#like the most common misconception of what vegan is is that its a diet
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sereniv · 1 year ago
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can someone explain why non vegans have such a hard time understanding why a vegan would want to eat something that tastes/smells/feels like meat? Or seem to believe that we never liked meat or animal products?
i need a non vegan to answer, or a vegan who used to have this mindset bc it just doesnt make any sense
even with thinking veganism is a diet, it (their confusion) still doesnt make sense
PLEASE its driving me crazy i never get an answer. Like im not trying to start a fight i legitimately want to know the thought process /genuine
also read tags
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seogoogle1 · 10 months ago
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Exploring the Bountiful Benefits of a Vegan Lifestyle for Health
Introduction: In recent years, the rise of veganism has been nothing short of phenomenal. What was once considered a fringe dietary choice is now becoming increasingly mainstream, with more people embracing plant-based lifestyles for various reasons, including health. Beyond its ethical and environmental considerations, veganism offers a plethora of Vegan Health Benefits that continue to captivate individuals seeking a holistic approach to wellness. In this article, we delve into the abundant health advantages of adopting a vegan diet.
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Understanding Veganism: At its core, veganism is a lifestyle that abstains from consuming or using animal products. This means excluding meat, dairy, eggs, and even honey from one's diet, as well as eschewing products derived from animals, such as leather and wool. Instead, vegans focus on plant-based foods like fruits, vegetables, grains, legumes, nuts, and seeds to fulfill their nutritional needs.
Nutrient-Rich Fare: Contrary to common misconceptions, a well-planned vegan diet can provide all the essential nutrients needed for optimal health. In fact, plant-based foods are often rich in fiber, vitamins, minerals, and antioxidants, which play vital roles in maintaining overall well-being. By centering meals around a diverse array of plant foods, vegans can easily meet their nutritional requirements while enjoying a wide range of flavors and textures.
Heart Health: One of the most celebrated benefits of veganism is its positive impact on heart health. Numerous studies have shown that plant-based diets are associated with lower risks of heart disease, including hypertension, high cholesterol, and stroke. By minimizing intake of saturated fats found in animal products and incorporating heart-healthy foods like fruits, vegetables, whole grains, and nuts, vegans can promote cardiovascular wellness and reduce their likelihood of developing chronic conditions.
Weight Management: For individuals looking to achieve or maintain a healthy weight, adopting a vegan lifestyle can be advantageous. Plant-based diets tend to be lower in calories and saturated fats compared to omnivorous diets, making them conducive to weight management efforts. Moreover, the abundance of fiber in plant foods promotes satiety and helps control appetite, reducing the likelihood of overeating and aiding in weight loss goals.
Digestive Health: The fiber-rich nature of vegan diets also confers benefits for digestive health. Fiber plays a crucial role in promoting regular bowel movements, preventing constipation, and supporting a healthy gut microbiome. By consuming ample fruits, vegetables, whole grains, and legumes, vegans can nourish their digestive systems and reduce their risk of gastrointestinal issues such as diverticulitis, irritable bowel syndrome (IBS), and colon cancer.
Reduced Risk of Chronic Diseases: In addition to heart disease, veganism has been linked to lower incidences of various chronic diseases. Research suggests that plant-based diets may help protect against type 2 diabetes, certain cancers (such as colorectal and prostate cancer), and neurodegenerative conditions like Alzheimer's disease. The abundance of phytochemicals, antioxidants, and anti-inflammatory compounds in plant foods likely contribute to these protective effects, shielding cells from oxidative damage and inflammation.
Improved Blood Sugar Control: Individuals with diabetes or those at risk of developing the condition can benefit from adopting a vegan diet. Plant-based foods are generally lower on the glycemic index, meaning they cause less drastic spikes in blood sugar levels compared to high-carbohydrate animal products. By prioritizing whole, unprocessed foods and avoiding refined sugars and grains, vegans can better manage their blood glucose levels and reduce their reliance on medication.
Enhanced Athletic Performance: Contrary to the myth that vegans lack sufficient protein for athletic endeavors, many athletes thrive on plant-based diets and achieve remarkable feats of strength and endurance. Plant foods like beans, lentils, tofu, tempeh, quinoa, and nuts are excellent sources of protein, providing the amino acids necessary for muscle repair and growth. Additionally, the anti-inflammatory properties of plant foods can aid in post-exercise recovery, allowing athletes to train more consistently and effectively.
Supports Environmental Sustainability: While the focus of this article is on Vegan Health Benefits, it's worth mentioning the positive environmental impact of veganism. Animal agriculture is a leading contributor to greenhouse gas emissions, deforestation, water pollution, and habitat destruction. By choosing plant-based foods over animal products, individuals can significantly reduce their ecological footprint and contribute to the preservation of natural resources for future generations.
Conclusion: In conclusion, the Vegan Health Benefits of veganism are abundant and well-supported by scientific evidence. From promoting heart health and weight management to reducing the risk of chronic diseases and supporting athletic performance, adopting a plant-based diet can yield a myriad of positive outcomes for overall wellness. By embracing veganism, individuals not only enhance their own health but also contribute to a more sustainable and compassionate world.
Website: https://cruelty.farm
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edifycafe · 3 months ago
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Discover Edify Cafe: The Ultimate Vegan Cafe in Noida for Health-Conscious Foodies
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Noida, with its growing urban population and rapidly expanding food culture, has seen a surge in restaurants catering to health-conscious consumers. Among these, Edify Cafe stands out as a beacon for vegans and those seeking plant-based meals. If you’re on the hunt for a vegan cafe in Noida, Edify Cafe is more than just a place to grab a meal it’s a wellness destination that offers delicious, guilt-free food while promoting sustainable living.
The Rise of Veganism in Noida
The demand for vegan and plant-based diets has grown exponentially in recent years. In cities like Noida, more people are becoming aware of the health, ethical, and environmental benefits of cutting out animal products from their diets. This shift in consciousness has led to the emergence of cafes and restaurants offering vegan options, but not all are created equal. While some may offer a few vegan dishes as an afterthought, Edify Cafe embraces the vegan philosophy in its entirety, offering a complete menu that caters to plant-based enthusiasts.
What Makes Edify Cafe Unique?
Located in the heart of Noida, Edify Cafe offers an experience that blends taste, health, and sustainability. Here’s why Edify Cafe is the go-to vegan cafe in Noida:
A 100% Vegan Menu  At Edify Cafe, you won’t have to sift through the menu, looking for vegan-friendly dishes. The entire menu is dedicated to plant-based meals, ensuring that every dish is free from animal products. Whether you’re a long-time vegan or someone curious about making the transition, Edify’s diverse menu will excite your palate and introduce you to the rich world of vegan cuisine.
Locally Sourced Ingredients  Edify Cafe is committed to sustainability and supports local farmers by sourcing fresh, organic ingredients. By doing so, they ensure that every meal is not only delicious but also made with ingredients that are free from harmful pesticides and chemicals. The cafe’s emphasis on using seasonal produce also means that their dishes are always fresh and packed with nutrients.
Delicious and Nutritious Offerings  One common misconception about vegan food is that it lacks flavor or variety. Edify Cafe shatters this myth with its creative and mouth-watering menu. From hearty Buddha bowls and vibrant salads to creamy pasta and plant-based burgers, the cafe offers a range of dishes that satisfy even the most discerning taste buds. Whether you’re in the mood for something light or craving comfort food, Edify has you covered.
A Community Hub for Vegans  Beyond the food, Edify Cafe is a gathering place for like-minded individuals who are passionate about veganism, health, and wellness. The cafe often hosts workshops, talks, and events that focus on plant-based living, sustainability, and mindfulness. This creates a sense of community where patrons can share their journeys, learn from each other, and find support.
Why Choose Edify Cafe?
With so many dining options in Noida, you may wonder why you should choose Edify Cafe. Here’s what sets this vegan cafe in Noida apart:
Health and Wellness-Focused  Edify Cafe isn’t just about serving food; it’s about promoting a lifestyle. The dishes are carefully crafted to provide balanced nutrition, making it easier for you to maintain a healthy, plant-based diet without sacrificing flavor. Whether you’re vegan for health reasons, ethical concerns, or environmental awareness, Edify Cafe helps you stay on track while enjoying every bite.
Warm and Welcoming Ambiance  The cafe’s cozy interior, filled with natural light and eco-friendly decor, creates a relaxing atmosphere where you can unwind and enjoy your meal. Whether you’re visiting for a quick bite during your lunch break or planning to spend a leisurely afternoon with friends, Edify Cafe provides the perfect setting.
Commitment to Animal Welfare  Edify Cafe’s vegan philosophy stems from a deep commitment to animal welfare. By choosing to dine at a vegan establishment, you are making a conscious decision to reduce harm to animals. Every dish served at Edify reflects the belief that delicious food can be created without the use of animal products.
Supporting the Vegan Movement
Edify Cafe is more than just a place to eat; it’s a part of the larger movement toward plant-based living. By choosing to dine at this vegan cafe in Noida, you’re not only nourishing your body with wholesome, plant-based food, but you’re also supporting a business that values sustainability, animal rights, and health.
In conclusion, Edify Cafe offers a delightful and guilt-free dining experience for vegans and those looking to explore the benefits of a plant-based diet. Whether you’re already a dedicated vegan or just starting on your journey, Edify Cafe in Noida is the perfect destination for fresh, flavorful, and compassionate cuisine.
If you’re ready to experience the best vegan food in Noida, make your way to Edify Cafe and indulge in the flavors of plant-based goodness!
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justvegantoday · 4 years ago
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Why isn't honey suitable for vegans?
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What is a vegan diet?
Veganism is a popular diet choice these days.The main aim of define veganism is to reduce animal cruelty and minimise animal exploitation. A vegan diet consists of food derived from plants and natural substances. Anything that has to do with animals is not a part of a vegan diet. There are many misconceptions surrounding veganism. The most common ones are veganism does not provide enough protein, it is important to have milk and dairy products to get essential minerals such as calcium, a vegan diet isn't healthy. All these statements are completely false. Yes, a vegan does not eat meat, dairy, butter and all food involving animals but plant derivatives are completely capable of providing all the necessary proteins and minerals.  
A vegan diet provides enough calcium, protein and energy just as much as meat and dairy products. Also, a vegan diet provides better energy and has an overall clean effect on the body. So there is no superior diet choice, every diet has its benefits and positive points.  However, there are food items that are in a grey area. Is honey considered vegan, since it does not hurt any insects? Let us see what exactly is the relationship between honey and vegan diet.
Honey and Vegan Diet.
Honey is not considered to be a part of a vegan diet. As mentioned above vegan diet is a diet that aims to minimize animal cruelty and exploitation, so anything and everything that is directly or indirectly related to animals and even insects, are strictly not vegan. Honey is one of the controversial items on a vegan diet. Some vegans do consider honey to be a vegan item and actively consume it, however, there is a larger part of the crowd that believes it to be a non-vegan product. Unlike the obvious animal-based food such as eggs, milk, meat butter etc food-related to insects isn't always part of the vegan category. There are several reasons as to why vegans do not consider honey a part of their diet. Let us see these below.
Honey is a product of exploitation.
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Most vegans do not consider there to be a difference between animal farming and bee farming. To get larger profits, many bee farmers exploit bees by using methods and techniques that are against the practice of veganism. Some of these unethical practices are, clipping the wings of the queen bee to prevent it from leaving the hive ( bees are faithful to their queen and so they will follow her everywhere and of the queen bee leaves the hive the bees tend to follow), harvesting the honey and adding inferior quality sugar syrup into the hives to replace the harvest, instead of providing bees with medicine bee farmers remove entire colonies of bees to prevent any diseases which are done by killing the bees and the affected colonies. These practices are ethically wrong and so can not make honey a part of a vegan diet. Due to such reasons, vegans avoid using any bee-related products such as honey, bee pollen, royal jelly and honeycomb.
Harming the health of bees.
Honey farming can and does lead to harming the health of the bees. The main function of honey is to provide the bees with amino acids, carbohydrates and other such natural antioxidants. Honey is their source of energy and food. Just like many other animals bees too store food to survive the winter period. Honey is that food. Bees make, collect and store honey to consume it during the winter period when the production of honey is at its lowest. It provides them with the energy and strength required to survive the winters. After extracting the honey for selling purposes, beehives are then filled with HFCS or sucrose. These play the role of an alternative to help the bees survive the winters and not starve to death. Think of this sucrose and HFCS as supplements, these are also given during the spring to attract bees and encourage colony growth. However, these supplements are not enough for bees and are insufficient in providing the necessary protein and nutrients required. Apart from being insufficient in providing the nutrients these supplements also harm the health of bees and can lead to genetic changes which alter the immunity of bees against pesticides which further leads to damaging of beehives. 
These are the top reasons as to why honey cannot be considered part of the vegan diet. To replace honey several other items can be eaten by vegans. The most common vegan alternatives are:
Maple syrup
Maple syrup is extracted from the sap of the maple tree and contains minerals, vitamins and several antioxidants.
Blackstrap molasses
This is a thick black or dark brown liquid obtained by boiling sugar cane juice thrice. It is a rich source of iron and calcium.
Barley malt syrup
The flavour of this syrup is similar to that of blackstrap molasses and is made from sprouted barley and is golden in colour.
Brown rice syrup
This is also known as malt syrup or rice syrup and is made by exposing brown rice to several different types of enzymes which break down the starch present in rice to form a dark thick syrup.
Date syrup
Date syrup is healthy and is made of dates. Dates have a lot of good and healthy benefits. 
Bee free honee
Bee free honey is made from items such as apples, sugar, lemon juice etc and tastes similar to regular honey. 
Since these mentioned syrups have no relation to animals or insects they are the best option for vegans. 
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Conclusion
There you have it the answer to the question - Is honey a part of the vegan diet? No, the vegan diet aims to get all necessary proteins and nutrients from plants to decrease animal cruelty. The meat and dairy industry has shown quite a dark side over the years which is why cultures that follow a vegan diet . Insects are also a part of those exploited by humans to satisfy their cravings.
