healthy vegan diet Archives

Vegan Foods List for Veganuary

4th January 2021By DZ TeamGoing Vegan

Start your Veganuary off with this helpful vegan foods list, so you can walk in the grocery store with confidence!

It’s Veganuary again! It’s time to start the year off with wholesome plant-food goodness. Whether you are already vegan, transitioning, or just trying it out, this helpful vegan foods list will give you some great ideas on what to shop for. Our vegan foods list will provide you with a great variety to make your meals amazing, and not miss out on any nutrients. You will feel better and start your year off great, with nutrient rich food to fuel your body.

How to step up your Veganuary

One of the best ways you can fire up your vegan game is by trying out many different plant-based whole foods. This means food that comes in its natural unprocessed form. Nothing is added or taken away. These can be foods like lentils, fruit, vegetables, oats, nuts, and seeds. Make sure to try out new recipes that look interesting and enjoyable for you.

Of course, if you have favorite meat substitutes like veggie sausages, smoked tofu, veggie burgers, keep them. These foods are still tasty, and if they make your vegan experience enjoyable, all the better. However, it is good to use them moderately as many are quite high in salt, refined fats, and other ingredients. The idea is to make veganism fun and delicious. However, make sure to include whole foods with them. They should be a gateway food to more plant-based foods.

Health perks

Plant-based foods are rich in antioxidants and can reduce inflammation in the body. Why is this important? When our body lacks antioxidants, there is an imbalance of free radicals. These free radicals (while necessary for immune and healing functions) can wreak havoc on the body over time. This leads to inflammation which can damage the DNA in our cells, leading to cancer growth.

Plant-based food also has an abundance of fiber. Fiber is paramount, given the statistic that 97% of Americans are fiber deficient. Moreover, fiber is both great and necessary for human health. It keeps our digestive system running smooth, it keeps our heart working at its best, and it keeps us fuller, which can help metabolism and manage weight.

Eating a plant-based diet can improve our longevity, prevent heart disease, diabetes, promote healthy cholesterol, regulate blood pressure and blood sugar levels. This can prevent many debilitating and costly conditions, as well as many needless deaths.

Benefits for the environment

Veganuary is gaining popularity due to the lockdowns, people trying new things, and increasing concerns for the environment. A record 400 000 people signed up to the Veganuary pledge last year. This is followed by 250,000 in 2019, and 170,000 in 2018. Restaurant closures have also forced people to cook more at home.

Eating a diverse plant-based diet helps the environment by encouraging a more diverse food supply. Much of the agriculture on the planet is dedicated to growing single crops. A lot of it isn't even for us, but instead is for feeding livestock.

By eating a plant-based diet, you skip the middleman. The food comes straight from the ground to the plate. Eating seasonal and local can help by reducing carbon footprints, getting fresher tastier, and nutrient rich food. It can also help your local farmers with much needed revenue to put back into their businesses and into the local economy.

Try to keep in mind when using the vegan foods list to shop in season. Try to buy local produce whenever possible. If you have farmers markets in your town or city, this makes it so easy to do both. The money goes straight to the farmers making it more profitable to have markets like these.

Getting the most out of your food

When using your vegan food list, it is good to shop and eat with plenty of colors. Include foods that are green, orange, purple, blue, yellow, and red. Eat lots of whole grains, healthy fats, and plant-based protein. Lots of ingredients can be swapped for different ones. It is like a create-your-own adventure of plant-based goodness! 😊 The vegan foods list will help you check all the boxes with flavors and nutrition.

Vegan Grocery List

Fruits

Fruits are always fun to shop for. There are so many different kinds, and it's exciting to try new ones. You can further diversify your fruit shopping by getting different kinds like berries, citrus fruits, and melons.

Vegetables

Like fruits, it is good to try different kinds and colors. You always want to include dark leafy greens. Also be sure to include tomatoes (even if it is a fruit), starchy root vegetables like yams, and potatoes, and other root vegetables like carrots. Frozen vegetables can be a quick and convenient way to include more veggies in your diet.

Protein

Plant-based protein can be best found from tofu, and legumes like lentils, beans, and chickpeas. However, the vegan diet is great because protein can be found in many other things in the vegan foods list like nuts and seeds, greens vegetables like peas, and grains like quinoa, and oats.

Whole Grains

These are good staples to include in your vegan food list. Grains help to include fiber, protein, and complex carbs. This supports heart health and keeps you feeling full throughout the day! Some good grains to include are brown rice, quinoa, oats and farro.

