Myth #4: If it’s vegan it must be healthy.

Despite the increasing number of people adopting plant-based diets, there are still many myths about this way of eating.  One of those myths is "if it’s vegan it must be healthy" (Read about Myth #1 HERE ,  Myth #2 HERE & Myth #3 HERE).

There's no doubt that plant-based diets are good for your health.   Research shows that people following a balanced plant-based diet are consistently slimmer and healthier than meat eaters. We also have a lower risk of cardiovascular disease, certain cancers, type 2 diabetes, and a lot less inflammation.

Not all vegan foods are healthy or created equal. In fact, many are filled with chemicals, preservatives, and “bad” fats that have a shelf-life to last a century.  Foods like Oreos, Coca-Cola, and French fries, can be vegan but they are also highly processed.  Also be cautious of vegan desserts, mock meats and vegan frozen meals - many have excessive amounts of  added sugars, salt, and ingredients you can't recognize.

Regularly eating fried, fatty and processed foods with chemicals in them is harmful - these foods actually wipe out the health benefits gained from eating meat-free.

As a general rule, eating whole, plant-based foods (fruits, vegetables, whole grains, & legumes) is the best thing for your health.  If you do choose convenience foods from time-to-time, be sure to check your labels.  I like this rule of thumb from Michael Pollen’s book Food Rules:  “Avoid food products containing ingredients that a third-grader cannot pronounce.” 

What are some processed foods that can occasionally be part of your healthy plant-based diet?  (use these foods with caution as they can be high in calories and/or sodium)

• Pretzels

• Baked tortilla or veggie chips

• Rice cakes 

• Fat free crackers

• Some fruit & nut bars (like Larabar - check ingredients)

• Store bought hummus or other spreads (try making your own)

• Plant-based milks (check the ingredient list)

• Whole grain breads like Dave's Killer Bread or Ezekial Bread

*Remember that foods like bread and crackers, even those made from whole grains, are still processed and can cause blood sugars to rise after eating.  For your best health, limit servings of these foods to once or twice a week.

Are there any processed or convenience vegan foods that you eat?  Ask yourself what you could try instead.  Need ideas?  Send me an email or let me know in the comments below.

Myth #3: Dairy products are the only source of calcium

Despite the increasing number of people adopting plant-based diets, there are still many myths about this way of eating.  One of those myths is that vegans do not get enough calcium.   (Read about Myth #1 HERE and Myyth #2 HERE).

While it’s true that dairy products from cows, goats, and sheep contain calcium, many of us are led to believe these are the only foods that should supply us with this bone-building mineral. There is much evidence showing that plant-based sources of calcium, such as legumes, greens, nuts, and seeds contain high amounts of calcium—and more importantly, these plant-based sources of calcium are frequently more readily absorbable than dairy

Calcium is best known for its structural role - giving hardness to bones and teeth.  It is also an essential mineral for numerous body functions-regulating heartbeat, conducting nerve impulses, stimulating hormonal secretions and clotting the blood. 

How much do you need?
Current calcium RDA for adults is 1,000 mg per day and 1,200 mg per day for women over 50 and men over 70. 

Consuming more calcium is not the only answer to building a stronger body.  A Yale study that analyzed 34 published studies from 16 countries found that the countries with people who consumed the highest levels of dairy and animal-based products had the highest levels of osteoporosis. Additionally, they found that South Africans’ daily calcium intake was 196 mg and yet they were nine times less likely to suffer hip fractures than their American counterparts.

How is that possible?  To protect your bones you do need calcium in your diet, but you also need to keep calcium in your bones. Avoid excess salt - high sodium intakes result in increased calcium losses. Get your protein from plants, not animal products - animal protein (fish, poultry, red meat, eggs, and dairy products) tends to leach calcium from bones and encourage its passage into the urine.  Quit smoking - it robs your body of calcium.   Exercise is important - active people tend to keep calcium in their bones, while sedentary people lose calcium.  Vitamin D is also important as it controls your body's use of calcium - get 15 minutes of sunlight on your skin each day or take a supplement. 

 What are the best calcium rich foods to eat?

Tofu: firm, set with calcium sulfate (1/2 cup) = 861 mg
Soy beans: green, raw (1 cup) = 504 mg
Almonds: whole, roasted, no salt (1 cup) = 370 mg
Black-eye peas: cooked (1 cup) = 211 mg
Turnip greens: cooked, no salt (1 cup) = 197 mg
Collard greens: frozen, uncooked (10 oz) = 191 mg
Bok choy: shredded, cooked, no salt (1 cup) = 158 mg
Nay beans: cooked (1 cup) = 128 mg
Black turtle beans: cooked (1 cup) = 102 mg
Sunflower seeds: toasted (1 cup) = 76 mg
Navel orange: (1 medium) = 60 mg
Raisins: (2/3 cup) = 54 mg
Kale: fresh, raw (1 cup) = 53 mg
Beet greens: raw (1 cup) = 44 mg
Brussels sprouts: raw (1 cup) = 37 mg
Spinach: raw (1 cup) = 30 mg
Figs: fresh, 2.5" (1 each) = 22 mg

Note:  You may need a supplement to be sure you're getting enough calcium or vitamin D.  Check with your physician as too much calcium and/or vitamin D might be harmful.  

Need help with meal planning, shopping, batch cooking, and learning which simple, yet tasty recipes fit best with your lifestyle? Want to develop habits to reduce stress, increase movement, and improve sleep?

Let's talk about it - grab a spot on my calendar here. Send me an email - Michelle@sarandwellness.com. Or reach me at 865.268.5312