Best products from r/Vegetarianism

> 1) I know I need to get my protein somehow. How much soy is it safe to eat? I've heard it isn't safe to eat a lot of soy for various reasons. What is your opinion on this? Beans are good but I find them bland and have a hard time getting them to be flavorful or a nice texture.

You're in an industrialized nation, yes? If so, then as long as you are eating enough calories per day, you will get the protein need. If you are unsure about what you are getting/not getting, sign up for an account (free) on cronometer.com to track your macro/micros.

Yes. Soy is safe to eat. If it wasn't, then we would see problems from soy ingestion in many Asian populations and that's simply not the case. Also, people freak out about soy because of the phyto-estrogens. But these are not real estrogens, and your body will not uptake all of them, only a small percentage. Meanwhile, meat and dairy both contain far more estrogen (real, mammalian estrogen, that your body will uptake at a far higher percentage) than tofu. Also, tofu is made from beans.

Is your problem with cooking beans that they are too hard or too soft? If they are too hard you either didn't cook them long enough, didn't soak them long enough (not all beans need to be soaked but many should be), or cooked them in acidic/sodium-laden water. Acidity and sodium will cause your beans to be tough. If they are too soft you cooked them for too long. Cut up some carrot, celery, and onion and add it to your beans while cooking, or cook them in an (unsalted) vegetable broth. And salt to the beans 10 minutes before you want to eat them or when they are the firmness you want. You can also make very flavorful purees using beans, like hummus, white bean dip, and refried beans.

> 2) So far we have stopped eating beef, pork, poultry, and fish. Unfortunately, we haven't cut off shellfish yet but it's a process. I know a lot of imitation chicken and beef exists but is there imitation fish or imitation shellfish?

There is a brand of fake, breaded, fish fillets at my grocery store, I think Gardein makes them but it could be someone else. I actually can't buy them anymore because they are too much like the real thing. There are other imitation items, you kind of just have to try and see what you like. When I first went vegan I thought all the imitation products were really gross, but that was almost ten years ago and the products weren't as good. I like a lot of them now. I think my body had to "forget" what meat tasted like so I could be okay eating the imitations.

> 3) I love to cook and one of the things that makes this transition so hard is that most of my cooking incorporated meat products (I was a BIG fan of lamb curries). I have no idea how to cook mainly vegetarian dishes that are filling and flavorful. We like bold flavors, savory tastes, and lots of spices. Can you recommend a reddit or website with good vegetarian recipes?

You can still make curries that are vegetarian. In fact, that's a lot of what you will be eating when you go out to eat now, especially in Asian restaurants. Options for substitution are tofu, mushrooms, seitan, tempeh, and beans. I'm a big fan of subbing chickpeas for any recipe that calls for chicken.

Minimalist Baker, Chocolate Covered Katie, and the Vegetarian Times website are all awesome options for recipes.

> 4) Does being a vegetarian have any impact on the environment and factory farming? I ask because factory farming seems like such a huge issue and when I really think about it, I feel powerless to help those animals and I wonder whether I'm making that much of an impact.

Yes. Choosing a vegetarian diet will (very likely) significantly decrease your carbon footprint. Choosing a vegan one will reduce it even more. The best way to help these animals is to stop eating them, reducing the demand for them.

> 5) When will my body start to adjust? It's been about a week so far and although I can see positive changes in my skin I'm also getting a lot of gurgling and painful gas (due to the increase in fresh produce I'm assuming) and I'm tired more easily.

Everybody is different so no one can really answer this for you. Your gut flora will need time to adjust to your new foods. And yeah, the extra fiber you're eating will have you bloated until you adjust. On the plus side, your poops could be really awesome (more so if you cut dairy, but should still be better even if you don't). You could try taking beano or gas-x. Honestly, chewing your food better helps out a lot with this as well.

PRESS YOUR TOFU!!! By far the most important step in preparing this food.

A note on kidney beans. Either buy them canned or cook them on the stove. There is a toxic chemical in them that needs to be broken down by heat. If you are going to make them in your slow cooker, boil the beans for ten minutes prior to adding them to your crock.

The Great Vegan Bean Book is an excellent option for learning how to cook beans correctly and flavorfully.

Sure, thanks for asking :) you were the first who provided a valid point on the vegan side for the whole B12 deal. I've read this as well, that we live "too clean" nowadays, reducing the chance to get B12 on many levels. However if animal products, amongst other nutrients, contain decent amounts of B12 in it's natural form (meaning no pill needed to be manufactured, packaged, and delivered to your local supplement store), there are only more questions raised.

My statement is based on experience (I've been trying out different diets / lifestyles for 16+ years now), and on the following:

Here's an interesting link first: https://www.nps.gov/rowi/learn/news/the-tree-root-that-ate-roger-williams.htm

The apple tree, after a long time, consumed - "ate" - Mr. Williams' body. Basically, used his nutrients. That's what all in our world does, regardless of life type; Bacteria, insects, animals, plants, all eat, for nutrition, and try to reproduce as much and as fast as they can. All life forms are set up to consume a certain amount of nutrients, from certain sources. That's a fact, regardless of how we feel about it.

Throughout history our bodies got used to animal consumption 100% - fats, proteins, all of it, nothing is left out, compared to vegetables' cellulose. There's nothing our body leaves out undigested.

