It’s often assumed that a vegan diet is unhealthy since it cuts down on many nutrients which are present in animal products. Well, this is just a misconception. From salad to vegan pizza, it’s more than possible to flourish on a vegan diet.
Did you know? Malnourishment and under-nourishment are actually common, even if the person eats a lot! Many foods (especially processed foods) do not contain many of the essential nutrients needed to be healthy. So, someone can be overweight and undernourished at the same time.
So, let’s tackle some more myths about veganism, learn about the health benefits of plant-based diets, and where to find healthy, filling, delicious recipes!
Myths About Veganism
Veganism challenges the accepted worldview that in order to be healthy, you must consume at least some animal products, like milk and eggs. Because of this, many people are resistant to the idea and have misconceptions about why someone chooses veganism and what it all means.
Myth #1: The Vegan Diet is Unhealthy
While it’s true that some nutrients are a little more difficult to consume on a vegan diet, it is by no means unhealthy - if you’re doing it right!
Any diet can be unhealthy if you don’t pay attention. Even omnivorous people can be unhealthy: look at all the fats, carbohydrates, oils, and additives that are in all sorts of foods! Even vegan foods can have some unhealthy add-ins.
For example, many people think that vegans substitute faux meat in every meal. Faux meat can sometimes contain large amounts of salt, oils, and fats. So if a vegan was eating faux meat multiple times every day, they probably would be unhealthy!
But if you take the time to seek healthier options, then vegan food is far healthier than foods that contain animal products, because animal products have high amounts of fat, salt, cholesterol, and even carcinogens (cancer-causing chemicals). Plant-based have zero cholesterol; it only comes from animals.
Fortunately, there are many very healthy vegan recipes that you can find and add to your cooking repertoire.
Myth #2: You’ll Get Protein Deficient
All the nutrients on earth come from plants originally. If you eat a goat, the goat got its nutrition from plants. If you eat an egg, it was formed from the nutrients that the hen ate. Eating animal products is just eating plant nutrients in a different form. So skip the cholesterol and fat and consume the nutrients straight from the source!
Take a look at gorillas, elephants, giraffes, camels, horses, hippopotamuses, tortoises, manatees, kangaroos, and even some large fish like grass carp and black pacu. When they have access to all the foods they need, they thrive without consuming any other animals!
Vegan foods that contain high amounts of protein include seitan, tofu, tempeh, edamame, lentils, beans, nutritional yeast, spelt and teff, hemp seeds, green peas, spirulina, amaranth and quinoa, sprouted grains and bread made from them, soya milk, oats, wild rice, chia seeds, nuts, broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, Brussels sprouts, and corn. Wow!
There is a little bit of protein in most fruits and vegetables. If you eat a lot of fruits and vegetables, you will be getting enough protein.
Find various cooking classes in Gurgaon here.
"In 2009, the American Dietetic Association concluded that a well-planned vegetarian or vegan diet was safe for people at every stage of life — including for pregnant and nursing moms, children and babies — with the caveat that fortified foods or supplements can “provide useful amounts of important nutrients.” " -washingtonpost.com
Myth #3: Plant-Based is Not Suitable for Kids
While you may need to do more research to ensure that the needs of a growing child are met with veggies, it’s entirely possible to raise a healthy, nourished child on a vegan diet. It has been proven by science and by millions of families for hundreds of years that children can thrive with a plant-based diet.
Myth #4: It Is Difficult To Be Vegan in India
Although a major part of being a vegan depends on your socio-economic condition, it is not ‘impossible’, especially in an already-vegetarian country like India. With the proper knowledge of the availability of vegan food and products, you can find it comparatively easier. Learning how to replace ingredients like eggs, ghee, butter, and milk are all that’s needed to turn your favourite vegetarian dishes vegan!
Veganism in India already had its share of criticism, but it is still growing at a faster rate than ever. The growing population of vegans is growing in India, which has led many food industries to adopt vegan cooking styles and recipes to serve the population. Other food industries are also paying attention to providing vegan alternatives for packed food. The demand for vegan cooks has seen decent growth in the last few years with new restaurants opening with vegan menus.
Myth #5: Soy Is Harmful
Since soy contains phytoestrogen, many people believe that it is harmful. Estrogen is bad to eat, especially for males, right?
Well, since phytoestrogen is the plant equivalent of estrogen and not mammalian estrogen, it has little to no effect on an animal’s body. It is not mammalian estrogen, which is a sex hormone (sex hormones affect sex organs like mammary glands, ovaries, and testes, and can change a person’s physical appearance like growing breasts or facial hair).
