Introduction to Veganism

in #vegan7 years ago (edited)

WHAT IS THE VEGAN DIET?

The vegan diet is one which is absent of any animal-based food products, a solely plant-based diet. Veganism is not only limited to dietary choices, it can extend to one's choice of clothing and other general items. The transition to a plant-based diet is usually motivated by ethical and/or health reasons.

The vegan diet is often a topic of much debate, many are concerned of the diets ability to acquire adequate nutritional intake. Although nutritional deficiencies are an area of concern, mostly due to participants own negligence, recommended macro and micronutrient are obtainable on a plant-based diet. If weary of the health or practicality of the vegan diet, hopefully, this article will address some, if not all of your qualms.

Before undergoing any dietary changes, whether vegan or not, consultation with a dietitian or health practitioner can prove to be extremely valuable.

PROS

  • According to the Physician Committee for Responsible Medicine and various other academic literature, plant-based diets are associated with lower risks of cancer, heart disease, diabetes and high blood pressure.

  • The vegan diet does not contribute to the mistreatment or death of animals.

  • Well-planned vegetarian and vegan diets with appropriate attention to specific nutrient components can provide a healthy alternative lifestyle at all stages of fetal, infant, child and adolescent growth, according to the Canadian Paediatric Society, Community Paediatrics Committee.

  • The vegan diet has been shown to have a lesser impact upon the environment, than its animal product consuming counterparts.

veganism environmental impacts

Graphic by CulinarySchools.org

CONS

  • Poor planning and negligence can lead to nutritional deficiencies when removing animal-based foods from one’s diet, the nutrients they carry must be replaced by plant-based sources. The nutrients this often concerns are protein, Vitamins B12 and D3, magnesium, zinc, iodine, calcium and iron. This con is easily avoidable with education and application of said knowledge.

  • With a lack of research and experience, the vegan diet may feel quite restrictive in food choices, with many modern foods containing animal-based products, replacing these foods may appear to be a daunting task for some.

OTHER PLANT-BASED DIETS

Vegetarian- The consumption of plant-based foods, with the exception of dairy, eggs and honey.

Fruitarian- The consumption of only fruit, generally in a macronutrient ratio of 80% carbohydrate, 10% fat and 10% protein.

Pesciterian- A plant-based diet, with the exception of seafood i.e. Fish and shellfish

Raw vegan- A solely plant-based diet, the only difference in regards to a traditional vegan diet is that the cooking temperature of the food must not exceed 48 degrees Celsius.

CONSUMABLE FOODS

Vegetables- collard greens, spinach, kale, cabbage, red cabbage, lettuce, asparagus, artichokes, beans, peas, bok choy, celery, Brussel sprouts, broccoli, capsicum, mushrooms, cauliflower, pumpkin, sweet potatoes, potatoes, yams, taro, onions, cucumber, beetroot, carrot, corn, eggplant, radishes, turnip, squash.

Fruits- avocado, blueberries, strawberries, raspberries, cranberries, goji berries, pineapple, pears, apples, tomatoes, grapes, olives, cherries, mango, pawpaw, bananas, grapefruit, dragon fruit, jackfruit, durian, agave, oranges, nectarines, kiwifruits, blackberry, guava, honeydew melon, rockmelon, lychee, mandarin, papaya, custard apple.

Nuts- macadamia, peanuts, cashews, almonds, Brazil nuts, Pecans, walnuts, pistachio, pinenut.

Seeds- sunflower, chia, pumpkin, flax.

Legumes- lentils, chickpeas, soybeans, kidney beans, black beans, cannellini beans, lima bean, butter bean, broad bean, mung bean.

Grains- buckwheat, fortified cereals, rice, rice noodles, rice flour, gluten-free bread, oats, pasta, quinoa.
Nutritional yeast.

Herbs and spices- pink and grey salts, black pepper, turmeric, cumin, basil, cinnamon, garlic, ginger, chilli pepper, coriander, chives, sage, thyme, wasabi, vanilla, rosemary, mint, mustard, sesame seed.

dairy substitutes- almond milk, cashew milk, soy milk, coconut milk, coconut cream, soy-based cheese, nutritional yeast-based cheese.

Meat substitutes- tempeh, seitan, tofu, veggie patties.

Nut butter- almond butter, peanut butter.

Oils- olive oil, avocado oil, coconut oil, vegetable oil, rice oil, flaxseed oil, canola oil, peanut oil, sesame oil.

