BLOG 85 VEGAN

BLOG 85 VEGAN

Every BODY has choices to make on their fitness journeys and that freedom allows every BODY to be different. As such, some of my clients are Vegan and as an avid learner being a Fitness Nutrition Specialist, I wanted to dive into this trend more. Grocery stores and restaurants have started to cater to this type of eating as its popularity has grown. Let’s cover the basics and take a look at what it means to be a Vegan. 

Vegans take vegetarianism a step further. Vegetarians don’t eat meat, fish or poultry but vegans add onto this element by not eating animal products or by-products of animals. This means no “eggs, dairy products, honey, leather, fur, silk, wool, cosmetics, and soaps derived from animal products” (http://www.vrg.org/nutshell/vegan.htm). The choices then seem limited, right?? 

Why would anyone want to be vegan?? I would say that health purposes, being environmentally conscious, and the moral reasons associated with this, stand out as the top three decision factors. How animals are treated in the production of food is a big factor. It’s a way to show care for the animal world. 

This leaves an eating world full of fruits, vegetables, whole grains, nuts, and seeds. This calls for finding alternative solutions to protein sources: “Almost all foods except for alcohol, sugar, and fats provide some protein. Vegan sources include: lentils, chickpeas, tofu, peas, peanut butter, soy milk, almonds, spinach, rice, whole wheat bread, potatoes, broccoli, kale...” (http://www.vrg.org/nutshell/vegan.htm). The stereotype of a Vegan is skinny and tiny, when in fact, Vegans can have the very same issues with portion control and eating that many folks struggle with. Yes, almonds are a healthy fat, but in excess, too much fat is too much fat. In a great book I read, Always Too Much and Never Enough, by Jasmin Singer, she comically discusses her obesity as a Vegan. Singer writes, “Most people think there’s no such thing as a fat vegan. Most people don’t realize that deep-fried tofu tastes amazing and that Oreos are, in fact, vegan”. 

Deciding to be Vegan is certainly a lifestyle change and takes an effort to abide by. It is not uncommon to start out vegetarian and then transition to Vegan. Some of my clients who have trouble with digestion have turned to being Vegan as well because their bodies don’t process meat well. My research found the following: “Eating animal fats and proteins has been shown in studies to raise a person's risk of developing cancer, diabetes, rheumatoid arthritis, hypertension, heart disease, and a number of other illnesses and conditions. The fat and protein content of cow's milk is very different from human milk, leading some experts to suggest that we are not designed for consuming cow's milk. Men with early stage prostate cancer who make intensive changes in diet and lifestyle may stop or perhaps even reverse the progression of their illness, according to one study published in the Journal of Urology. Another U.S study involving half-a-million people found that red meat and processed meat eaters died prematurely more frequently than other people. An article published in Food Technology in October 2012 explained that plant-based diets either minimize or completely eliminate people's genetic propensity to developing chronic diseases, such as diabetes type 2, cardiovascular disease, and cancer. Whole grains, vegetables, fruits, and legumes contain no cholesterol and are low in fat, especially saturated fats. They are also high in fiber and other nutrients. 

There are several plant based foods that are good sources of protein, such as beans, peanuts, and soya” (http://www.medicalnewstoday.com/articles/149636.php) . So there are validated reasons to become Vegan.  However, there are some risks to this type of eating (https://authoritynutrition.com/top-5-reasons-why-vegan-diets-are-a-terrible-idea) :
Here are a few examples:

• Animal protein contains all the essential amino acids in the right ratios. It is important for muscle mass and bone health, to name a few. Vegans don’t get any animal protein, which can have negative effects on body composition.
• Creatine helps form an energy reservoir in cells. Studies show that vegetarians are deficient in creatine, which has harmful effects on muscle and brain function.
• Carnosine is protective against various degenerative processes in the body and may protect against aging. It is found only in animal foods).
• Docosahexaenoic Acid (DHA) is the most active form of Omega-3 fatty acids in the body and primarily found in animal foods. The plant form of Omega-3s, ALA, is inefficiently converted to DHA in the body).

I do enjoy the challenge of helping clients who are Vegan and want to either lose weight or gain muscle. Macro nutrient balance becomes difficult. That is was makes life interesting though, right?? Every BODY is different. So keep on keeping on that fitness journey whatever your path may be, and always know you are becoming the best version of yourself.