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dippedanddripped · 5 years ago
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YouTube has always been a hub for an often-voyeuristic form of conspicuous consumption, but for the diehard devotees of influential designers like Raf Simons and Helmut Lang, there's now a veritable abundance of channels dedicated to nuanced discussions of niche men's clothing. Though far from being the most-followed men's fashion accounts, these channels have slowly built sizable audiences by geeking out over a set of hyper-specific references familiar to anyone who's put in time lurking on a particularly heated r/streetwear subthread. Unboxings and shopping hauls still abound, but they're complemented by lengthy commentary on, say, the latest Rick Owens collection or a breathless breakdown of a seminal Margiela show from the '90s.
Like the men behind #menswear, the movement birthed on the blogosphere that peaked in popularity in the early 2010s, these YouTube "creators" are often friends IRL, appearing in each other's videos to compare notes on their latest cops or pal around the local flea market looking for covetable vintage finds. More recently, like some of their #menswear predecessors, many of the creators behind these channels are launching their own clothing brands that mimic the cadence of streetwear drops and sell out almost as quickly. These collections go far beyond branded merchandise: They typically debut in small batches at premium price points and are seamlessly marketed across social media to relatively small but highly devoted followings.
Leveraging the spending power of an existing audience to sell product that's sure to be a hit is a symbiosis the fashion industry is already betting big on. There's Danielle Bernstein of WeWoreWhat's multimillion-dollar design partnerships with Nordstrom and Onia; Aimee Song of Song of Style's collection with Revolve; and Arielle Charnas of Something Navy, who is ending her Nordstrom licensing deal this year to kick off her own lifestyle brand after a $10 million investment, valuing her brand at roughly $45 million. Increasingly, these types of relationships look like the future of the industry. Yet for the most part, retailers have yet to tap into influencers in the menswear space. YouTube represents a new frontier.
In the summer of 2018, Jacob Keller and Cole McBride released the first drop under their Bare Knuckles brand. Keller is a certified YouTube OG: His channel, though now largely inactive, was one of the first to capitalize on the opportunity for menswear-oriented content on the platform, and he's frequently shouted out as a big brother of sorts by other YouTubers. Keller shares an unusually strong connection with his fanbase, many of whom have been interacting with his content since day one. Scroll deep enough through his timeline and you're bound to come across old images of him in full Mishka 'fits, some of which Keller occasionally reposts as a winking nod to his followers.
Bare Knuckles's debut collection featured a medley of washed denims, vintage looking tees and cropped work jackets — an authentic extension of the aesthetic Keller began to hone on YouTube and later made his signature via the 'gram, where he has almost 90K followers. On any given post there's dozens of comments asking where to buy what he's wearing, which today, more often than not, is Bare Knuckles. The collection was a near-instant success, selling out entirely shortly after it released online.
For influencers, profiting off of their online presence is par for the course. Keller and his cohort, however, are pioneering a more creative alternative for a group of guys weaned on a steady diet of conventional fashion content coupled with obscure menswear memes. Many of them cite similar reasons for launching their own lines, as well as a desire to maintain a certain degree of separation between their cut-and-sew collections and the YouTube channels that, they readily concede, in no small way helped make those collections a reality. "Cole and I wanted to start Bare Knuckles so that we could make clothing that we’ve wanted to wear for years but could never find," says Keller, who still largely keeps his collections separate from his channel.
For Ken Iijima, who started uploading videos to YouTube documenting snippets of his life after moving to Tokyo in 2018, keeping that sense of separation is crucial. When Iijima co-founded Vuja Dé earlier this year with Ringo Chang, the two of them agreed to keep the brand at a distance from Iijima's rapidly growing channel, though both acknowledge YouTube as a powerful tool for engaging with their audience. Their first drop included paint-splattered sweatshirts (acrylic, applied by hand) and bondage cargo pants, all made from Japanese-milled cotton and available exclusively through their website, where each size sold out quickly.
"We always knew what we ourselves have wanted and liked to wear, though we were unsure if our preferences directly translated into products an audience would purchase," says Iijima. "In order to realize this, interacting with our audience was a form of validation in allowing us to gauge viewer support… [and] proceed with the project altogether." YouTube, the two note, has "facilitated interaction and provided a way for our audience to get to know us and see we are just as clothing-obsessed as them."
When Magnus Ronning set about launching his eponymous label, he saw his collection as an organic extension of his wardrobe: well-made, approachable basics with a twist, like a denim jacket in a green paisley print, or twill work pants in a dusty pink hue. Ronning is similarly appreciative of the platform his YouTube presence affords him. "YouTube has without a doubt been the most significant incubator for the brand. It has essentially given me a platform to share my interest in clothing, Ronning and everything else with a larger audience than I could ever imagine," he says. "I love the community on YouTube, and I find it amazing recognizing names of people who consistently interact and comment on [my] videos."
Ditto Owen Hyatt, who started posting videos on YouTube in the summer of 2017. Hyatt always wanted to be a YouTuber, even as a kid. "All my idols back then were YouTubers," he remembers. "It was amazing to me that recording videos about your interests could be a job." In early 2019, he debuted Colette Hyatt, a collection that openly pulls inspiration from some of Hyatt's favorite and oft-referenced designers. (Hyatt dutifully shouts them out in the product descriptions on his site.)
The brand's aesthetic skews slightly avant-garde: Its first collection included hand-distressed hoodies with detailed, gothic-looking graphics and an embroidered vegan leather crossbody bag that wouldn't look out of place hanging on the dimly-lit racks of some iconic institution of downtown cool. "At the end of the day I just design clothes that I love and want to wear, and if my audience and customers love it too then even better," Hyatt says. "Getting input and seeing people's reactions to new pieces is always great insight but it doesn't have a major impact on what I create." Yet Hyatt maintains YouTube still holds a lot of value for him "when it comes to showcasing Colette Hyatt, since it's hard to get 'personal' on Instagram."
Hyatt could've just mocked up a few graphic tees and called it a day. Instead, he (and Iijima, Keller, Ronning, et al.) are creating thoughtful, high-quality clothing by aspiring to a level of craftsmanship on par with the luxury labels they admire. For the most part, these guys are making product they like and figuring their followers will, too, all the while responding in real-time to a constant stream of feedback from fans. Internet influence, though, is fickle and fleeting. Pivoting away from content creation is a great way to guarantee a degree of career longevity beyond making a quick buck promoting another company's products. Tapping into the rapidly growing market for men's clothing is a savvy way to capitalize on demand from followers who are constantly clamoring for an "ID on the 'fit, bro?!" Why promote another brand when you could be promoting your own?
Keller sees his brand and others like it as a natural progression of what he was already doing on YouTube. "We go from consuming products, and showing off other people's creations, talking about other people's designs and details. Eventually, we want it to be our product and our details that we're showing off," he says. "We consume so much product and buy from so many brands that we start forming a vision as to what we want our own clothing to look like and take cues from those clothes we've bought in the past." The easy thing to do, Ronning points out, is to release a limited-run of a few cutesy printed t-shirts. In his opinion, the channels currently churning out some of the most exciting menswear content out there are defined by a "want to do better." The bona fide brands he and his friends have started are "well past the point of [T-shirt] blanks and are developing actual cut-and-sew collections."
Vuja Dé's Iijima and Chang share a similar sentiment: "We think there is a common misconception that all YouTube brands are automatically categorized as 'overnight sensations' or 'cash grabs.' We wanted to distance ourselves from this association… It would not do Vuja Dé justice." Hyatt wouldn't be surprised if the nature of menswear content on the platform changes, too. Videos will become "more oriented around our brands," he predicts. "There will be less pickup videos and more behind-the-scenes videos. How our next lookbook photoshoot was shot, how to take product photos, that sort of thing."
Despite the handwringing caused by an Instagram personality with over 2 million followers who couldn't sell 36 T-shirts, influencers still move a lot of merchandise. Keller and McBride have since dropped two more Bare Knuckles collections, further developing the ideas they introduced in earlier designs and expanding into new product categories each time. Most pieces currently in stock on the brand's site are still available, but there's no reason to assume that's cause for concern. Keller uploaded a video to his YouTube channel in early August, just over a year after his last update. Among the hundreds of comments — largely roasting Keller good-naturedly for his inactivity — one fan noted: "As weird as it sounds, every time I watch your videos... it's like seeing an old high-school friend. Crazy it's going on 7-8 years since I've been watching your videos! Glad to see Bare Knuckles doing great bro!"
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lociwear · 3 years ago
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What is vegan living, and how is it transforming the footwear industry
The vegan movement is the practice of not eating or using products that come from animals. These days, more and more people are becoming vegan. And many industries are changing for the better thanks to pressure from their customers.
 One of these industries is the footwear industry. Famed for typically non-vegan products like leather boots and wool lining, now famous footwear brands have started sourcing new and more innovative fabrics for their products.
 Keep reading to discover more about the vegan lifestyle and how it’s transforming the footwear industry.
 What is a vegan
 Typically, a vegan is a person who abstains from eating animal products and using any animal product.
 The decision to become vegan can be highly personal, and there are various motivators.
 The most well-known, of course, is compassion towards sentient beings. Many people feel uncomfortable knowing that a cow has been reared and killed for their leather shoes — especially this day in age when there are so many vegan footwear alternatives.
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 Some people also go vegan for environmental reasons. The production of meat and animal-based textiles is a huge burden on our planet. It takes many crops and water to feed these animals, let alone the labour and transportation that gets them from coop to closet.
 And finally, some vegans eat plant-based diets for health reasons.
 What is the difference between a vegan and a vegetarian
 Typically, a vegetarian still eats animal by-products like milk and eggs, while a vegan doesn’t. However, some vegetarians also decide not to eat wear leather as they believe killing a cow for a pair of shoes is as unethical as eating a burger.
 Different types of vegans
 Veganism comes in different shapes, and we understand that everyone is on their own journey to veganism.
 While, in an ideal world, we could all abstain entirely from meat and animal-based products, as a society, we’re not quite there yet.
 Even if you’re not ready to start living a fully vegan lifestyle, there are little changes you can make that have a huge impact.
 Just like switching your regular ice cream for a pint of vegan Ben & Jerry’s, choosing vegan sneakers is equally easy.
 Actually, it feels like a sweet treat.
 There are so many independent vegan fashion brands that are creating gorgeous designs using innovative vegan textiles.
 Gone is the perception that vegan fashion is all about hippy trousers and hemp skirts.
 No matter what your style, it’s easy to find vegan clothes that suit you.
 And be inspired by them, too.
 Clothing that vegans avoid
 When most people begin their vegan journey, it takes a while to realize how many of their closet essentials aren’t vegan friendly.
 Of course, we all know textiles like fur and crocodile skin must be out. But that’s only the beginning.
 Knitwear
 In the knitwear department, the wool, shearling, cashmere, angora, and merino industries have cruel practices. Plus, these industries are unsustainable and contribute to climate change. So instead, try a vegan knitwear brand like tentree who makes vegan knitwear and sweaters using sustainable material in ethical factories.
 Outerwear
 For outerwear, the main area to consider is the padding and trims. You might think your puffer jacket is fine. But that down lining is made of feathers that are plucked from birds while they’re alive.
 Then there are the fluffy hoods that are often made with real fur.
 Brands like Noize create cozy parkas as warm as down with luxurious hoods and are completely vegan and sustainable.
 Vegan footwear
 Footwear is made of different layers. And at each one, you’ll find a material that’s harmful to animals and the environment.
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  From the leather upper to plastic soles, the materials that go into your favourite shoes are huge planet polluters.
 It’s pretty scary when you think about it!
 Here at LØCI, we create our vegan sneakers using vegan leather made from ocean plastic. A far cry from planet-polluting PVC, this material reverses the damage to the planet.
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  Plus, they’re stylish and come in various styles to suit everyone.
 The vegan footwear industry
 The vegan footwear industry was once a niche market. The main vegan footwear material was either PVC or cotton. 2 materials with zero sustainability credentials! However, these days it’s changed. Finally, we can get vegan sneakers, boots, and high heels in designs and quality materials that make us question why we only call leather “the real deal”?
 The old days of vegan footwear textiles
 Many ethical vegans are also environmentalists by nature. Prior to the rise of sustainable vegan fabrics, many of these vegans were demotivated by the choices they had to make.
 There was vegan leather, named pleather, of course. But it looked cheap, nasty, and wouldn’t stand the seasons. This meant buying new shoes more often and sending more old shoes to landfills.
 But, of course, the alternative is wearing leather. When you consider that over a billion animals are killed every year for the leather industry, and that’s not just cows but also cats and dogs, you realize it’s not an option.
 Is leather a by-product of the meat industry?
 There’s a common misconception that leather is a by-product of the meat industry and okay to wear. But it’s not that simple.
 The softest, most luxurious leathers come from lambs and calves. These animals are farmed mainly for their skins, with their meat being just a by-product.
 As more and more people decide to be vegan, the sales of beef are decreasing. And because of that, farmers are turning to leather to compensate. So if we all consciously boycott the leather industry, then we’re saying no to the meat industry, too.
 The new age of innovative vegan textiles
 Luckily, there are so many more choices now. The new vegan leather alternatives deserve accolades all of their own.
 First up is our recycled ocean plastic leather. Call us biased, but this is a multipurpose dream. We created vegan sneakers that aren’t just kind to animals but also remove the plastic from the ocean.
 Every pair saves 20 plastic bottles from polluting the planet.
 Our vegan leather is a premium offering that doesn’t try to imitate. We’re reinventing the footwear industry, not copying. And isn’t it an old-fashioned idea that leather is the only nice textile for footwear?
 Next up is Mylo, a type of leather made from fungal vegetation that grows beneath our feet. The result is vegan leather which is easy to harvest, soft, supple, and similar to leather.
 Then there’s Pinatex, a type of vegan leather made from waste pineapple leaf fibber. It’s 100% animal-free and better for the planet, too.
 Big brands and vegan leather
 One of the first big fashion brands to be vocal about vegan textiles was Stella McCartney. Since debuting as a designer, she has never used leather, feather, fur, or skin and has been proof that luxury fashion can be cruelty-free.
 For a long time, she was one of the only vocal vegans in the fashion industry, and it felt like it would take a long time for the rest of the world to follow suit.
 Now, even the world’s biggest brands are launching their own vegan offerings.