Nuts and Seeds

Nuts and seeds are a good source of healthy fats, and protein. Some good things to include on your vegan foods list are almonds, (and almond butter of course), walnuts, brazil nuts, macadamia nuts, and flax seeds.

Healthy Fats

When eating a plant-based diet it is easy to get too much refined vegetable oils like canola oil, palm oil, and vegan margarine. Instead, try to get fats from avocados, sesame oil, extra virgin olive oil, and from the olives themselves of course. You can also include nuts and seeds as a source of fats.

Herbs and Spices

Do not overlook herbs and spices, as these will bring great flavor to your cooking. Fresh herbs are always great to include whenever possible, but the dried varieties are okay too. Some good options to blast flavor into your food are garlic, rosemary, dill, cilantro, and oregano. If you like Indian cuisine, keep a steady supply of turmeric, paprika, cumin and garam masala (or some other curry spice mix). If you are not sure which spices are best, it's always a good idea to read recipes. This will help you to get an idea of which spices go with which foods. Additionally, try to look up recipes for your favorite foods to learn what spices are in them.

You can check out our recipe ideas and our Personalised Grocery List service.

Also, consider joining our community, our “Healing through food” movement is growing daily!

Difference Between Vegan and Plant-Based

29th December 2020By DZ TeamGoing Vegan

Many people ask, what is the difference between vegan and plant-based? Isn’t a vegan diet a plant-based diet? Yes, it is but that doesn’t make them the same.

A vegan diet is different from a plant-based diet, though they are similar. They differ on the premise of the inclusion by choice of animal-based products.
A plant-based diet tends to include foods like fruits, sprouts, vegetables, nuts, seeds, and whole grains. Still confused about the difference between vegan and plant-based? No worries, I will explain further! 🙂

A Healthy Vegan Diet

In this section, I’m going to breakdown the basics of a healthy vegan diet. Firstly, it comprises strictly of healthy plant-based foods. All animal products (dairy, meat, poultry, fish, honey, and eggs) are excluded from the diet. That said, some vegans may still consume foods like biscuits, chips, cookies and other junk related foods. It may also consist of processed foods including tofu, burgers, and ice-cream. Though snacks can be consumed a whole based diet is recommended. This will encourage a healthy vegan diet which is high in nutrients. Foods which are often consumed include:

Legumes: beans, split peas, nuts, seeds, soy products (tempeh or tofu). Legumes are known to be packed with fiber, protein, antioxidants, b-vitamins, and essential fatty acids.
Whole grains: wheat berries, millet, oats, brown rice, and quinoa. Whole grains provide a rich source of minerals, protein, fiber, b-vitamins, and antioxidants.
Fruits: Citrus and Berries. They are rich in vitamin C and a great source of antioxidants.

What Else Should a Healthy Vegan Diet Include?

Vitamin B12, vitamin D, omega-3 fatty acids, calcium, and iodine. The are important nutrients.
Vitamin B12: Crucial for the formulation of red blood cells, neurological functioning, and the system of DNA. B-12 sources are best received through methyl cobalamin and supplements. B-12 in the form of cobalamin is found in fortified foods such as nutritional yeast, cereal, and non-dairy milk.
Vitamin D: natural sunlight and vitamin D supplements.
Omega-3 fatty acids: (flaxseed, flaxseed oil, walnuts, hemp seed oil, tofu, canola oil and dark leafy greens). Omega 3 fatty acids create the adequate balance necessary for optimal brain and heart health. Omega 3 fatty acids are crucial for infant/child development. Alpha-linolenic acid (ALA) is omega-3 fatty acid in its original form. This is recognized within the body as DHA and EPA when converted.
Iodine: (navy beans, baked sweet potato with skin, enriched white bread, prunes, apple juice, strawberries and watercress)
Calcium: (almond milk, soy milk, almonds and soya beans)
Iron: (amaranth, navy beans and blackstrap molasses
Protein: (oats, tofu, tempeh, legumes and quinoa)

The Vegan Society - Definition of Veganism

The Vegan Society provides a great definition of veganism. They say,

"Veganism is a philosophy and way of living which seeks to exclude—as far as is possible and practicable—all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose; and by extension, promotes the development and use of animal-free alternatives for the benefit of animals, humans and the environment."

