*written by Andrew Akhaphong, Mackenthun's Fine Foods Registered & Licensed Dietitian Veganism is a lifestyle that usually involves the absence of consuming animal products and products that use animal derivatives for production. May involve the exclusion of articles that are made with animal products like leather and fur. At your Mackenthun's Fine Foods, we are dedicated to providing a diverse range of products to meet everyone's needs. Mackenthun's Fine Foods has over 50 products that are certified vegan at select locations. The Vegan LifestyleAccording to the website, Health Careers, veganism was the top consumer trend in 2018 and continues to grow due to Millennial (1981-1996) and Generation Z (1996-2012) influence on food culture. About 40% of Americans have reported they have been incorporating more vegan ingredients into their lifestyle with 6% reporting they consume no animal products or products made with animal derivatives which increased by 600% since 2014. When vegan burger brands were introduced into the United States market in 2018, 95% of vegan burgers consumed and purchased were from non-vegans and non-vegetarians. With the rise of non-dairy milks due to allergies such as those towards milk and soy, the sales of non-dairy milks like oat milk and almond milk have surpassed dairy milk by 13%. In the United States alone, the consumption of dairy milk decreased by 22% while non-dairy milk increased by 61%. Non-dairy products account for the most revenue globally in the vegan market. Veganism has many health benefits.
1 in 3 Americans identify as being flexitarian. This is a dietary lifestyle that is considered to be incorporating less meat while focusing on trying to eat more vegetarian or vegan. Even if one chooses not to go vegan (or vegetarian) completely, the health benefits of the dietary pattern still have a significant impact on health risk factors. Incorporating the Vegan LifestyleApart from the benefits that veganism can provide to one's well-being, it also comes with risks if veganism is not practiced well - meaning - it may lead to nutritional deficiencies or disorders. Working with a registered dietitian or seeking out scientific-evidenced based sources on how to practice veganism may be helpful to ensure you meet all your daily nutrients and maintain your health. Sources include...
Myths About VeganismVegans Only Eat Salad for Their Meals Yes - veganism is completely plant-based; however, it does not have to consist of a salad every meal. For breakfast, try tofu scramble with a side of toast and fresh fruit (recipe here) For lunch, try a grilled vegan cheese sandwich (recipe here) and for dinner, try a delicious Asian-inspired sesame cauliflower served over brown rice or your favorite starch side (recipe here) You Cannot Get Protein from Being Vegan Animal proteins like halibut (fish), pork, eggs, dairy, and beef are all excellent sources of every essential amino acids. Essential amino acids, the basic building blocks of protein, are those you can only obtain from food (about 8 amino acids) and the remaining 12 are made by the liver. Animal proteins are also considered a complete source of protein because they contain all the essential amino acids. In veganism, you can also get all the essential amino acids from the plant-based foods you eat. This includes beans, brown rice, chickpeas, seitan, tofu, textured vegetable protein (TVP), green peas, and more! Tip - the more whole grains you incorporate in your vegan meals like brown rice, bulgur wheat, or steel cut oats, the more chance you have on getting a complete protein source. Vegans Cannot Get Iron To Prevent Anemia Another thing animal protein sources are known for - iron. Iron-deficiency anemia is a condition in which your body lacks the mineral, iron. Iron allows for the protein in your blood called hemoglobin to attach to oxygen and deliver that oxygen to your muscles, cells, organs...basically to the whole body. Iron sources are very rich in plant-based foods as well. These are known as non-heme iron, meaning not bound to hemoglobin; thus, the iron found in animal proteins are known as heme-iron. Non-heme iron is rich in all plant-based foods, especially whole grains and very dark green leafy/cruciferous vegetables. To increase non-heme iron absorption, it is important to have a high source of Vitamin C in your meals. This can be in the form of fruit juice like orange juice, squash, bell peppers, watermelon, apples, tomatoes, or even red cabbage. The more colorful and vibrant the vegetable or fruit is, the more Vitamin C it has. Sources:
https://healthcareers.co/vegan-statistics/ https://medlineplus.gov/ency/article/002404.htm
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