Do you find yourself feeling uncomfortable, harassed or annoyed when someone tells you that they are vegan or vegetarian? Do you often think – how can these people survive on plants, are they getting enough nutrients, how about B vitamins or protein? Why do they have to be so aggressive and ‘in your face’ about their lifestyle choice? I thought I would answer some of these questions in hopes to debunk some of these ‘untruths’.
Many people become vegetarian/vegan to ensure a healthier lifestyle and to possibly curb or cure some medical issues they may have such as; diabetes, high blood pressure, heart disease, high cholesterol and even cancer. Others may become vegetarian/vegan simply for ethical reasons (have you ever heard a rabbit scream?) or environmental reasons (mass deforestation, depletion of natural resources). No matter the reason, instead of becoming uncomfortable, annoyed or treat those who are vegetarian or vegan without being condescending, why not embrace their choice as they have embraced yours?
It is normal to visit restaurants and order cow, pork, lamb, veal (baby cows), horse, fish, octopus, frog, duck, chicken and whatever other meat may be on the menu but for a vegetarian/vegan, we are limited in what is available to us because being vegetarian/vegan is out of the norm.
Let’s look at some facts regarding meat consumption:
- A diet high in fat (especially from animal fat) can cause various cancers http://www.pcrm.org/health/cancer-resources/diet-cancer/facts/meat-consumption-and-cancer-risk
- Half the water consumed in the U.S. is used to grow grain for cattle feed (not very good considering the water shortages we are facing) http://www.globalissues.org/article/240/beef
- Livestock fed grain/soybeans and corn using 167 million pounds of pesticides and 17 billion pounds of nitrogen (US alone)
- 149 million acres of cropland (US alone)
- The process generates copious amounts of nitrous oxide, a greenhouse gas 300 times more potent than carbon dioxide, while the output of methane—another potent greenhouse gas—from cattle is estimated to generate some 20 percent of overall U.S. methane emissions http://www.scientificamerican.com/article/meat-and-environment/
The facts about dairy (milk/cheese):
- Cows produce milk for the same reason that humans do – to feed their young
- Baby calf’s are taken away from their mothers at infancy
- Mother cows are often heard bellowing for their young after they are taken away
- Milk promotes depletion of calcium in bones
- Milk consumption may lead to bone fractures http://saveourbones.com/osteoporosis-milk-myth/
http://www.mindbodygreen.com/0-10998/the-sour-facts-about-milk-what-every-parent-needs-to-know.html
Where do vegetarians/vegans get their nutrients from?
PROTEIN SOURCES for VEGETARIANS/VEGANS
- Tempeh – 41g (1 cup)
- Wheat germ – 33g (1cup)
- Seitan – 31g (3 oz)
- Soy beans – 29g (1 cup)
- Buckwheat – 24g (1 cup)
- Lentils – 18g (1 cup)
- Beans – black beans 15g (1 cup), kidney 13g (1 cup), pinto 12g (1 cup), garbanzo 12g (1 cup)
- Peas – 9g (1 cup)
- Wild rice – 7g (1 cup)
- Raisins – 5g (1 cup)
- Avocado – 4 g (medium avocado)
- Nuts – peanuts 7g (1 oz), almonds 6g (1 oz), pistachios 6g (1 oz), cashews 5g (1 oz), Brazilian 4g (1 oz), walnuts 4g (1 oz)
- Spinach – 5g (1 cup)
- Artichokes – 4g (1 cup)
- Brussel Sprouts 4g (1 cup)
B Vitamins
B1 (Thiamine) – involved with the metabolism of carbohydrates and the production of energy. Foods that contain B1: whole grains, dried beans, nuts and seeds.
B2 (Riboflavin) – works with other B vitamins to produce red blood cells and generate energy by breaking down carbohydrates. Foods that contain B2: Any green leafy vegetables.
B3 (Niacin) – helps nerves function properly. Foods that contain B3: Avocados, beans, nuts and potatoes.
B5 (Pantothenic Acid) – necessary for the metabolism of food as well as the prodcution of hormones and cholesterol. Foods that contain B5: Avocados, broccoli, kale, cabbage, beans & lentils and whole grain cereals.
B6 (Pyridoxine) – involved in blood cell production and brain function. Foods that contain B6: Avocados, bananas, beans, nuts and whole grains.
B7 (Biotin) – involved in the breakdown of proteins and carbohydrates for energy and plays a critical role in the production of cholesterol and hormones. Foods that contain B7: Fortified cereals, beans and nuts.
B9 (Folate) – involved in the production and repair of DNA. Foods that contain B9: Asparagus, broccoli, beets, beans, lentils and green leafy vegetables.
B12 – is used in the production of red blood cells and is needed for nerve function. B12: is found in fortified cereals, soy milk and nutritional yeast. ***if you are not receiving enough B12 – you should consider a supplement***
Vegetarians/Vegans do not lack in vitamins, minerals and nutrients. Plant-based diets promote wellness of the brain, heart and body. Plant-based diets are also known to reverse many medical conditions such as high blood pressure, high cholesterol, diabetes, heart disease and even cancer with moderate exercise.
Check out this great site for resources, videos and photos of vegan body builders – you will be amazed at what you can accomplish with a vegan and plant-based diet. Here is the link: http://www.veganbodybuilding.com/?page=news
Together we can make the world a more positive one!