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The vegan lifestyle has never been more popular - in fact, it's becoming more and more popular! But there are still many myths about Plant-Based Food. Yes, you can get enough protein with a fully Plant-Based diet. And no, it doesn't have to be an expensive lifestyle. And the myths keep popping up...
So, it's time to separate the fiction from the facts and destroy those myths!
Myth 1: Vegans and vegetarians don't get enough nutrients like protein and iron.
False! Sticking to a super healthy Plant-Based Diet, which includes balanced meals filled with a variety of whole grains, vegetable proteins, vegetables, fruits and healthy fats virtually ensures you're meeting your nutrient needs. It's a much better diet than the standard diet, loaded with unhealthy saturated fats, excess sodium, sugar, and processed ingredients.
In fact, research shows that, on average, vegans, like most people regardless of diet, meet their nutritional needs on a daily basis. Here's some more information on how you can feel good about reaching your goals for these important nutrients.
Protein: There are many sources of vegetable protein out there! In fact, some contain good amounts of all essential amino acids in one serving, like soy and quinoa-based foods. Other plant foods such as beans, nuts, seeds and whole grains provide plenty of protein.
The key to any diet is to eat a variety of foods throughout the day to balance nutrients. Did you know that even vegetables contribute to protein intake? Try to include at least one rich source of protein - black beans, lentils, almonds, tofu, chickpeas, peanut butter, chia seeds - with every meal and snack.
Iron: Found in the hemoglobin of red blood cells, iron is needed to transport oxygen throughout the body, in addition to other important functions, including immunity and DNA synthesis.
Heme iron (from animal origin) is related to numerous health problems, so despite meat being a source of iron, it does not aggregate in general terms for our body, on the contrary. On the other hand, vegetable iron sources are absorbed by our body and are a free source of inflammation. Here we are talking about fortified grains, legumes, vegetables, tofu and cereals.
The presence of vitamin C with iron sources can increase its absorption level; also, cooking food in an iron skillet can increase your iron intake. Including a variety of these foods in your diet can help ensure you meet your iron needs.
Myth 2: Eating a Plant-Based Diet is Expensive.
False! Having a Plant-Based Nutrition does not make us bankrupt, in fact it will probably save you money. Animal protein is often the most expensive food on the plate for omnivores.
On the other hand, beans, peanuts and tofu are economical protein choices. The real key to creating a delicious, healthy vegetable-based pantry without breaking your food budget is very simple: eat real food. Sure, fake meats, frozen vegetable dishes, and packaged foods can be easy and convenient, but they're often more expensive than preparing meals yourself from whole plants.
Go to the kitchen and prepare your own meals, and you'll save money! Here are some tips for eating vegetables based on a budget.
Bulk Foods: Fill your pantry with staple foods like lentils, beans and whole grains, which are typically cheaper than their packaged equivalents. Look for bulk spices too, which are perfect when you only need 1 to 2 teaspoons for a recipe.
Buy seasonal produce: Make the most of fresh produce when it's in season - oranges in winter, pumpkin in fall, strawberries in summer. You will also find them offered at more reasonable prices.
Frozen (and canned) food aisle: Take advantage of cheaper—and sometimes more flavorful—canned fruits and vegetables, such as antioxidant-rich frozen fruits, which are harvested at the height of ripeness and quick-frozen to help preserve your food. integrity. Here's just one important detail: read the ingredients list and make sure your choice is one that contains only the main ingredient, no preservatives and absurd amounts of sugar!
Imperfect products: You can find great deals on fresh products when you choose the imperfect ones. Markets, as well as some supermarkets, are starting to display the imperfect apples, pumpkins and beets, offering them at lower prices. You will not only save money, but you will help make up for food waste in our country.
Myth 3: You need to cut out all processed foods, salt and oil to make healthy eating.
False! A diet that includes a variety of nutritious foods such as vegetables, fruits, whole grains, legumes, nuts and seeds, in addition to these unhealthy foods, is more sustainable and will lead to better overall health in the long term.
Eating should be enjoyable, not overly restrictive, so focus on variety and flavor when preparing meals. Season with olive oil if this makes salads easier to eat and a pinch of sea salt can improve any dish.
And when you crave a little indulgence, indulge occasionally, just be sure to truly savor it as an occasional experience.
Myth 4: It's stressful to find vegan dining options when you're dining out.
False! It is quite common to order a vegan meal option at restaurants, both fine dining and fast food establishments these days.
Across the country and even around the world, Plant-Based Feeding is becoming increasingly beneficial to health and the environment. In fact, many menus now feature vegan options, making them really convenient. If you are unsure about your dining out options, do your homework and review the menu online or call ahead.
As a guest at someone's house, always politely remind your host that you are vegan in advance and offer to bring your favorite dish or healthy salad to put them at ease (which will ensure you have something satisfying too!) . You might be surprised if your dish is the star of the meal! You got it!
Myth 5: Eating a vegan diet is elitist.
False! When it comes to a vegan diet, it is often assumed that it is very expensive and largely an upper class movement.
In fact, vegetable-based diets have been part of traditional food patterns in cultures for millennia - in many cultures, such as Mediterranean countries, South America, Asia and Africa, communities used to eat diets based primarily on vegetables, with low intake of foods of animal origin, as part of their indigenous food practices.
You don't have to follow all the social media trends and buy super expensive foods to eat healthy, and kind. It can be as simple, unpretentious, affordable and delicious as beans, lentils, brown rice and seasonal products.
Plant-based food can be healthy, delicious and sustainable!
I think it's time for you to try it! :)
Adapted from TheKindLife.