 Adidas has recently released its cult-classic Stan Smiths sneakers in a vegan version made of Mylo leather.
 Nike has partnered with Pinatex to launch its own Happy Pineapple vegan sneaker collection.
 Although these brands aren’t fully vegan in their day-to-day operations, they are undoubtedly the world’s largest sneakers brands with massive influence.
 This is huge publicity for vegan footwear. Now, people who have never considered wearing vegan sneakers will be asking questions like, “what is vegan leather?”
 This could be the move that makes vegan sneakers part of the mainstream.
 The future of vegan footwear
 A vegan lifestyle is fantastic for the environment, the animals, and your health. These days, with its popularity, it’s easy to find vegan products that aren’t just alternatives but stand on their own as well, from footwear to ice cream and cheese.
 We hope that one day in the future, the world’s largest footwear brands are 100% vegan. But for now, we’re happy with the publicity that their tiny vegan sneaker collections bring.
 If you want to support a brand that’s devoted to creating stylish and luxurious vegan sneakers, then don’t miss our LØCI shop!
source https://lociwear.com/blogs/news/what-is-vegan-living-and-how-is-it-transforming-the-footwear-industry source https://lociwear.blogspot.com/2021/08/what-is-vegan-living-and-how-is-it.html
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edifycafe · 3 months ago
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Discover Edify Cafe: The Ultimate Vegan Cafe in Noida for Health-Conscious Foodies
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Noida, with its growing urban population and rapidly expanding food culture, has seen a surge in restaurants catering to health-conscious consumers. Among these, Edify Cafe stands out as a beacon for vegans and those seeking plant-based meals. If you’re on the hunt for a vegan cafe in Noida, Edify Cafe is more than just a place to grab a meal it’s a wellness destination that offers delicious, guilt-free food while promoting sustainable living.
The Rise of Veganism in Noida
The demand for vegan and plant-based diets has grown exponentially in recent years. In cities like Noida, more people are becoming aware of the health, ethical, and environmental benefits of cutting out animal products from their diets. This shift in consciousness has led to the emergence of cafes and restaurants offering vegan options, but not all are created equal. While some may offer a few vegan dishes as an afterthought, Edify Cafe embraces the vegan philosophy in its entirety, offering a complete menu that caters to plant-based enthusiasts.
What Makes Edify Cafe Unique?
Located in the heart of Noida, Edify Cafe offers an experience that blends taste, health, and sustainability. Here’s why Edify Cafe is the go-to vegan cafe in Noida:
A 100% Vegan Menu  At Edify Cafe, you won’t have to sift through the menu, looking for vegan-friendly dishes. The entire menu is dedicated to plant-based meals, ensuring that every dish is free from animal products. Whether you’re a long-time vegan or someone curious about making the transition, Edify’s diverse menu will excite your palate and introduce you to the rich world of vegan cuisine.
Locally Sourced Ingredients Edify Cafe is committed to sustainability and supports local farmers by sourcing fresh, organic ingredients. By doing so, they ensure that every meal is not only delicious but also made with ingredients that are free from harmful pesticides and chemicals. The cafe’s emphasis on using seasonal produce also means that their dishes are always fresh and packed with nutrients.
Delicious and Nutritious Offerings  One common misconception about vegan food is that it lacks flavor or variety. Edify Cafe shatters this myth with its creative and mouth-watering menu. From hearty Buddha bowls and vibrant salads to creamy pasta and plant-based burgers, the cafe offers a range of dishes that satisfy even the most discerning taste buds. Whether you’re in the mood for something light or craving comfort food, Edify has you covered.
A Community Hub for Vegans  Beyond the food, Edify Cafe is a gathering place for like-minded individuals who are passionate about veganism, health, and wellness. The cafe often hosts workshops, talks, and events that focus on plant-based living, sustainability, and mindfulness. This creates a sense of community where patrons can share their journeys, learn from each other, and find support.
Why Choose Edify Cafe?
With so many dining options in Noida, you may wonder why you should choose Edify Cafe. Here’s what sets this vegan cafe in Noida apart:
Health and Wellness-Focused  Edify Cafe isn’t just about serving food; it’s about promoting a lifestyle. The dishes are carefully crafted to provide balanced nutrition, making it easier for you to maintain a healthy, plant-based diet without sacrificing flavor. Whether you’re vegan for health reasons, ethical concerns, or environmental awareness, Edify Cafe helps you stay on track while enjoying every bite.
Warm and Welcoming Ambiance  The cafe’s cozy interior, filled with natural light and eco-friendly decor, creates a relaxing atmosphere where you can unwind and enjoy your meal. Whether you’re visiting for a quick bite during your lunch break or planning to spend a leisurely afternoon with friends, Edify Cafe provides the perfect setting.
Commitment to Animal Welfare  Edify Cafe’s vegan philosophy stems from a deep commitment to animal welfare. By choosing to dine at a vegan establishment, you are making a conscious decision to reduce harm to animals. Every dish served at Edify reflects the belief that delicious food can be created without the use of animal products.
Supporting the Vegan Movement
Edify Cafe is more than just a place to eat; it’s a part of the larger movement toward plant-based living. By choosing to dine at this vegan cafe in Noida, you’re not only nourishing your body with wholesome, plant-based food, but you’re also supporting a business that values sustainability, animal rights, and health.
In conclusion, Edify Cafe offers a delightful and guilt-free dining experience for vegans and those looking to explore the benefits of a plant-based diet. Whether you’re already a dedicated vegan or just starting on your journey, Edify Cafe in Noida is the perfect destination for fresh, flavorful, and compassionate cuisine.
If you’re ready to experience the best vegan food in Noida, make your way to Edify Cafe and indulge in the flavors of plant-based goodness!
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thesantamedicalfan · 6 years ago
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Vitamin B12 for Vegans
If you are vegan (or follow an entirely plant-based diet), taking a vitamin B12 supplement is non-negotiable, unless you're having 3 serves of fortified foods every day*, which means the manufacturer has added vitamin B12 to the product (which is a form of supplementation in itself).
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Whether or not you need to take additional dietary supplements as a vegan depends on a number of factors such as your age, gender, stage of life (for example, whether you're pregnant or breastfeeding), your dietary intake (i.e. whether you're getting the nutrients your body needs from your food), where you live (which determines the food supply you have access to), and environmental factors (such as sun exposure), but in this post I'll just focus on vitamin B12.
I've edited this post many times in the past two years since I originally posted it to make sure it's up-to-date and accurately reflects the current scientific knowledge, and will continue to tweak things here and there as new research is published. 
The main reasons I'm so passionate about vitamin B12 for vegans is that there are so many myths and misconceptions about it in the vegan community, and as it is only found in animal-based foods, vitamin B12 deficiency remains prevalent in vegan populations, despite it being eminently preventable by appropriate supplementation. A recent review found that rates of vitamin B12 depletion and deficiency in vegetarian populations (including 'strict' vegetarians, or vegans) around the world is 'high', and one population study found deficiency rates of 52% in male vegans.
Vitamin B12 is required for DNA synthesis, cell division and maintaining the myelin sheath which surrounds nerve cells. Vitamin B12 deficiency is incredibly serious, and not something to be taken lightly. Vitamin B12 deficiency can result in irreversible nerve damage, psychiatric conditions such as psychosis, and is absolutely devastating for babies born to vitamin B12 deficient mothers. Symptoms of vitamin B12 deficiency include fatigue, shortness of breath, pale/yellow skin, depression, and numbness or tingling in fingers and toes, but some people don't report any symptoms at all, even with overt deficiency. 
Dietary sources of vitamin B12
Vitamin B12 is produced by bacteria which live in the soil and in animal guts, and is only found in animal products including meat, fish and dairy products, unless it has been added to foods designed for vegans and vegetarians, such as certain brands of soy milk*. As soon as I say this, people will start to argue that some plant-based foods do contain biologically-active vitamin B12, and although this is true, I would argue that the levels in these foods cannot be relied on to meet your vitamin B12 requirements. As an example, a study from the University of Western Sydney found that mushrooms do contain biologically-active vitamin B12, however, one serving of mushrooms only contains 2-4% of the RDI (which is the amount of vitamin B12 you need on a daily basis). 
Other vegan foods (such as spirulina) which are often touted as good sources of vitamin B12 have been shown to contain inactive analogues of vitamin B12, which means the compounds detected in the lab 'look' like vitamin B12, but are not biologically active within the human body.
Common myths and misconceptions about vitamin B12:
'Vitamin B12 deficiency takes years, maybe even decades to develop, so it's not something vegans need to worry about'
Nutrition textbooks say a person *should* have enough vitamin B12 stored in their body (in the liver) to last 2-5 years without a dietary source, but as a dietitian reading lots of blood test results, I've seen clients with vitamin B12 deficiency after only a few (3-6) months on a vegan diet, so it's something to start supplementing with as soon as you make the decision to go vegan, vegetarian or plant-based.
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'I eat organics and don't wash my vegetables, so I don't need to worry about vitamin B12'
Yes, soil contains vitamin B12-producing bacteria, but the issue here is again the reliability of the amount of vitamin B12 you're getting from unwashed vegetables. It's not worth the risk, so always take a supplement.
'Vitamin B12 deficiency is only a problem for vegans'
Vitamin B12 deficiency is certainly not only a vegan deficiency - one study of 302 female University students in Sydney found that 11% had serum vitamin B12 levels below the lower cut-off for the reference range (which was set particularly low at 120pmol/L, which is far lower than the standard cut-off of 180-200pmol/L). If you are vegetarian, or even a meat-eater who is actively reducing how much meat and dairy you're eating (which many people are), I would urge you to consider supplementing with vitamin B12.
Older adults are also at risk of vitamin B12 deficiency, as stomach acid levels decline as we age, which makes it difficult to cleave the vitamin from its protein-bound form in food.
Certain medications also reduce vitamin B12 levels, such as Metformin (a drug indicated for Type 2 Diabetes) and proton pump inhibitors (used to reduce stomach acid levels), so please ask your GP whether any medications you are on could affect your nutritional status.
'Cyanocobalamin (a type of vitamin B12 commonly used in supplements) contains cyanide, which is toxic'
There are two forms of vitamin B12 available as a supplement: cyanocobalamin and methylcobalamin. The most well-studied in treating deficiency states is cyanocobalamin. Cyanocobalamin does contain cyanide, but the quantity in a supplement is so small (compared to what you take in through food each day) that there's no need to be concerned. Data from a Norwegian study showed that the average dietary intake of cyanide was around 95mcg/person/day, compared to 20mcg in a 1,000mcg cyanocobalamin tablet. You can read more about cyanide and cyanocobalamin. However, if you are a vegan smoker, it is recommended that you take a non-cyanocobalamin form of vitamin B12, such as a combination of both adenosylcobalamin and methylcobalamin, or hydroxocobalamin as an intramuscular injection (talk to your GP about the frequency required for the injections). 
'I've been vegan for X number of years and never taken a supplement, and my vitamin B12 levels are fine'
As serum vitamin B12 isn't a particularly sensitive test, I would recommend having your homocysteine and methylmalonic acid (MMA) levels tested by blood test (which will more accurately assess your vitamin B12 stores than a serum vitamin B12 assay), and to start taking supplements regularly, as it's not worth risking deficiency.
Serum vitamin B12 levels can also be falsely elevated by inactive analogues of vitamin B12 found in foods such as mushrooms and tempeh, which may be the reason why some vegans who don't supplement appear to have adequate levels on a blood test.
'I sprinkle nutritional yeast on my meals so I don't need to supplement with vitamin B12'
Although most brands of nutritional yeast (also known as savory yeast flakes, or 'nooch') do contain vitamin B12 (as the yeast is grown on vitamin-enriched media), the levels vary from brand to brand and most don't provide anywhere near enough to be adequate as a once-daily source.
Fortified foods need to be consumed 3 times per day and each serving should provide a minimum of 1mcg of vitamin B12. 
'Methylcobalamin is the active form of vitamin B12; cyanocobalamin is synthetic' 
There are two active coenzyme forms of vitamin B12 in the body: methylcobalamin and 5-deoxyadenosylcobalamin. Each coenzyme form facilitates a discrete metabolic reaction - methylcobalamin is required by methionine synthase to catalyze the conversion of homocysteine to methionine, and adenosylcobalamin is required by methylmalonylcoA-mutase to convert methymalonyl-CoA to succinyl-CoA.
Cyanocobalamin is readily converted to both coenzyme forms, is the most well-studied, and is the most stable (chemically). As such, I recommend cyanocobalamin over the other types of vitamin B12 available as supplements. 
There is no evidence that methylcobalamin is superior in any way to cyanocobalamin, and higher doses may be required to prevent deficiency (if you're particularly interested, you can read more about the issue).
Vitamin B12 testing
You can test your vitamin B12 levels with a simple blood test, which your GP can order. If your total vitamin B12 levels are low or borderline, the pathologist will do a further test for 'active B12' (holotranscobalamin) level, which is a more specific test.
 You can also test your serum methylmalonic acid (MMA) or homocysteine (HC) (which are metabolites of vitamin B12-dependent enzymes), but please check with your GP as to whether these tests are covered by Medicare, or whether there will be an out of pocket expense. Dosage Recommendations for Vegans: 
The following dosage recommendations are based on cyanocobalamin-containing vitamin B12 supplements only. 
Provided they don't contain any lactose (and aren't in a gelatin capsule), vitamin B12 supplements are usually vegan, though it is worth ensuring that they are vegan-friendly (which should be stated on the label, or can be confirmed directly with the manufacturer), as some may contain non-vegan excipients, such as animal-derived magnesium stearate.
You'll notice that the quantities I have recommended are much larger than the Recommended Dietary Intake (RDI) of 2.4mcg for adult men and women because at low doses, the absorption of vitamin B12 from the intestines is limited to approximately 1mcg at a time, which means you either need to take a small dose 3x per day (which is how people who eat meat and dairy meet their vitamin B12 requirements), or a much larger dose less frequently (from which much less will be absorbed).
