This week, we will walk you through the Facts and Fiction about veganism!

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On the latest episode of Vegan101, we’ll go over boosting your mental health on the vegan diet.

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On the latest episode of Vegan101, we’ll go over avoiding vegan imposters!

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On the latest episode of Vegan101, we’ll go over 6 common mistakes people make on the vegan diet!

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In a not-so-distant past, the vegetarian diet was fairly easy to understand. People didn’t eat meat and that was all that needed to be said. Today, however, there are 25 different variations of the vegetarian and vegan diets. It’s possible to include or exclude certain foods from a vegetarian diet and still fall under the umbrella of vegetarianism. 

The general consensus is that there’s a greater emphasis on plant foods over animal products. Some people transition to this diet for health reasons, while others adhere to it for environmental reasons. Vegetarianism is a staple dietary practice in many cultures that has become more popular than ever within the last 20 years. Nowadays, there are plant-based meat alternatives that entice people to veer away from animal food products. There are different views about these meats, given that they are highly processed, but many people like that they make vegetarian diets more accessible. 

Why Are There Different Variations?

People like options and don’t always want to color inside the lines. In order to feel comfortable with dietary choices, many people need flexibility. For example, one group of people may gravitate towards certain foods that others want to avoid. Enjoying animal-based foods or eating processed, plant-based meats can detract from some of the traditional benefits of following a vegetarian way of eating, though. A classic vegetarian diet that excludes animal products has been associated with weight loss, balanced blood sugar levels, and a reduced risk of heart disease and cancer. 

If you are interested in the vegetarian diet and want to learn about the popular variants, continue reading. You may find the option that best suits what dietary goals you want to accomplish. 

Lacto-Ovo Vegetarian

Potentially the most classic variation of the vegetarian diet, lacto-ovo vegetarianism avoids poultry, seafood, and meat. This diet allows for the consumption of dairy products, honey, and eggs. Some people have cultural or religious reasons for choosing this diet, for example, sects of Buddhism and Hinduism follow this way of eating. Others follow it because it is approachable for an introduction into a plant-based way of life. 

Flexitarian

This may be a more “ridiculous” term in regards to vegetarianism because there is no real definition. It essentially follows a plant-based diet, or diet similar to lacto-ovo vegetarians, but it’s acceptable to include meats and other animal products whenever the mood strikes. For someone who is new to the concept of plant-based eating, this is an excellent dietary option. In theory, a flexitarian should focus on getting nutrients from plant-based foods, but nutrients also come from animal foods. 

Ovo Vegetarian

This variant omits dairy but it does allow for egg or egg product consumption. It’s common for vegetarians who are lactose-intolerant to subscribe to this way of eating. People who choose this diet should make sure to choose eggs that are organic and free-range. This helps to lower exposure to antibiotics and pesticides. 

Lacto Vegetarian

As the name suggests, this diet allows for the consumption of dairy products, but it omits meat, poultry, seafood, and eggs. Similar to the lacto-ovo vegetarian diet, some people adhere to lacto vegetarianism out of respect for Hinduism, Jainism, or Buddhism. Just because this diet allows for dairy, nutritionists don’t advise consuming dairy products in excess. It’s very common for excess dairy consumption to increase the risk of inflammation, bloating, and constipation.

Vegan

This diet eliminates all animal products, including foods that have animal origins. For instance, strict vegans will not consume honey, dairy, or eggs. Some go so far as to avoid buying merchandise made from animal products like leather. Many studies on the vegan diet exist because it is naturally low in saturated fat and rich in fiber. Following a vegan diet may reduce the risk of heart disease and support weight loss efforts. Because the vegan diet restricts certain foods, people may need to supplement omega-3s, vitamin B12, and vitamin D. 

Raw Vegan

Out of all the vegetarian diets, this is the strictest variation. Excluding all foods from animal origin, this diet focuses on raw fruits, vegetables, and raw nuts and seeds. There is no cooking, so people who want to enjoy legumes or grains must enjoy sprouted varieties. The reason this diet is popular is because of the fact that it offers many beneficial enzymes that foods lose during the cooking process. Cooking foods above 115º F starts to diminish the nutritional content. The raw vegan diet may promote weight loss, healthy cholesterol levels, balanced blood sugar, and mental clarity. 

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Chef RedBeard walks us through how to make the Colon Sweep Smoothie.

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On today’s lesson of Vegan 101, we explore the differences in a plant based protein and animal protein!

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On today’s lesson of Vegan 101, we explore the differences in a plant based diet and a vegan diet!

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’Tis the season for people to indulge in unhealthy foods because they exist around every corner. You’ll find cookies, pies, cakes, and an assortment of other sweet treats on each block you visit or in every restaurant you eat at. This can pose a lot of problems for people who are attempting to adhere to the raw vegan diet this holiday season. There’s no need to stress, though, because a little preparation will help you overcome the temptation of toxic, processed holiday junk food.

If the holidays were about being alone and sticking to your diet, we wouldn’t need to write this article, but the reality is that the holidays are about communal time, sharing love, and food. Unfortunately for raw vegans, the focal point of these gatherings, dinner parties, and office parties is food that they cannot enjoy. While it is perfectly acceptable to be a recluse, most people, even raw vegans, want to feel included in the action, even it means coming face to face with temptation. As our gift to the raw vegans, here are five tips to help you navigate the holidays with ease.

Stock Up

During the season of self-indulgence, it’s important for raw vegans to stock their fridges and pantries with raw staples. While everybody has his or her own favorite raw vegan snacks, we recommend getting your hands on raw cashews, grade A maple syrup, dates, raw cacao powder, or alcohol-free vanilla extract, all of which you can use to whip up healthy raw vegan desserts. Click here to make raw gingerbread energy bites, here for raw hot cocoa, or here for a raw eggnog smoothie.

