On World Vegan Day, BT checks out why abstaining from the use of animal products in the diet is one of the biggest growing movements today.
While Indian actors like Jacqueline Fernandez, Mallika Sherawat and Ayesha Takia are vegan, in the West veganism is a huge movement, with stars like Anne Hathaway, Beyonce and Natalie Portman, advocating the trend. A lot is being written about its nutrititional benefits — people constantly talk of the advantages of giving up animal products, processed foods and taking on a natural eating pattern to feel more energised and healthy. Does it really work? Here’s more on the trend...
WHO IS A VEGAN?
A person who stays away from all products derived from animals. The diet includes organic vegetables, soy products, whole grain cereals and more.
‘IT HAS REVERSED DIABETES’
Research shows vegans tend to eat fewer calories so they weigh less and have a lower body mass index (a measure of body fat) than their counterparts. Experts also share experiences. “I have not had any medicine for the past 40 years, since I started following a vegan diet. I think the diet is an ideal way to keep blood pressure and cholesterol in check,” says naturopath, Pankaj H Dabhi.
Vegan expert Kajal Bhatia who is a specialist in plantbased nutrition, has dealt with cases where reversal of diabetes and hypertension and reduction in cholesterol levels took place. She says, “These people were helped through therapy, that included education, mindful eating and meeting others in the community. A plant based diet if planned with the right nutritional needs, can
bring the body to its state of natural health. What’s important is to combine the right foods. For instance, separate cooked meals from fruits. While raws are great, try combining the cooked and raw.”
IS IT FOR EVERYONE?
While veganism is a increasingly becoming a lifestyle choice, it’s also a path filled with challenges. For one, does it depend on a person’s body type? “Yes, absolutely,” says nutritionist Dr Nupur Krishnan. “Diets like vegan and Yo-Yo are not meant for everyone. Before taking up a diet, people must understand their own body requirements. For instance, almonds and strawberries are generally written off as good fruits to have, but for someone suffering form uric acid, they will be harmful.” Even if you do decide to go vegan, do it for a short while, she advises. “Also, if you suffering form B12 deficiency, you can’t up give meat and fish and thus should not go on a vegan diet.”
Is it possible to go without milk? “No, in fact the body needs not just milk, but meat, sugar and oil too. As per the parameters set out by the Ind
CAN YOU BE PART-TIME VEGAN?
Finding it difficult to give up on your favourite foods? Try a ‘flexible’ vegan diet three days a week, that fits into your lifestyle. Indian Council of Medical Research, you have a food pyramid which shows that all these are must-have part of the diet.”
DOS AND DON’TS
WHAT’S ALLOWED:
VEGETABLES: Recommended to have at least three cups of vegetables — dark leafy greens/lettuce, cabbage, carrots, pumpkin, broccoli, cauliflower, brussels sprouts, onions, garlic, tomatoes and asparagus
FRUITS: About two servings of fruit each day — apples, peaches, apples, pears, red grapes and any whole citrus fruit, cherries, plums, kiwi and avocado.
WHOLE GRAINS: Have 2-3 servings (1/2 cup) of 100% whole grains, plus grains like brown rice, oatmeal, or high fiber cereals
PROTEIN: Eat at least one serving (1/2 cup) of protein with each meal like nuts/seeds, beans, legumes and organic omega 3 eggs
WHAT’S NOT ALLOWED:
MEAT: No mutton or beef, etc
DAIRY PRODUCTS: Everything from milk, cheese to yoghurt and butter
PROCESSED FOOD: White flour, white rice, white potatoes, simple sugars, and products containing them
EGGS FAST FOOD: Potato fries, pizzas, pastas etc
TRANS-FAT and FRIED FOODS: FOODS THAT CONTAIN ARTIFICIAL SWEETENERS HIGH FRUCTOSE CORN SYRUP SALT and HIGH SODIUM FOODS SWEETENED
DRINKS: Such as soda, sports drinks, flavoured fruit drinks.
