A political poster on veganism from www.animalsuffering.com
November 1st is World Vegan Day. While I am not vegan I still think it is a suitable diet for anyone who wants or needs to completely eliminate animals products from their diet. If they do it right. A bag of chips, a tofu dog on a white bun, and some carrot sticks is a vegan meal but not one that I consider healthy.
I was vegan for a few months a number of years ago. I “quit” being vegan because I couldn’t do it perfectly, and for me, it was important either to be 100% vegan or not vegan at all. To me, veganism is almost as much of a political statement as it is a lifestyle and diet. I felt like I would be a hypocrite if I ate honey or wore leather shoes while I was simultaneously avoiding cheese and ice cream. If I was at a restaurant and they had no vegan options for me, I was a hypocrite if I chose something vegetarian instead of not eating at all.
Some vegans can cross over and be okay with it. I do this now as a vegetarian. Many days I don’t eat dairy, eggs or honey and it’s easy for me, but I am more comfortable labelling myself as a vegetarian. The word “vegan” is just too loaded for me now. There is too much controversy, and I am not comfortable, politically, taking part in that anymore, even though I still very much agree with most of it.
These days I couldn’t be a vegan mainly due to the things I now know about vegetable oils and soy. Soy and vegetable oils don’t have to be a staple in a vegan or vegetarian’s diet. Here are some ideas for how to replace them.
Instead of soy milk:
Try rice milk, oat milk, almond milk or hemp milk. Many brands are fortified just like soy milk. You can even learn to make your own almond milk (very easily, I’ve done it myself) from Chandelle at Chicken Tender. (Read her post for what each milk substitute tastes like in coffee too.)
For dinner, instead of using tofu:
Substitute beans! Chick peas are great in pasta sauces and stir fries. You can soak and cook your own or just open up a can. They are cheaper than buying tofu too. (Tofu: $2.99 package, chick peas: $1.25 can). Lentils are also good in pasta sauces and in soups too. Use black beans and kidney beans in Mexican dishes and chili. If a recipe calls for tofu and has other beans in it already, just keep the tofu out.
For lunch, instead of soy-based meat substitutes:
Make your own veggie burgers. All you need are some legumes (lentils, black beans or chick peas work best), grains (bread, soaked oats, cooked rice), and some cooked vegetables of any kind. Mash it all up, add some seasonings or not, and fry in some olive oil.
Try spreads. Make or buy hommous. Not all hummous’s are equal. As well as a fancy version of chick pea hummous with cilantro and one with eggplant, try black bean or white bean hummous. Sample different nut butters. Come up with new nut butter combinations. Try them with apple slices, dried fruit, maple syrup, seeds, or even avocado!
Instead of vegetable oils:
For frying: Use coconut oil, palm oil (stricken due to comments) olive oil, sesame oil. Check here for the other types of oils you can use and which ones are best for cooking and the temperatures they should be cooked with. For example, extra-virign olive oil isn’t actually supposed to be cooked with on high.
On toast or in sandwiches: Use coconut oil (it spreads, but use it sparingly) or avocado.
If you focus your grocery purchases on beans and lentils you will expand your cooking repertoire. You will also discover that relying on beans is just as easy, and most often tastier than relying on tofu. Your body will thank you for feeding it real food instead of a processed plant protein. When you eliminate margarine, vegetable shortening and oils from your diet you remove harmful hydrogenated and trans fats.
For more information about healthy choices for a vegan diet go here.
To learn more about the dangers of soy, go here.
*Note 1: This is a very simplified post and is not meant to replace the information you can receive on the benefits or dangers of a vegan diet from a professional.
**Note 2: This post was not meant for people who must eat vegan foods due to dairy allergies.
Shared at Hearth and Soul Blog Hop at A Moderate Life and Real Food Wednesdays at Kelly The Kitchen Kop.
Related posts:
- Foodie Fridays: Vegan Macaroni and Cheese
- Foodie Fridays: Vegan Fudge Brownies
- Foodie Fridays: Vegan Pumpkin Pie
- Foodie Fridays: Vegetable Pie with Grated Potato Crust
Tags: dangers of soy, real food, veganism, World Vegan Day
Thanks, Melodie, for all of this information! I have toyed with the idea of going vegan, but have wondered how to do so healthfully. Plus, I like the idea of being a “vegan-ish” vegetarian. After all, I’m really a “vegetarian-ish” vegetarian — I do eat fish, though rarely. Thanks again!