For adults aged between 18 and 50 years**, I recommend doing either of the following: -A twice daily dose of 100mcg cyanocobalamin as a vitamin B12-only supplement
OR
-A once daily dose of 250-500mcg cyanocobalamin as a vitamin B12-only supplement 
How much vitamin B12 is too much?
At present, there is no upper level of intake for vitamin B12 set by the NHMRC (which you can read more about), but in my opinion, there is no need to exceed 1000mcg (1mg) per day if you do not have a vitamin B12 deficiency and are just aiming to maintain your levels. 
*In Australia, there are a limited number of foods which are permitted to be fortified with vitamin B12 (which means the manufacturer has added vitamin B12 to the product). Examples include certain brands of soy milk and vegetarian meat alternative products such as the Vegie Delights range (which includes products such a sausages and burgers). One serving of a B12-fortified food should provide a minimum of 1mcg of vitamin B12. 
**If you are over 50 years of age a daily dose of 500-1000mcg is recommended. If you are pregnant or breastfeeding, please speak with your GP, obstetrician or dietitian for individual advice.
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health4go · 5 years ago
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Healthy Vegan Recipes For Weight Loss
Vegan diet has been gaining more popularity in recent years for the effectiveness it offers in weight loss along with its environmental benefits as well. Living a sustainable lifestyle while also prioritizing health can often be tricky. However, luckily you don’t have to sacrifice flavor in order to make a Vegan lifestyle be effective. All it really takes is a bit of preparation and mindfulness to lose weight on this diet. To really see results, simply add a bit of physical activity and you will be at your goal physique in no time.
Healthy Vegan Recipes For Weight Loss
– Chocolate Banana Nice Cream
One of the best skills you’ll gain when going Vegan, is your ability to be creative with recipes. Ice cream is one of the most beloved desserts out there, but don’t fret when going dairy-free as there are a plethora of options to choose from. Nice cream is one of the healthiest substitutes to your favorite frozen dessert. All it takes is a 1 tbsp of nutbutter, 1 frozen banana, 1/2 a cup of milk, 1/2 tbsp of cacao powder, and a food processor or blender. Simply mix all of these ingredients together with the milk in the bottom first and enjoy a smooth and satisfying bowl of chocolate banana ice cream.
– Quinoa Salad
Quinoa is quite the superfood being high in protein, gluten free, rich in fiber, while also containing every essential amino acid the body needs. To make this salad, simply boil 1/2 cup of quinoa and mix in all your favorite salad ingredients along with lemon juice or lime, and some agave for added flavor. A couple popular salad ingredients that go well with quinoa include cilantro, tomatoes, iceberg lettuce, squash, mushrooms, and cucumber.
– Overnight Oats
Overnight oats are so easy to put together and are also very macro friendly. In a mason jar, simply mix 1/4 cup of rolled oats, 1 tbsp of chia seeds, 1 cup of non-dairy milk, 1 tbsp of agave, 2 tbsp of crushed almonds, 1/2 a banana, and 1 tbsp of dry fruit of your choice. Leave the mason jar in the fridge overnight and enjoy a heart breakfast the next day.
– Buddha Bowls
One of the nicest things about buddha bowls is the fact that they are so easy to meal prep. They take very little effort to put together and the main ingredients lasts a pretty good amount of time once cooked. The main ingredient you will need is chickpeas, and everything else is in your control. Adding hummus along with the regular salad ingredients makes this dish very fulfilling, plus it adds a good amount of protein as well.
– Veggie Wrap
Veggie wraps are also quite easy to put together and taste absolutely amazing. All you will need include 1 spinach tortilla wrap, 1/2 cup of spinach, 1/2 cup of mushrooms, 1/4 cup of potato, 1/4 cup of squash, 1/2 cup of iceberg lettuce, 1/4 cup of chopped tomatoes, and 1/4 cup of chickpeas. The only things you will need to boil are the squash, potato, and chickpeas, everything else can be added on as fresh ingredients. The more color your food has as a Vegan, the better.
Importance Of Vegan Meal Prep For Weight Loss
Vegan meal prep for weight loss is often overlooked because many automatically believe that since they’re Vegan, they’ll lose weight right away. However, this misconception is completely untrue, because being mindful of what you eat is still vital even when you are plant based. In fact, some experts may even say that you have to be more mindful of meal prepping so that you don’t end up being deficient in any vital nutrients. The easiest way to meal prep is to simply cook the main ingredients of your meals by bulk once a week.
Common Vegan ingredients that can last quite a long time include chickpeas, beans, and pasta. These are staple main ingredients that you can simply whatever you choose to make a dish. Not only will meal prepping make your life easier, but it will also allow for you to slowly decrease your calorie consumption. The only way to make any diet work is if you do not over eat. Prioritizing nutrients while also eating a bit less than normal is the sure win way to lose weigh in a timely manner. Another wonderful way to see results faster is to take part in any community groups online or in person. Going Vegan will be challenging at first, so having people by your side motivating you to stay consistent will make a huge difference. Motivation from others can truly go a long way.
Healthy vegan recipes for weight loss are not hard to go by so long as you know where to look. Health4GO is a wonderful source that not only provides Vegan diet friendly recipes but fitness advice as well. Your well-being starts here, and your future begins today. Don’t wait any longer to start working on your health, because all it takes is consistency. Staying on track becomes a lot easier when you are in a Facebook group like Health4GO. By joining their Facebook group community, you will constantly be inspired by the stories, struggle, and triumphs of likeminded people trying to be in the best fitness state of their lives.
The post Healthy Vegan Recipes For Weight Loss appeared first on Health4GO.
from Health4GO https://www.health4go.com/healthy-vegan-recipes-for-weight-loss/?utm_source=rss&utm_medium=rss&utm_campaign=healthy-vegan-recipes-for-weight-loss
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imnoexpertblog · 6 years ago
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Keto - Pt. 2
Back at it! This one is all about the diet portion.
“The ketogenic diet is a high fat, low carb and adequate protein diet. Many individuals have experienced success on keto in regards to weight and fat loss, as well as improvements in memory, focus and symptoms for a wide variety of ailments and diseases. While it’s grown in popularity in recent years, there are still many misconceptions on the diet, its health benefits and how it works. Below, you’ll learn what the ketogenic diet is, what you can and cannot eat, its various health benefits and objectives and which supplements can make your transition to keto easier. The first question you might be wondering is, “How can a high-fat diet be healthy?” Keto certainly goes against the low-fat diets of the 1970s to 1990s. However, new research has debunked the fat-makes-you-fat myth. Below, you’ll find out why.”
“The ketogenic diet, better known as keto, is a diet where you eat high amounts of fat and small amounts of carbs to enter ketosis. In ketosis, your body burns ketones (instead of glucose) for fuel, which provides numerous physiological benefits for your body. Why would you want to eat fat instead of carbs? When you eat high amounts of carbohydrates, these convert into glucose in the liver[*]. This causes your body to produce insulin (commonly referred to as an insulin spike, leading to insulin resistance), to help transport glucose through your bloodstream. Glucose will always be your body’s preferred energy source. When glucose is present, your body will resist burning fat. By removing carbohydrates and replacing them with fat, you are forcing your body to burn that fat for fuel.”
“Just how much fat should you eat? On keto, use the following percentages as a guideline for fat, protein and carbohydrates (or macros). This is known as your macronutrient breakdown. 70-80% of calories from fats 20-25% of calories from protein 5-10% of calories from carbohydrates
Remember, these should be used as a guideline only. Each individual’s macronutrient goals will vary depending on your particular lifestyle. To calculate your specific macronutrients into grams, use the Perfect Keto Macro Calculator on the website.”
“Fat Intake - Fat is the cornerstone of the keto diet, making up the bulk of calories. An individual consuming 2,000 calories per day would need to consume 144 to 177 grams of fat. Fats make up 70-80% of your calories. Since fat is the main source of nutrition on a ketogenic diet, it’s important to source high-quality, healthy fats, which you’ll read about below. Protein Intake - Protein is extremely important on keto as well. Ideally, you should consume 0.8 grams of  protein per pound of lean body mass. This will prevent muscle loss. Carbohydrate Intake - An individual who wants to stay within 5-10% carbs from total calories would consume between 100 and 200 calories from carbs, which is 25 to 50 grams of carbs per day. Most people consume roughly 30 grams of carbohydrates on the keto diet. Depending upon your activity level, you might be able to consume 80 grams of carbs and remain in ketosis.”
**** Macros and Diet Variations ****
“When calculating your macros, know that your specific intake of fat, protein and carbohydrates will vary depending upon the approach you take with keto. Remember there are 4 different varieties of Keto? They differ to support various lifestyles and physiological goals. They are: The Standard Ketogenic Diet (SDK): The most common approach to keto, here 75% of your diet comes from fats, 20% from protein and 5% from carbohydrate. The Targeted Ketogenic Diet (TKD): Used by athletes seeking a performance boost who are not as interested in fat loss. This is where you eat 20 to 50 grams of net carbs per day. Carb intake usually happens prior to exercise. The Cyclical Ketogenic Diet (CKD): This diet is preferred by those who find it mentally challenging to completely forgo carbs for extended periods of time. Here, you follow SKD for a certain time period, followed by a period of eating more carbohydrates. The High-Protein Ketogenic Diet: Designed for anyone lifting heavy and seeking to gain lean mass, the macros here follow 60% fats, 35% protein and 5% carbs."
"If you are just starting keto, you might consider starting with the Standard Ketogenic Diet approach.”
**** What to Eat on Keto **** (there are very detailed lists on the website with nutritional info at PerfectKeto.com)
“When starting keto, you may need to replenish the foods in your fridge or pantry. Below, you’ll learn about which foods are suitable to stay in ketosis.
The following foods make up the majority of the ketogenic diet:
"Meats Fatty cuts of grass-fed beef, chicken and other poultry, pork, lamb, goat, turkey, veal, and fish sources like salmon, sardines, catfish, tuna, trout, etc. Oils: oils like olive oil, avocado oil, coconut oil, ghee, grass-fed butter, and nuts and seeds (whole or as butters) Whole eggs: preferably organic, free-range; yolks preferred as they contain all of the fat content Dairy: full-fat cheeses, sour cream, full-fat (unsweetened) yogurt and heavy creams Low-carb vegetables and fruits: spinach, kale, broccoli, cauliflower, asparagus and other leafy greens; small quantities of blueberries, strawberries, raspberries and avocados"
"Fats "For years and years, fat was seen as harmful for heart health and we were told to reduce them as much as possible. However, recent studies have debunked this, showing no significant link between saturated fats, which humans have been eating for thousands of years, and the risk of heart disease. There are four categories of fat allowed on the keto diet: saturated fats, monounsaturated fats (MUFAs), polyunsaturated fats (PUFAs) and naturally-occurring trans fats. Fats include cooking fats and oils, dairy products and nuts and seeds. Below, you will see tables identifying specific foods for each. Focus on those with the lowest net carb content."
"Ketogenic Foods to Eat: Proteins On keto, always purchase the highest quality protein that you can reasonably afford. Choose grass-fed, organic proteins whenever possible. The best protein for keto has a reasonable fat content. (Remember, it’s not necessary to limit your protein on keto). The following protein sources are keto-friendly: Beef, preferably fattier cuts like steak, veal, roast, ground beef and stews Poultry, including chicken, quail, duck, turkey and wild game — try to focus on the darker, fattier meats Pork, including pork loin, tenderloin, chops, ham, bacon and ground Fish, including mackerel, tuna, salmon, trout, halibut, cod, catfish and mahi-mahi Shellfish, including oysters, clams, crab, mussels and lobster Organ meats, including heart, liver, tongue, kidney and offal Eggs, including deviled, fried, scrambled and boiled — use the whole egg Lamb meat Goat meat"
"Ketogenic Foods to Eat: Carbohydrates The majority of your carbohydrates should come from vegetables such as leafy greens, asparagus, broccoli, cauliflower and most other vegetables that grow above ground. The rest of your carbohydrate intake should come from the carbs in nuts and seeds, the small amount in dairy and on occasion, from fruits like berries."
**** Foods to Avoid ****
"In any healthy diet, there are the obvious things to avoid: processed carbs, sugars and fried food. On keto, you also avoid any high-carb foods that could inhibit ketosis."
"Foods to Avoid: Carbohydrates Grains, legumes, sugar, starchy vegetables and fruit should be avoided on the ketogenic diet. These foods contain high traces of carbohydrates and very little fat and protein. Keep in mind, other foods such as processed foods, processed and factory meat products, candy, alcohol and sugary diets should not be included on any healthy diet — not just keto. Grains Beans and legumes Most fruit Starchy veggies"
"Foods to Avoid: Protein Even though abundant protein is essential on keto, there are good and bad sources to choose from. When selecting protein sources, avoid low-fat dairy products and factory-farmed animals. Factory Farmed Animal Products: Grain-fed meats and dairy, as they are lower in nutrients. Try to stay away from factory-farmed fish and pork products, which are high in omega–6 fatty acids (that are inflammatory in too-large amounts). Processed meats like hot dogs and deli meat as they contain preservatives, large quantities of salt, and filler carbs"
"Foods to Avoid: Fats Processed oils and low-fat dairy products should be avoided on keto."
"Unhealthy Fats Unprocessed and nutritious oils, such as coconut oil, virgin olive oil, and macadamia nut oils are great sources of saturated and unsaturated fat. Avoid harmful processed vegetable oils like cottonseed, sunflower, safflower, soybean and canola oils."
"Dairy Products Most low-fat milk and dairy products are counterproductive if you are trying to eat more natural fats."
**** Consuming Alcohol on Keto ****
"Drinking alcohol slows ketone production. There are some legitimate concerns when it comes to consuming alcohol on a ketogenic diet. Alcohol slows fat burning and ketone production. Drinks to avoid include: Wine (especially sweet wines) Beer Cocktails Sugary mixers that contain soda, syrups or juices Flavored alcohols"
"Hard liquors are basically just alcohol and water, so they don’t affect sugar and insulin levels like the drinks mentioned above. The best options include: Tequila Whiskey, scotch or bourbon Vodka, gin, brandy"
I don’t take supplements on Keto right now but there are options that might be right for you. Check the website! PerfectKeto.com
There is also a lot of info on following the Keto diet as a vegan or vegetarian on the website if you need to learn about it. PerfectKeto.com
Ready to start your diet? We will see. The third and final Keto Blog is coming up in another 30 minutes!
