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Ever since the debate between vegans and non-vegans has been ruling the internet, people have created a plethora of myths about vegetarianism. Some say that vegan men are not virile; others say that vegan moms are more vulnerable to osteoporosis and whatnot. But the truth is far from these myths, and this leads the enthusiastic vegans into a state of a quandary which keeps them thinking whether to choose the high road or not. Let’s debunk some of these myths and deliberate over some over useful tips to prove that vegetarianism and vegan diet is indeed the panacea for a healthy life.
Vegan Protein Intake:
Myth or Fact, dropping a meat diet means you’ll not receive enough protein or calories throughout your day. Myth! This is probably the biggest myth about going vegan, and it’s an easy myth to debunk. If you read the calorie count in vegetables, quinoa, tofu, beans and more you’ll see there’s an abundance of protein, calories, and vitamins. Lowering protein intake is not harmful to the body, but it may lead to recurrent fatigue and lower capacity to work, therefor you should see high vegan protein foods.
Powerhouse diet-carbs and fats:
With the increasing intensity of obesity people are dropping a fat-rich diet; this may help in keeping the cholesterol stable for a short-term period. But a long-term low-fat diet is not suggested as humans crave for fat and this may lead to relinquishing the vegan diet; hence it is necessary to take the high-fat vegan diet. A normal vegan fat diet includes nuts, soy products like tempeh and tofu. As for carbohydrates go for mushrooms, spinach, veggies like zucchini, broccoli, avocado, and berries are also a rich source of carbs, you can even eat sea veggies namely kelp. Not only will you get good carbs and fats from these foods, but you’ll also get your good vegan protein.
Surviving on a meat diet for a longer time adjusts our body to high glutamate levels, and when you bravely drop the non-vegan diet, it may increase your cravings for umami food. Those who have never tasted meat diet may not even experience these umami cravings, but for non-vegans, it is harder to switch their taste buds and cravings. New vegans can go for fermented vegan products like tomatoes, carrots, tempeh, sauerkraut, kimchi, tamari, miso, sea vegetables.
There is no telling about the importance of vitamins for a healthy life, and dropping the meat may not even play a major role in the levels of vitamins in the body. First off is Vitamin B12:
Considering the fact that our body cannot make Vitamin B12 on its own, we need supplementary food that is rich in B12. There are a plethora of non-vegan products rich in B12 like tuna, sardines, beef, and clams -your taste buds must be ravaging right now- but for vegans too there are a lot of B12 rich products. For instance: Almond or Soy Milk are the richest natural source of B12, added to this the nutritional yeast, that is grown for eateries and consumption is also a credible source of this vitamin. Scientists have also developed fortified cereals; they are a rich source of vitamin B12, which is added to the vegan products externally.
The richest source of Vitamin D is the sun and majority of people are Vitamin D deficient no matter their diet choice. This is because we do not have an ample amount of time to stroll in the sun. Added to this, vegans are a higher risk of incurring this deficiency as the normal vegan diet does not have higher amounts if Vitamin D. Go for some fortified Vitamin D products like soy milk, almond milk, soy yogurt, and cereals. Moreover, you can also go for mushrooms that are a natural carrier of Vitamin D.
At last vegans have something to cheer for, Vitamin A can be found in a variety of sources. These include all the orange veggies and spinach; for instance, you can eat butternut squash, sweet potato, carrot, cantaloupe, and spinach. No wonder Popeye could lift a ship after eating spinach.
Similar to vitamins minerals are necessary for a vegetarian, the long-term deficiency of these minerals may lead to certain consequences. Following a mineral rich diet for every vegan is imperative.
Unlike animal proteins, the vegan proteins are not responsible for the incidence of osteoporosis. Osteoporosis cases have been increasing especially in the western countries among the population who live on a heavy non-vegan diet. This comes as a relief for vegans as except milk they do not take any animal protein. Nonetheless, the vegan diet has a lower amount of calcium hence you need to take a higher amount of calcium rich product to meet the daily criteria. Fortunately, there are a lot of natural vegetarian sources of calcium including collard greens, mustard greens, dried figs, bok choy, kale, and turnip greens. You can use the vegetables to make some palpable cuisines and enjoy a healthy and tasty meal.
The iron intake of vegans is similar to those of non-vegetarians, you can find ample amount of iron in various types of vegan products like tofu, molasses, lentils, kidney beans, chickpeas, oatmeal, almonds, and raisins. You can prepare lentils or chickpeas once a week and go for 4-5 almonds every day.
Iodine as a mineral is ever present in salt, but both vegans and non-vegans do not care about iodine intake much. For non-vegans, there are a lot of sources of iodine, but since you have taken the high road, you need to gather iodine-rich food or supplement to ensure that the iodine levels do not decrease in the body.
This is a common mineral which is found in a lot of sources, but still both vegans and non-vegans sometimes fall short of this mineral. For zinc satiety from vegan food choose from pumpkin seeds, wheat bread, cashews, tofu, lentils, and sunflower seeds.