The Indian Vegan Kitchen_ More Than 150 Quick and Healthy Homestyle Recipes - Madhu Gadia [15]
Cholesterol
A sterol that comes exclusively from animal foods, cholesterol is not a concern in the vegan diet.
Trans Fats
Reducing the intake of trans fats is one of the latest nutritional concerns. Health organizations have asked food manufacturers and the restaurant industry to reduce the use of trans fats.
WHERE’S THE FAT?
The amount of fat and saturated fat in Indian foods used in this book is as follows:
Source: Bowes & Church’s Food Values of Portions Commonly Used, by Jean A. T. Pennington and Judith Spungen Douglass, Lippincott Williams & Wilkins, 2005.
Hydrogenation (adding hydrogen) is a process that changes liquid vegetable oils to a solid or semi-solid form, such as shortenings and margarine. This process produces trans fatty acids. Once they are in the body, trans fats behave like saturated fats and tend to raise blood cholesterol levels. These days, you will find vegan margarines and shortenings that are trans-fat free. If you use regular shortening or margarine, use them sparingly. Most trans fats appear to come from processed and fast foods.
Balancing Fat Intake
All the types of fats aside, here are some basic take-home points:
1. Aim for 25 to 35 percent of calories from fat for healthy vegan adults (children typically need the higher levels of fat). To translate that into your own needs, see How Much Fat Do You Need? (page 35).
2. Limit intake of foods made with trans fats. Become a label reader and limit the use of products containing shortening and hydrogenated oils. Use commercially fried and baked foods sparingly. More and more restaurants and manufacturers are switching to trans fat-free fats.
3. Use primarily monounsaturated fats such as canola oil, olive oil, nuts, and seeds.
Life-Supporting Vitamins, Minerals, and Phytonutrients
Good health is associated with getting plenty of vitamins, minerals, and phytonutrients.
Today, we know a lot more about the role and benefits of vitamins, minerals, and phytonutrients (plant substances) in maintaining health and in protection from disease such as cancer, heart disease, and osteoporosis. And there are new developments every day as scientists explore and find other substances in food that offer health benefits beyond basic nourishment.
DO YOU NEED A SUPPLEMENT?
Planned properly, a vegan diet featuring a variety of foods will provide you with all the vitamins and minerals you need. However, some people, such as pregnant women and adults over fifty, have altered needs and may benefit from supplements. Children, teens, and those on low-calorie diets (fewer than 1,200 calories per day) may also benefit from supplements.
Remember, vitamin and mineral supplements can’t replace the nutrients found in whole foods. But they can complement your diet. If you decide to take a supplement, do so wisely: Choose a multivitamin that provides 100 percent or less of the recommended daily allowance. Avoid supplements that provide megadoses. High doses can be toxic and may cause health problems. If your physician has prescribed supplements, follow the recommendations as given.
You need more than forty nutrients for optimal health, and the good news is that a carefully planned vegan diet is loaded with most of these. The easiest way to get your vitamins, minerals, and phytonutrients is from a variety of food across food groups, not a cabinet full of supplements.
Vitamins
Vitamins are present in all food groups—grains, vegetables, fruits, dried beans, and nuts. B vitamins (other than B12), are abundant in grains and dried beans, and many grain flours are fortified with these essential vitamins. Vitamins A and C are plentiful in vegetables and fruits, and vitamins E and K are present in