Those who choose a vegan lifestyle reap the health benefits.
Vegans are people who choose not to eat any animal, or animal products such as cheese, eggs, milk or any dairy. They will also not wear, or use, any type of animal product such as leather or feathers.
Vegetarians also do not eat animals or animal products, but some will eat dairy and eggs. Others will even eat fish as part of their diets. Vegetarians for the most part choose to wear, and use, animal products, although this can vary among individuals.
Health benefits
Rheumatoid arthritis patients, who generally face an increased risk
of heart attacks and strokes, can reduce this risk with a gluten-free, vegan
diet, according to a report on BBC.com.
Researchers at the Karolinska Institute in Stockholm said that the risk can be reduced with a change of diet, which excludes animal products and gluten (wheat, rye, barley, oats and malt).
The study consisted of placing 38 volunteers on a strict diet, which was comprised of a daily energy intake made of 10 per cent protein, 60 per cent carbohydrates and 30 per cent fat. Included in the diet were nuts, seeds, fruit, vegetables, millet and corn. Sesame milk was the daily source of calcium.
Those on the vegan diet showed a decrease in the total level of cholesterol and a reduction in the amount of low-density lipoprotein (LDL), also known as bad cholesterol. Those on the diet also reduced their body fat percentage.
An Arthritis Research and Therapy study also discovered that those who followed a vegan diet had less bad cholesterol. The bad cholesterol, which clogs the arteries, is seen as a key risk factor for heart problems.
Overall, the consumption of animal fats has been linked to heart disease, colon and lung cancer, osteoporosis, diabetes, kidney disease, hypertension, obesity and a number of other debilitating conditions.
Cow's milk contains ideal amounts of fat and protein for young calves, but far too much for humans, according to some experts.
Becoming Vegan
When you make the choice to become a vegan or vegetarian you must ensure
to eat a variety of foods with an emphasis on cereals, breads, grain products,
vegetables and fruit. A good idea is also to choose foods that are low in fat,
especially saturated and trans fats. Consider consuming a limited amount of
salt, alcohol and caffeine.
Vegan and vegetarian diets should be well-planned and include high amounts of Vitamin C, Vitamin E and Beta-carotene, which act as antioxidants. These antioxidants play a large part in staying healthy and also are helpful with disease prevention.
Lifestyle - There are many different options to replace wool, leather and down. Payless Shoes, for example, is a source for inexpensive vegan shoes. At a higher price range, Moo Shoes, Otsu, Vegan Essentials, The Vegetarian Site and Pangea. Most of these stores also sell clothing, paper, accessories, care items and cleaning products. Acrylic and polar fleece are popular alternatives to wool and are available at most retailers.
Food - Making the transition into a vegan diet can be done in different ways. Some people shift their eating habits slowly, beginning with 'analogues.' These are plant-based foods whose taste resembles animal products (ex. Veggie dogs, veggie burgers etc.). Another option is to simply replace the animal products from your current diet with plant foods you are already accustomed to.
Most vegan and vegetarian diets are low in saturated fat and cholesterol. They gain their sources of fat from things such as nuts, seeds, nut and seed butters, avocado, olives, peanut butter, beans and coconuts
Vegan recipes
Chick'n Bake
What you will need:
(Note: Make sure to use vegan versions of ingredients)
Dough:
- 1 1/4 cup all purpose flour
- 1/2 cup lukewarm water (dissolve yeast in lukewarm water)
- 1 tablespoon yeast
- 1 teaspoon salt
- 2 tablespoons vegetable oil or melted margarine
Filling:
- vegan mozzarella cheese (soy cheese is an option)
- 1/4 cup fake bacon bits
- 1/4 cup green onion, chopped
- 1 package vegan chick'n strips
- 1/2 tablespoon per bake Vegan Ranch Sauce
Directions:
1. Preheat oven to 400 degrees F.
2. Grate about a half of the block of cheese. Set aside about half of the cheese.
3. Take the 'bacon' and put it into a bowl and add a tablespoon
of water and warm in the microwave for about 30 seconds (this just softens them
up, so they are not crunchy).
4. Add the softened 'bacon' to the filling bowl.
5. Cut the green onion and add to the filling bowl along with the 'chicken'
strips
6. Take the dough and cut it into 2 pieces and roll out flat.
7. Put the 1/2 tablespoon of ranch sauce in the middle of the dough and
spread almost to the edges.
8. Add half of the filling and pull the dough over the filling, making a pocket.
9. ROLL, don't FOLD the edges -- simply pinch them a little bit.
10. Sprinkle a little of the cheese onto the top and bake.
11. Place in the oven until the whole thing is golden brown.
12. Enjoy!
Yummy Applesauce Crasin Muffins
What you will need:
- 1/2 cup soy milk (I used rice)
- 1 cup sugar free applesauce
- 3 tablespoon olive oil
- 1/3 cup maple syrup
- 1 tablespoon ground flax
- 2 cups spelt flour
- 1/2 teaspoon salt
- 1 teaspoon baking soda
- 1/2 teaspoon cinnamon
- 3/4 cup craisins
Directions:
1. Preheat oven to 375 degrees F.
2. Mix wet ingredients.
3. Mix dry ingredients.
4. Mix wet and dry ingredients together.
5. Pour batter into muffin cups (about 3/4 of the cup).
6. Make sure to spray the try if you are not using muffin cups.
7. Bake for 20 minutes.
8. Enjoy!
Recipes from vegweb.com. For more vegan recipes visit www.vegweb.com
Just remember:
If you decide to make the decision to go vegan, ensure that you are getting
all the vitamins and minerals that you need such as protein, iron, Vitamin D
and Vitamin B12. Consult with your doctor or pharmacist about taking multivitamins
while your body is adjusting to the new diet.
Sources: BBC.com; Vegan.org, heartandstroke.ca; gov.mb.ca
Photo ©iStockphoto.com/Steve Lovegrove
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