Common Questions about the Vegan Diet

Isn’t it really expensive to eat a plant-based diet?
The truth is, we used to eat out WAY too much because I never cooked at all. So now that practically everything meal is home cooked, we’re saving a lot of money on that. (Plus when we do eat out, like I mentioned above, the dishes are cheaper anyway). The other thing is that meat and dairy are pretty expensive products too, so cutting them out of your grocery shopping just means more money for vegetables, beans and grains.

What breads can you eat on a vegan diet?
We get this awesome bread from Sams Club by Aspen Mills that has 5 ingredients: Stoneground whole wheat flour, water, honey, salt, yeast. My favorite bagels are Bubba’s Bagels that are made right here in West Jordan, and I’m pretty sure they can be found at any grocery store around here. (Just found them at walmart the other day for the best price I’ve seen). They are made with 100% whole wheat and have 9 grams of protein and 8 grams fiber per bagel, and the ingredients are very basic as well. Our favorite tortillas are Maya’s Tortillas found at Maceys (and Walmart for a good price) that have 3 g protein and 5 g fiber per tortilla and are made with whole wheat flour, and minimal ingredients. Of course, always pick breads without high-fructose corn syrup or hydrogenated oils. I’m having a harder time with the wheat pastas because they usually say whole wheat and semolina blend on them, but I did find one from Hodgson Mills that is 100% durum whole wheat with some spinach and tomato powders. And I just learned Whole wheat pastry flour can be found at Winco, and I’m going to use that in all my baking.

How will you get your protein if you’re not eating meat?
See the common myths about protein here, and the abundant sources of protein found in the plant world listed in this chart below.

Common Sources of Protein
(Grams per 1 cup cooked) Source here. and here.
Black Beans 15
Black-eyed Peas 14
Garbanzos 15
Soybeans 29
Tofu 4 ozs 12
TVP (1/2cup) 12
Kidney Beans 15
Navy Beans 16
Whole Wheat bread slice 9
Boca Burger 13
Kashi Cereal 6
Artichoke 4
Green Peas 9
Oat Bran 7
Brown Rice 5
Almond (1/4 cup) 7
Peanut Butter (2 Tb) 8
Pistachio (1/4 cup) 6
Soynut (1/4 cup) 10
Flax seed (1/4 cup) 7
Spinach 1
Cashews (1/4 cup) 4
Hazelnut (1/4 cup) 5
Squash 2
Sweet Potato 3
Pumpkin 2
Potato 1 med 4
Mushroom 2
Corn 4
Broccoli (1/2 cup) 2
Avocado 1 med 4
Blackberries 2
Cherries 2
Dates 4
Peach 1
Pomegranate 1
Raspberries 2
Watermelon 1
Banana 1
And TONS of other fruits and veggies have 1 gram per serving, so it all adds up.

How will you get your calcium if you give up dairy?
See the myth about calcium upheld by the dairy industry here, and the common sources of calcium found in the plant world listed in this chart below.

Common Sources of Calcium
Serving Size: 1 Cup Source here.
Soymilk/Ricemilk/Almondmilk 200-300 mg
Turnip greens 250 mg
Collards 300 mg
Tofu 80-230 mg
Tempeh 215 mg
Kale 180 mg
Soybeans 175 mg
Broccoli 95 mg
Almonds 750 mg
Navy Beans 140 mg
Pinto beans 100 mg
Lima or Black Beans 60 mg
Hazelnuts 450 mg

If you’re still thinking about meat and how you’ll survive without it, read this article about how Meat is not a miracle food, and how all the nutrients in meat can be found elsewhere.

Everything good about meat can be found elsewhere
Common Sources of Iron
(Mg Per 1 Cup Cooked) Source here.
Soybeans 8.8 mg
Lentils 6.6 mg
Spinach 6.4
Quinoa 6.3 mg
Tofu (4 oz) 6.0 mg
Tempeh 4.8 mg
Lima beans 4.4 mg
Swiss chard 4.0 mg
Black beans 3.6 mg
Pinto beans 3.5 mg
Turnip greens 3.2 mg
Chickpeas 3.2 mg
Potato 1 large 3.2 mg
Kidney Beans 3.0 mg
Prune Juice 8 oz 3.0 mg
Peas 2.5 mg
Black-eyed peas 2.3 mg
Cashews (1/4 cup) 2.1 mg
Brussels sprouts 1.9 mg
Raisins (1/2 c) 1.6 mg
Almonds (1/4c) 1.5 mg
Apricots dried 15 halves 1.4 mg
Watermelon 1/8 medium 1.4 mg
Tomato juice 8oz 1 mg
Green beans 1.2 mg
Kale 1.2 mg
Broccoli 1.1 mg

Other nutrients meat-eaters claim:
Checkout These Common Sources of Magnesium here.

Sources of Vitamin E per 100grams
Cereals ready-to-eat, KELLOGG, KELLOGG’S Complete Wheat Bran Flakes 11.93
Nuts, mixed nuts, dry roasted, with peanuts, with salt added 10.93
Nuts, pine nuts, dried 9.35
Snacks, potato chips, plain, unsalted 9.10
Peanuts, all types, dry-roasted, with salt 7.80
Tomato products, canned, paste, without salt added 4.30
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 3.54
Dandelion greens, cooked, boiled, drained, without salt 3.40
Turnip greens, frozen, cooked, boiled, drained, without salt 2.66

Sources of B Vitamins
Cooking destroys much of the B12 found naturally in animal foods. Plant-based foods, however, don’t have to be cooked and therefor keep their nutritional value.
B12- Found in fortified cereals, Nutritional Yeast, Fortified Non-Dairy Milks, and Mushrooms and many other found here.
B6- Found in Chic Peas, Brown Rice, Potatoes, Chestnuts, Buckwheat, and many others found here.

You might also enjoy this article, Where to Eat Out on a Vegan Diet

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2 Responses to Common Questions about the Vegan Diet

  1. Pingback: The Multi-Billion Dollar Industry that Doesn’t Need to Exist | Plants Only

  2. Pingback: Where to Begin with Your New Lifestyle? | Plants Only

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