Cancer Research encourages people to go vegetarian or vegan for one month and raise money for their charity.
There are so many opinions on whether being vegetarian or vegan is good for your health.
The majority agree that eating less meat (especially processed meat) and saturated fat is a good thing. I am less sure about saturated fat to be honest – read my article on sugar, however I am a fan of variety and a LITTLE of what you like, does you good.
Challenges of a vegan diet
The rapid rise of veganism in the UK has resulted in an explosion of new foods and ready meals, so it’s never been easier to start a vegan diet. Removing all animal-derived products from your diet brings some nutritional challenges, but these can be met with awareness and planning.
If you’re switching to a full-time vegan diet, it’s good to do it gradually. Your body needs time to adjust to the different balance of foods, and the experience will be more enjoyable if you give yourself time to discover the wealth of vegan foods and recipes and research new places to eat out.
Don’t assume that all vegan products are healthy. A vegan cake is still a cake, and you can still consume too much processed food, salt, sugar and fat on a vegan diet. In addition, sometimes ready food contains lots of fillers and chemicals so read the label.
Protein sources
Vegans can struggle to get enough protein in their diets. Men should eat approximately 55g of protein per day, women 45g. Here are some protein-rich foods. Try to include some protein at every meal.
- Nuts and seeds are easy to throw into salads or have for a snack, and typically contain 15–20g protein per 100g. There’s also a growing range of nut butters to try. Peanut powder can be added to smoothies or sauces.
- Beans and lentils can thicken sauces, soups, dips and bakes and tend to include about 10–20g protein per 100g.
- Soya products, of which the best-known is tofu, are fairly low in fat and can be used in a variety of ways. Tofu contains about 8g of protein per 100g. Soya milk and soya yoghurt are also good sources of protein.
- Wheat protein (seitan) and fermented soybeans (tempeh) are chewy meat substitutes that are less subtle in flavour than tofu but higher in protein
- Protein-fortified products abound, including vegan energy balls. Watch out for the amount of sugar and fat in them though, as protein is not a byword for health, and be aware that it is possible to eat too much protein.
Look at the labels if it contains things that you don’t recognise as food, maybe put it back on the shelf!!
If you are a vegetarian, vegan or considering it then there are some diet replacements to consider.
The body needs vitamin B12 to maintain healthy blood and a healthy nervous system. Many people get vitamin B12 from animal sources, such as meat, fish and dairy products – sources for vegans are limited and so B12 supplements may be required.
Omega-3 fatty acids, primarily those found in oily fish, can help maintain a healthy heart and reduce the risk of heart disease when eaten as part of a healthy diet.
Sources of omega-3 fatty acids suitable for vegans include:
- Flaxseed (linseed) oil.
- Rapeseed oil.
- Soya oil and soya-based foods, such as tofu.
- Walnuts
The biggest benefit of taking the Veg Pledge for Cancer research is that you’re helping to beat cancer with the money you raise. But it can also be fantastic motivation to be that bit healthier in the long run, which has lots more benefits.
Here are our top picks:
- REDUCE THE RISK OF BOWEL CANCER
Eating lots of processed and red meat can increase the risk of bowel cancer. If you’re eating lots, it’s a good idea to try and cut down. How much is too much? People in the UK have 70g a day on average – that’s around 3 slices of ham – so try to stick within that. - BOOST YOUR INTAKE OF HIGH-FIBRE FOODS
When you cut down on meat, there’s more room on your plate for high-fibre foods like veg, wholegrains and pulses like lentils and beans which are all high-fibre foods that reduce the risk of cancer. - SAVE MONEY
Meat and fish is often the most expensive item in the shopping trolley. So, by eating less of it, not only are you helping your own health but could also help your bank accounts! - LEARN SOME NEW RECIPES
By giving up meat and fish, you have the opportunity to learn some new, tasty vegetarian and vegan recipes that you might not have otherwise tried. There’s plenty of delicious recipes online and if you try out a new one each week, you’ll soon have a staple collection that you know and love. - RAISING MONEY FOR LIFE-SAVING RESEARCH
Veg Pledge is the perfect opportunity to set yourself a personal challenge and get sponsored. The money you raise will help fund our research into 200 types of cancer. Every penny raised will help make a difference to beating cancer.
Good luck and have fun with your food!
