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Many vegans think they eat the healthiest diet in the world. After all, almost every day you read something about how bad red meat and cheese are. So: if you do not eat that, you must be healthy, right?
For most omnivores a vegan diet is the most unhealthy diet they can imagine. There is no B12. And what about protein? They assume it is extremely difficult to combine different foods to get enough quality protein, and that you'll have to eat lots of soy.
Both are wrong, of course. This lens helps you find out how a vegan diet can be the healthiest of all.
If you want to read more about vegan nutrition, health and weightloss please visit my weblog at www.bitterpoison.com
The Basics
Read Eat to Live and the Vegan Health website for the science behind this.
This list assumes you already know the "basic basics" like: salt, added sugars and refined grains should be limited, if consumed at all.
- Eat Less Grains, More Greens. Vegetables, in particular leafy green vegetables, have much more nutrients per calorie than grains. Green vegetables are also an excellent source of protein.
- Legumes are very good for you. If you think you do not like beans, try the excellent dhal soup recipe mentioned below.
- Make sure to get enough omega 3 fatty acids: eat flax seeds, walnuts and green leafy vegetables.
- Do not eat too much added oils. Extracted oils can become toxic when heated, and they contain a lot of calories, and not many nutrients. It is much better to get your fats from whole foods, such as raw nuts and seeds. Do not eat products with trans fat at all.
- Make sure to take a B12 supplement, and consider if you need DHA, Iodine or vitamin D supplementation (Iodine and Vitamin D are especially important if you live in Europe).
- Don't overdo the soy. There is nothing wrong with tofu, tempeh and a little soymilk a couple of times a week, but do not eat a soy-based diet. Veggie-burgers are not health food, they contain too much salt, among other things. Make your own veggie burgers from beans or tofu.
Sites about vegan nutrition
- Vegan Health
- A must read for people interested in the science of healthy vegan diets. This site covers everything, from B12, to protein, to DHA.
- Vegetarian Nutrition
- Vegetarian Nutrition is a dietetic practice group of the American Dietetic Association.
- Reverse Disease | Dr Fuhrman
- Reverse disease through nutritional excellence.
Talk to others about a healthy vegan diet
- Health Forums | VegFamily
- VegFamily Health Forums
- Health Forums | VeggieBoards
- VeggieBoards Health Forums
- Vegan Diets, Nutrition and Healthy Eating | Vegan Fitness
- Vegan Fitness Health Forum
- Eat-2-Live yahoogroup
- High traffic support mailing list for people following or interested in the Eat-2-Live program.
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A weblog about health, nutrition and weight loss
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Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss
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Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-Based Diet
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The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss and Long-Term Health
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The Health Promoting Cookbook: Simple, Guilt-Free, Vegetarian Recipes
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Some great recipes
Healthy eating tastes great!
- Fatfree Vegan Recipes
- Fatfree Vegan Recipes contains hundreds of delicious, healthy, fat-free and low-fat recipes that contain no animal ingredients.
- Dhal soup
- A delicious filling soup with lentils, tomatoes and coconut milk. Inexpensive, quick and very healthy (just substitute the butter for a little cooking spray or a teaspoon of olive oil). It also freezes very well.
- Apple Tart | The World's Healthiest Foods
- This is not your normal apple tart. The healthy date, nut crust allows you to indulge without guilt or compromising flavor. It takes no time to prepare, and will please and satisfy anyone who loves apple pie.
Fatfree Vegan Kitchen
Latest recipes from the blog accompanying fatfreevegan.com
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