Educate With Food

Let’s say you’ve been reading up on the benefits of the raw vegan diet and want to share this information via conversation at holiday gatherings. Since most people abandon their diets until the New Year, they may not be receptive to your newfound information. Rather than cornering people to preach your raw vegan information, show them how easily you can create delicious raw vegan meals. By tasting raw vegan meals, people may ask about the food and your new diet. This leads us into our next point.

Bring A Dish

Someone who has to host a holiday party most likely has his or her hands full. Don’t ask the host to make a specific raw vegan dish for you; rather, you should bring one or two to contribute to the holiday spread. From a colorful green salad or zoodle dish to a raw vegan fudge or cheesecake, sharing raw vegan foods is a communal way of sharing health conscious views and ensuring that you have things to eat at the parties you attend.

Get The Right Equipment

When it comes to creating spectacular raw vegan holiday dishes, there are a few kitchen essentials you may want to acquire. Items like a high-speed blender, food processor, spiralizer, mandolin, or dehydrator can help make life as a raw vegan much easier. If you don’t have any of these and want some, this is the perfect time of year to request those gifts!

Remind Yourself Of The Benefits

Remember when you were eating processed foods, dairy products, refined sugars, meats, and junk foods? How was your digestive system or cholesterol at that time? How do you feel now compared to how you used to feel? Take questions like these into account when you are tempted to eat sugary holiday creations. Before you get seduced by tempting treats, remind yourself of your regular bowel movements, improved energy levels, clearer thoughts, or improved circulation. Then you’ll reach for a raw dish that is filled with enzymes, vitamins, minerals, and antioxidants!

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Depending on who you ask, the terms plant-based and vegan might mean the same thing. As interchangeable as they may seem, there are some very distinct differences between both lifestyles. Simply put, veganism is an animal friendly and environmentally conscious way of life, while being plant-based mainly focuses on diet and health, with less of a focus on animals and the environment.

What Does A Vegan Lifestyle Consist Of?

Those who subscribe to the vegan diet must abstain from eating animal products as a way of not contributing to the exploitation of animals for the purpose of survival. Being vegan also means that you do not purchase or wear anything made from animal products. Clothes, purses, shoes, and hats that are made from animal products, or beauty products that have been tested on animals, are avoided; granted, there are many people who simply maintain vegan diets for personal health reasons and don’t worry about the animal products or testings.

Donald Watson, an English animal rights activists and founder of the Vegan society, coined the term vegan in 1944. Since then it has grown tremendously in popularity, so much so that the food and drug industry are constantly creating new vegan-friendly options to capitalize on the expanding market. The downside to the creation of vegan alternatives to animal based foods is that vegans can go through life without ever eating a vegetable or fruit, since processed alternatives like soy, or anything not containing animal-derived products like honey, fall into the vegan category.

Vegans have a strong belief that all living creatures have the right to life and freedom. A true vegan opposes any physical or psychological mistreatment of animals and their environment. Even the farming of animals is seen as a violation, according to vegans. A transition to veganism usually involves going through a vegetarian way of life first, and then shifting towards being vegan. From that point on, they can classify themselves as one of the following types of vegans:

• Dietary Vegans: Those who avoid consuming animal products strictly for dietary reasons, and continue to use the byproducts in the form of cosmetics and clothing.
• Whole-foods Vegan: Those who prefer to eat foods that are natural and nutritionally rich, such as vegetables, fruits, whole grains, legumes, nuts, and seeds. This is similar to the plant-based lifestyle in terms of eating habits.
• Raw-food Vegans: Those who only consume uncooked foods, or foods that are cooked at a temperature below 118 degrees F (48 degrees C).
• Fruitarian Vegans: Known simply as fruitarians, this group consists of people who only consume fruits, and occasionally vegetables, but mainly fruits.

What Does A Plant Based Lifestyle Consist Of?

The plant-based lifestyle has a lot more dietary restrictions than its vegan counterpart. A person can only consume what grows from the ground, and has not gone through a refinement process that expels most of the food’s nutrients. The diet includes fruits, vegetables, as well as whole grains, but it is important to steer clear of meat, dairy, and unnatural or processed foods.

Studies have shown that this lifestyle has several health benefits, since all the consumed foods are non-GMO and free of added preservatives or chemicals. It’s known for being the healthiest dietary option for those suffering from cancer, hypertension, diabetes and some of the other more common life threatening illnesses.

How To Transition To A Plant-Based Lifestyle

Transitioning to a plant-based lifestyle is quite demanding and often times complicated. It takes plenty of discipline and willpower to not only go against the ideas and beliefs that you and most people were born into, but to also overcome the temptation to deviate while surrounded by societal influences. Unlike veganism, there aren’t many options to choose from when it comes to your eating habits.

Restaurants that are 100% plant-based are very rare or nonexistent, even in most metropolitan areas. One has to be more than okay with preparing his/her meals at home to avoid cross contamination from eating out at a restaurant that does not adhere to such demands.

A common question or concern is, “If all you’re eating is plants, where do you get your protein?” The biggest mammals in the world are herbivores that are hunted down and eaten by carnivores, which absorb the rich plant-based protein that the herbivores received from eating plants. It all ties back to the source. If you need a more detailed guide of plant-based protein, click here.

The ideas behind both the vegan and plant-based lifestyles are as old as the human species itself. During pre-historic times, indigenous cultures primarily consumed plant-based foods and rarely ate animals or their byproducts. In your health journey, it’s important to eliminate any confusion in order to fully understand the pros and cons of both diets. Choose what is best for you based on what you can manage with regards to your health and values.

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