Vegan and Vegetarian sources

[Pittsey]

To all my knowledgeable Vegans and Veggies on the board.

I have milk out of my diet and I am trying to eat less meat. I am doing this for health reasons and not moral reasons. I also don't think I will ever be completely meat free (although my meat is only sourced locally from farms where animal care is a bit higher), and I still continue to eat dairy products and eggs (although I have my own chickens). I am also aiming to eat whole foods and remove a lot of gluten and processed food.

I tried Almond milk because of a recommendation from here, and it is very good for cereal. So now I am after some good vegan and Veggie resources. Looking for websites with info and specialist shops.

Also... What is the thought on Quorn. I know how it is a fungus, and it is processed and contains eggs, so I can see why Vegans avoid it. But... Is it healthy, and more importantly compared to meat... ?

I think that is it. Like I said, I am trying to improve my food consumption a little, and not for moral reasons. I believe dairy probably shouldn't be consumed, but it is a good source of protein and I need plenty of protein in my diet. I usually consume most of my protein from meat and dairy and my health is stable but not spectacular, so I am trying another way. I have never eating supermarket meats, as they are mass produced and not good for animal, person or farmer.

 

[Chronic]

Tempeh and Seitan are good sources for protein and they taste great, especially smoked Tempeh. Eat different types of nuts (which are best to soak in water). In regards to Quorn, I wouldn't make those types of popular meat substitutes part of your basic diet. Quorn specifically is supposed to be highly processed food and it may not contain quality nutrients but I'm not enitrely sure. Regardless, stick to meat-substitutes such as Tempeh and Seitan. They're tried and tested and have been around for a long, long time.
So many food items contain a lot of protein. Oats, rice, quinoa (gluten-free), pastas, legumes and nuts are all good sources. You can look for vegetables with a high protein-count (broccoli, spinach... it may be best to buy these frozen) and even fruit. It all adds up. Try to have a varied diet. Good for anyone but it's specifically important for plant-based protein. Meat and fish contain complete protein (contains all the essential amino acids), for plant-based foods you need to mix and match. You can look for a list of the essential amino acids and find plant-based sources for them. Then make sure you have these included in your diet, preferably in the same day. The quality of the protein will make a difference.
Also, I think the rice supplement you asked about will treat you well. You could mix it with a plant-based milk, fruit and walnuts. You can include nuts (and fruit) in your oatmeal, your pasta etc.

 

[Jokerman]

The fungus used in Quorn can and has become toxic to the gastrointestinal tract in many people and should not be consumed. Of course, some people are more sensitive to molds than others, but everyone's taking a chance by consuming it. The fungus they use is not remotely related to mushrooms as the company would have us believe. And as Chronc said, it's also highly processed with a lot of artificial chemicals. I would stay away from it. Foods that damage health are foods that have been altered from their original design and made into something else. That includes all veggie burgers and all soy cheeses.

If you use dairy stick to yogurt, kefir, and cheese. Cheddar, feta, and gouda are some better cheeses. And of course, organic, grass-fed is the best.

Useful websites:

https://www.vegsoc.org/
http://www.savvyvegetarian.com/
This one even has a good forum: http://vegweb.com/
http://www.vrg.org/
http://www.vegdining.com/Home.cfm - for vegetarian restaurants around the world

There's many more. If you're going to eat healthier and use less meat, you really have to get into cooking somewhat. There's so many great non-meat recipes out there that you'll be overwhelmed with choices. And if sometimes you want to add some meat to them, fine. But the more you learn, the more you'll ask yourself, why, it's just as good without and I'm doing fine.

The trouble with a lot of advice from vegans or vegs, especially if they're into the moral reasons, is that all their advice is extreme. Don't eat meat, dairy, eggs, fish. And if their health IQ is also high, remove all wheat and sugar from your diet. What is someone who's just starting out trying to make a change from sugary cereal, doughnuts, chips, sodas, fries, hot dogs and hamburgers going to do with that advice? Nothing at all. It's too much at once. It's like a martial arts expert telling a beginner to break a brick with his head. So when I give diet advice, I have to consider the stage the person who's asking is at, and then gear it towards that. Hopefully, and usually, the person will eventually grow in knowledge and experience, and get to where you'd like them to eventually be, or what's right for them.

