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vegan diet
- 5. Abstinence of all animal products No • Meat, poultry, fish • Dairy • Honey • Leather, wool, silk, fur etc YES • Health • Environment • Compassion
- 6. Why go vegan? Decreased risks of disease Decreased incidence of heart disease • lower levels of dietary cholesterol Prevents cancers : breast, prostate, colon , other Lowers risk of arthritis • Anti-inflammatory- Lower amounts of protein = lower amounts of calcium loss -> lower risk of osteoporosis Treatment and prevention for type II diabetes
- 7. Why go vegan? Benefits to physical health Supports weight loss • For vegans who carefully choose healthy foods More energy Healthy skin from the inside out Longer life Health benefits of compassion
- 8. Why go vegan? The environmental perspective • Vegans use the least amount of resources to produce food • 12-16 pounds of grain needed per pound of beef • 2500 – 5000 gallons of water needed per pound of beef • Only 25-50 gallons for tomatoes, wheat, apples • 3.25 acres of land needed per meat-eater • 1/3 acre for a vegetarian • 1/6 acre for a vegan • 78 calories of energy needed per calorie of beef protein • Only 2 calories needed for soybeans • Vegans pollute the least amount into the environment by avoiding the wastes from animal agriculture: 120 pounds of wet manure produced per day by average dairy cow resulting in water pollution, methane gas resulting in global warming, etc
- 9. Why go vegan? Live our compassion If we can limit the harm to other beings, we help to create a better world We assume people understand the violence involved in slaughter for meat Many don’t understand the suffering of dairy cows • Fed artificial diets with grains and other high protein animal based meals • Forced pregnant with artificial insemination • Attached to milking machine • Frequently infected; mastitis and other open sores • Separated from their calves • Lives shortened considerably Many don’t understand how dairy production is linked to slaughter • Male calves confined in crates, raised and slaughtered for veal • Older dairy cows slaughtered for low grade meat If we don’t consume meat and dairy, we remove the reason for the violence to continue
- 10. How can we go vegan? Common questions-- •What can we eat besides fruits and vegetables? •Can we get enough protein? •Can we get enough calcium? •Will it taste good?
- 11. • That one pound of kale has more protein than one pound of beef? • That high amounts of meat intake causes calcium to leach from the bones? • That cow’s milk calcium is not usable by the body to make the bones stronger?
- 12. How do I go Vegan? Meat substitutes • Tofu • Tempeh • Seiten (wheat gluten) • Textured vegetable protein gives meat like texture • Vada in Indian stores • More granular in health food stores • Soy and gluten products developed in Asian Buddhist culture • Soy and gluten products developed in modern America • Each one has its nutritional pros and cons. Best to eat processed products sparingly
- 13. How do I go Vegan? Milk and yogurt substitutes • Milk substitutes • Almond milk • Hazelnut milk • Oat milk • Hemp milk • Rice milk • Coconut milk • Soy milk • Some are more processed, some creamier with higher fat content, some have more protein. • Yogurt substitutes • Soy yogurt • Coconut yogurt • Sweeter than dairy yogurt to allow cultures to grow. • Each one has its nutritional pros and cons.
- 14. How do I go Vegan? Cheese and butter substitutes • Cheese substitutes • Tofu for paneer, feta and ricotta cheese • Daiya vegan cheese for cheddar and mozzerella • Tofutti cream cheese • Nutritional yeast for parmesan • The Un-Cheese cookbook gives recipes for many other types of cheese • Butter substitutes • Earth Balance spread • Oil • Olive oil for bread • Other oils for cooking • Avoid trans and saturated fat • Cream substitutes • Cashew cream (made from blended cashews) • Blended tofu • These are generally foods for taste, not health foods; best to use these sparingly in daily diet
- 15. How do I go Vegan? Ice cream substitutes • Many vegan ice cream varieties • Fruit based sorbets • Soy based ice creams • Nut based ice creams • Coconut based ice creams • Rice Dream • Vegan kulfi based on coconut and soy milk with nuts and spices • Like soy milk, each base has its pros and cons. • Like cheese and butter, these are not health foods and should be used sparingly.
- 16. How do I go Vegan? Egg substitutes • Scrambled tofu with kala namak= omelet • Banana, tofu, applesauce, soy yogurt, or soaked and blended flax seed= egg in baking • Ener-G egg replacer= non-perishable egg in baking • Special cake recipes with vinegar and baking soda to produce effect of rising
- 17. THANK YOU
- 18. Top tips for eating plant-based food and keeping food costs down. Buy ingredients Don’t go shopping when you’re hungry! Buy frozen Stock up on reduced or ‘on offer’ items Resist ‘vegan’, ‘free from’ or ‘alternative’ products Choose own-brand products Buy in bulk Shop in local international shops Visit your local market Freeze fruits and veggies Batch cook and freeze Leftovers for lunch
- 19. Living a vegan lifestyle can be challenging when you’re a student Eating plant-based food was a privilege that many people are not able to afford. We disagreed
- 20. • The 57 Health Benefits of going Vegan • http://www.nursingdegree.net/blog/19/57-health-benefits-of-going-vegan/ • Norris, Jack RD. www.veganhealth.com • Vegetarian Resource Group. www.vrg.org • Robbins, John, “What about Soy?” • http://www.vegfamily.com/health/is-soy-bad-for-you.htm • Robbins, John, “The Truth About Calcium and Osteoporosis,” Juice Matters, Nov 2009 • Dharmananda, Subhuti Ph.D., “The Nutritional and Medicinal Value of seaweeds used in Chinese Medicine” • http://www.itmonline.org/arts/seaweed.htm Nutritional resources
- 21. A few cookbooks and websites for recipes • Postpunk kitchen: has recipes, videos, etc • Vegetarian times: searchable recipe database with vegan limit option • Vegresource group • The Ultimate Uncheese Cookbook by Jo Stepaniak • The Indian Vegan Kitchen by Madhu Dadia • CalciYum! By David & Rachelle Bronfman • The Candle Café Cookbook by Joy Pierson • Vegan World Fusion Cuisine by Mark Reinfield • Conveniently Vegan by Deborah Wasserman • Meatless Meals for Working People by Deborah Wasserman • The Single Vegan by Leah Leneman • Sinfully Vegan by Lois Dieterly
Notes de l'éditeur
- Junk food vegans can forgo all these physical benefits: Vegan twinkies no better for physical health than regular twinkies
- Some have said the while going vegetarian is like driving a hybrid car, going vegan is like riding a bike – it’s that much better for the environment!
- Cow's milk is a good source of protein and calcium, as well as nutrients including vitamin B12 and iodine. It also contains magnesium, which is important for bone development and muscle function, and whey and casein, which have been found to play a role in lowering blood pressure