Veganuary, anyone? Switching from a standard American diet to a vegan one can be difficult in a society where the frequent consumption of animal products is normalized. A Summa Health doctor offers 6 tips.
Eliminating each and every trace of animal products from your diet can begin to feel overwhelming. But instead of going through the stressful and expensive process of cleaning out all your cupboards and stocking up with certified vegan foods, try shifting your focus. By forgoing meat, fish, milk, dairy products and eggs, you’re doing the majority of the legwork of being vegan.
High-protein vegan foods include beans, legumes, tofu, tempeh, edamame, soy milk, hemp seeds, chia seeds, nuts, peas, grains, rice and most mock meats.Since it’s only found in animal products, vegans must consume Vitamin B12 through fortified foods or supplements. Koren says a 500 microgram supplement once a week is usually sufficient. Foods fortified with B12 may include plant milks, cereals and nutritional yeast, which is a “cheesy” powder popular among vegans.
“I encourage [nutritional yeast] as a seasoning for vegans because it’s fortified with other B vitamins - you get more than just the B12 - and it’s a nice cheese alternative,” Zumpano said. “You get other vitamins and minerals from it, and it’s also a source of protein, [and] it’s very low in sodium and fat.”“I don’t think I would segregate a plant-based diet as being more likely deficient in Vitamin D,” Zumpano said. “I think, in general, the American population is deficient in Vitamin D.
Since the iron in plant foods is “non-heme” – as opposed to the heme iron in meat – Koren recommends eating them alongside foods rich in Vitamin C, such as bell peppers or citrus fruits, to increase absorption.Omega-3 fatty acids, commonly associated with fish, can be found in chia seeds, flax seeds, hemp seeds and walnuts.While vegans might be concerned about consuming sufficient amounts of the aforementioned nutrients, they might want to be mindful they don’t eat too much fiber.
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