 

[dilla]

http://www.reddit.com/r/vegan/

 

[Pittsey]

Cheers. Some very good advice.

My diet is pretty good. I only eat the best meats, locally sourced. And I will always buy top quality foods, and try to avoid supermarkets. But I realised, I think after the vegan postings on here, that I eat meat with every meal, and when I snack. It made me look more closely at how it affected me, and with my illness it probably isn't best advised. So I am giving another way a try.

I have also cut out all drinks bar water, and a couple of cups of tea a day. I have been adding soya milk to my tea.

@Jokerman. Thanks for the dairy advice.I was going to cut out cheese, but Cheddar is fine? That would make things a bit easier....

 

[Casey]

I tried Almond milk because of a recommendation from here, and it is very good for cereal. So now I am after some good vegan and Veggie resources. Looking for websites with info and specialist shops.

There are some Whole Foods stores in London. There's one in Camden, one in Kensington, one in Picadilly Circus and one in Stoke Newington. That will be a dream come true for you. They have an incredibly wide range of stuff. Also most Holland & Barrett stores will suit you well. There's a great place in Bloomsbury called Alara, and there's Planet Organic in Bayswater.

VeganForum.com is a good resource and there's usually members for every area giving recommendations about stuff in that area. Any question you want answered, you'll typically find the answer there and some great discussion about the subject.

Also download an Android app called HappyCow - it'll find the best vegetarian/vegan restaurants and shops in your local area wherever you go.

 

[Chronic]

If it's something you'd be interested in doing you can quite easily find an online guide on how to make your own almond or any other nut milk. All you need is a milkcloth, a blender and some enthusiasm!!

 

[Jokerman]

All my clothes are made out of milkcloth. With a needle, milk, and some enthusiasm you too can make your own clothes.

 

[Pittsey]

I am looking for your opinion on Soy and Soy Milk. I see a lot of conflicting information, some pro-soy some anti-soy. Just wanted your opinions... And if you thought 300 ml of Soy Milk consumption per day was too much?

 

[Jokerman]

if you thought 300 ml of Soy Milk consumption per day was too much?

300 ml? Pump out your stomach immediately and schedule breast reduction surgery. No, soy in the diet is very beneficial. 300ml is nothing. Triple it without concern.

 

[Chronic]

300 ml? Pump out your stomach immediately and schedule breast reduction surgery. No, soy in the diet is very beneficial. 300ml is nothing. Triple it without concern.

Getting into what Pittsey asked, do you know anything about the claims that soy milk is unhealthy? From what I know properly fermented soy is not an issue but unfermented soy products (such as soy milk) may either be unhealthy or may impede your nutrient intake. Please mister, share what you know on this

 

[Jokerman]

You're referring to chemicals called phytates. Phytates are also a common ingredient of many grains, beans, nuts, and seeds. Brazil nuts and almonds, by mass, have more phytates than soybeans do. Phytates do have a negative effect on absorption of certain minerals, such as zinc and calcium. However, the amount of phytates found in moderate consumption of soy has not been found to cause mineral absorption problems for most people. Everyone should be taking a multi supplement of some kind anyway, and that will more than outweigh any malabsorption effect. Moderation is the key. It's like orange juice. It's good for you, but not a gallon (3.8 L) a day.

The whole anti-soy campaign began with the Weston Price Foundation. Price was a dentist who said some things about how what primitive people ate was best for us. He died in 1948 and had nothing to say about soy. But the founders of his foundation, Sally Fallon and Mary G. Enig, have been disseminating anti-soy messages since the late 90s. They have also been very effective in advocating a meat, butter, and raw milk-centered diet. Anti-soy has become their religion because its high protein content threatens their meat-centered advocacy the most. Unfortunately, a lot of self-made health gurus have been influenced by their writings about soy and further disseminate it. To find their equivalents we have look to politics at the anti-citizen claims for Obama.

I've researched the entire scientific literature on soy and found over 5,000 studies showing that soy was beneficial and about 28 showing that there might be some problems. Most of the problems show up in studies using animals and high amounts of soy in a short period of time. I don't know of any food item given under those conditions that wouldn't show problems. When I excluded any studies that the soy industry actually paid for, I still had 99% positive. Most of them show better bone health, better cancer rates, and better cholesterol levels in people who consume soy.

