Vegan for Life - Jack Norris [36]
If you are new to beans, keep an open mind about them. They are central to some of the world’s best cuisine and can add great interest to your diet. Chapter 8 has tips for easy preparation and gas-free enjoyment of beans. We’ve also provided alternative ways to meet protein needs. See “For Those Who Don’t Like Legumes” on page 90.
Soyfoods are a special category of legumes that includes any food made from soybeans, such as tofu, soymilk, tempeh, and veggie meats. You don’t have to eat soyfoods, but they can be valuable in vegan diets. Not only are they nutritious, but they are convenient for replacing meat and dairy products in meals. They make it super-easy to plan vegetarian diets that are healthful, varied, and delicious. There is lots of controversy about soy these days, and we clear that up in Chapter 15.
Although this group includes soymilk, it doesn’t include almond, hemp, oat, or rice milk since they are almost always low in protein.
Nuts and Seeds
Some vegans shy away from nuts and seeds because of their high fat content. But moderate nut consumption improves cholesterol levels and can even help with weight control (see Chapter 13 for more on this). These foods are concentrated in calories, though, so a serving is small—just two tablespoons of a nut or seed butter or whole seeds, or ¼ cup of nuts. We suggest consuming one to two servings of these foods every day. Choose nuts more often than seeds; they usually have a healthier fat profile and their health benefits are impressive. If you are allergic to nuts, add another serving from the legumes and soyfoods group to your meals.
Vegetables
Vegetables rule when it comes to nutrient-dense foods. They are among the best sources of vitamins C and A and contain thousands of plant chemicals that might improve health. All vegetables are good for you, but leafy greens like kale, collards, spinach, and turnip greens pack an especially powerful nutritional punch. They are rich in vitamins A, C, and K, potassium, iron, folate, sometimes calcium, and a host of plant chemicals that are linked to everything from reduced risk for heart disease to better eyesight with aging. Most people who grew up eating greens feel they can’t live without them, and many newcomers to this food agree. If, however, you need a more gradual introduction to them, try mixing small amounts of greens into soups and stews.
If you are pressed for time, frozen vegetables are a good alternative to fresh. They are almost always comparable in nutrient content and, in fact, sometimes have even higher levels of nutrients.
Fruits
Fruits are good sources of vitamins C and A as well as certain minerals, and they provide plenty of phytochemicals. While fruit juices can be a valuable source of nutrients, they should be used in moderation. Try to consume most fruits in their fresh, raw state if possible.
Fats
Added fats aren’t essential in healthy vegan menus, but small amounts of the right ones can fit in a well-balanced diet. We’ve specified around two servings for adults (note: a serving is just a teaspoon). It’s okay to have more, and people with very high calorie needs may consume quite a bit more. You may want to read over the guidelines for choosing healthy fats in Chapter 5.
Where’s the “Calcium Group?”
Most food guides aimed at vegetarians have a “milk” group, with soymilk included as an alternative. Food guides for vegans often have a “calcium-rich foods” group. But this doesn’t make sense. Except for fats, all of the food groups contain calcium-rich foods, so why not take advantage of this?
That’s what we’ve done in the guide on