Rachael´s last [type] ..On My Mind- Giving Up
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Hi Melodie!
I just discovered your blog through Annie, from PhD in Parenting
I was a vegetarian for several of my teen years, mostly for ethical reasons and then I went back to eating meat, ’cause I kept dreaming about steaks… Our osteopath recommended switching to soy, so we did, and I started reading about it and ended up switching to almond milk… I find your suggestions are great, just wanted to add that I don’t agree with using palm oil. As a dentist, I remember my biochemistry teacher telling us it was a very dangerous oil, directly linked to cancer.
Take care, and thanks for the great post!
Louma
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Melodie Reply:
November 1st, 2010 at 7:14 pm
Thanks for stopping by. Oils are so tricky. As soon as one person says one is good another person comes along and says the same one if bad. So confusing. I have already even removed one of the oils I mentioned in the post, not realizing that it wasn’t so good according to my trusted source, but to some it is. I got my info on oils from Kelly The Kitchen Kop. http://kellythekitchenkop.com/category/fatsoils I still actually have never used palm oil but I have read in a few places that in its purest form it is pretty good stuff. Tropical Traditions sells it and I would buy theirs but perhaps not another brand.
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Chandelle Reply:
November 2nd, 2010 at 10:00 pm
The primary issue with palm oil isn’t healthfulness but massive environmental degradation. See here: http://www.cspinet.org/new/200506021.html
Chandelle´s last [type] ..hunger challenge- FAIL
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You’re right, Melodie, oils are very controversial and as my mom says “don’t completely believe whatever they’re saying about food today, they might discover just the opposite in a few months”. And I think she has a point…
I found a pretty balanced article about palm oil here. The main problem with palm oil happens when it processed, the other problem is how environmentally unfriendly it is… whole rainforests are disappearing in Indonesia due to its high demand, along with all the wildlife previously living there
I guess I just stick to olive, sesame and sunflower oil at home. Occasionally buy coconut too…
Oh! For spreading on toast, a good substitute for butter is avocado, thinly sliced or mashed and spread out, it’s lovely seasoned too, like a guacamole, or with slices of tomato and onion, and a drizzle of olive oil and wine vinegar, then a dash of salt and freshly ground pepper. Makes a lovely, healthy snack or light dinner
That link on Kelly the kitchen kop is fab, so much info!
Thanks,
Louma
Amor Maternal´s last [type] ..Happy Halloween 2010
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Hi Melodie,
I agree with you on the labeling of vegetarian vs. vegan. It is more political than a way to describe a dietary choice. I can’t claim either, really, because we eat fish. But we don’t eat dairy or eggs. My 3 year old does though- he is a vegetarian plus fish. I can’t get him to eat enough beans and lentils right now – or enough calcium rich foods to feel comfortable having his diet be vegan right now. I feel terrible when I give him yogurt or eggs though – even organic.
A note on oils. I think anytime you extract more fat from a food source than you would eat naturally from that source, it’s not good for you. That includes butter. (for the Weston A. Price fans. Just because it was a traditional food doesn’t mean we were meant to eat just the fat content from the food source. Plus, I still think cow milk is for baby cows. You wouldn’t drink rat milk or giraffe milk, would you?) Milk -even cow’s milk has a ratio of fat, carbs and protein. So do seeds and nuts for oils. Avocado and coconut are almost all fat. So, we use those for cooking.
I agree that the soy replacement foods are not healthy. I don’t mind using some tamari or miso here and there. We drink rice milk and oat milk and buy coconut and rice ice cream. I have bought soy ice cream when I can’t find the others, but very rarely. And, I’ll grab a decaf with soy when I am out because no cafe offers rice milk! But probably wise to lay low on soy. You can be a vegetarian or vegan and still eat traditionally – soaked or sprouted grains, fermented foods, etc.
