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Top Questions (and Answers) About Going Vegan:
Food is an emotional, cultural, and personal issue for most of us. It evokes memories, acts as the glue at community and family bonding ceremonies, and becomes who we are. You are what you eat, and as a vegan, you have thought about what you eat on a much deeper and more profound level than most of the people around you. After your decision to become vegan is made, it can bring joy and sorrow to you and the people who love you. You may feel challenged by other’s desires for you to conform to cultural norms. So be prepared to calmly defend yourself to the people you love. Know your facts and read about the benefits of the lifestyle you have chosen. Project loving kindness toward anyone who gently, or crudely, asks “Why are you a vegan?” Here are responses to some of the most common questions you’re likely to encounter: Why Would You Do Something Like That? 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. 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? 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 or almond 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. 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. 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. 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.
Excerpted from Living Vegan For Dummies by Alexandra Jamieson, CHHC, AADP with permission by John Wiley & Sons. Available wherever books are sold. Alexandra Jamieson CHHC, AADP is a certified health and nutrition counselor and works with professional women across North America to detoxify their bodies, improve their energy and lose unwanted pounds. She has been seen on Oprah, The Final Word, 30 Days and The National Health Test with Bryant Gumble and the award-winning documentary Super Size Me. Alex is the author of Living Vegan for Dummies (Wiley, 2009) and The Great American Detox Diet (Rodale, 2005).
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