25 Jun The Unstoppable Global Growth of the Vegan Culture
Being vegan is all about refraining from consuming animal-derived products like eggs, and seafood among others. The growth of this philosophy has produced a vegan population with reasons ranging from health, humanitarian and taste preference. You can be either a dietary or ethical vegan. Dietary vegans do not consume any animal-derived products. Ethical vegans extend the practice by opposing the wearing of clothes made from animal skins and commercialization of animals. The use of animals in evaluating the safety of new vaccines is opposed to. You want to live longer and healthier? Try adopting vegan diets. This philosophy has significantly reduced the risk of chronic diseases such as diabetes, and heart diseases. Vegan diets are rich in magnesium, folic acids, vitamin C, vitamin E, iron, and fiber among others. Vast knowledge in the choice of fortified foods is essential as lack of it can lead to numerous nutritional deficiencies.
To maintain a healthy vegan diet, a well-planned diet consisting of fortified foods and drinks is key to healthy living.
Healthy Food for Vegans
1. Meat substitutes
Tempeh and tofu are the main substitutes for meat in a vegan diet as they are made from pressing and fermenting soybean curds. Both of the substitutes contain 16-19 grams of protein per 100-gram portion. They are rich in calcium and iron too. They offer a perfect replacement for eggs and fish in recipes such as omelets. They can be sautéed, scrambled or grilled.
2. Whole Grains and Pseudocereals
Whole grains are good sources of iron, and B vitamins like magnesium, zinc, phosphorus, and selenium. Some varieties are more nutritious than others. Wheat and rice have a higher nutrient value of 49 and 50 grams of protein per cup compared to ancient teff grain with 11 grams of protein per cup. Amaranth and quinoa are nutritious too.
3. Vegetables and fruits
Vegans should aim to boost their levels of iron and calcium consumption. Vegetables like spinach, mustard greens, kale, watercress, artichokes, green turnips, eggplant, and mushrooms are recommended. Cauliflower is also rich in choline, essential for heavy drinkers, menopausal women, and pregnant mothers. Banana is a great baking substitute for eggs in baking.
This is a protein-rich plant food which contains an essential fatty acid called DHA. It also has riboflavin, magnesium, manganese, potassium, iodine and a considerable amount of antioxidants. Algae such as Chlorella and spirulina are good sources of plant-based protein.
Hearty Drinks and Junk Choices for Vegans
Many think vegans do not consume junk. Well, they do. Who would know peanut butter, potato chips, and Oreos fall under the junk category.
During the cold season, vegans warm up themselves with pumpkin lattes and hot chocolates from almond, soy or coconut milk. Indulging in fresh mint, avocado, and beet cocktails come in handy during the hot climate. Banana ice cream is a great substitute for dairy-based ice-cream.
The growth of this culture globally has contributed to customization of vegan menus in restaurants. Mobile applications have also been created to help in the determination of vegan nature of supermarket packed food with the help of the barcodes.