything that casts a shadow and walks about with decomposing “pocket mulch.”

Fast forward 20 years from that episode, and veganism has become mainstream. Vegan food options have increased significantly in supermarkets, restaurants and other food outlets. There’s no longer a need to hunt down a peacenik vegan café in a bohemian part of town. Veganism is everywhere.

In the U.S., for instance, 3 percent of people follow a vegan diet with another 6 percent identifying as vegetarian, and that number is rising – particularly among women and younger demographics. This is due, in part, to campaigns like Veganuary, a non-profit that encourages people to try vegan for January, and a rise in endorsements from celebrities and sporting icons.

The reasons for adopting a vegan diet vary. Many avoid using or eating products derived or tested on animals due to ethical concerns; others worry about the impact of animal agriculture on climate change and biodiversity loss. But many – about 17 percent – are attracted by the perceived health benefits of a vegan diet.

A vegan diet is essentially a plant-based diet that avoids all animal foods, including meat, fish, shellfish and insects, but also dairy, eggs and honey.

A vegan diet can be healthy as it is typically higher in fiber and lower in cholesterol than an omnivorous diet. As a result, some studies find a vegan diet lowers the risk of heart disease and premature death, helps manage type 2 diabetes and reduces the risk of cancer.

Is a vegan diet really healthy?

Is a vegan diet nutritious?

Some people worry that a vegan diet lacks certain nutrients. The absence of meat, dairy and eggs causes concern about protein and iron deficiency, for instance. However, Dr Sally Phillips, Head of Health Services at Australia, says there is little to be concerned about.

“A well-balanced, plant-based diet will provide adequate amounts of essential amino acids and not cause protein deficiency. For instance, soybeans are a good source of protein with soymilk having roughly the same amount of protein as cow’s milk,” says Dr Phillips.

“And many plant-based foods are rich in iron, including kidney beans, soybeans, spinach, raisins, cashews, and oatmeal.”

One deficiency vegans must manage, says Dr Phillips, is a lack of vitamin B12, which is found in meat, fish, eggs and dairy, but not in fruit or vegetables. It plays an essential role in the production of red blood cells and the functioning of the nervous system, so Dr Phillips recommends vegans obtain B12 from fortified foods or vitamin supplements.

Can veganism be unhealthy?

But a vegan diet is not necessarily a healthier lifestyle. For further information please follow https://thevegangarden.com/‘s articles.

“There’s often a misconception that a vegan diet is always healthy,” says Rachel Gawler from UK, who became vegan in 2015. “If you’re like me and you like pizza, pasta, chocolate, fries; then all of that is available ‘veganized’. You can follow as much of a junk food diet as a vegan as you can a non-vegan.”

Vegan food alternatives, such as butter and cheese, can be worse for your health than the non-vegan versions. There’s also been a rise in the availability of vegan junk food like sausage rolls, fried fish and much else. Even KFC and Burger King offer vegan burgers, with McDonald’s testing its new McPlant burger in some markets.

But some vegan diets do have a strong health ethos. One growing in popularity is the whole food plant-based diet that avoids processed and unhealthy vegan foods, such as coconut products that are high in saturated fat content.

A ‘miracle’ diet

Irina Singer, who works in a corporate center in Switzerland, describes her transition to a whole food plant-based diet as “a miracle” due to the positive impact it has had on her health.

Irina suffered from lung issues after part of her lung was removed when she was a small child. She experienced frequent lung infections and pneumonia on two occasions, which required her to regularly take antibiotics and other medication. Then, in 2013, Irina started to follow the whole food plant-based diet.

“I haven’t been ill since I adopted the diet; and I have been antibiotic- and medication-free for seven years,” explains Irina.

“I have clearer skin, more energy, very good digestion and a better quality of life. I take on new challenges, travel, do sports, and spend more quality time with my kids without fear of getting sick. Ultimately, it has helped me to advance my career and be a better mother,” she adds.

Is veganism healthier?

“Vegan diets are potentially very healthy as they are high in fruit, vegetables and legumes, and are even better if you include nuts, wholegrains and beans and lentils, as well as chia, hemp and flax seeds,” says Dr Phillips.

“This means it can be especially beneficial for those with obesity, Type 2 diabetes, high blood pressure, lipid disorders, or cardiovascular disease.”

As diet is a key element in helping prevent conditions occurring, so Dr Phillips recommends that anyone who decides to follow a vegan diet should see it as an opportunity to learn more about nutrition, including how to balance food groups, and the roles of fortified foods and supplementation.

But meat-eaters should not despair. You don’t have to be a vegan or vegetarian in order to eat healthily.

“A healthy omnivorous diet, such as the Mediterranean diet, which is high in fruit, vegetables, legumes and low in meat, can be at least as healthy as a vegan diet,” says Dr Phillips. “But try to reduce the amount of red and processed meat in your diet.”

In addition, “Eat more plants,” adds Mark Muir from UK, who became a vegan to reduce his personal impact on the environment. “Personally, I think the best approach is to find a diet that works for you and to focus on reducing your meat and dairy consumption, rather than strict abstinence.”

