WHAT IS VEGANISM?

The vegan lifestyle is becoming increasingly popular these days. Also known as a plant- based diet, vegans do not eat any food from animal sources including red meat, chicken, eggs, dairy, and honey.

People who choose to see veganism as a lifestyle rather than just a way of eating also avoid animal products in the form of leather, fur, or any other clothing item made of animal products.

People go vegan for many reasons including health, animal rights, and the environment. This page will focus mostly on a plant-based diet and its health benefits. Please keep in mind just because a diet is free of meat doesn’t mean that it is healthy.

10 BENEFITS OF A VEGAN DIET

1. Better Mood: Research is suggesting they are happier than meat-eaters.

2. Disease Fighting: When done right the diet is naturally low in fat and cholesterol which has been shown to reduce heart disease risk. Epidemiological data has shown vegetarians suffer less from diseases caused by the modern western diet (coronary heart disease, hypertension, obesity, type 2 diabetes, and cancers). This must be attributed to a higher intake of fiber, phytonutrients, and antioxidants.

3. Lean Figure: Vegetarians typically weigh less as a result of a diet that has fewer calories in the form of grains, legumes, nuts, seeds, fruits, and vegetables.

4. Less Toxicity: Plant sources are safer than animal foods. Particularly when consuming organic fruits and vegetables. Food-borne illnesses, antibiotics, bacteria, parasites, and chemical toxins are more common in commercial meat, poultry, and seafood when compared to plant foods.

5. Saving the Planet: Plant-based diet is better for the planet as it requires less energy and farmland to feed a vegetarian.

6. Eyesight: Vegetarians tend to have better eye sight.
7. Money-Saving: Plant foods tend to be less expensive except for a few delicacies.

8. Better Athletic Performances: A high carb and low fat, vitamin and mineral-rich vegetarian diet may be optimal for sports performance.

9. Supporting Animal Rights: Animal welfare is improved as indirectly you are supporting animal rights and organizations fighting for this cause.

10. Longevity: Vegetarians have been found to enjoy longer and healthier lives when compared to meat-eaters.

FOODS TO EAT ON A VEGAN DIET

CLEAN 15 / DIRTY DOZEN BY EWG

The more organic products you can include in your diet the better, but of course, not everyone has the budget for it. Eat organic as much as you can but never avoid buying fruits or vegetables just because you can’t afford the organic version.

The Environmental Working Group releases a Clean 15 and Dirty Dozen list every year showing us which fruits and vegetables have the most and the least pesticides added to our food. I recommend referring to this list while grocery shopping to minimize your exposure to toxins and cut costs.

TOP VEGAN SWAPS

TOP VEGAN PROTEIN SOURCES

SPOTLIGHT ON SOY

Soy is a popular and sometimes controversial ingredient. It’s a complete protein and rich in calcium, iron, zinc, fiber, and potassium. Soy can replace dairy and/or meat in a diet, even though it may be considered a healthy food, not all soy products are created equal.

---

Soy products, both fermented and unfermented, range in their degree of processing, from soy flour and soy protein to more traditional foods like miso, soy milk, and tofu. Highly processed items to avoid include soy cheese, soy yogurt, and imitation meats. Focus on traditional forms to maintain the soy’s nutrient density.

Good source on benefits of Soy.

TOP SOY PRODUCTS

Miso – A thick paste made from fermented soybeans, rice, or barley malt.

Soy Milk – Finely ground up soybeans, soaked and strained to produce a milky liquid.

Tofu – Soybean curds.

Tempeh – Whole soybeans are fermented into a cake or patty.

Edamame – Whole, green soybean.