Pure Mothers´s last [type] ..Earth Day Exploration
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Melodie Reply:
November 2nd, 2010 at 4:56 pm
Your case for good oils to use makes so much sense Deborah. And the dairy issue. (Sigh). Although I am looking forward to getting some raw cow’s milk in the New Year for the first time, I have been using soy milk for so long now I think it will be difficult for my body to switch over, but I have met the farmer, have seen the cows and learned what they do and I feel it is going to be a worthwhile switch. It’s funny being so on the fence between the real foods world (WAPF) and the vegan world. I believe in so much of what both sides have to offer. Although I won’t be eating meat anytime soon, or anytime at all, I guess it’s just the fact that that bloggers I follow who discuss food and nutrition really know what they are talking about – and that’s on both sides!! Makes it hard for me, but I just try my best to do what feels right with the information I have and what I believe to be true and within my value system.
Fermented soy products: I do the same as you. Soy milk I still use in my tea, but like I said above, as much as I don’t like them now that I know more about them, I still use them here and there, just like I still bake with sugar sometimes. Thanks for chiming in!
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Jenny Reply:
November 7th, 2010 at 3:05 pm
Yes, I would drink giraffe’s milk if they were available where I live….or camel’s milk, buffalo milk, goat’s milk etc. They are ruminants and have a digestive system that is much BETTER SUITED TO DIGESTING VEGETABLES. I am not willing to chew for 6 hours at a time.
If I were to become a vegan again, I would eat primarily potatoes cooked in coconut oil. Potatoes have egg quality BALANCED protein without the harmful unsaturated fats that soy, grains, seeds, nuts and beans have.
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Pure Mothers Reply:
November 7th, 2010 at 5:25 pm
It’s a shame for animals that some people either don’t realize or are willing to exploit other mammals for the milk they produce for their own offspring because they like it or think their bodies need it to be healthy. The poor offspring rarely get any of their birthright as humans steal it.
And, I don’t chew my vegetables for 6 hours at a time because our ancestors discovered fire and cooking.
Pure Mothers´s last [type] ..Earth Day Exploration
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Really enjoyed your post. It answered all the questions I have been asking as I try to learn more about becoming a vegan.
So vegan books push soy products. After three breast primaries my doctors have advised me against Soy because of its effect on estrogen levels.
Your information on oils was also so right. It is important for us all to know the nature of the oils we eat, and to increase your reliance on vegetable oils when they are the wrong oils is not healthy eating.
Greenearth´s last [type] ..Sustainable Gardening Metamorphoisis
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This is such an interesting post! Although I am not vegetarian nor vegan, I have tremendous respect for people who are and I do love vegetarian food. I will always remember a dinner I was lucky enough to attend prepared by a vegan chef – it was an absolute banquet of gorgeous food.
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Great tips–right now I am falling in love with coconut milk in my morning tea vs cow milk. I would love to go vegan!
Squeaky Gourmet´s last [type] ..It is getting cold here in the North country!
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Melodie Reply:
November 3rd, 2010 at 9:33 pm
I’ve tried that and it is pretty yummy. Like dessert for breakfast!
Melodie´s last [type] ..How to Be Vegan and Not Eat Soy or Vegetable Oils
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Hi sweet Mel, What a wonderful article on your truth! I love it! I was RAW vegan for quite a bit of time, and that is EVEN harder to maintain than cooked vegan and harder to get the proper balance of nutrients for long term health.
One fat you didn’t mention, but it is an imported item, is the stinky, but lusciously tasting fruit called Durian. I have had fresh and frozen, and you simply have to hold your nose to eat it, but it tastes divine, like custard!
tropical traditions fair trade organic palm oil used in small quantities is perfectly fine. I would not purchase from another source because they do try and steward the land when working with fair trade projects.
I will completely agree with you on the soy issue and the soy milk. when my girls were little after breast feeding them i switched them to soy–and about a year later, they developed breast buds! I was shocked, thinking it was an infection and took them to the doctor who said premature thelarky was common in soy drinking children. no more soy for us except fermented nama shoyu and miso.
It is interesting that jon robbins in his book healthy at 100 who searched the world for the healthiest, longest living humans on the planet found that all cultures had these things in common. They ate fermented foods, they ate a predominance of fruits and vegetables. They ate some form of animal protien, either eggs, fish or mammal or the milk (in fermented form ususally) of animals. They all got regular exercise and had tight knit communities. He had to admit to being shocked that there were no long lived vegan cultures because there simply were NO traditional vegan cultures. Veganism is a wonderful spiritual choice, which has become ultra political. That people speak of it in terms of health is a complete fallacy. Simply look at a vegan over the age of 60 and tell me they look healthy. I am not making a judgement here, simply stating my observations from the point of view of someone who was THERE. Great article mel and I will be sharing it on my thoughts on friday link love at a moderate life so more people can get a better understanding of the issues and a primer on better nutrition for vegans. Hugs. Alex
alex@a moderate life´s last [type] ..Stocking a Healthy Pantry…Finding My Happy Place Again!