And for both vegans and meat-eaters. Cut back on the junk food. Best leave those unhealthy burgers to Homer Simpson!

It is always important to talk to your doctor or a health professional before embarking on any new exercise, health or dietary regime.

8
Jul, 2023
How to Go Vegan: A Beginner’s Guide to Eating Plant-Based

How to Go Vegan: A Beginner’s Guide to Eating Plant-Based

Any way you look at it, veganism is growing. More and more consumers—some 20 percent now—are expressing an interest in incorporating more vegan (or “plant-based”) food into their diets. The growth in sales of plant-based food is nine times bigger than that of total food sales, which is one reason that nearly half of all major food companies today have dedicated teams working to develop plant-based products and expand into every grocery aisle. Campuses are evolving too, and by 2025, 42 percent of menus at colleges and universities across the United States will be plant-based.

Whether you are ready for a lifelong commitment to veganism or you’re just veg-curious, figuring out how to go vegan can be a little overwhelming. The good news is that it’s not as difficult as you might think, and the many positives of being vegan—including health benefits and a lighter carbon footprint—make it worth exploring.

What is a vegan diet?

Eating vegan means only consuming foods that come from plants. In other words, vegans eat fruits, vegetables, beans, legumes, grains, nuts, and seeds, and they avoid all meat (including fish), dairy products, eggs, and honey. Defining veganism can get complicated, but that is dietary veganism at its core.

How to Go Vegan: A Beginner’s Guide to Eating Plant-Based

What are the benefits of a vegan diet?

A vegan diet feels good. You’re discovering new tastes, enjoying better health, not harming animals, and minimizing your impact on the planet. Here are some of the main benefits that https://thevegangarden.com/ collected.

Improved health

The list of ways that a vegan diet improves your health is practically endless: lower risk of cardiovascular disease, protection against certain cancers, reduced risk of stroke, lower blood pressure, improved gut health, lower risk of Type 2 diabetes, healthier skin, reduced arthritis symptoms, and more. Indeed, it seems that every week researchers discover new ways that plant-based eating is better for our bodies.

Better for the environment

Raising animals for meat, eggs, and dairy takes a major toll on our planet. Not only does it use vast natural resources such as water and land, but it pollutes the air and water, leads to deforestation and biodiversity loss, and is a leading contributor to human-made greenhouse gas (GHG) emissions. In contrast, a recent study by researchers at the University of Copenhagen suggests that a vegan diet is the optimal diet for the environment because its production results in the lowest level of GHG emissions.

Helps animals

Reducing animal consumption directly leads to fewer animals being raised and killed for food. That alone is one reason many people choose a vegan diet. But a lower demand for meat, eggs, and dairy also helps animals living in the wild since animal agriculture destroys habitats as it clears land to grow feed crops and create grazing pastures, and the industry kills predators, such as coyotes and bears, who prey on farmed animals. A vegan diet even benefits the ocean, not only because fewer fish are consumed but because runoff from factory farms ends up in waterways, leading to oceanic dead zones.

Sounder sleep

Research shows that diets rich in fiber and low in saturated fats, such as vegan diets, contribute to a better night’s sleep. One study examined the sleep duration and quality in 106 women ages 20 to 75 and found that those who consumed the most plant-based protein slept considerably longer and had better sleep quality than those who ate animal protein. Another study found that eating processed meat and animal-based foods can worsen sleeping conditions such as obstructive sleep apnea.

Stronger brain

According to a study published in The American Journal of Clinical Nutrition, vegan diets can lower the risk of cognitive health conditions by up to 33 percent. One reason could be a plant-based diet’s high content of brain-protective antioxidants, which may prevent progressive damage to the brain and help slow or halt the onset of dementia. Meanwhile, micronutrients known as polyphenols, which are abundant in fruits, vegetables, and whole grains, may even help reverse cognitive decline.

Longevity

Not surprisingly, a plant-centered diet is associated with a longer lifespan. A study published in the Journal of the American Heart Association concluded that people who ate a healthy diet rich in plant foods enjoyed an 18 to 25-percent lower risk of early death from any cause.

Better mood

It seems that a vegan diet really does make people feel better. A large-scale survey by Tracking Happiness found vegans in the United States to be happier than meat-eaters by 7 percent. A study conducted in the UK and published in the Journal of Happiness Studies found similar results, with participants who ate more fruits and vegetables and exercised regularly reporting more happiness overall than those who ate fewer fruits and vegetables and exercised less. Biological reasons for this could be that the arachidonic acid present in meat is associated with depression or that the complex carbohydrates so abundant in vegan diets increase the feel-good hormone serotonin.

Elevated consciousness

In addition, many vegans find that this compassionate diet has a spiritual benefit, even if they are not especially religious. Maybe that’s because there is a connection between the inherent nonviolence of veganism and its calming, healing effect on our spirits. Of course, the mindful consumption of plant foods can make this connection even stronger.

Do vegans get enough protein?

The first thing to know about protein—an important building block of muscles, bones, cartilage, skin, and blood—is that humans do not need as much of it as popular culture would have us believe. The Recommended Dietary Allowance for protein is just 0.8 grams per kilogram (2.2 pounds) of body weight. So, someone weighing 130 pounds, for instance, should consume 46 grams of protein every day.