THE BIG DEBATE...
Pankaj says, “We don’t need milk, it’s not all required for the body and you can get the strength you need from vegetables and fruits. Milk doesn’t digest easily in the body and scientifically, if something is not assimilated and digested, a toxic effect takes place, so having it everyday is harmful. The Chinese don’t drink milk as part of the diet and they have a long life span,” he explains.
Experts also say this pattern allows no room for an intake of vitamin B12. Unfortunately for vegans, the source of B12 is only via a supplement. Pediatric doctors also state that a vegan diet is not ideal for kids as it offers less energy.
VEGAN DESSERTS FOR THE SWEET TOOTH
QUICK FIX: SUPER-BOOSTER: CLASSIC GREEN SHOT FOR BREAKFAST
Mix together cucumber, tomato, spinach, coriander and mint and blend. You can add some wheat grass to it (optional), plus lemon juice.
BELL PEPPER SALAD
Ideally all salads should be eaten raw, but the nutrient- rich roasted bell pepper mint salad is a variation, says Kajal, “Saute the peppers on a low cooked flame. Bell peppers are rich in beta carotene, folic acid vitamin C and thiamine. They are also packed with phytochemicals and lycopene which protects against cancer and heart disease. And mint leaves (mentha cordifolia)is more than just a garnish. The chlorophyll and enzyme-rich herb not only cleans breath, but also helps relieve asthma digestive and respiratory disorders. In the ancient times, it was used as a cure for nausea.”
Courtesy:
Ismat Tahseen
http://epaper.timesofindia.com/Default/Scripting/ArticleWin.asp?From=Archive&Source=Page&Skin=TOINEW&BaseHref=TOIM/2013/11/01&PageLabel=46&EntityId=Ar04600&ViewMode=HTML
While Indian actors like Jacqueline Fernandez, Mallika Sherawat and Ayesha Takia are vegan, in the West veganism is a huge movement, with stars like Anne Hathaway, Beyonce and Natalie Portman, advocating the trend. A lot is being written about its nutrititional benefits — people constantly talk of the advantages of giving up animal products, processed foods and taking on a natural eating pattern to feel more energised and healthy. Does it really work? Here’s more on the trend...
WHO IS A VEGAN?
A person who stays away from all products derived from animals. The diet includes organic vegetables, soy products, whole grain cereals and more.
‘IT HAS REVERSED DIABETES’
Research shows vegans tend to eat fewer calories so they weigh less and have a lower body mass index (a measure of body fat) than their counterparts. Experts also share experiences. “I have not had any medicine for the past 40 years, since I started following a vegan diet. I think the diet is an ideal way to keep blood pressure and cholesterol in check,” says naturopath, Pankaj H Dabhi.
Vegan expert Kajal Bhatia who is a specialist in plantbased nutrition, has dealt with cases where reversal of diabetes and hypertension and reduction in cholesterol levels took place. She says, “These people were helped through therapy, that included education, mindful eating and meeting others in the community. A plant based diet if planned with the right nutritional needs, can
bring the body to its state of natural health. What’s important is to combine the right foods. For instance, separate cooked meals from fruits. While raws are great, try combining the cooked and raw.”
IS IT FOR EVERYONE?
While veganism is a increasingly becoming a lifestyle choice, it’s also a path filled with challenges. For one, does it depend on a person’s body type? “Yes, absolutely,” says nutritionist Dr Nupur Krishnan. “Diets like vegan and Yo-Yo are not meant for everyone. Before taking up a diet, people must understand their own body requirements. For instance, almonds and strawberries are generally written off as good fruits to have, but for someone suffering form uric acid, they will be harmful.” Even if you do decide to go vegan, do it for a short while, she advises. “Also, if you suffering form B12 deficiency, you can’t up give meat and fish and thus should not go on a vegan diet.”
Is it possible to go without milk? “No, in fact the body needs not just milk, but meat, sugar and oil too. As per the parameters set out by the Ind
CAN YOU BE PART-TIME VEGAN?
