By:Jennifer Cabrera
Vegan Diets
While many say that vegan diets and vegetarian diets are the same they are actually quite different. A vegetarian only avoids meat on the other hand a vegan avoids all animal products including eggs, honey, and dairy. A source says that about 3% follow vegan diets. This type of diet will include eating things like: fruits, vegetables, legumes, breads, rice, and alternative foods. Some of these alternatives include soy milk, coconut milk, almond milk, plant based deli meats, etc. Oftentimes when people talk about vegan diets they are not amused since they believe they are not eating delicious foods but that is not the case. There are many alternatives that allow vegans to eat the same types of foods. As shown this is what a vegan plate might include:
Variety is key to adequate diet as shown above.
( Picture source:http://www.vegetarian.org.nz/health-and-nutrition/nutrition-essentials/)
Why do it?
When following a plant based diet it can lower the risk of some diseases and improve their health. Many who choose these lifestyles do it for many reasons. For some it is a healthier diet that is high in vitamins and low in fat and calories. Some abstain from animal products due to the cruel and inhumane treatment. Others also realize the effect growing and producing animal based products has on the environment. Animal agriculture affects the environment tremendously since: it is 60% of the nitrogens pollution, it is 55% of the erosion on the land, and increases the carbon footprint. When looking at consumption of beef it takes part in creating 1,984 pound of carbon dioxide annually.
Health Benefits
- Lower blood pressure
- Lower cholesterol
- Improves kidney function
- Lower risk of heart disease
- Weight loss
- Can reduce arthritis pain
Difference between both diets
Personal Anecdote
About a year and half ago was my first time attempting being vegetarian. It was always something I wanted to do since I believed you did not need to consume meat in order to have a “healthy diet”. At the beginning it was definitely a change since I come from a family where meat always seems like the main dish. It was sometimes hard knowing what to eat at the beginning. I then learned all the different things I could eat. You have to be aware of consuming protein from other sources. I resorted to protein shakes and protein bars since I do work out and these types are always the easiest. Often I found myself not knowing what to eat at the beginning so I researched a lot to figure this out. I then started making food like sandwiches with alternative ham, stir fry with tofu, and many other dishes that included tofu. My first attempt at being vegetarian only lasted for about three months but I recently am vegetarian again which is for about seven months now. Oftentimes I found that my diet is mostly vegan since I do not consume milk rather almond milk but the only product I do consume is cheese This is something I could definitely change to non dairy cheese which will allow me to be a vegan nut until I fully do this change I am only classified as vegetarian.
Vegan Pancakes Recipe (Serves 3 people)
Ingredients:
- 1.5 cups of flour
- 1 tablespoon of baking powder
- ½ teaspoon of salt
- 2 tablespoons of sugar
- 1 cup of Soy milk
- ½ cup of water
- 2 tablespoons of oil
- In a bowl mix the flour, baking powder, sugar, and salt.
- Pour the wet ingredients into the mixture. It can have a few lumps,
- Heat a large pan over medium heat. Grease the pan with either vegan butter or coconut oil. Drop ⅓ cup of batter into the pan. Cook until bubbles form then flip and cook until golden brown on both sides for about 2 minutes. Repeat for remaining batter.
Vegan fast food options
- Wendy’s-Plain baked potato
- Burger King-French sticks
- Burger King-Impossible whopper
- Chipotle-Sofritas
- Chick fil a- Superfood side salad
- Taco Bell- Black beans and rice
- Domino’s-Thin crust pacific veggie pizza (no cheese)