Their definition also contains a specific clause:

“In dietary terms, it denotes the practice of dispensing with all products derived wholly or partly from animals.”

As we explained previously, this means that people who follow a healthy vegan diet will not consume meat, fish, eggs, or dairy products. Additionally, strict vegans avoid all animal-based products, i.e., honey and any foods or non-food products that are derived from animals.

A Healthy Plant-Based Diet

A healthy plant-based diet is similar to a healthy vegan diet. In what way? Well, in the sense that it is about avoiding animal-based food products. That said, a person who is plant-based might avoid eating animal products. However, they might still decide to purchase a fur coat!

There are specific foods that some vegans might eat, which would not form part of a healthy plant-based diet. A perfect example is ‘vegan junk food’. This may consist of things like tofu based hot dogs and deep-fried seitan etc. These types of products are not great for your health and they obviously lack nutrition! Obviously, this does not fit in with the ethos of being plant-based.

What is Plant-Based?

Essentially, the focus is heavily placed on eating foods that are rich in plant sources. A healthy plant-based diet primarily includes whole foods. Whole foods are foods that experience little to no processing. Plant-based whole foods include vegetables fruits; whole grains (quinoa, barley, oatmeal); oils (avocado, olive, canola), and nuts and seeds. Additionally, refined foods such as white flour, white sugar, and processed oils are excluded or greatly reduced. Examples of recommended foods are listed below

Fruits: peaches, pineapple, bananas, berries, citrus fruits and pears
Vegetables: broccoli, cauliflower, carrots, kale, spinach, tomatoes and bell peppers
Starchy vegetables: butternut squash, potatoes and sweet potatoes
Whole grains: Brown rice, brown rice pasta, rolled oats, quinoa and barley
Unsaturated fats: Avocado oil, olive oil and coconut oil
Legumes: Lentils, peanuts, black beans, peas and chickpeas
Nuts and Seeds: Almonds, cashews, macadamia nuts, pumpkin seeds, sunflower seeds, homemade peanut butter and tahini
Plant-based milk (no sugar added): Coconut milk, almond milk and cashew milk
Spices & Seasonings: curry, black pepper, salt, basil, rosemary and turmeric
Condiments: soy sauce, vinegar, lemon juice, salsa, mustard and nutritional yeast
Plant-based protein sources: Tofu, tempeh, protein powders, no added sugar, or artificial ingredients
Beverages: herbal tea and water

Summing Up - "Healing Through Food”

To conclude, I will sum up the difference between vegan and plant-based in the following way:

- Veganism is a lifestyle which seeks to exclude all forms of cruelty, where possible.
- Plant-based is a diet which is about avoiding the consumption of animal products and anything refined, and food products which are not beneficial for health.

It's clear that people who follow a healthy vegan diet and a healthy plant-based diet have lower blood pressure and a lower body fat percentage.
So, now you are aware of the primary difference between vegan and plant-based nutrition, what is your next step?
Need help? No worries, check out our Personalised Grocery List service.

Whether you decide to go vegan or plant-based –you should join our community and be part of our “Healing through food” movement!

Vitamin B12 Deficiency and the Vegan Diet

5th November 2020By DZ TeamGoing Vegan

Overview

In this article, we will explore one particular concern that gets often brought up with the vegan diet – the risk of vitamin B12 deficiency.

Every year, the number of people who adopt the vegan diet increases. Experts attribute this phenomenon to the health benefits of eating fresh veggies and fruits, while eliminating processed foods.

According to one study, 9.6 million Americans have adopted the vegan lifestyle, which translates to around 3% of the population.
As expected, the rapid increase in the number of vegans raised some concerns. This includes the safety of excluding all animal products and the risk of developing nutritional deficiencies.

The physiological role of vitamin B12

Vitamin B12 (a.k.a., cobalamin) is a water-soluble compound. It plays a vital role in DNA synthesis and the production of new red blood cells.
Cobalamin is indispensable for the production of new red blood cells, which transfer oxygen to different tissues. Low levels of vitamin B12 causes a type of anemia that primarily presents with fatigue.

Researchers found that vitamin B12 boosts the basal metabolic rate (BMR). This allows your body to generate adenosine triphosphate (ATP) more efficiently.
Sufficient amounts of vitamin B12 also:

reduces the risk of age-related macular degeneration
improves symptoms of psychiatric disorders (i.e., depression)
prevents birth defects.