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dinakaplan · 6 years ago
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The Truth About Iron + Why Plant-Based Foods Are the Best Way to Get the Iron You Need
Iron is an important mineral for the human body. But there are several common misconceptions about iron. Discover the truth, and how you can consume the right iron rich foods to get the amount your body needs.
Pumping iron is a great way to build muscle and stay in shape. But having too much iron flowing through your body doesn’t offer the same benefits.
Getting the right amount of this essential metal in your body is important. But too much (or too little) iron can be dangerous.
So let’s take an in-depth look at iron. Why do you need it? And how much do you need?
What’s the truth about animal-based and plant-based iron? And how can you consume iron rich foods to get the right amount your body needs?
What Is Iron? And Why Is It Important?
iStock.com/Francesco-Scatena
Iron is a critical nutrient for all living things.
Your body uses it as a building block for a protein in your blood called hemoglobin.
Hemoglobin transports oxygen through your blood and to your organs and tissues.
And oxygen is a pretty important thing because we need it to live!
Iron is also a part of your muscle tissues. It’s stored in myoglobin, a protein that keeps oxygen in your muscles.
Getting enough iron in your diet is critical. But getting the amount you need requires a delicate balance. Having either too little or too much iron can cause serious problems.
How much iron do you need? The short answer is: It depends.
We’ll get back to this. But first, let’s discuss the two types of iron that are available through food.
The Truth About Animal-Based Iron vs. Plant-Based Iron
The two natural forms of iron are heme and nonheme iron.
Heme iron is only in animal-derived foods.
Non-heme iron is in plants. (Meat also contains some non-heme iron but not a lot.)
Most vegans and vegetarians actually consume the same amount of iron as omnivores.
You may have heard this common argument: Because iron from plant foods isn’t as easily absorbed as the iron from animal foods, people who avoid animal products have lower iron levels and an increased risk of iron deficiency.
But the truth is, research shows that this perception, though widely held in our society, is only rarely true.
Why? Because most vegans and vegetarians actually consume the same amount of iron as omnivores. And often, they actually consume more.
For example, in a large 2003 study published in the journal Public Health Nutrition, researchers compared nutrient intake among more than 65,000 men and women between the ages of 20 to 97 years.
Except for saturated fat (which was highest among omnivores), vegans had the highest intake of all other studied nutrients, across the board — including iron.
Why the Lower Iron Stores of Plant-Based Eaters Might Be a Good Thing
It’s true that vegans and vegetarians may have lower iron stores than omnivores. But research indicates that these lower stores don’t lead to higher rates of anemia.
Over time, the body might actually adapt to having lower iron stores, leading to better absorption and less iron excretion.
Some evidence shows that lower-end-normal iron stores may, in fact, be healthiest. Lower iron stores may translate into better insulin sensitivity and reduced risk for cancer and heart disease.
If you’re like most people, your intestines have a remarkable ability to alter absorption rates based on how much or how little iron you need. However, this mechanism only works with nonheme iron.
Heme iron (which, again, is only in meat, including poultry) more-or-less forces its way in, whether it’s useful or not.
Heme iron has higher bioavailability. But it’s also much more likely to lead to the many health problems that result from having too much.
Why Heme Iron (from Animal Products) Might Harm Your Health
Many experts believe that heme iron increases the risk of developing plaque buildup in your arteries.
One study suggested that for every 1 mg of heme iron consumed per day, a person’s risk for coronary heart disease increased by 27%.
Another prospective study found that intake of heme iron was associated with an increased risk of stroke among men.
Overeating heme iron appears to increase the risk for type 2 diabetes as well.
As it turns out, avoiding heme iron may be protective for your health — specifically for certain conditions, including metabolic syndrome and heart disease.
More plants, anyone?
7 Delicious, Iron Rich Foods That Are Also Plants
Yes, you can get the iron you need from plants!
See foods high in iron below. And then, you’ll see how much you need and how to take steps to help your body absorb iron from food.
Iron Rich Food #1 — Chickpeas
iStock.com/fcafotodigital
(½ cup, canned): 5.4 mg of non-heme iron
Also known as garbanzo beans, chickpeas are delicious and versatile. They’re the main ingredient in one of my favorite foods: hummus. You can easily add this iron rich food to salads, mixed into soups and pasta dishes, or roasted to make them a crispy snack.
Iron Rich Food #2 — Edamame
iStock.com/cobraphoto
(½ cup, whole): 2 mg of non-heme iron
Edamame are immature soybeans in their green, fuzzy pods.
You can boil or steam the pods. If you’re not a fan of shelling legumes, you can also buy these pre-shelled in the frozen vegetable section of many grocery stores.
Edamame make a great addition to stir-fries and bowls, blended into edamame hummus, or can be enjoyed on its own as a high-protein, high-iron snack.
(Note: Some edamame is made from genetically engineered soybeans. If GMOs aren’t your thing, look for organic or non-GMO certification.)
Iron Rich Food #3 — Lentils
iStock.com/Karisssa
(1 cup): 7.2 mg of non-heme iron
Lentils come in several varieties, such as green, red, and brown, all of which have different best uses in cooking. Regardless of the color, though, lentils are an excellent source of iron.
You can use this iron rich food to make lentil loaf, sprinkle them into mixed greens, or make them into a cold lentil and herb salad.
Try this Indian Cauliflower Lentil Stew or these Stuffed Peppers with Lentils.
Iron Rich Food #4 — Tofu
iStock.com/GMVozd
(2 oz, extra firm): 2 mg of non-heme iron
Also known as soybean curd, tofu is made by coagulating soy milk and pressing it into cubes.
Tofu can take on the flavor of almost anything. You can press and bake it, crumble it into a breakfast scramble, slice it into sandwiches, or toss it into soups and pastas. (Note: As with all soy foods, we recommend getting organic if you can to avoid genetically engineered soybeans.)
Iron Rich Food #5 — Cashews
iStock.com/etiennevoss
(¼ cup): 1.5 mg of non-heme iron
Cashews make a great base for homemade dairy-free cheese and pasta sauces. You can add them to smoothies for a nutty flavor. Or you can blend them into cashew butter.
Iron Rich Food #6 — Pepitas
iStock.com/fcafotodigital
(10 seeds): 1.8 mg of non-heme iron
Pepitas are otherwise known as pumpkin seeds. Though you may be used to seeing them as flat and white, the white part is just the hull — pepitas are actually light green in color.
You can add this iron rich food to smoothies, mixed into yogurt or oatmeal, or tossed onto a salad.
Iron Rich Food #7 — Swiss Chard
iStock.com/bhofack2
(1 cup, boiled): 4 mg of non-heme iron
Dark leafy greens contain a lot of non-heme iron, but some greens — spinach, Swiss chard, and beet greens — also contain compounds called oxalates, which inhibit iron absorption.
All other greens, including collards, broccoli, and kale, are oxalate-free. They can be chopped and mixed into a green salad, used in stir-fries or breakfast casseroles, or stirred into soups.
How Much Iron Do You Need?
Your body is a pretty adaptable and amazing puzzle. It’s able to adjust how much iron it absorbs and uses based on how much is available.
As with other nutrients, your iron needs change over time. And they vary based on gender, age, and during different seasons of life. (See more about this below.)
Recommended Daily Allowances (RDA) are intended to meet the needs of the majority of the general population. Here’s the U.S. RDA for iron:
Gender/Age Iron Requirements (mg/day) 1-3 years 7 4-8 years 10 9-13 years 8 14-18 years, female 15 14-18 years, male 11 19-50 years, female 18 Pregnancy 27 Lactating 9 19+ years, male 8 51+ years, female 8
Why Some People May Need More Iron
Barring a medical miracle, I expect that I’ll never get to be pregnant. But I still find pregnancy miraculous. Did you know that pregnant women actually have more blood than everyone else?
Having more blood means more red blood cells are needed — which is why pregnant women need more iron.
Getting enough iron is critical for growing another human. Iron deficiency during pregnancy can result in premature birth, babies born with low birth weights, postpartum depression, and even, if the deficiency is severe enough, an increased risk of death.
Iron needs increase during times of rapid growth, too. This means that infants, young children, and teenagers also need more iron as a proportion of their total caloric intake.
Menstruating women — especially pubescent girls —  have higher iron needs, as well due to monthly menstrual blood loss. Women who have especially heavy menstrual periods are at heightened risk for developing an iron deficiency if their iron stores are not repleted well through their diet.
What Happens When You Get Too Little Iron?
Our bodies provide us with a clue that something’s wrong when there’s too little iron in our bloodstreams (iron deficiency anemia): You feel really tired.
Other symptoms can include difficulty maintaining normal body temperature, dizziness, headaches, and inflammation of the tongue (called glossitis).
Iron deficiency anemia occurs when there are not enough red blood cells being made to carry oxygen throughout your body.
Iron deficiency is more common among certain populations, such as those who donate blood often or who have certain chronic conditions, including cancer, gastrointestinal disorders (like Crohn’s disease, ulcerative colitis, or celiac disease), or heart disease.
Why Too Much Iron May Be a Bigger Problem Today
iStock.com/eyenigelen
Iron deficiency has long been a concern of global public health. But in the modern world, iron overload may be even more worthy of attention.
It’s possible to have too much iron circulating in your blood, especially if the iron in your diet is heme iron. (Your body may have a hard time refusing heme iron from animal products even if you’re already getting too much.)
In a study of more than 1,000 caucasian Americans ages 67 to 96 years old who participated in the Framingham Heart Study, scientists found that 13% had high serum iron levels (associated with heart problems, fatigue, and many other health ailments), while only 3% were iron deficient.
Findings like this suggest that iron deficiency isn’t as much of a problem in developed countries as having too much iron may be.
Iron deficiency isn’t as much of a problem in developed countries as having too much iron may be.
The most common cause of iron overload — or iron poisoning — is taking too much iron in the form of dietary supplements.
Especially if you’ve been pregnant or follow a plant-based diet (or both!), you may have been told to consider an iron-containing supplement at one point or another.
But do doctors who prescribe iron supplementation to their patients monitor them to ensure that they don’t develop iron overload? Many do not.
Patients are left with unknown amounts of iron in their bodies. And sometimes, that can lead to an overdose.
What Happens When You Have Too Much Iron?
Having too much iron in your body is connected with an increased risk for certain chronic diseases, including type 2 diabetes, heart disease, and certain cancers.
In a 2004 study published in the Journal of the American Medical Association, researchers looked at 32,000 women from the Nurses’ Health Study and found that those who had the highest iron stores were three times as likely to have diabetes than women with lower stores.
Researchers similarly looked at medical and dietary trends of 38,000 men and identified risk factors associated with development of type 2 diabetes. Intake of heme iron from red meat was found to increase risk of the disease, whereas heme iron intake from non-red meat sources had no correlation.
High iron levels have also been found in the brains of people with diseases that affect the neurological system, including Alzheimer’s, Parkinson’s, and Lou Gehrig’s Disease.
Sometimes Your Own Body is the Cause of Having Too Much Iron
Excess iron can also be caused by the body itself, through a condition called hemochromatosis.
This is a genetic disorder that affects approximately one million people in the United States. And it’s more likely to affect Caucasians and people of European descent.
Normally, you absorb around eight to 10% of the iron you eat, but people with hemochromatosis can absorb four times that much.
Treatment usually consists of removing blood from the body regularly to keep iron stores at a safe level. If left untreated, the high levels of iron circulating in your blood due to hemochromatosis can damage your organs and even lead to premature death.
Factors That Influence Your Body’s Ability to Absorb Iron
iStock.com/bingokid
What if you’re eating plenty of iron rich foods, but you’re still iron deficient at your check-up?
There could be a few reasons. The most common culprits are digestive conditions that prevent adequate iron absorption, like inflammatory bowel disease or celiac disease.
Many people in this situation focus on iron intake by adding heme iron from red meat, or iron supplements, without monitoring iron levels.
The danger of this approach is that it can easily swing the pendulum the other way, and your body can wind up with too much. (Eating red meat is also associated with higher risks of heart disease, cancer, and many other ailments.)
A wiser course might be to make dietary changes that focus on increasing iron absorption.
You see, the foods you eat not only influence how much iron goes into your body but also how much iron you absorb.
3 Ways to Increase Your Body’s Ability to Absorb Iron
Certain foods, beverages, and medications can boost iron absorption, while others can reduce it. And some small changes can make a world of difference in your iron levels.
1) Vitamin C
Vitamin C helps your body absorb iron.
Consuming 25 to 100 mg of vitamin C has been shown to increase absorption of nonheme iron by four times.
An easy way to capitalize on this relationship is by incorporating vitamin C-rich foods into meals that contain abundant iron.
For instance, pairing orange slices alongside spaghetti with tomato sauce, or adding steamed broccoli alongside a lentil dish. One medium orange has around 70 mg of vitamin C. And one cup of broccoli has about 80 mg of vitamin C.
2) Vitamin A and Beta-Carotene
Studies have shown that adding vitamin A-rich foods to grain-based meals increases non-heme iron absorption.
Foods high in vitamin A include carrots, sweet potatoes, dark leafy greens, winter squash, and broccoli.
In a 1998 study published in the Journal of Nutrition, researchers found that the iron absorption of 100 people was increased significantly when vitamin A-rich foods were added to meals based on cereals. Iron absorption increased by up to 200% for rice, 80% for wheat, and 140% for corn.
3) Cast-Iron Cookware
Some people prepare food with cast-iron cookware to add a little extra iron into their diet. The problem is there’s no way to know exactly how much iron is added by cooking with this type of cookware — and it can vary.
The more acidic the food that is being cooked, the more iron will likely leach from the pan into your food.
If cast iron cooking is your thing, and your iron levels are low, great!
But if you’re not a fan of lugging around heavy skillets or your blood iron levels are normal, cast iron may not be such a good idea.
3 Things That Block Your Body’s Absorption of Iron
1) Phytates
Plant-based diets often provide compounds called phytates, which can inhibit iron absorption. Phytates are abundant in legumes, grains, soy, nuts, and seeds.
