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Eating vegan, Part 2

In our last blog, we reviewed the vegan diet. If you haven’t, please check out this post to learn what veganism is and what some of the benefits are when you base your diet in plants.

Since veganism is a different approach, as you convert you’ll need to rethink where you get the building blocks of a healthy diet. While fiber may be easier to get when your diet is plant based, protein may not be! This is especially true if your dinner plate included a larger percentage of animal products like meat and dairy.

Vegans put their diet together in a different way.

Legumes like beans, lentils and peas are great options for protein, fiber, and minerals such as iron, folate, manganese, zinc, and others.

Nuts, nut butters and seeds are an important part of a vegan diet. Rich in protein, they also provide many of the same nutrients as legumes. In addition, they include selenium and vitamin E! Nuts and seeds are very versatile as they can be eaten on their own or used (with a little bit of extra work) in sauces or desserts and cheeses! Look for unbalanced unroasted nuts and seeds in order to get as much nutrition as possible.

Tofu and tempeh are sometimes included. These traditionally processed products are made from soybeans and are found in abundance in Asian diets. Tofu can be used sautéed in sauces, scrambled like eggs, or grilled! Tempeh (a fermented version) and can be used in many of the same ways. As a bonus, the fermentation may produce small amounts of vitamin B-12, traditionally hard to get in a vegan diet.

Plant milks and yogurts are also popular. Look for calcium fortified versions of these.

Seaweed is a tasty treat that also packs a nutritional punch! It provides DHA, an essential fatty acid with many benefits. Seaweed contains magnesium, riboflavin, manganese, potassium, iodine, and antioxidants! Since iodine is important but hard to get in a vegan diet, include at least 2-3 servings per week. Avoid eating too much at one time, especially if your seaweed is kelp (the highest in iodine).

Nutritional yeast is made from a deactivate strain of yeast. It’s usually found in yellow powder form or as flakes. One ounce contains about 14 grams of protein and 7 grams of fiber. In addition, it is commonly fortified with zinc, magnesium, copper, manganese, and B vitamins (including B-12).

Fruits and vegetables can help you avoid vegan junk food. (Vegan junk food is highly processed and probably not healthy). You can create a vegan ice cream (for example) by blending a frozen banana until smooth and then perhaps adding additional toppings of flavors such as blueberries.

Eggplant and mushrooms provide meaty texture in vegetable form and work great on the grill! Jackfruit is also a wonderful meat substitute in savory dishes.

And, of course, cauliflower is being used more and more in many different ways, including pizza crusts! (If you buy commercially produced cauliflower pizza crusts, check the ingredients! Many include eggs and cheese.)


Eating vegan

Veganism is a way of living that attempts to exclude all forms of animal exploitation and cruelty. This includes food, clothing, or any other use (for example, testing cosmetic products).

A vegan diet is entirely plant-based, excluding all animal products. There are a variety of reasons people choose a vegan diet, ranging from political to health related.

There are many different types of vegan diets. Some that we at Herbs Can Cleanse believe to be more healthy choices include:

Whole-food vegan diet: A diet based on a wide variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts and seeds.

Raw-food vegan diet: A vegan diet based on raw fruits, vegetables, nuts, seeds or plant foods cooked at temperatures below 118°F (48°C) (1).

80/10/10: The 80/10/10 diet is a raw-food vegan diet that limits fat-rich plants such as nuts and avocados and relies mainly on raw fruits and soft greens instead. Also referred to as the low-fat, raw-food vegan diet or fruitarian diet.

Raw till 4: A low-fat vegan diet inspired by the 80/10/10 and starch solution. Raw foods are consumed until 4 p.m., with the option of a cooked plant-based meal for dinner.

The thrive diet: The thrive diet is a raw-food vegan diet. Followers eat plant-based, whole foods that are raw or minimally cooked at low temperatures.

Which might be right for you? Most start off slowly by, for example, eating vegan one or two days of the week, or even one or two meals a week! If you have a picky family, this provides an opportunity for your picky eaters to get used to the changes and gives you an opportunity to find things they like before you make a more complete change.

Eating vegan may help you maintain a healthy heart, lose weight, and help moderate blood sugar. Vegans find it easier to get many different nutrients (but, remember that there are certain nutrients such B-12). There is also evidence that shows eating vegan may be related to reduced incidence of certain cancers!

In our next blog, we’ll look at building blocks for a health vegan diet. Then, in part 3, we’ll present some easy-to-prepare vegan meals! As you change your diet, it’s important to support your body’s release of toxins by using products that help your body in its cleansing process. Visit HerbsCanCleanse.Com for quality supplements for just that purpose! Eating vegan Part 2


Going Vegetarian

You’ve done your homework and want to try a new way of living! Eating a diet free of meat can be difficult task for many Americans. Here are a few simply things to keep in mind when transitioning from a meat to meatless diet.

Go gradually. Give it a week or so. Cut out meat 1 day a week, then 2 days and so on. You may find it helpful to cut out beef first, then pork, chicken and turnkey and finally fish. Remember to cut down on eggs and dairy. You’re not replacing the meat with eggs and dairy. Consume more plant based proteins like legumes, nuts, and grains. All contain protein. Visit vegetarian restaurants to get ideas to use at home. Be creative. It doesn’t have to be a bowl of salad every night. Finally, have fruits available for snacks any time of the day. Good luck with your new life!