The second thing to know is that there are many, many protein-rich legumes, beans, vegetables, and grains. Eat a simple meal consisting of, say, one cup of quinoa (8 grams of protein), half a cup of cooked black beans (8 grams), and two cups of cooked broccoli (5 grams), and you’ve consumed 21 grams of protein—nearly half the daily recommendation for a 130-pound body. Adding a scoop of vegan protein powder to a smoothie is also a convenient remedy for anyone worried about their intake.

What’s wrong with a vegetarian diet?

For many consumers, adopting a vegetarian diet—that is, eliminating meat but not eggs, dairy foods, or honey—is a step toward a healthier lifestyle. Granted, transitioning to a vegetarian diet is widely considered a positive change for heart health and is certainly better than eating meat. But any diet that includes animal products may not offer the full suite of benefits that a well-balanced vegan diet does. Vegan diets tend to be higher in fiber, for instance, and they may be better at protecting against cardiovascular disease because they do not include eggs and dairy, which contain cholesterol. Moreover, dairy consumption has been linked to numerous health concerns, including type 2 diabetes, Alzheimer’s disease, and certain cancers.

Yet many people looking to transition to a vegan diet have found success by first adopting a vegetarian diet, feeling that a sudden switch from omnivore to vegan is a bit too daunting. Going vegetarian and learning to eliminate meat products can be a winning formula for taking the next step: going vegan.

How to go vegan one day a week

Another approach is to set aside one day a week to be vegan. This gives you three opportunities to discover how nutritious, delicious, and satisfying plant foods can be. Of course, it would be simple to dine at a restaurant offering vegan options or to have food delivered, but an important step in going vegan is learning how to prepare plant-based foods yourself. So, find one or two vegan cookbooks with recipes that appeal to you, including comfort foods, and plan breakfast, lunch, and dinner based on them.

Next, prepare your meals by buying the freshest ingredients you can find, whether it’s at your local grocery store or farmers’ market. You can even clean, cut up, and store fruits and vegetables in the fridge the night before your “vegan” day, which will save you time in the kitchen.

Also, learn about alternatives. There is a vegan substitute for nearly every animal-based food. Try oat milk on your morning cereal, for instance, or one of the many vegan cheeses with your sandwich. Baking a dessert? Ground flax seeds make an outstanding alternative to eggs. Many vegan cookbooks will offer plenty of suggestions on vegan substitutes. Tip: As delicious as pre-packaged meat alternatives can be, they are not particularly healthy and should only be enjoyed occasionally; instead, try seitan, tempeh, or extra-firm tofu to satisfy any meat cravings.

You will likely discover that being vegan gets easier and more rewarding with each meal.

How to go vegan every day

No one wants to feel like they’re missing out on something, so try not to think of veganism as a sacrifice. Instead, gradually crowd out the animal-based foods on your plate with nutritious plant foods. The idea is to fill up on healthier choices first so that by the time you’ve given your body essential nutrients from veggies, legumes, and fruits, you’ll have no appetite for animal-based foods. Here are 10 tips to make going vegan every day easier.

  1. Take it one step at a time. Make small changes and gradually replace animal-based foods in your meals with plant-based foods over time. For example, use oat milk instead of cow’s milk the first week. The next week, replace the meat on your plate with a protein alternative such as tofu, beans, or a veggie burger, or simply add more vegetables and fruit to your meal. Soon you will have crowded animals right out of your diet.
  2. Like taking on any endeavor, going vegan means learning new skills, and preparing meals may be the most fundamental. Invest in two or three vegan cookbooks that look good to you, or check some out of your local library, then try at least one new recipe every week until you’ve got a wide variety of dishes you enjoy, including comfort foods.
  3. Keep your pantry and fridge stocked with essential ingredients, such as beans (dry or canned), grains (rice, flour, and quinoa), pasta, tofu, nuts, fresh produce, nutritional yeast, cooking oil, vegetable stock, oat or nut milk, agave, egg replacer, and seasonings. With these staples on hand, you’ll be prepared to make a wide assortment of meals.
  4. Eat more fruits and veggies at each meal. These are not only healthy, but they’ll make you feel fuller.
  5. Discover the wonder of shopping at Asian markets, which are filled with vegan foods and ingredients.
  6. Get involved with a local vegan group, either online or in person, where you can meet like-minded people, share recipes, and feel supported.
  7. Bring a vegan dish when going to a non-vegan gathering, such as holiday dinners. Not only will you be guaranteed to have at least one meal you can eat, but you can share it with others and impress them with how delicious veganism can be.
  8. Find one or two restaurants in your area that serve vegan-friendly dishes, so you have a place to dine on days you don’t feel like cooking. If you’re not sure what vegan entrées your favorite restaurant offers, ask them. You’ll be surprised how many non-vegan meals can be made vegan!
  9. Make sure you are getting the nutrients you need, including vitamin B-12, vitamin D, and iron. Nothing will curtail your vegan path as quickly (or permanently) as feeling tired or malnourished.
  10. Consider a subscription to VegNews Magazine, which offers motivation and mouthwatering recipes with every issue.