In a 2000 study published in the journal Critical Reviews in Food Science and Nutrition, researchers observed that only up to 18% of iron was absorbed in meals that contained 250 mg of phytates. They also saw that iron absorption was inhibited by phytate intake of as little as 2 mg.
If you’re looking to boost your iron absorption, here’s something you should know: The addition of vitamin C-rich foods appears to counteract the inhibitory effects of phytates on iron absorption.
2) Calcium
Calcium can also reduce iron absorption.
This has been observed with both the use of calcium supplements and calcium from dairy products.
Some research has found that iron absorption is reduced by 50 to 60% when a person ingests 165 mg of calcium from dairy products.
For reference, one-quarter cup of mozzarella cheese contains 198 mg of calcium. To prevent this interaction, you may want to avoid eating dairy products — with meals from which you’re planning to get your iron.
3) Coffee and Tea
Compounds in tea called tannins reduce absorption of iron.
Coffee and tea both contain polyphenols — compounds that also slow iron absorption.
But it turns out that for many people, the iron absorption slow-down polyphenols cause might actually be a good thing.
One study showed that the inhibitory effect of polyphenols on iron absorption actually reduced cancer risk. The theory is that iron is a required nutrient for tumor formation, and so polyphenols serve the function of preventing an excess of iron stores.
The Truth About Iron Isn’t What Many People Think
Contrary to popular belief, getting enough iron usually isn’t a problem.
This essential mineral is naturally present in many foods (plus there are plenty of iron rich foods). And in reality, more people are probably suffering from getting too much iron than are suffering from getting too little.
Plus the type of iron you eat matters, too. Heme iron (from animal products) has higher bioavailability, but it can be too readily absorbed. With nonheme iron (from plants), your body is better able to regulate absorption based on how much you actually need.
And as for pumping iron, well, carry on.
Tell us in the comments below:
How do you get your iron? And what iron rich foods do you regularly eat?
Have you ever experienced iron deficiency?
Have you ever experienced iron overload?
Read Next:
Plant-based protein: What you need to know
[Read More ...] https://foodrevolution.org/blog/iron-rich-foods/
0 notes
rethagpierce88 · 6 years ago
Text
What Food Group do Beans Belong to?
If you’re a foodie, you might know about the ongoing debate about beans and where exactly they belong in the food pyramid. You may have your own personal opinion on where you categorize beans in your diet, based on the type of diet you have chosen for yourself.So we need to know what food group do beans belong to? If this debacle is one you have previously not heard of, the following article will lay out all of the facts regarding why many people cannot decide how to accurately categorize beans. Are they a legume, fruit, vegetable, source of protein? Aren’t legumes technically fruits? What is the definition of a vegetable?
What Food Group do Beans Belong to? Let’s debunk
In order to decide where beans fall in the realm of the food groups, let us first define each of them so that we can most accurately decide where beans belong. We often associate vegetables with savory, and fruits with sweet, but what exactly are legumes? Most of us know beans, peas, and nuts are often referred to as legumes, but where does this category come from?
What Food Group do Beans Belong to? (Legumes)
The name legume refers to the species of plant in which beans (as well as nuts, peas, etc.) come from.  The Leguminosae family is a family of flowering plants, whose seeds are produced inside of a pod. These seeds are actually the beans, peas, nuts, etc. that humans have incorporated into their diet. Legumes are the seeds of the plants of the Leguminosae family.
Legumes can be uniquely identified due to their structure. Have you ever heard the saying “two peas in a pod?” Have you ever tried to use an old-fashioned nutcracker at an Aunt’s house before, only to throw away the walnut inside? Those are prime examples of legumes existing in their pods. Legumes are also considered to be “nutritionally unique.” They are often categorized as a vegetable, but why? And is this claim legitimate?
Vegetables
Before we decide if beans can double as legumes and vegetables, we need to debunk what makes a vegetable a vegetable. Meriam-Webster defines the vegetable as a plant that is grown for its edible parts which is usually eaten as part of a meal. The edible portion of a vegetable is usually a root, stem, or leaf of a plant as opposed to its ovary. Now that we know the definition and specification of what makes a legume a legume, it seems as though it would be acceptable to also categorize a bean as a vegetable as well as a legume. A bean stalk is a plant that may be grown for its edible parts, along with pea and nut plants as well.
Legumes vs vegetables vs.. fruits?
Although the most common topic of discussion is whether beans belong to the vegetable group or not, there is also speculation regarding if beans can be considered fruits.
The definition of a fruit is similar to that of a vegetable. Like vegetables, fruit is also the edible part of a plant, however it must contains seeds as the edible part of the plant must also be the reproductive body of the plant. This technical definition gets pushed aside in our minds as we tend to categorize vegetables as savory items used in lunch or dinner meals and fruits as sweeter treats that can be enjoyed on their own or found in a dessert or smoothie.
When we think of food this way, there’s no way we could consider a bean a fruit. I wouldn’t want to have bean pie or bean shortcake for dessert, would you?! However when we think back to the true definition of a legume, the debate makes sense. A legume is the seed of a plant of the Leguminosae family. So now we are left to decide, if fruits are the edible part of a plant that contains seeds, could a bean itself be considered a fruit if it is the seed?
It seems as though the argument to place beans in the vegetable category is a legitimate one. If we think of vegetables as an overarching category and legumes are a sub-category, this makes sense. It seems as though classifying beans as a fruit may be a bit of stretch, as they themselves do not contain the reproductive seed of the flowering plant but rather are the reproductive seed. The answer to this debacle seems to come down to technical definitions, and others may find that based on other evidence, they do believe beans can be classified as fruits.
The definition of fruits, vegetables, legumes, and other different types of food just merely scratches the surface of how chefs, nutritionists, and botanists categorize food in their own unique way. Chefs and nutritionists tend to distinguish what foods go into the major food groups based on what nutritional value they have.
How do we categorize our food?
The major food groups in which we categorize our foods in America are loosely based on the three major macronutrient groups which are proteins, carbohydrates, and fats (lipids). For example, animal-based products (meats) are considered good sources of protein, while vegetables are known to contain starchy carbohydrates.
Our bodies need all of the macronutrients to survive. The goal of many is to determine what diet allows their body functions at an optimal level correct. This comes down to incorporating the right proportions of the macronutrients one needs into their everyday diet. In order to put together a sustainable and healthy diet, it is essential to know what foods are sources of what macronutrients, and what sources are healthier than others.
There are tons of misconceptions out there about how to maintain a healthy lifestyle through our dietary choices. If someone who was trying to lose weight, and did not do their research, if they’ve heard that vegetables are high in carbs their instinct may be to avoid them. However, vegetables are a source of healthy carbs which contribute to our cognitive function. Someone else may have the impression that meat is the only substantial source for protein in the diet, which many vegetarians and vegans will tell you is not the case.
Are beans a good source of protein?
With plant-based diets becoming increasingly popular in society today, legumes have been gaining the recognition they deserve for how much protein they contain in such a small serving. Beans, in particular, are noted to be one of the best plant-based protein alternatives, as they provide a good amount of protein and are also low in fat content.
The NIH claims that the average adult should maintain a diet in which 10-35% of their calorie intake is from a source of protein. For somebody who is vegan or vegetarian, or even just trying to reduce their animal product intake, getting enough protein in a day should always be in the back of the mind.
Incorporating animal products the diet is the most common way people obtain their daily protein intake. One ounce of red meat, skinless poultry, or fish typically contains about 6-7 grams of protein. To put this into perspective, the bean equivalent of this protein concentration is about a fourth of a cup. One ounce of these animal products is also just about equivalent in protein concentration to 1 egg, a one-half cup of nuts, or 2 tablespoons of hummus. Other than the egg, these all come from legumes!
Beans and other legumes are one of the most popular plant-based alternatives for a protein source. The typical serving size for legumes is a one-half cup, and soybeans come in first (by far) in terms of the amount of protein per serving. Soybeans, such as edamame, contain about 34 grams of protein per serving. Other beans such as lentils and cannellini beans offer around 10 grams of protein per serving, which is still high for such a small serving size.
References
https://www.choosemyplate.gov/vegetables-beans-and-peas 
https://www.quora.com/Are-beans-considered-a-fruit-or-a-vegetable 
https://www.livestrong.com/article/461669-do-beans-count-as-a-vegetable-serving/ 
https://www.healthline.com/nutrition/are-beans-vegetables 
https://isthisthatfood.com/are-beans-fruit/
from https://biogreen.life/what-food-group-do-beans-belong-to/
from BioGreen Life - Blog http://biogreenlife1.weebly.com/blog/what-food-group-do-beans-belong-to
0 notes
marthaalayne3 · 6 years ago
Text
What Food Group do Beans Belong to?
If you’re a foodie, you might know about the ongoing debate about beans and where exactly they belong in the food pyramid. You may have your own personal opinion on where you categorize beans in your diet, based on the type of diet you have chosen for yourself.So we need to know what food group do beans belong to? If this debacle is one you have previously not heard of, the following article will lay out all of the facts regarding why many people cannot decide how to accurately categorize beans. Are they a legume, fruit, vegetable, source of protein? Aren’t legumes technically fruits? What is the definition of a vegetable?
What Food Group do Beans Belong to? Let’s debunk
In order to decide where beans fall in the realm of the food groups, let us first define each of them so that we can most accurately decide where beans belong. We often associate vegetables with savory, and fruits with sweet, but what exactly are legumes? Most of us know beans, peas, and nuts are often referred to as legumes, but where does this category come from?
What Food Group do Beans Belong to? (Legumes)
The name legume refers to the species of plant in which beans (as well as nuts, peas, etc.) come from.  The Leguminosae family is a family of flowering plants, whose seeds are produced inside of a pod. These seeds are actually the beans, peas, nuts, etc. that humans have incorporated into their diet. Legumes are the seeds of the plants of the Leguminosae family.
Legumes can be uniquely identified due to their structure. Have you ever heard the saying “two peas in a pod?” Have you ever tried to use an old-fashioned nutcracker at an Aunt’s house before, only to throw away the walnut inside? Those are prime examples of legumes existing in their pods. Legumes are also considered to be “nutritionally unique.” They are often categorized as a vegetable, but why? And is this claim legitimate?
Vegetables
Before we decide if beans can double as legumes and vegetables, we need to debunk what makes a vegetable a vegetable. Meriam-Webster defines the vegetable as a plant that is grown for its edible parts which is usually eaten as part of a meal. The edible portion of a vegetable is usually a root, stem, or leaf of a plant as opposed to its ovary. Now that we know the definition and specification of what makes a legume a legume, it seems as though it would be acceptable to also categorize a bean as a vegetable as well as a legume. A bean stalk is a plant that may be grown for its edible parts, along with pea and nut plants as well.
Legumes vs vegetables vs.. fruits?
Although the most common topic of discussion is whether beans belong to the vegetable group or not, there is also speculation regarding if beans can be considered fruits.
The definition of a fruit is similar to that of a vegetable. Like vegetables, fruit is also the edible part of a plant, however it must contains seeds as the edible part of the plant must also be the reproductive body of the plant. This technical definition gets pushed aside in our minds as we tend to categorize vegetables as savory items used in lunch or dinner meals and fruits as sweeter treats that can be enjoyed on their own or found in a dessert or smoothie.
When we think of food this way, there’s no way we could consider a bean a fruit. I wouldn’t want to have bean pie or bean shortcake for dessert, would you?! However when we think back to the true definition of a legume, the debate makes sense. A legume is the seed of a plant of the Leguminosae family. So now we are left to decide, if fruits are the edible part of a plant that contains seeds, could a bean itself be considered a fruit if it is the seed?
It seems as though the argument to place beans in the vegetable category is a legitimate one. If we think of vegetables as an overarching category and legumes are a sub-category, this makes sense. It seems as though classifying beans as a fruit may be a bit of stretch, as they themselves do not contain the reproductive seed of the flowering plant but rather are the reproductive seed. The answer to this debacle seems to come down to technical definitions, and others may find that based on other evidence, they do believe beans can be classified as fruits.
The definition of fruits, vegetables, legumes, and other different types of food just merely scratches the surface of how chefs, nutritionists, and botanists categorize food in their own unique way. Chefs and nutritionists tend to distinguish what foods go into the major food groups based on what nutritional value they have.
How do we categorize our food?
The major food groups in which we categorize our foods in America are loosely based on the three major macronutrient groups which are proteins, carbohydrates, and fats (lipids). For example, animal-based products (meats) are considered good sources of protein, while vegetables are known to contain starchy carbohydrates.
Our bodies need all of the macronutrients to survive. The goal of many is to determine what diet allows their body functions at an optimal level correct. This comes down to incorporating the right proportions of the macronutrients one needs into their everyday diet. In order to put together a sustainable and healthy diet, it is essential to know what foods are sources of what macronutrients, and what sources are healthier than others.
There are tons of misconceptions out there about how to maintain a healthy lifestyle through our dietary choices. If someone who was trying to lose weight, and did not do their research, if they’ve heard that vegetables are high in carbs their instinct may be to avoid them. However, vegetables are a source of healthy carbs which contribute to our cognitive function. Someone else may have the impression that meat is the only substantial source for protein in the diet, which many vegetarians and vegans will tell you is not the case.
Are beans a good source of protein?
With plant-based diets becoming increasingly popular in society today, legumes have been gaining the recognition they deserve for how much protein they contain in such a small serving. Beans, in particular, are noted to be one of the best plant-based protein alternatives, as they provide a good amount of protein and are also low in fat content.
The NIH claims that the average adult should maintain a diet in which 10-35% of their calorie intake is from a source of protein. For somebody who is vegan or vegetarian, or even just trying to reduce their animal product intake, getting enough protein in a day should always be in the back of the mind.
Incorporating animal products the diet is the most common way people obtain their daily protein intake. One ounce of red meat, skinless poultry, or fish typically contains about 6-7 grams of protein. To put this into perspective, the bean equivalent of this protein concentration is about a fourth of a cup. One ounce of these animal products is also just about equivalent in protein concentration to 1 egg, a one-half cup of nuts, or 2 tablespoons of hummus. Other than the egg, these all come from legumes!
