HEALTH REPORT
Why
Vegan?
T he trend towards following a vegan diet continues to grow, thanks to the benefits it provides to health and the environment. November is World Vegan Month, and a busy time for The Vegan Society, founded in 1944, when its founding members first coined the word ‘vegan’ to show a more compassionate way of living where non- human animals are not exploited for the benefit of humans. World Vegan Month is an excellent opportunity to learn about veganism and the Society’s plans to work with policy makers on issues like sustainable agriculture and climate change, to protect the rights of vegans and to provide nutritional guidance. You will see vegan products being promoted in Go Vita stores this month, so it is a great time to get involved, ask questions and try something new. Health benefits A vegan diet avoids all animal-sourced foods, including eggs, meat, honey and dairy products, and includes only plants and plant-based food products. People who follow a vegan lifestyle will also avoid clothing, shoes, soap and personal or household care products that use animal- derived ingredients, such as leather. Research also indicates that a vegan diet has positive benefits for the environment. Thanks to the increased demand for tasty and nourishing vegan foods which are
enriched with vitamins and minerals, there are now many exciting new choices. These include plant-based milk alternatives, or ‘mylks’, plant-based cheeses, yoghurts and butters, meat substitutes and plant-based protein foods based on tofu, seitan and tempeh as well as on pea protein and whole foods like beans, chickpeas, lentils and mushrooms which have a ‘meaty’ texture. The latest generation of plant-derived meat substitutes, such as burgers, mince and patties, help you to feel fuller for longer and therefore avoid the risk of overeating. WORLD VEGAN MONTH is an excellent opportunity to learn about veganism and the Society’s plans to work with policy makers on issues like sustainable agriculture and climate change. Many people are finding that, even if they do not wish to follow a vegetarian or vegan diet, meat alternatives and vegan foods can be a healthy way to cut down on eating meat for health or environmental reasons. Sensory Mill High Nutrition Plant Based Meat Range has an extensive range of delicious, all natural, gluten- and soy-free plant-based food alternatives for a vegan diet. A vegan diet is lower in saturated fat than an omnivorous diet, because meat, cheese and butter are the main sources of saturated fat. A higher intake of plant-based
foods will also provide more nutrients, considerably more fibre (both soluble and insoluble), antioxidants, trace minerals and phytonutrients, which are plant compounds with unique actions in the body, such as the phytosterols which naturally lower cholesterol in the body. A vegan diet also equates to a lower intake of kilojoules, resulting in a healthier body mass index (BMI) and a reduced likelihood of obesity. Research has consistently demonstrated that a vegan diet can reduce your risk of heart disease and stroke, and significantly decrease your chances of developing type 2 diabetes. A vegan diet can reduce the delivery of certain nutrients to the body, so it is important to ensure an optimal intake of them to avoid nutritional deficiencies, especially if you have pre-existing health conditions. Nutrients which may require topping up via supplements or fortified foods include iodine (which is required for thyroid function), zinc (for immunity), omega-3 fatty acids and calcium. Plant-based sources for all four of these nutrients include seaweed for iodine, nutritional yeast, nuts and oats for zinc, walnuts, flaxseed and algae supplements for omega-3s (try Green Nutritionals GreenOmega 3 – 100 percent plant sourced DHA/EPA sourced from sustainably grown marine microalgae), plus tofu, tahini and leafy greens for calcium. It is also important to ensure that dietary levels of amino acids are maintained. Amino acids are the ‘building blocks’ of protein, and are present in meat and eggs. Vegan-friendly sources of complete proteins include hemp and chia seeds, buckwheat, edamame, tofu, amaranth and quinoa.
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ISSUE 65 • 2022
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