Thinking of going vegan

flowerhouse wrote: »

Hi I am thinking of going vegan for specific health reasons and I would really appreciate any advice thanks

If you are wanting to go vegan I would keep an eye on your protein, I love marinated tofu, chickpeas, rice and lentils.

For B12 drink fortified plant based milks, almond is lovely but I like soya as well.

Eat all the colours of the rainbow fruit and veg wise.

I like the coconut oil based cheeses.

Tim_Veal wrote: »

RuNaRoUnDaFiEld wrote: »

Tim_Veal wrote: »

This article has some of the foundational research used in these books: http://proteinaholic.com/another-ignorant-attack-on-what-the-health-this-time-from-the-doctors-tv-show/

There are millions of healthy people around the world who eat a plant-based diet. In fact most cultures who eat this way avoid the heart disease, diabetes and cancer that plagues our western diet. Runaroundafield is correct in that you need B12 in your diet (check out nutritional yeast and other sources).

I'd say that a plant based diet is a better approach than the average north american diet by a long shot.

Which cultures are vegan?

I don't think there are any mentionable cultures which are vegan. I'm talking about a plant-based diet, and I'd guess that the higher the ratio of calories consumed from plants versus animal products, the lower the disease rate. Meat and dairy aren't bad, they just make up too much of our diet!

I'm an amateur, not an expert nutritionist. I read and talk to people, and this is where I'm at. Perhaps I'm wrong and what I'm reading is misleading me, but I don't see a lot of people thriving on the western diet. I will focus on getting the majority of my calories from plants.

We stay healthy by getting the macros and micros our bodies need. Which foods you choose to do that with is personal preference. You can achieve it on most WOE, just takes some planning.

Most people eat vegan as a way of life, they also try to damage the planet as much as possible.

As a former vegan, I didn't find it very difficult to find alternatives to protein rich foods, but I also became iron deficient despite taking an iron supplement. The problem with plant based (non-heme) iron, is that it's not as readily absorbed by the body as animal based (heme) iron. Another issue that may come up is DHA and EPA fatty acid deficiency because most people have a difficult time converting plant based omega 3's (ALA) to their active form (DHA and EPA). Your best bet is to take an algae based omega 3 fatty acid and double your iron intake from plant based sources. Try to include lots of variety as well. I found myself eating beans, hummus and quinoa almost everyday and I got so sick of it, I've grown to dislike those foods. Try to avoid processed vegan foods too; just because it's vegan, doesn't mean it's healthy. I made this mistake at the beginning and ate too many oreos, french fries and other junk and my health definitely showed it. I eat vegan most days, but I do like to have a few eggs or some bison once or twice a week.

TenderBlender667 wrote: »

As a former vegan, I didn't find it very difficult to find alternatives to protein rich foods, but I also became iron deficient despite taking an iron supplement. The problem with plant based (non-heme) iron, is that it's not as readily absorbed by the body as animal based (heme) iron. Another issue that may come up is DHA and EPA fatty acid deficiency because most people have a difficult time converting plant based omega 3's (ALA) to their active form (DHA and EPA). Your best bet is to take an algae based omega 3 fatty acid and double your iron intake from plant based sources. Try to include lots of variety as well. I found myself eating beans, hummus and quinoa almost everyday and I got so sick of it, I've grown to dislike those foods. Try to avoid processed vegan foods too; just because it's vegan, doesn't mean it's healthy. I made this mistake at the beginning and ate too many oreos, french fries and other junk and my health definitely showed it. I eat vegan most days, but I do like to have a few eggs or some bison once or twice a week.

That’s interesting. My iron and calcium was low, but improved after following a plant based diet for a year. I think it might be because I ate a ton of greens, especially cooked. All sorts. I also drank plant based milk, which is fortified, so that could be it. My chloresteral was borderline bad, and was great after a year.

The only issue I had was that after a few years, my b vitamins dropped. A very unexpected side effect was that my skin time improved. I’d had problems with inflation before.

I also never went completely plant based. I’d eat whatever if I went out (but I’d usually get fish), or at a friend’s house. I need to get back to it. I’ve been slipping since I moved in w a boyfriend who is a picky eater.

flowerhouse wrote: »

Lots of great advice here, thanks to everyone & for the kind words

You’re welcome. I hope you find the health you deserve. Eating vegan, in addition to very little oil, salt or sugar, really seems to be working for me. I’m very pleased with how healthy I’ve become and I plan to keep going.

As far as B12, my soymilk and nutritional yeast are fortified with B12, and my doctor checks my bloodwork regularly. So far it hasn’t been a problem. I seem to be doing really well and feel super healthy and energetic. Best wishes!

flowerhouse wrote: »

psuLemon wrote: »

Unfortunately, there isn't a ton of research or at least comfirming research that supports following one way of eating to prevent or keep at bay cancer. Lots of anecdotes but there are a ton of different cancers and they can live/strive off of different fuel substrates. Some mlre research research i have seen would put Ketogenic towards the top as it relates to cancer, but that isnt preventative, but rather beneficial ij slowing the progression and helpful along with formal treatment.

Having said that, following a healthy lifestyle might be the best option. So eat whole foods that are nutrient dense and exercise. Outside of that, follow something that you find sustainable.

Thanks, having been through cancer, I wouldn’t rely on eating vegan to prevent reoccurrence as I agree there is very little evidence to support and tbh I wouldn’t want to be an experiment...
I do keep a reasonably healthy lifestyle but think I could up my game a little.

My issue is the lymphodema that has resulted as a complication of the surgery - my r leg is currently 40-50% larger than my left - filled with free fluid and fat. There is a lot of medical evidence (not anecdotal) that eating vegan helps keep this in check, I am a natural meat eater so this would be huge for me to do, I am now thinking that I might go semi vegan to start as a gradual introduction and see if there is an improvement

Thanks again to everyone, the advice has been really helpful

Makes since, as a side note, you should probably say plant based. Vegan suggests a moral issue which includes not wearing or using anything made by animals.

livingleanlivingclean wrote: »

Or... Just eat and not say anything! The way eat doesn't need a name, just eat the foods you think will help you achieve your goals, whatever they happen to be

That’s a good point. I’ve really struggled with how to explain my eating in real life. If people ask how I lost weight I usually just say I’m running every day and I’m trying to eat healthy. If people ask me point blank if I’m vegan, I’ll just laugh and say, “Well, not really, I’m wearing leather flip flops.” I don’t really know what to say. I’ve heard ethical vegans get mad when nutrition vegans call themselves vegan.

And I’ve heard paleo people call themselves plant based, even though they still eat plenty of meat. So I give up. That’s why I usually just say I’m trying to eat healthy. If they want details I’ll add that I’m eating lots of vegetables and avoiding animal products and junk food.

You might be interested in trying the 21-day whole food plant based food day challenge from UC Davis's Integrative Medicine Program.

http://ucdintegrativemedicine.com/optin/21day2017/?inf_contact_key=cde9787cf33f955f2237d7da648cd09092f026520fabe62bd6a03611ada70b41

It started today! They provide you with recipes and tips for Whole Food Plant Based living. I did this a couple years ago and loved it. Doing it again this year. The recipe book is awesome just to have even if you're not doing the challenge. Oh, and it is free.