NON-CONSUMABLE FOODS

  • Dairy
  • Eggs
  • Meat
  • Honey

VEGAN WEARABLES

As mentioned earlier, veganism is not only limited to the foods we eat, but also the clothes we wear. Listed below are fabrics which are vegan-friendly. Obtaining clothing items which are vegan-friendly is not a terribly difficult task, footwear is generally the area where more caution may be necessary.


My recently obtained, vegan gym shoes.

  • Bamboo
  • Canvas
  • Cotton
  • Denim
  • Linen
  • Nylon
  • polyester
  • Synthetic leather

SUPPLEMENTATION

Supplementation must always be in combination with a whole food based diet, not in substitute of. Only source supplements if have difficulty acquiring adequate nutrition from whole foods. Ensure all supplements are vegan and if possible seek the advice of a dietitian and health professional prior to consumption.

Whole food sources are prevalent in all the below nutrients bar B12, creatine and Vitamin D3.

  • B12- methylcobalamin, fortified cereals and vegan milk variants, nutritional yeast
  • Omega-3- vegan ALA, DHA and EPA
  • Vitamin D3- Lichen-based
  • Iodine- nascent iodine
  • Zinc- Zinc citrate
  • Magnesium- magnesium citrate, oxide, and malate
  • Iron- fortified cereals, fortified juices and vegan milk variants and fortified tofu
  • Calcium- fortified cereals, fortified juices and vegan milk variants and fortified tofu
  • Protein- rice protein, pea protein, soy protein
  • Creatine- Monohydrate

VEGAN DIET TIPS

  • Consume plenty of leafy green vegetables for their rich vitamin K and Iron content.

  • Consume sources of Iron in combination with vitamin C, for increased absorption.

  • Consume a B12 supplement regularly, this is of utmost importance.

  • Consume vegetables of a wide range of colours, to obtain a broader spectrum of nutrients.

  • Nuts, seeds and legumes are invaluable sources of nutrients, particularly magnesium and zinc.

  • Consume zinc, however not in conjunction with calcium, iron, copper or magnesium. Much like iron, zinc is less bioavailable when from plant sources, so an increased intake is recommended.

  • Consume vitamin D3 cholecalciferol supplements from lichen, combine with vitamin K1 for increased absorption.
    Calcium is best found in chia seeds and in fortified nut milk and juices. Ingesting in conjunction with vitamin D increases absorption.

  • Consume as many sources of protein as possible to obtain a complete amino acid profile.

  • Opt for a balance of low gi, high fibre carbohydrates, preferably sourced from vegetables, whole grains and legumes and quality low fibre carbohydrates. A diet too high in fibre can cause gastric distress.

  • Intolerance testing is recommended, soy and gluten intolerances will greatly impact your dietary choices.

TRANSITION TIPS

Education.

Blindly diving into veganism is a crucial mistake, that can easily affect one's health and overall opinion of the effectiveness of the vegan diet. The vegan diet is uncharted territory for most, one can easily be dissuaded by the perceived complexity, lack of nutrition and taste, all of which are matters that can be easily avoided with a little prior research. Recipes, listings and sources of important /vital micronutrients and general nutrition tips are all topics that should be inquired. Consultation with a licensed dietary and/or health practitioner is advised, their guidance is extremely valuable, they will be able to provide dietary advice tailored to your specific biology.

Seek out a dietitian.

Consultation with a licensed dietary and/or health practitioner is advised, their guidance is extremely valuable, they will be able to provide dietary advice tailored to your specific biology. Many of us continue on with our daily diets, blissfully unaware we may be consuming foods we are in fact intolerant to. Consulting with a dietitian will allow you to undergo a range of tests concerning nutrient levels within the blood and intolerances we may have to particular foods. As a vegan (this, in fact, applies to everyone, even omnivores), knowing that you are in fact obtaining optimal levels of micronutrients is vital in terms of mental and physical health and everyday performance.

Take your time if necessary, begin crowding out singular foods at a time.

As animal-based foods are such a prevalent part of the majority of western diets, switching a purely plant-based diet may be a seemingly difficult, near impossible task. To make the transition easier on oneself, it may be better to remove a single food or food group at a weekly or biweekly time period. Begin with removing meat and begin substituting with vegan meat substitutes, such as tofu, seitan, tempeh, veggie patties and even introduce a vegan protein powder. Then begin removing dairy and or eggs, replacing them, with nuts, seeds, legumes, nutritional yeast and vegan milk variants, such as cashew, almond, rice and soy milk. Lastly swap honey for fruit, maple syrup or agave, and increase overall vegetable consumption. Take as long as necessary, it may take you a while to learn what foods you enjoy and ways in which you can substitute your previously loved meals for vegan adaptations.