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Melodie Reply:
November 4th, 2010 at 11:41 pm
I think that is one of my favourite things about the real food culture is that we look to traditional foods and history to learn about foods and nutrition. It resonates with me on a deep level. As for your Durian fruit – I have never heard of it before! Although I did try a brand new fruit to me the other day. It was snake fruit. Weird but wonderful.
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Mel – Thanks for daring to write this. I know that in the years that I was a vegan, I spent too much time opting for chips and imitation meat products, which was far from healthy. So I’m glad to see a guide to doing it right. Thanks for sharing with the Hearth and Soul hop.
Butterpoweredbike´s last [type] ..Wild About – Black Walnuts Really Wild- Maybe Just Plain Nuts!
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Melodie Reply:
November 4th, 2010 at 11:43 pm
Thank you. I used to be that girl too and wrote the piece for all the people out there who are still eating this way and think it’s okay. I appreciate your support! I know it can be dangerous writing article like these in amongst the real food community, but I am only getting kind words so far, so I am happy about that.
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Hi again Mel, I am with you. We are so on the fence too. WAPF blogs are a bit militant, in my opinion. They tend to extrapolate the pieces of information that suit their interest instead of telling the whole story. (Like you can get vitamin A, D & K2 from non-animal sources) but the best way to get them (in their opinion) is cheese, butter and eggs, which are vegetarian foods, yet they discredit vegetarians all the time. Vegan blogs can be slightly heavy-handed, but not as much as some of the WAPF folks.
What I took away from The China Study is that 5% animal protein didn’t cause cancer. But amounts over that did. What is interesting is that human breast milk is 5% protein -animal protein, since we are animals. If infancy is the time of most rapid growth and our bodies only need 5% from mother’s milk, than we should need that or less as adults. Which correlates with Campbell’s findings. I also use some of Weston A. Price’s studies though. I know that the cultures that were healthiest ate mostly plants and some marine foods and dairy, and fermented foods. They also consumed no processed, refined crap.
The western world eats far too much animal protein and processed foods. So even if someone wants to eat meat or thinks we need animal products to be healthy, it should be eaten as a condiment and not the main meal. (In my humble opinion)
Pure Mothers´s last [type] ..Earth Day Exploration
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Melodie Reply:
November 4th, 2010 at 11:36 pm
I would love to have dinner with you one day Deborah. It’s nice to have someone with very similar values to chat with about this stuff.
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[...] doing her best to live a healthy life filled with highly nutrient foods. This week, she shares her insight into veganism from the point of view of someone who lived the life for a period of time. I also was a vegan, but [...]
Well, I have never been vegan or vegetarian (except for the one year I did it for lent so it doesn’t really count). I do however love this article. I think it is important to listen to what your body and your heart says when it comes to food. I am adding this to my Hearth and Soul Linky Love because I think it is important for everyone to know. Thanks for sharing this with us!!
Christy´s last [type] ..Extra! Extra! Read All About It!! HSOUL Gets Its Own Newspaper!!
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Here is the direct link to the linky love post –
http://bit.ly/au4HYD
Christy´s last [type] ..Hearth and Soul Hop 21- Link Love!!
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I’m so glad that you wrote this post. Thank you again for sharing it with the Hearth and Soul hop. I’ll be featuring it among my Best of the Blog hop this week.
Butterpoweredbike´s last [type] ..Wild and Mud-Splashed Tomboy Cool
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[...] How to Be Vegan and Not Eat Soy or Vegetable Oils | Breastfeeding Moms Unite November 2nd, 2010 on 1:55 pm [...]
Melodie, As much as I believe “Ignorance is not bliss”, the Information provided here is overwhelming. Just in recent years I started using tofu because I heard it was good for our body. Its very hard to keep up. But I thank you … Also I wanted to add lentils and beans is the way we eat in India everyday. So, I do feel good about that. And I should do it more.
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