Consider this also: many animals in the agricultural industry eat tonnes of soy as part of their diet. So, animal products are pumped full of phytoestrogen, but it doesn’t affect the animal and it doesn’t affect the consumer.
Mammalian estrogen is found in: mammals. So, meat from mammals contains these hormones because they are coursing through the whole animal’s body all the time, just like humans. Also, milk contains higher levels of estrogen because it comes straight from the mammary glands and is meant to encourage rapid growth in a baby animal. While the level of mammalian estrogen in a glass of milk might not be enough to disrupt your natural levels, it certainly has more of an effect than soy.
According to some studies, soy milk, tofu, tempeh, and edamame might actually reduce cholesterol, improve heart and bone health, lower blood pressure and blood sugar, decrease the risk of cancer, increase fertility, and help reduce menopause symptoms. Note that GMO soy is scrutinized because of the pesticides, not the soy.
Benefits of a Plant-Based Diet
We already know that a vegan diet is healthy, but what are the particular reasons for that? Let’s learn about the health benefits of eating plant-based.
A Vegan Diet is Richer in Certain Important Nutrients
Studies found that a vegan diet is infused with more fibre, beneficial plant compounds and antioxidants. In general, plants are a richer source of minerals as well such as potassium, folate, magnesium and Vitamins A, C and E.
The only nutrient you MUST supplement is vitamin B12, because it is only found naturally in certain bacteria that grow in some dirt. Since most produce is washed it is missing that bacteria and the dirt may not have the bacteria growing in it anyway. Omnivores and vegetarians get B12 from animal products that have been artificially enriched with the vitamin. When you don’t consume pre-enriched animal products, you have to enrich yourself.
"Participants following a vegan diet lost an average of 13 lbs (6 kg) over 16 weeks, while those following the Mediterranean diet did not see any weight loss." -healthline.com
Lower Risks of Certain Cancers and Heart Disease
According to research, eating fresh fruits and vegetables every day can lower your risk of dying from cancer. Legumes, which are consumed by vegans in large quantities, are said to reduce the risk of colorectal cancer. Another widely consumed food is soy products, which can reduce the chances of breast cancer immensely.
Besides cancer, a vegan diet is reported to reduce the chances of dying from heart disease since it lowers high blood pressure, blood sugar levels and cholesterol levels.
Find different cooking classes here.
Help Maintain a Healthy Weight
Since it’s easier to eat more healthy food on a vegan diet, and you do not get any cholesterol, losing weight is an easier task when you’re plant-based. As long as you reach for less processed and high-fat foods, you will most likely lose some weight without changing anything else in your life.
At some point, you can expect to plateau, and that’s when you’ll need to make additional changes if you want to lose more weight. But up to a point, simply eating healthier will help! And it will be easier to maintain your lower weight with a vegan diet. Just remember to research nutrition and ensure that you’re getting everything your unique body needs!
Where to Find Vegan Info and Recipes
Since veganism is sweeping the globe, you can find lots of information online. Check out these websites to learn how to cook veganized dishes and trendy vegan meals!
Websites
- The Vegan Society
- Plant Based News
- One Good
- The Vegan Indians
- Holy Cow Vegan
- Vegan Richa
Discover various cooking classes in Delhi on Superprof.
Sample Recipes
Some recipes you’ll find from creators like these include:
Mushroom Patiala
“This is vegan spin on the Punbaji dish chicken patiala using mushrooms as a stand-in. The creamy slightly spicy yogurt sauce is simply to die for and this patiala tastes best served alongside a vegan omelet. Use vegan Chicken or soycurls for variation.” - VeganRicha.com
Brinjal pickle vegetables and spiced tofu steak
This recipe from TheVeganSociety.com features an array of spices including onion, garlic, cumin, turmeric, coriander, Black pepper, fresh ginger, and red wine vinegar all flavouring diced aubergines and served with seasoned, seared tofu.
Besan Chilla
“A savory, eggless, vegetarian omelet from North India, is loaded with healthy protein from chickpea flour and tons of nutrition from veggies. It makes the perfect breakfast, brunch or lunch. While the traditional omelet is loaded with cholesterol, besan chilla has none, of course.” -HolyCowVegan.net
Check out even more recipes from across the globe online and via cookbooks. Soon, you’ll be cooking up a storm of healthy, delicious vegan food!
Enjoyed this article? Leave a rating!
Loading...