Explore local vegan eateries.

Thankfully quality vegan cooking isn’t hard to come by, if unsure of whether the vegan diet can satisfy one’s exquisite taste, venture to local vegan eateries or eateries that at least provide a few vegan options. If solely plant-based eateries are a rarity in your local area, various great cuisines that generally offer a number of vegan options are Indian, Mexican, Vietnamese, Japanese and Thai.

Make fan favourite meals vegan.

Transitioning to veganism doesn’t necessarily mean one must leave behind their most prized and beloved meals. Flavoursome meat and dairy substitutes are surprising to many, plentiful, and rival, if not best their animal-based counterparts. Dairy can be replaced by nut and soy-derived varieties and meat can be substituted with soy or gluten based mock meats and various blends of vegetables. Some examples of common peer beloved meals, that can easily be “veganised”, are Nice creams, vegan cheeses, curries, lasagnas, pizzas and burgers.

Explore vegan cookbooks and blogs, experiment with their recipes.

Credit: @MINIMALIST BAKER

Eating out regularly, if at all, maybe a no go for one’s self, for a variety of reasons, however great tasting vegan food is not limited to restaurants and cafes, great tasting food can be made from home, with a little guidance. The internet is a wonderland, especially for the aspiring or current vegan, vegan food bloggers and chefs are commonplace nowadays, and their recipes are available to all who seek it and are often beginner friendly.

Meal plan.

Prepare meals that can be easily produced in bulk and can be reheated/consumed at a later date without issue. Curries, rice dishes, noodle dishes, salads, pasta dishes, soups and much more, are perfect lunch and dinner time meals, that can provide nourishment and taste for days. For a great, readily available in-between meal snack, trail mixes are a must try, mix a container full of various different grains, seeds, nuts and dried fruits of your liking, you won't be disappointed.

Supplement important nutrients, if wholefoods fail to meet requirements.

Often when transitioning to a vegan diet without adequate forethought, optimal nutrition can be neglected, primarily protein and essential micronutrient intake. As it may be difficult to track adequate micronutrient intake and as some are rarely sourced from vegan foods (B12 and D3), It may be advised to consume vegan supplements in conjunction with a wholefood based diet. Listed below are the most crucial and often neglected nutrients by a plant-based diet. I have divided the nutrients into two categories, the first being the nutrients most likely to need supplementation and the latter group being the nutrients that are less likely to need supplementation, as adequate intake can be reasonably consumed through whole foods.

VEGAN WEBSITES

https://www.vegansociety.com/
https://www.vegan.com/
https://www.happycow.net/
https://www.peta.org/living/
https://www.ncbi.nlm.nih.gov/pubmed/
https://www.healthline.com/
https://www.nomeatathlete.com/

VEGAN BLOGGERS

  • Oh She Glows
  • Vegan Richa
  • Minimalist Baker
  • Plant_Proof
  • No Meat Athlete

VEGAN INSTAGRAMERS

  • Plant_proof
  • Veganbowls
  • Buddha_bowls
  • Veganbodybuilding
  • Jacinta_sultana
  • minimalistbaker

VEGAN STEEMIT USERS

@Isshappy
@Lenasveganliving
@Heart-to-heart
@Carolynstahl
@Chelsealifts
@Vegan.niinja
@Plantstoplanks
@brianturner
@amy-goodrich
@VeganFamily
@Therusticvegan
@Veganparadise
@deliciousplants
@maddielymburner

The vegan content providers on steemit are obviously not limited to the names I’ve listed above, sorry to anyone I have forgotten.

VEGAN DOCUMENTARIES

  • Earthlings
  • Cowspiracy
  • The Game Changers

VEGAN BOOKS

  • Thug Kitchen
  • Thug Kitchen 101
  • The Oh She Glows Cookbook
  • Vegan Richa’s Indian kitchen
  • The China Study
  • Minimalist Baker Everyday Cooking
  • The No Meat Athlete Cookbook
  • The Forks Over Knives Plan
  • Finding Ultra
  • But I Could Never Go Vegan
  • Eating Animals

VEGAN PODCASTS

  • No Meat Athletes
  • Brown Vegan Podcast
  • Nutrition Facts with Dr Greger
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Thanks for the article. Do you know how much B12 is needed daily on a vegan diet?