The only concern for soy is if you have an allergy or sensitivity to it. Otherwise, just don't guzzle liters of soymilk down and you should be fine. Also, stay away from genetically-modified soy.

 

[S O F I]

did you notice how jokerman's font changed? total plagiarist.

 

[Jokerman]

you dick

 

[keco52]

I know I used to bitch about not being able to give up cheese but its not that difficult honestly.

 

[Pittsey]

You're referring to chemicals called phytates. Phytates are also a common ingredient of many grains, beans, nuts, and seeds. Brazil nuts and almonds, by mass, have more phytates than soybeans do. Phytates do have a negative effect on absorption of certain minerals, such as zinc and calcium. However, the amount of phytates found in moderate consumption of soy has not been found to cause mineral absorption problems for most people. Everyone should be taking a multi supplement of some kind anyway, and that will more than outweigh any malabsorption effect. Moderation is the key. It's like orange juice. It's good for you, but not a gallon (3.8 L) a day.

The whole anti-soy campaign began with the Weston Price Foundation. Price was a dentist who said some things about how what primitive people ate was best for us. He died in 1948 and had nothing to say about soy. But the founders of his foundation, Sally Fallon and Mary G. Enig, have been disseminating anti-soy messages since the late 90s. They have also been very effective in advocating a meat, butter, and raw milk-centered diet. Anti-soy has become their religion because its high protein content threatens their meat-centered advocacy the most. Unfortunately, a lot of self-made health gurus have been influenced by their writings about soy and further disseminate it. To find their equivalents we have look to politics at the anti-citizen claims for Obama.

I've researched the entire scientific literature on soy and found over 5,000 studies showing that soy was beneficial and about 28 showing that there might be some problems. Most of the problems show up in studies using animals and high amounts of soy in a short period of time. I don't know of any food item given under those conditions that wouldn't show problems. When I excluded any studies that the soy industry actually paid for, I still had 99% positive. Most of them show better bone health, better cancer rates, and better cholesterol levels in people who consume soy.

The only concern for soy is if you have an allergy or sensitivity to it. Otherwise, just don't guzzle liters of soymilk down and you should be fine. Also, stay away from genetically-modified soy.

You mentioned calcium absorbtion. This worries me a little, as I already have trouble with calcium. Slightly osteoporotic already.

 

[Chronic]

Much appreciated Jokerman.

 

[Jokerman]

You mentioned calcium absorbtion. This worries me a little, as I already have trouble with calcium. Slightly osteoporotic already.

Soy also contains chemicals called isoflavones. They've been found to increase bone density and retard bone loss. As you may know, people in China consume a lot of soy and very little dairy, yet osteoporosis is almost nonexistent there. They also frequently consume calcium-rich sesame seeds and cook with sesame oil.

The main cause of osteoporosis in the West is excessive meat and dairy consumption. Excessive alcohol and caffeine consumption. Excessive soda and refined carbs consumption. Sodas contain phosphates which have been shown to increase the rate of bone loss. A high intake of plant foods facilitate the growth and repair of bones. Green leafy vegs provide abundant sources of vit K , beta-carotene, vit C, fiber, calcium and magnesium, all of which promote the development of a healthy skeletal structure. Vit K is responsible for the formation of osteocalcin, the essential calcium building matrix protein involved in bone mineralization. Vitamin D is also super important in the uptake and absorption of calcium. If you're not supplementing Vit D, you are not getting enough.

The bottom line: Soy consumption, in any amount, has not been shown to increase the rate of osteoporosis. In fact, it's been shown to help prevent it. So the benefits of the isoflavones far offset any problem from the pytates. And moderate consumption will not be a problem, esp if you've cut down on the real causes of bone loss and increased your consumption of green-leafy vegs. And supplement, can't emphasize enough.

Here's just one medical study showing the benefit of soy for bone:

http://archinte.jamanetwork.com/article.aspx?articleid=486688

 

[Pittsey]

Cheers. My calcium loss was down to long term steroid use when I was a kid.

 

[dilla]

Cheers. My calcium loss was down to long term steroid use when I was a kid.

Not a thyroid problem?