Eating Vegan diet – Top 10 (Question and Answers)About Going Vegan
How irritated will you get with the same questions from nonvegans over and over again? Probably very irritated. That’s why this Article is so important. Here, amid the ten most common questions you’re likely to hear, you can find all the comebacks, educated information, and succinct points of fact needed to make it through what I call the “vegan third degree.”
Why would you go vegan?
Going vegan is one of the best ways to protect the environment. After all, raising animals for meat is one of the leading contributors to global warming. Because raising animals for human consumption requires huge amounts of clean water, land, and oil for transportation and refrigeration, it’s better for the environment to be an SUV-driving vegan than a Prius-driving meat eater.
Similarly, the best way to show that you care about animals and other people is to stop eating animal products. By not eating meat, cow’s milk, or eggs, a vegan saves the lives of more than 100 animals a year. Eating meat and dairy takes food and clean water away from starving people around the world. It takes many pounds of grain and hundreds of gallons of water to produce just a small amount of meat or dairy. The more people who live vegan, the more other people can simply eat.
Aside from being an environmentally friendly decision, a vegan diet also will keep you alive! The American Dietetic Association states that vegans are less likely to become obese or develop diabetes, many cancers, or heart disease.
Where Do You Get Your Calcium?
Vegan sources of calcium are everywhere. Dark green veggies, such as broccoli and bok choy, are excellent sources. And soy, rice and hemp milks are all enriched with the mineral — as are many orange and apple juices. Tofu is often processed with calcium sulfate, making it a good source. Soy yogurt, almonds, blackstrap molasses, and tahini also contain substantial amounts.
Several studies have shown strong evidence that people who eat lower-protein, plant-based diets need less calcium than those eating higher-protein diets based on animal foods. Even though vegans may need less calcium to ensure strong bones, they can (and should) get the recommended daily allowance, with natural, cruelty-free foods.
check this article on how to get essential nutrition
Where Do You Get Your Protein?
A varied vegan diet provides enough protein for both adults and children. As long as you eat enough calories from varied sources of food, it’s easy to get your recommended amount on a daily basis. Vegan sources of protein include whole-wheat bread, nuts like almonds and cashews, seeds like sunflower and sesame, peanut and almond butter, soy and hemp milk, whole grains, beans, and soy foods like tofu and soy yogurt.
An 18-year-old male needs between 55 and 60 grams of protein a day. So, if he eats the following foods in one day, he’s set on his protein: 1 cup oatmeal, 2 tablespoons flaxseeds, 2 cups hemp milk, 2 slices of whole-wheat bread, 4 tablespoons of peanut butter, 1 cup of vegan black bean chili, 1 cup cooked pasta, 1 cup broccoli, and 1/2 cup tofu.
Animal foods offer complete protein — they have each of the 22 amino acids present that the body needs to use protein. Luckily, however, tofu and other soy foods also contain the necessary amino acids. Other vegan foods like beans, grains, vegetables, nuts, and seeds will provide, over the course of a day or so, all the essential amino acids that the body needs.
What Can You Eat in vegan diet?
You can eat so much good food as a vegan! Believe me, you won’t go hungry. Consider this list, which breaks down just a few of your options by meal:
Breakfast may be a fruit and nut smoothie with hemp or soymilk, corn muffins, tofu scramble, blueberry pancakes made with rice milk (and don’t forget the maple syrup), toast and jam, soy yogurt with fruit, granola, or hash browns with tempeh sausages.
Lunch can include peanut butter and jelly sandwiches, chocolate chip cookies made with applesauce and flaxseeds instead of eggs, veggie burgers, french fries, falafel with hummus and pita bread, or a fake meat and cheese sandwich on whole-wheat bread.
Dinner menus offer vegetable and tofu lasagna; pasta with broccoli, tomatoes, and white beans; lentil soup with crusty bread and sautéed kale; bean casseroles; chili with chips, salsa, and guacamole; or curried vegetables with rice and chickpeas.
Isn’t That a Difficult Lifestyle to Get Used to?
When you’re passionate about your health, treating animals kindly, and protecting the environment, it isn’t difficult to make a few dietary and lifestyle changes. The first few weeks can be an adjustment, but once you start looking, you see vegan options everywhere! Health food stores are popping up all over the country, providing many vegan products to Americans coast to coast. In fact, there are more than 250 Whole Foods Markets in North America alone! If you don’t have a good health food store near you, keep in mind that the Internet is an incredible resource.
If you think you can’t get by without some of your favorite nonvegan foods and household items, think again! You can find alternatives for almost everything you may need to buy. Vegan milks, cheeses, meats, shoes, wallets, belts, vitamins, makeup, deodorants, shampoos, candles, pet foods, and baby items abound!
Do You Eat Fish or Dairy Products?
Fish are animals, so vegans don’t eat them. Vegans also don’t eat dairy products that come from animals, including cow’s milk, cow’s cheese, goat’s milk or cheese, and butter.