The list of vitamin B12 benefits does not end here, since this compound is involved in a myriad of physiological processes.
Normally, we can find vitamin B12 in meats, fish, eggs, and dairy products. For this reason, many vegans are concerned about whether they are getting sufficient amounts of vitamin B12 through their diets.

Vitamin B12 deficiency

The primary organs affected by vitamin B12 deficiency are the nervous system and the circulatory systems.

Unlike iron deficiency, which leads to microcytic anemia (i.e., the red blood cells become smaller), vitamin B12 deficiency precipitates megaloblastic anemia. The latter is characterized by the production of large red blood cells that do not function properly.

Researchers also found that low levels of B12 increase the risk of dementia, depression, paranoia, and certain behavioral changes.

Unfortunately, when the nerve cells get damaged, there is no current therapy that could effectively reverse the process.

Mild symptoms of vitamin B12 deficiency include:

Tiredness or fatigue
Weakness
Constipation
Loss of appetite
Weight loss
Balance problems
Confusion
Poor memory
Soreness of the mouth or tongue
Numbness and tingling in peripheral extremities (i.e., hands and feet)

By far, the most devastating adverse effect of vitamin B12 deficiency is birth defects, since these are usually irreversible.
Studies suggest that the prevalence of B12 deficiency ranges between 1.5% and 15% of people in the US. The incidence is even higher in vegans.

The vegan diet and vitamin B12

In general, unwashed organic produce (e.g., mushrooms grown in B12-rich soils, nori, spirulina, chlorella, nutritional yeast) have vitamin B12.

Some vegans believe that including some of these plant foods in their diets means they don’t have to worry about vitamin B12 deficiency. However, research is not aligned with this belief.

Furthermore, the plant foods that seem to naturally contain vitamin B12 might not be active in humans.

To add to the argument, there is no scientific evidence that recommends depending on unwashed organic produce for vitamin B12.

According to studies, people who follow a vegetarian or vegan diet have a higher risk of developing vitamin B12 deficiencies, relative to those on a regular diet.

The appropriate vitamin B12 dosage

For adults, the daily recommended intake is 2.4 micrograms (mcg) per day. This number changes slightly during pregnancy (2.6 mcg) and breastfeeding (2.8 mcg).

The recommended daily intake of vitamin B12 for vegetarians and vegans is similar to individuals on a normal diet.

To reach these daily recommendations, vegans must consume large amounts of B12-fortified foods or take dietary supplements.

However, if you are under the age of 50 years and following the vegan diet, it is very challenging to meet the RDI of 2.4 mcg per day.

You see, taking vitamin B12-fortified foods may not be enough. For instance, the cobalamin found in nutritional yeast is light-sensitive, which means it might degrade if you buy the product from a store that uses clear plastic bags.

In one review paper, scientists reported that 86.5% of vegetarians have abnormally low levels of vitamin B12.

Unfortunately, there are no official RDI guidelines for vegans and vegetarians.

However, one study suggested that taking 6 mcg of vitamin B12 per day might be appropriate to keep normal serum levels.

For all the reasons listed above, vegans might not be able to reach the recommended daily intake. This is true, even when consuming B12-fortified foods. To compensate for this, you may want to take a daily supplement that provides 25–100 mcg of cyanocobalamin. Alternatively, a weekly dosage of 2,000 mcg.

If you still have concerns about supplement intake, you can always test your serum levels of vitamin B12. This will allow you to tailor your dietary/supplement needs.

You should also keep in mind that the absorption of vitamin B12 becomes less efficient with age. In fact, the Institute of Medicine recommends that individuals over the age of 51 start consuming fortified foods. They also suggest taking B12 supplementation regardless of whether you are vegan or not.

Disclaimer: before taking vitamin B12 supplementation, you may want to speak with your primary care physician to ensure that it is safe. Your doctor may also order some blood tests to measure serum levels of B12.

Takeaway message

The vegan diet provides a myriad of health benefits to the human body. It optimizes your cardiovascular system, digestion, cognitive functions, and more!

Awareness of the potential nutritional deficiencies associated with this diet will allow you to be one step ahead. This also helps prevent unnecessary complications.

Hopefully, this article managed to shed some light on the importance of supplying your body with vitamin B12.

You can also check out Vegan Diet - An Easy Guide for Beginners and our Personalised Grocery List service.

Why not consider joining our community. The Diet Zest “Healing through food” movement is growing by the day! 🙂

healthy vegan diet