Beans and other legumes are one of the most popular plant-based alternatives for a protein source. The typical serving size for legumes is a one-half cup, and soybeans come in first (by far) in terms of the amount of protein per serving. Soybeans, such as edamame, contain about 34 grams of protein per serving. Other beans such as lentils and cannellini beans offer around 10 grams of protein per serving, which is still high for such a small serving size.
References
https://www.choosemyplate.gov/vegetables-beans-and-peas 
https://www.quora.com/Are-beans-considered-a-fruit-or-a-vegetable 
https://www.livestrong.com/article/461669-do-beans-count-as-a-vegetable-serving/ 
https://www.healthline.com/nutrition/are-beans-vegetables 
https://isthisthatfood.com/are-beans-fruit/
source https://biogreen.life/what-food-group-do-beans-belong-to/ from BioGreen Life https://biogreenlife1.blogspot.com/2019/01/what-food-group-do-beans-belong-to.html
0 notes
biogreenlife · 6 years ago
Text
What Food Group do Beans Belong to?
If you’re a foodie, you might know about the ongoing debate about beans and where exactly they belong in the food pyramid. You may have your own personal opinion on where you categorize beans in your diet, based on the type of diet you have chosen for yourself.So we need to know what food group do beans belong to? If this debacle is one you have previously not heard of, the following article will lay out all of the facts regarding why many people cannot decide how to accurately categorize beans. Are they a legume, fruit, vegetable, source of protein? Aren’t legumes technically fruits? What is the definition of a vegetable?
What Food Group do Beans Belong to? Let’s debunk
In order to decide where beans fall in the realm of the food groups, let us first define each of them so that we can most accurately decide where beans belong. We often associate vegetables with savory, and fruits with sweet, but what exactly are legumes? Most of us know beans, peas, and nuts are often referred to as legumes, but where does this category come from?
What Food Group do Beans Belong to? (Legumes)
The name legume refers to the species of plant in which beans (as well as nuts, peas, etc.) come from.  The Leguminosae family is a family of flowering plants, whose seeds are produced inside of a pod. These seeds are actually the beans, peas, nuts, etc. that humans have incorporated into their diet. Legumes are the seeds of the plants of the Leguminosae family.
Legumes can be uniquely identified due to their structure. Have you ever heard the saying “two peas in a pod?” Have you ever tried to use an old-fashioned nutcracker at an Aunt’s house before, only to throw away the walnut inside? Those are prime examples of legumes existing in their pods. Legumes are also considered to be “nutritionally unique.” They are often categorized as a vegetable, but why? And is this claim legitimate?
Vegetables
Before we decide if beans can double as legumes and vegetables, we need to debunk what makes a vegetable a vegetable. Meriam-Webster defines the vegetable as a plant that is grown for its edible parts which is usually eaten as part of a meal. The edible portion of a vegetable is usually a root, stem, or leaf of a plant as opposed to its ovary. Now that we know the definition and specification of what makes a legume a legume, it seems as though it would be acceptable to also categorize a bean as a vegetable as well as a legume. A bean stalk is a plant that may be grown for its edible parts, along with pea and nut plants as well.
Legumes vs vegetables vs.. fruits?
Although the most common topic of discussion is whether beans belong to the vegetable group or not, there is also speculation regarding if beans can be considered fruits.
The definition of a fruit is similar to that of a vegetable. Like vegetables, fruit is also the edible part of a plant, however it must contains seeds as the edible part of the plant must also be the reproductive body of the plant. This technical definition gets pushed aside in our minds as we tend to categorize vegetables as savory items used in lunch or dinner meals and fruits as sweeter treats that can be enjoyed on their own or found in a dessert or smoothie.
When we think of food this way, there’s no way we could consider a bean a fruit. I wouldn’t want to have bean pie or bean shortcake for dessert, would you?! However when we think back to the true definition of a legume, the debate makes sense. A legume is the seed of a plant of the Leguminosae family. So now we are left to decide, if fruits are the edible part of a plant that contains seeds, could a bean itself be considered a fruit if it is the seed?
It seems as though the argument to place beans in the vegetable category is a legitimate one. If we think of vegetables as an overarching category and legumes are a sub-category, this makes sense. It seems as though classifying beans as a fruit may be a bit of stretch, as they themselves do not contain the reproductive seed of the flowering plant but rather are the reproductive seed. The answer to this debacle seems to come down to technical definitions, and others may find that based on other evidence, they do believe beans can be classified as fruits.
The definition of fruits, vegetables, legumes, and other different types of food just merely scratches the surface of how chefs, nutritionists, and botanists categorize food in their own unique way. Chefs and nutritionists tend to distinguish what foods go into the major food groups based on what nutritional value they have.
How do we categorize our food?
The major food groups in which we categorize our foods in America are loosely based on the three major macronutrient groups which are proteins, carbohydrates, and fats (lipids). For example, animal-based products (meats) are considered good sources of protein, while vegetables are known to contain starchy carbohydrates.
Our bodies need all of the macronutrients to survive. The goal of many is to determine what diet allows their body functions at an optimal level correct. This comes down to incorporating the right proportions of the macronutrients one needs into their everyday diet. In order to put together a sustainable and healthy diet, it is essential to know what foods are sources of what macronutrients, and what sources are healthier than others.
There are tons of misconceptions out there about how to maintain a healthy lifestyle through our dietary choices. If someone who was trying to lose weight, and did not do their research, if they’ve heard that vegetables are high in carbs their instinct may be to avoid them. However, vegetables are a source of healthy carbs which contribute to our cognitive function. Someone else may have the impression that meat is the only substantial source for protein in the diet, which many vegetarians and vegans will tell you is not the case.
Are beans a good source of protein?
With plant-based diets becoming increasingly popular in society today, legumes have been gaining the recognition they deserve for how much protein they contain in such a small serving. Beans, in particular, are noted to be one of the best plant-based protein alternatives, as they provide a good amount of protein and are also low in fat content.
The NIH claims that the average adult should maintain a diet in which 10-35% of their calorie intake is from a source of protein. For somebody who is vegan or vegetarian, or even just trying to reduce their animal product intake, getting enough protein in a day should always be in the back of the mind.
Incorporating animal products the diet is the most common way people obtain their daily protein intake. One ounce of red meat, skinless poultry, or fish typically contains about 6-7 grams of protein. To put this into perspective, the bean equivalent of this protein concentration is about a fourth of a cup. One ounce of these animal products is also just about equivalent in protein concentration to 1 egg, a one-half cup of nuts, or 2 tablespoons of hummus. Other than the egg, these all come from legumes!
Beans and other legumes are one of the most popular plant-based alternatives for a protein source. The typical serving size for legumes is a one-half cup, and soybeans come in first (by far) in terms of the amount of protein per serving. Soybeans, such as edamame, contain about 34 grams of protein per serving. Other beans such as lentils and cannellini beans offer around 10 grams of protein per serving, which is still high for such a small serving size.
References
https://www.choosemyplate.gov/vegetables-beans-and-peas 
https://www.quora.com/Are-beans-considered-a-fruit-or-a-vegetable 
https://www.livestrong.com/article/461669-do-beans-count-as-a-vegetable-serving/ 
https://www.healthline.com/nutrition/are-beans-vegetables 
https://isthisthatfood.com/are-beans-fruit/
from BioGreen Life https://biogreen.life/what-food-group-do-beans-belong-to/
0 notes
milenasanchezmk · 7 years ago
Text
8 Misconceptions About Fiber
The tricky thing about fiber is that it’s not a monolith. There are dozens of varieties. Some of them perform similar functions in the body, but others have extremely unique effects. Some rend your colonic lining to stimulate lubrication. Some turn into gelatinous slurries. But we can’t talk about fiber without understanding that the word describes a variety of compounds. As such, anyone making declarative statements about “fiber” without differentiating between the different types and their effects isn’t being accurate (except for me in that exact sentence).
This leads to a lot of confusion. People make blanket statements that might be true for some types of fibers and incorrect for others. 
Today’s post will attempt to illuminate the bulk of the matter. I’ll go through some of the most common misconceptions and myths about fiber from all corners of the dietary world. Whether you’re keto, low-carb, vegan, carnivore, or breatharian, you’ll find something to love and hate in today’s post.
1) “Fiber makes you full.”
This is theoretically sound. Mechanoreceptors in the gut respond to physical fullness by triggering satiety hormones. Big loads of insoluble fiber increase intestinal bulk, while some soluble fibers can gel up and increase the size of the stuff moving through your gut. Both result in added pressure on gut mechanoreceptors.
How does it work in practice?
A review found that while soluble fiber reduced appetite more than insoluble fibers, the overall effect on body weight was quite small, unimpressive, and inconsistent. More recently, a soluble fiber supplement failed to have any effect on satiety hormones, appetite, and subsequent food intake for the first 150 minutes after eating in healthy adults. The plucky researchers aren’t giving in, however, promising “further research… to quantify how soluble fiber influences appetite several hours after consumption.”
Resistant starch, an indigestible type of starch that colonic bacteria ferment, on the other hand does appear to increase satiety in humans, reducing food intake by 15%.
2) “Every diet needs the same amount of fiber.”
As it turns out, fiber becomes more critical the more carbohydrates you eat.
Soluble fiber slows down digestion, reducing the rate at which energy is absorbed. This can be helpful for people with glucose intolerance or type 2 diabetes by slowing the release of glucose into the blood. 
The byproducts of fiber fermentation in the colon by gut bacteria often have beneficial effects on carbohydrate metabolism. Eating resistant starch, for example, lowers the postprandial blood glucose spike. This reduction may also extend to subsequent meals, indicating it’s honing your ability to handle glucose. Everyone can benefit from better glucose management, but it’s far more critical for people eating significant amounts of glucose.
3) “All the healthiest people studied eat fiber!”
Observational studies are fun and all, but they’re not a good way to prove the healthfulness of fiber. Looking at fiber intake is just about the best way to capture the “healthy user”—that person who does everything right, like walk daily, exercise regularly, abstain from tobacco, avoid binge drinking, and eat whole foods rather than refined ones. It doesn’t say anything definitive about the health effects of the specific dietary variable they’re observing.
That said, the fact that most healthy populations eat whole foods containing fiber indicates that fiber probably isn’t actively harmful.
4) “Fiber is just roughage for big impressive poops. No functional use.”
That’s mostly true of insoluble fiber, which is pure waste material that shreds your intestinal lining and increases stool volume.
There’s considerable evidence that people with type 2 diabetes can really benefit from prebiotic fiber supplementation:
Chicory-derived inulin, a potent prebiotic fiber, reduces liver enzymes and HbA1c, improves blood pressure and fasting glucose, and increases calcium homeostasis.
Inulin improves immune markers and glycemic control.
Resistant starch lowers insulin resistance and inflammation.
A review of studies found that while the prebiotic inulin reduces LDL-C (an imperfect biomarker of dubious utility) in all populations, only in type 2 diabetics does inulin improve HDL and blood glucose control. 
Prebiotic fiber may also help certain patients with non-alcoholic fatty liver disease (NAFLD). The usual therapy for NAFLD patients is weight loss. You lose enough body fat elsewhere and the fat you’ve accumulated in the liver starts to disappear, too.
What about lean NAFLD patients without any real weight to lose?
In lean patients with NAFLD, a synbiotic—blend of prebiotic fiber with probiotic bacteria—reduces liver fat and fibrosis by improving inflammatory markers. Pre-emptive consumption of prebiotics may even protect against the development of NAFLD.
Another function of fiber that occurs in everyone is the production of short chain fatty acids by gut bacteria. When gut bacteria ferment prebiotic fiber, they produce short chain fatty acids, many of which have beneficial metabolic effects.
Butyrate is the most important short chain fatty acid. It fuels colon cells and may prevent colon cancer. Its relationship with existing colon cancer cells is more controversial. Read more about that here.
One interesting line of research is studying the interaction between the ketone body beta-hydroxybutyrate and the short chain fatty acid butyrate. Initial indications suggest that the two may have synergistic effects on cognition, inflammation, and overall health. That alone may be a reason to make sure you get prebiotic fiber on your ketogenic diet, just to hedge your bets.
Now, might a low-carb or ketogenic diet work better for people with type 2 diabetes than adding fiber to their normal diet? Sure. Could such a diet reduce the need for fiber? Yeah, I could see it. The same goes for NAFLD—low carb diets are also excellent in this population. And perhaps people who aren’t eating so many carbs don’t need the short chain fatty acids to improve their metabolic function and insulin sensitivity. But the evidence for fiber in type 2 diabetes and NAFLD stands, and I suspect short chain fatty acid production matters even in low carb or keto dieters.
5) “Fiber cures constipation.”
It depends.
In one 2012 study, patients with idiopathic constipation—constipation without apparent physiological or physical causes—had to remove fiber entirely to get pooping again. Those who kept eating a bit or a lot of it continued to have trouble evacuating. The more fiber they ate, the worse their constipation (and bloating) remained.
A 2012 review found that while fiber may increase stool frequency, it doesn’t improve stool quality, treatment success, or painful defecation. Similarly, glucomannan, a soluble fiber, moderately improves defecation frequency in constipated kids, but has no effect on stool quality or overall treatment success.
However, galactooligosaccharides, a class of prebiotic fiber, do appear to improve idiopathic constipation. And inulin, another prebiotic fiber, improves bowel function and stool consistency in patients with constipation.
6) “Fiber aggravates gut issues.”
Some say fiber cures gut issues like IBS and IBD. Others say fiber aggravates them. Who’s right? Maybe both.
Both IBS-D (irritable bowel syndrome with diarrhea) and IBS-C (irritable bowel syndrome with constipation) patients can benefit from soluble fiber (psyllium) while insoluble fiber (bran) is far less effective.
Wheat bran works okay for IBS, if the patients can tolerate it. They tend to tolerate something like hydrolyzed guar gum much better.
For IBD, the evidence is mixed. One survey of Crohn’s patients found that those eating more fiber (23 grams/day) had fewer flareups than those eating less (10 grams/day), while colitis patients reported no difference in symptoms based on fiber intake.
