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“Sounds complicated. Like you’re following the rules of a secret society. Do you have to be sworn in?” laughs Karen. She may be joking, but some people truly believe veganism is a cult. “Veg
”Okay,” she concedes. “ A vegan diet can provide adequate protein and calcium, but isn’t it better to get your iron from meat?” I think for a minute. The iron from meat is more bio-available than from vegetables. “On the surface, one cup of trail mix has more iron than a serving of beef. Yet to actually get this amount I need to eat if with a source of vitamin C, which increases absorption. This food combining isn’t always necessary though. Many iron rich foods, such as broccoli and bok choy,Adidas Sunglasses Men Outlet Acupunctures and Slee, are high in both iron and vitamin C. I’ll never eat these with soy or any other high calcium source though, since calcium decreases iron absorption”
“Are soy products the only way you can get complete protein?” asks Karen. I shake my head. “Hemp products also contain complete protein. I have a tablespoon of hemp oil every day. And I know which foods to combine to get complete protein: Tempeh burgers on a whole wheat bun, corn tacos with pinto beans, brown rice with almonds and cashews-.the list goes on.”
Many people think a vegan diet isn’t capable of meeting all nutritional needs, especially protein. But it isn’t true. In a June 2003 issue of JAMA, the Dietitians of Canada agreed that: “Well-planned vegan and other types of vegetarian diets are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood, and adolescence.” The key words here are well planned. We must do more than take the hot dog out of the bun; we must find a complete protein to fill it with.
I meet Karen at our favorite coffee shop. Karen adores their Fair Trade hot chocolate. I do too, but this isn’t the only reason we frequent this trendy café. On the counter I find a large metal jug of soy milk. Jackpot! I pour a decadent amount into my organic decaffeinated coffee. I don’t drink milk or consume any dairy. Neither do I eat meat. I am a vegan.
“Yes, but even with all your attention to detail. How can you be healthy without B12, which isn’t found in today’s plant foods.” Ostensibly Karen has a point. Though the bacteria in the small intestine produce small quantities of B12, I can’t rely on this to prevent deficiency. Getting B12 is challenging. Thankfully I can small amounts from fermented foods like tempeh and miso, and obtain the rest from fortified cereals, soy and mock meat. For extra security I take a supplement.
Together with fats,ADHD - Hoarding and Packrat Tendenciess, protein stops carbohydrates from causing an insulin Roller Coaster. My soy milk coffee topper has both. Plus it is far from being a second-rate substitute for dairy fats and protein. Unlike other beans, the soybean carries the entire chain of essential amino acids, otherwise known as complete protein. Karen accepts this, but her eyes raise when I tell her that my soy milk has 10.98 grams of protein per cup. She remembers that her 2 percent milk has 8.6 grams of protein and 5 grams of fat. “Soy milk has almost the same amount of fat at 4.7, “ I share. “But it’s low in saturated fat and has no cholesterol. You’ll need to switch to 1 percent or skim milk to limit that unhealthy fat, but if you don’t want cholesterol you’ll have to choose soy. Even skim milk has cholesterol.”
“Sure, but dairy is the absolute best source of calcium right?” asked Karen. I proceeded to explain that equivalent amounts of calcium could be found in soy versions of both milk and cheese. “ But I don’t want to limit myself to soy.” protests Karen. I understand. “There are an enormous variety of foods available that help provide the 800mg of calcium necessary to meet the daily Recommended Nutrient Intake. These include egg substitute,Adidas Sunglasses 2011, almonds, hazelnuts,Police Sunglasses Outlet Online, figs, spinach, dried apricots and sunflower seeds.” I remind her that the Endangered Species Chocolate Company, which she respects for being Free Trade, is also vegan.