Other animal products that vegans avoid eating are honey, eggs, meat, chicken, veal, pork, or turkey (even on Thanksgiving).
Where Can You Go Out to Eat?
Going out to eat isn’t difficult — just ask for what you want and kindly request that your server omit dairy and meat from your dishes. I’ve never had a problem “veganizing” a menu item, especially if you ask sweetly and smile.
You really can eat anywhere as a vegan — even a steak house! Try ordering hummus with vegetables, falafel and pita bread, vegetable pizza minus the cheese, pasta with beans and vegetables without cheese or butter, vegetarian refried beans with guacamole and chips, or coconut curry bowls with rice. You also can make a meal out of side dishes that don’t include animal products. Most restaurants offer some bean, green, and grain dish on the side that you can combine to make a complete meal. Just be sure to specifically ask that no dairy, butter, meat, or chicken stock be used in any of the preparation.
Not only are regular restaurants accommodating, but vegan and vegetarian restaurants can be found all over the world. Visit www.happycow.net orwww.vegdining.com to find a vegan-friendly dining spot near you.
Can You Be Healthy on a Vegan Diet?
If you want to know whether you or a loved one can be healthy on a vegan diet, the answer is “Heck yeah!” Vegans are often at least 20 pounds lighter than meat eaters who are the same height. Even better is the fact that many people have actually reversed their serious health conditions — including cancers, type 2 diabetes, heart disease, and obesity — by adopting a vegan diet along with increased exercise.
Top government and healthcare organizations, such as the American Dietetic Association, have declared that a vegan diet can be perfectly healthy for every stage of life including pregnancy, infancy, childhood, and adulthood. The competitive sports world even contains many professional vegan athletes. Pro football players, triathletes, ultramarathoners, tennis players, karate champions, and even body builders create their incredible physiques from plant-based diets. Part VI discusses veganism in all walks of life.
Vegans tend to eat more fiber, fresh fruits, vegetables, and whole grains than nonvegans. These are the exact foods that health experts are constantly harping on the public to eat more of — living vegan almost ensures this.
What Do the Experts Think of Veganism?
Some folks can’t accept a new line of thinking unless they hear positive comments from leading experts in that field. So, when you’re faced with explaining veganism to this type of person, feel free to quote the following expert opinions:
“A low-fat, plant-based diet would not only lower the heart-attack rate about 85 percent, but would lower the cancer rate 60 percent.” — William Castelli, M.D., Medical Director, Framingham, Cardiovascular Institute
“Scientific data suggest positive relationships between a vegetarian [and vegan] diet and reduced risk for several chronic degenerative diseases and conditions, including obesity, coronary artery disease, hypertension, diabetes mellitus, and some types of cancer.” — American Dietetic Association
The rate of breast cancer among premenopausal women who ate the most animal (but not vegetable) fat was a third higher than that of women who ate the least animal fat. — Journal of the National Cancer Institute
“With all the information now available about the long-term health benefits of plant-based diets, there is really no question that the vegan diet is safe — in fact, it offers the most disease-fighting protection of any dietary pattern.” — Amy Lanou, Ph.D.
Where Can I Learn More?
Excellent Web site resources for finding out more about vegan living include The Physicians Committee for Responsible Medicine (www.pcrm.org) and Girlie Girl Army for vegan fashionistas (www.girliegirlarmy.com). For everything else under the sun, check outwww.veganessentials.com.
To bone up on how to become vegan, check out these Web sites:
The Vegetarian Resource Group at www.vrg.org
People for the Ethical Treatment of Animals at www.peta.org
American Vegan Society at www.americanvegan.org
Vegan Family Living at www.vegfamily.com.
Reasons or WHY to eat vegan diet? – It’s Heart Healthy and Cancer Protective
The facts are undeniable: Heart disease remains the number one killer of men and women in the United States. Luckily, a vegan diet is good for your heart health. The American Heart Association supports the fact that a balanced vegan diet is lower in fat and is cholesterol-free (because only animal foods have cholesterol), which leads to lower risks for coronary heart disease, high blood pressure, and obesity.
In fact, studies have shown that a vegan diet — rich in whole grains, fruits, and vegetables — can stop and even reverse heart disease. Imagine how many lives could be saved if more people adopted a vegan diet.
The second most common cause of death in America is cancer. Like heart disease, many cancers can be treated or prevented with a vegan diet. The immense amount of cancer-fighting properties in fresh fruits and vegetables is leading scientific researchers to study the benefits of this diet. Chapter 1 discusses these topics in further detail.
It Keeps You Slim
Maintaining a healthy weight is much easier with a vegan diet. Because most plant foods are naturally low in fat, a vegan eats less total fat and very little saturated fat. A thoughtful vegan diet is helpful for overweight and obese people who want to lose weight. That’s because they’ll naturally consume fewer calories, even while eating good-quality ingredients and abundant nutrition.