On the other hand, studies indicate that a low-FODMAP diet, which eliminates most sources of fiber, especially fermentable prebiotic fiber, is an effective treatment for IBS and IBD. Low-FODMAP diets have been shown to reduce bloating, abdominal pain, quality of life, and overall symptoms in intestinal disorders.
These contrary results may not even be contradictory. If your gut’s messed up, one solution could be to add back in the fibers you’re missing. Another could be to take all the fiber out and start from scratch.
7) “Fiber reduces nutrient absorption.”
For a long time, the consensus was that fiber tends to bind with minerals in the gut and thus reduce their absorption. These days, researchers understand that many of these fiber-bound minerals become available after fermentation in the colon.
Another wrinkle is that dietary fiber often comes with phytic acid, which binds minerals and prevents their absorption. Take wheat bran. Often deemed “wheat fiber” and lambasted for its tendency to bind minerals, wheat bran isn’t just fiber. It’s also a significant source of mineral-binding phytic acid.
Prebiotics increase absorption of magnesium, heme iron, and calcium. This makes sense. Even if the prebiotics are binding minerals, they release them once they reach the colon for fermentation by gut bacteria.
Fiber may reduce absorption of plant polyphenols, however.
8) “No one needs fiber.”
On the surface, this appears to be a sound conclusion. The human host digestive system cannot digest it. The majority of the fiber we eat gets pooped out as literal waste material. Certain classes of fiber may improve our gut health, but no one is keeling over from a lack of fiber in their diet.
Some have argued that a sterile gut is ideal if you have the right diet, that employing vast hordes of gut bacteria is just an adaptive measure taken to deal with a substandard diet full of roughage. The problem is that most people throughout history and prehistory have eaten that roughage, employed those gut bacteria, utilized the metabolites those bacteria produce. I suspect thinking long and hard before you consider it immaterial to human health.
If that were true, why would breast milk—the only food specifically designed for human consumption—contain loads of indigestible oligosaccharides that feed the growing gut biome? Even if it turns out that feeding the gut biome is only vital during infancy, that’s still a population of humans who truly need fiber.
Here’s where I come down: Fiber is an intrinsic part of many whole plant foods (and even whole animal foods, if it turns out that our gut bacteria can utilize “animal fibers” like other top carnivores). The Primal-friendly plants, the ones our ancestors grew up eating approximations of, like fruits, vegetables, roots, and tubers, are mostly higher in soluble fiber and lower in insoluble fiber. The only way to get huge doses of insoluble fiber these days is with supplementation or by eating grains. I don’t suggest eating grains or supplementing with insoluble fiber. I do suggest eating fruits, vegetables, roots, and tubers (while managing your carbs).
As for the carnivore issue, I’m open to the possibility that a properly-constructed carnivorous diet (which may, remember, include gristly animal fiber) obviates the need for plant fiber, prebiotic or otherwise. I’m not confident enough to try it myself, though.
Do I think everyone should be supplementing with prebiotic fiber? No. I add inulin to my Primal Fuel protein powder, mostly to improve mouth-feel but also to feed beneficial microbes and increase butyrate production. I add prebiotic cassava fiber to my collagen bars, again to improve texture and feed gut bacteria. And I’ll sometimes use raw potato starch for its considerable resistant starch content, often just mixing it into sparkling water and drinking it straight. But for the most part, the fiber I eat is incidental to the foods I consume. Berries, non-starchy vegetables, jicama, garlic, onions, green bananas, nuts—these are all foods rich in fiber, particularly prebiotic fiber, and I eat a fair amount of them while remaining low-carb and often keto.
As you can see, the fiber story isn’t simple. At all. There are many variables to consider. If you’re confused and unsure of how to think about fiber, you’re on the right track.
What do you think, folks? How has fiber helped or harmed you? I’d love to hear from everyone.
Take care and be well.
0 notes
cristinajourdanqp · 7 years ago
Text
8 Misconceptions About Fiber
The tricky thing about fiber is that it’s not a monolith. There are dozens of varieties. Some of them perform similar functions in the body, but others have extremely unique effects. Some rend your colonic lining to stimulate lubrication. Some turn into gelatinous slurries. But we can’t talk about fiber without understanding that the word describes a variety of compounds. As such, anyone making declarative statements about “fiber” without differentiating between the different types and their effects isn’t being accurate (except for me in that exact sentence).
This leads to a lot of confusion. People make blanket statements that might be true for some types of fibers and incorrect for others. 
Today’s post will attempt to illuminate the bulk of the matter. I’ll go through some of the most common misconceptions and myths about fiber from all corners of the dietary world. Whether you’re keto, low-carb, vegan, carnivore, or breatharian, you’ll find something to love and hate in today’s post.
1) “Fiber makes you full.”
This is theoretically sound. Mechanoreceptors in the gut respond to physical fullness by triggering satiety hormones. Big loads of insoluble fiber increase intestinal bulk, while some soluble fibers can gel up and increase the size of the stuff moving through your gut. Both result in added pressure on gut mechanoreceptors.
How does it work in practice?
A review found that while soluble fiber reduced appetite more than insoluble fibers, the overall effect on body weight was quite small, unimpressive, and inconsistent. More recently, a soluble fiber supplement failed to have any effect on satiety hormones, appetite, and subsequent food intake for the first 150 minutes after eating in healthy adults. The plucky researchers aren’t giving in, however, promising “further research… to quantify how soluble fiber influences appetite several hours after consumption.”
Resistant starch, an indigestible type of starch that colonic bacteria ferment, on the other hand does appear to increase satiety in humans, reducing food intake by 15%.
2) “Every diet needs the same amount of fiber.”
As it turns out, fiber becomes more critical the more carbohydrates you eat.
Soluble fiber slows down digestion, reducing the rate at which energy is absorbed. This can be helpful for people with glucose intolerance or type 2 diabetes by slowing the release of glucose into the blood. 
The byproducts of fiber fermentation in the colon by gut bacteria often have beneficial effects on carbohydrate metabolism. Eating resistant starch, for example, lowers the postprandial blood glucose spike. This reduction may also extend to subsequent meals, indicating it’s honing your ability to handle glucose. Everyone can benefit from better glucose management, but it’s far more critical for people eating significant amounts of glucose.
3) “All the healthiest people studied eat fiber!”
Observational studies are fun and all, but they’re not a good way to prove the healthfulness of fiber. Looking at fiber intake is just about the best way to capture the “healthy user”—that person who does everything right, like walk daily, exercise regularly, abstain from tobacco, avoid binge drinking, and eat whole foods rather than refined ones. It doesn’t say anything definitive about the health effects of the specific dietary variable they’re observing.
That said, the fact that most healthy populations eat whole foods containing fiber indicates that fiber probably isn’t actively harmful.
4) “Fiber is just roughage for big impressive poops. No functional use.”
That’s mostly true of insoluble fiber, which is pure waste material that shreds your intestinal lining and increases stool volume.
There’s considerable evidence that people with type 2 diabetes can really benefit from prebiotic fiber supplementation:
Chicory-derived inulin, a potent prebiotic fiber, reduces liver enzymes and HbA1c, improves blood pressure and fasting glucose, and increases calcium homeostasis.
Inulin improves immune markers and glycemic control.
Resistant starch lowers insulin resistance and inflammation.
A review of studies found that while the prebiotic inulin reduces LDL-C (an imperfect biomarker of dubious utility) in all populations, only in type 2 diabetics does inulin improve HDL and blood glucose control. 
Prebiotic fiber may also help certain patients with non-alcoholic fatty liver disease (NAFLD). The usual therapy for NAFLD patients is weight loss. You lose enough body fat elsewhere and the fat you’ve accumulated in the liver starts to disappear, too.
What about lean NAFLD patients without any real weight to lose?
In lean patients with NAFLD, a synbiotic—blend of prebiotic fiber with probiotic bacteria—reduces liver fat and fibrosis by improving inflammatory markers. Pre-emptive consumption of prebiotics may even protect against the development of NAFLD.
Another function of fiber that occurs in everyone is the production of short chain fatty acids by gut bacteria. When gut bacteria ferment prebiotic fiber, they produce short chain fatty acids, many of which have beneficial metabolic effects.
Butyrate is the most important short chain fatty acid. It fuels colon cells and may prevent colon cancer. Its relationship with existing colon cancer cells is more controversial. Read more about that here.
One interesting line of research is studying the interaction between the ketone body beta-hydroxybutyrate and the short chain fatty acid butyrate. Initial indications suggest that the two may have synergistic effects on cognition, inflammation, and overall health. That alone may be a reason to make sure you get prebiotic fiber on your ketogenic diet, just to hedge your bets.
Now, might a low-carb or ketogenic diet work better for people with type 2 diabetes than adding fiber to their normal diet? Sure. Could such a diet reduce the need for fiber? Yeah, I could see it. The same goes for NAFLD—low carb diets are also excellent in this population. And perhaps people who aren’t eating so many carbs don’t need the short chain fatty acids to improve their metabolic function and insulin sensitivity. But the evidence for fiber in type 2 diabetes and NAFLD stands, and I suspect short chain fatty acid production matters even in low carb or keto dieters.
5) “Fiber cures constipation.”
It depends.
In one 2012 study, patients with idiopathic constipation—constipation without apparent physiological or physical causes—had to remove fiber entirely to get pooping again. Those who kept eating a bit or a lot of it continued to have trouble evacuating. The more fiber they ate, the worse their constipation (and bloating) remained.
A 2012 review found that while fiber may increase stool frequency, it doesn’t improve stool quality, treatment success, or painful defecation. Similarly, glucomannan, a soluble fiber, moderately improves defecation frequency in constipated kids, but has no effect on stool quality or overall treatment success.
However, galactooligosaccharides, a class of prebiotic fiber, do appear to improve idiopathic constipation. And inulin, another prebiotic fiber, improves bowel function and stool consistency in patients with constipation.
6) “Fiber aggravates gut issues.”
Some say fiber cures gut issues like IBS and IBD. Others say fiber aggravates them. Who’s right? Maybe both.
Both IBS-D (irritable bowel syndrome with diarrhea) and IBS-C (irritable bowel syndrome with constipation) patients can benefit from soluble fiber (psyllium) while insoluble fiber (bran) is far less effective.
Wheat bran works okay for IBS, if the patients can tolerate it. They tend to tolerate something like hydrolyzed guar gum much better.
For IBD, the evidence is mixed. One survey of Crohn’s patients found that those eating more fiber (23 grams/day) had fewer flareups than those eating less (10 grams/day), while colitis patients reported no difference in symptoms based on fiber intake.
On the other hand, studies indicate that a low-FODMAP diet, which eliminates most sources of fiber, especially fermentable prebiotic fiber, is an effective treatment for IBS and IBD. Low-FODMAP diets have been shown to reduce bloating, abdominal pain, quality of life, and overall symptoms in intestinal disorders.
These contrary results may not even be contradictory. If your gut’s messed up, one solution could be to add back in the fibers you’re missing. Another could be to take all the fiber out and start from scratch.
7) “Fiber reduces nutrient absorption.”
For a long time, the consensus was that fiber tends to bind with minerals in the gut and thus reduce their absorption. These days, researchers understand that many of these fiber-bound minerals become available after fermentation in the colon.
Another wrinkle is that dietary fiber often comes with phytic acid, which binds minerals and prevents their absorption. Take wheat bran. Often deemed “wheat fiber” and lambasted for its tendency to bind minerals, wheat bran isn’t just fiber. It’s also a significant source of mineral-binding phytic acid.
Prebiotics increase absorption of magnesium, heme iron, and calcium. This makes sense. Even if the prebiotics are binding minerals, they release them once they reach the colon for fermentation by gut bacteria.
Fiber may reduce absorption of plant polyphenols, however.
8) “No one needs fiber.”
On the surface, this appears to be a sound conclusion. The human host digestive system cannot digest it. The majority of the fiber we eat gets pooped out as literal waste material. Certain classes of fiber may improve our gut health, but no one is keeling over from a lack of fiber in their diet.
Some have argued that a sterile gut is ideal if you have the right diet, that employing vast hordes of gut bacteria is just an adaptive measure taken to deal with a substandard diet full of roughage. The problem is that most people throughout history and prehistory have eaten that roughage, employed those gut bacteria, utilized the metabolites those bacteria produce. I suspect thinking long and hard before you consider it immaterial to human health.
If that were true, why would breast milk—the only food specifically designed for human consumption—contain loads of indigestible oligosaccharides that feed the growing gut biome? Even if it turns out that feeding the gut biome is only vital during infancy, that’s still a population of humans who truly need fiber.
Here’s where I come down: Fiber is an intrinsic part of many whole plant foods (and even whole animal foods, if it turns out that our gut bacteria can utilize “animal fibers” like other top carnivores). The Primal-friendly plants, the ones our ancestors grew up eating approximations of, like fruits, vegetables, roots, and tubers, are mostly higher in soluble fiber and lower in insoluble fiber. The only way to get huge doses of insoluble fiber these days is with supplementation or by eating grains. I don’t suggest eating grains or supplementing with insoluble fiber. I do suggest eating fruits, vegetables, roots, and tubers (while managing your carbs).
As for the carnivore issue, I’m open to the possibility that a properly-constructed carnivorous diet (which may, remember, include gristly animal fiber) obviates the need for plant fiber, prebiotic or otherwise. I’m not confident enough to try it myself, though.
Do I think everyone should be supplementing with prebiotic fiber? No. I add inulin to my Primal Fuel protein powder, mostly to improve mouth-feel but also to feed beneficial microbes and increase butyrate production. I add prebiotic cassava fiber to my collagen bars, again to improve texture and feed gut bacteria. And I’ll sometimes use raw potato starch for its considerable resistant starch content, often just mixing it into sparkling water and drinking it straight. But for the most part, the fiber I eat is incidental to the foods I consume. Berries, non-starchy vegetables, jicama, garlic, onions, green bananas, nuts—these are all foods rich in fiber, particularly prebiotic fiber, and I eat a fair amount of them while remaining low-carb and often keto.
As you can see, the fiber story isn’t simple. At all. There are many variables to consider. If you’re confused and unsure of how to think about fiber, you’re on the right track.
What do you think, folks? How has fiber helped or harmed you? I’d love to hear from everyone.
Take care and be well.
0 notes