Finding it difficult to give up on your favourite foods? Try a ‘flexible’ vegan diet three days a week, that fits into your lifestyle. Indian Council of Medical Research, you have a food pyramid which shows that all these are must-have part of the diet.”
DOS AND DON’TS
WHAT’S ALLOWED:
VEGETABLES: Recommended to have at least three cups of vegetables — dark leafy greens/lettuce, cabbage, carrots, pumpkin, broccoli, cauliflower, brussels sprouts, onions, garlic, tomatoes and asparagus
FRUITS: About two servings of fruit each day — apples, peaches, apples, pears, red grapes and any whole citrus fruit, cherries, plums, kiwi and avocado.
WHOLE GRAINS: Have 2-3 servings (1/2 cup) of 100% whole grains, plus grains like brown rice, oatmeal, or high fiber cereals
PROTEIN: Eat at least one serving (1/2 cup) of protein with each meal like nuts/seeds, beans, legumes and organic omega 3 eggs
WHAT’S NOT ALLOWED:
MEAT: No mutton or beef, etc
DAIRY PRODUCTS: Everything from milk, cheese to yoghurt and butter
PROCESSED FOOD: White flour, white rice, white potatoes, simple sugars, and products containing them
EGGS FAST FOOD: Potato fries, pizzas, pastas etc
TRANS-FAT and FRIED FOODS: FOODS THAT CONTAIN ARTIFICIAL SWEETENERS HIGH FRUCTOSE CORN SYRUP SALT and HIGH SODIUM FOODS SWEETENED
DRINKS: Such as soda, sports drinks, flavoured fruit drinks.
THE BIG DEBATE...
Pankaj says, “We don’t need milk, it’s not all required for the body and you can get the strength you need from vegetables and fruits. Milk doesn’t digest easily in the body and scientifically, if something is not assimilated and digested, a toxic effect takes place, so having it everyday is harmful. The Chinese don’t drink milk as part of the diet and they have a long life span,” he explains.
Experts also say this pattern allows no room for an intake of vitamin B12. Unfortunately for vegans, the source of B12 is only via a supplement. Pediatric doctors also state that a vegan diet is not ideal for kids as it offers less energy.
VEGAN DESSERTS FOR THE SWEET TOOTH
- Vegan desserts are becoming a huge trend.
- They're like any other dessert but made completely dairy-free.
- Think vegan fruit pies or sweet potato pie, ginger and chocolate cookies minus egg and milk, grilled apple pie, banana bread, or even a vegan lime cheesecake, made with non-dairy cream cheese, fresh lime and baked in a special pie crust.
- Another huge trend is sorbets made without ice-cream, just fruit, sugar, a thickener such as corn starch or simple syrup.
- You can have vegan cakes too.
- These are healthy, lower in fat as they’re egg and dairy-free and slightly heavier than the usual fare.
Mix together cucumber, tomato, spinach, coriander and mint and blend. You can add some wheat grass to it (optional), plus lemon juice.
BELL PEPPER SALAD
Ideally all salads should be eaten raw, but the nutrient- rich roasted bell pepper mint salad is a variation, says Kajal, “Saute the peppers on a low cooked flame. Bell peppers are rich in beta carotene, folic acid vitamin C and thiamine. They are also packed with phytochemicals and lycopene which protects against cancer and heart disease. And mint leaves (mentha cordifolia)is more than just a garnish. The chlorophyll and enzyme-rich herb not only cleans breath, but also helps relieve asthma digestive and respiratory disorders. In the ancient times, it was used as a cure for nausea.”
Courtesy:
Ismat Tahseen
http://epaper.timesofindia.com/Default/Scripting/ArticleWin.asp?From=Archive&Source=Page&Skin=TOINEW&BaseHref=TOIM/2013/11/01&PageLabel=46&EntityId=Ar04600&ViewMode=HTML
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