Thank for taking the time to read and respond :) between 2.5 and 10 micrograms daily.

The b12 tablets I bought in the US are 1000mcg is this way too much or are they using a different measure

Some b12 supplements are designed to be taken weekly or even monthly.

Yeh seems to be a bit of a grey area .

u might want to check this article out, im going to write more about b12 very soon, its a big topic with a lot of grey areas, i dont have all the answers but im big on researching about it, also be sure to check the comments very interesting...
https://steemit.com/vegan/@celestialcow/uncovering-the-vitamin-b12-myths-part-1-mushrooms-the-flesh-of-the-gods

Your blog piece was a great read, thanks for sharing :)

Such a great post covering so many aspects of veganism! I really appreciate all the time and effort you've put into this article 😊

Thank you very much, glad you enjoyed ☺️

Great article, I hope lots of people will read it 😊

Nice post which detail many aspects of veganism. Personally I love vegan food but I think it is not suitable for human species as it is. The importance of meat and fish (especially) is significant, you can imagine a diet without Omega 3 and 6...but surely, an increase of vegan's food in our diet has both a good effect on our health conditions and on the reduction in CO2 emission...I wrote an article about that :o)

There is plant-based food sources for practically every possible nutrient bar 1 or two and vegan supplements for the limited nutrients not obtained easily from food. With thorough nutrient planning, there is no nutritional downside to veganism.

There is a well known effect related to deficiency of vitamin B12 for a pure vegan diet. The only way to get the necessary amount of B12 vitamin would be to use "fortified" food which are in any case linked to non-veganism diet. The risks related to such deficit are very serious. Veganism is anyhow a good practice but I think a minimum percentage of non-vegan foods like meat, fish or honey has to be considered to have a better healthy condition.

Vegan B12 supplements, nutritional yeast and fortified foods are easily attainable, in mass dosages too. B12 defiancy and any nutrition deficiency, is a case of negligence, there is no reason a vegan shouldn't be able to obtain the same nutrient as omnivores, with a little forethought.

I take 800mcg of B12 daily, is which far more what's obtainable through meat, fish and dairy.

I'm not sure about if the production process of vitamin B12 is totally not linked to meat, eggs or other type of animal foods. I red something about the need of some natural bacteria for the production of B12 vitamin also. In addition, if the veganism is a sort of natural way to feed ourselves, why do we have to get some pills or supplements?

B12 supplements are 100% vegan. Vegans can obtain all necessary B12 intake through said methods, it's undisputable. The reasoning for needing b12 supplementation is likely due to the absence of bacterial in modern food and lifestyles, we no longer eat food fresh from the ground or make make frequent contact with dirt and mud. Regardless supplementation is an perfectly acceptable method of nutrient intake.

If humans are designed to eat meat, why is it so carcinogenic (causes cancer) and why do we have to cook it to safely ingest it? The vegan diet is largely known to reduce the risk of heart disease and cancer.

It is really possible with no problems to health to eat some kinds of meat even not cooked (this is also an old practice very common in countryside villages), the only requisition is to get the meat fresh. I agree about the non-healthy condition of a 100% meat-based diet anyhow. What about eggs and fish?
I think that a correct diet has to be balanced with the right percentages of the whole nutrients without getting it through supplements. If the totally vegan diet is the best and right way to feed the human specie, why do you need to get pills?
Finally, it is not medically demonstrated that the meat causes cancer, whilst it is well-understood that the pollutants in general increased the cancer in the industrialized cities...

It was mentioned previously, B12 is a bacteria. Modern lifestyles and agriculture leads to less exposure to bacteria, thus less B12. B12 isnt produced in animals or plants, its solely synthesized via bacteria. Its common practice in the meat industry to inject cattle with B12 supplements, which are vegan, one way or another you are taking a supplement. Modern agriculture has also lead to decreased nutrient quality of food, thus a reliance on supplements to some degree is needed. Visit a nutritionist and get your blood checked, I can almost guarantee they recommend supplementation.

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Very interesting

Nice! I've been vegan for almost a year, but it's nice to have this overview with all this info and sources! Thanks, keep up the good work!

This is such a great article about veganism!! Thank you for sharing all these facts!

Thank you for your kind feedback, glad you enjoyed the read :)