A plant-based, vegan diet is full of veggies, fruits, nuts, seeds, grains, and beans, which are all great sources of fiber. A fiber-rich diet is more filling, often leading a person to eat less food and fewer calories. Fiber also helps the digestive system move better and eliminate properly, helping the body to maintain a healthy balance of water.
It Has a Lower Carbon Footprint
The farming and agriculture conditions required to raise animals for food production cause some of the largest uses of fresh water and fossil fuels in the world. Experts state that food production in the U.S. accounts for 19 percent of total energy use. By choosing a vegan diet, your food automatically requires less intensive use of petroleum for transporting animals, running machines, and powering factory farms. Buying local, seasonal produce is even more eco-friendly because it requires less refrigeration and fuel for transportation. Even if you do continue to eat Maine blueberries in your winter muffins, you’re still being better to the environment than if you were still eating animal foods
It’s Kind to All Living Creatures
As you know, a vegan eats no fish, fowl, cows, lambs, sheep, pigs, eggs, cheese, milk, butter, or honey. Mahatma Gandhi is credited with saying “To my mind, the life of a lamb is no less precious than that of a human being. I should be unwilling to take the life of a lamb for the sake of the human body.” By refusing to take the life of another creature, a vegan allows all creatures to continue on their natural course toward full self-expression, which is the true hallmark of an enlightened soul. I like animals, and I consider them to be my friends. And, well, I don’t eat my friends
It Provides Excellent Nutrition
Fresh plant foods are full of phytochemicals, minerals, vitamins, enzymes, and fiber. These nutritious aspects of a vegan diet are sorely lacking in the standard American diet, and they can help halt, reverse, and cure long-standing health concerns like heart disease and obesity
A vegan diet that includes a variety of foods will easily provide enough protein, healthy fats, complex carbohydrates, and calories for the average person. A vegan diet also provides a wealth of amazing nutritional support not found in the standard American diet; the vegan’s reliance on fresh fruit and vegetables as well as other whole foods, such as beans and grains, provides plenty of vital, nourishing energy.
It Protects Our Natural Resources
It Protects the Food Supply for All Humans
It Has Fewer Pesticides, Drugs, and Toxins
Animal foods that are produced by modern conventional methods often come with an unsavory side dish: the residue of antibiotics and hormones used to treat factory-farmed animals. How do these toxins get into the food? Allow me to explain.
These animals generally are raised in densely populated conditions, often without access to fresh air, sunlight, or exercise, and they’re fed an unnatural diet of high-calorie foods that are used to fatten them as quickly as possible. These conditions lead to an unhealthy environment in which diseases quickly spread. Then farmers and ranchers must use antibiotics to treat the animals. Cows, chickens, and other animals also are given hormones to speed their growth and produce more meat. These hormones and antibiotics can end up in the final products of milk, meat, and eggs, which are then absorbed into the human body when eaten. The question remains, what do these dangerous drugs do to people when eaten regularly, even in small doses?
Other toxins make their way into meat and dairy by way of what the livestock is allowed to eat. According to the Environmental Protection Agency, StarLink corn, a genetically modified organism, isn’t safe for people to eat. However, it has been deemed safe to use as livestock feed. But then those same animals get served up to humans as dinner. Sounds a little iffy to me.
Similarly, the Food and Drug Administration has long advised women and children to limit their consumption of certain types of fish because of the health risks associated with high levels of mercury. By avoiding fish altogether, vegans avoid the dangerous side effects associated with mercury toxicity, including damage to the neurological development of fetuses and infants as well as an increased risk of cardiovascular disease.
A vegan diet, especially one that includes mainly organic foods, contains no man-made antibiotics or hormones and very few chemical pesticides. Because our modern world is already so polluted, it can be a huge relief to the human body to eat only nontoxic foods.
It Can Save You Money!
Most vegan foods are cheap, even when purchased in the organic aisle. Eating a diet of mainly inexpensive commodities, such as beans, whole grains, and veggies, can lead to great savings in the checkout line. These savings are mostly due to the fact that plant proteins are much more inexpensive than meat, poultry, eggs, and fish. Even ground beef averages $3.50 per pound in most U.S. cities, and chicken breasts can cost $3 to $4 per pound.
The same $4 buys more than 2 pounds of organic brown rice and 2 pounds of organic lentils. For a few extra pennies, you can buy some organic sunflower seeds and broccoli. No matter how you look at it, the same amount of money provides more food, more protein, more minerals, more fiber, more nutrition, and less disease-promoting material for your body to digest.
A vegan diet also leads to financial savings by helping you avoid illnesses and long-term diseases, such as heart disease, certain cancers, and dementia. Avoiding unhealthy foods now will save you years of lifespan and countless dollars on unnecessary healthcare costs in the future. Dr. T. Colin Campbell, author of The China Study (Benbella Books), believes Americans’ overly meaty diets result in $60 to $120 billion in healthcare costs every year — try that on for a national healthcare plan