It also got used to eating nuts, and random amounts of fruits, and vegetables (being season-dependent of course). This whole concept changed about 10-15.000 years ago with agriculture. To this day, archeologists can show differences of bone density, and general health differences between old societies that stayed hunter-gatherers, and those that switched to grains / rice / maize crops. Here's what I found: https://proteinpower.com/drmike/2009/04/22/nutrition-and-health-in-agriculturalists-and-hunter-gatherers/

So as per this link, as soon as agriculture became more and more popular, our health got involved, in many aspects.

Now, I'm not convinced of course that regular activity cannot better the state of bone density for instance. Vegan crossfitters are great example of extra healthy, vegetable-based diets with great outcomes.

Getting back to the subject - connection between B12 and veganism being unhealthy, my base thought was inspired by this book: https://www.amazon.com/Vegetarian-Myth-Food-Justice-Sustainability/dp/1604860804

I'm not judging anybody, on the contrary, I think it's very noble to decide you don't want to partake in the living hell we call the meat industry today. I'm questioning the natural aspect of it. My goal, in my life, is to be as natural, and as close to my general requirements as possible. I eat local, and mostly bio products. But that's me.

There are various, other great effects of becoming vegan. But is it really healthy? Is it sustainable? Is it really a "natural form of living", when even on the basic nutrients, like iron, and vitamin B12 one would need to get supplements? Iron of course is easier to come by - spinach, broccoli, and other greenies are full if them. Beans too! But my basic argument is that all living beings should find their natural equilibrium in our world's system. We also are consumed by mother nature, we also should follow the course on which we are set. Let me know what you think.

What is the B12 supplement made of btw? Is it from the bacteria found in dirt? Isn't that also a type of living being then? So how is that different from eating a mackerel that you cought 20km from your city's shore? (Cought, not farmed) = I think it can be ethical to eat seafood.

No reason, no benefit to adding fish back into your diet. If you buy into the Omega 3 thing, get it from a pure source with no PCBs and mercury:

http://www.amazon.com/Amerifit-Nutrition-Ovega-3-500-Vegetarian/dp/B004LL7AXE/ref=sr_1_sc_2?ie=UTF8&qid=1324317223&sr=8-2-spell

Here's a link to a study you might find interesting:

http://www.pcrm.org/media/news/fish-does-not-protect-the-heart-researchers-say

Fish Does Not Protect the Heart, Researchers Say

New Study in American Journal of Cardiology Challenges Belief that Fish Consumption Reduces Risk of Coronary Heart Disease

WASHINGTON—Consumers who think eating fish does their body good may want to think again. A new study in the May issue of the American Journal of Cardiology suggests that fish consumption does not improve heart health or prevent coronary heart disease. The supposed heart benefits associated with a diet high in omega-3 fatty acids from fish likely result from the convergence of higher fish intakes with overall healthier dietary patterns, rather than any specific benefit of omega-3 fatty acids from fish, according to the study, whose authors include health experts with the Physicians Committee for Responsible Medicine (PCRM).

The study is based on analysis of the Diabetic Control and Complications Trial database, which tracked nutritional data for 1,441 Americans over nine years. Researchers found that participants consuming the most omega-3 fatty acids from fish generally consume less saturated fat and more dietary fiber. Meanwhile, participants eating less fish but greater quantities of other meats consume more overall saturated fat and less fiber. This finding suggests that improved heart health, often attributed to fish consumption, actually results from a generally healthier dietary pattern, including higher intakes of fiber and lower intakes of saturated fat, rather than the fish itself. David Cundiff, M.D., Amy Lanou, Ph.D., and Claudio Nigg, Ph.D. analyzed the dataset and authored the American Journal of Cardiology study.

“Fish is not a boon for good health as consumers are often led to believe,” says study coauthor Amy Joy Lanou, Ph.D., a senior nutrition scientist with PCRM and assistant professor of health and wellness at the University of North Carolina-Asheville. “Fish has a questionable role in heart-disease prevention and contains surprisingly high levels of mercury and other toxins, as well as fat and cholesterol, making it a poor dietary choice. Consumers have good reason to steer clear of fish.”

As a vegetarian for about 6 years now, I can report no problems with vitamin deficiencies. I was a bit worried at first coming from a meat and potatoes childhood. I did get tested about a year after for vitamins B6, B12 and Iron (it requires a simple blood test) and all was normal.

Like other posters have mentioned, it's important to eat a variety of vegetables and legumes to stay healthy. I like to think of it as eating a lot of colors (bell pepper, eggplant, spinach).

As a vegetarian in a social meal setting, I have found it helps keep the critics at bay by filling your plate. Don't allow it to be assumed that you're missing out on something, that your meal is incomplete without meat. But at the same time, the critic has never been something I've ever responded to with hostility. I usually just smile and tell people if they ask, "I don't care what you eat, you can make your own choices but for me, I'm vegetarian for the following reasons (environmental, animal rights, health etc.) ." If you want a nice resource to back up what you say I would recommend the book Food Revolution

Finally, I have purchased this for every vegetarian and vegan I know. The nutritional chart used to be 5 dollars...ha ha ha. Anyway, it's a handy reference.
Good luck!

Not vegetarian for environmental reasons but of course I do. I bring my own little cloth bags for the produce and I buy a good amount of bulk items as well. It's difficult at first because you are changing a habit, but now that it's habit I rarely ever think about it. People actually ask about the produce bags regularly. I use something like this. But of course I still buy a lot of products that come in non recyclable plastic and other wasteful stuff. My philosophy has always been to do the best I can but not make myself crazy over things like this.

I got it on amazon, only a small amount for 8 dollars or so, and I think it was pretty expensive. I’m pretty sure it is manufactured in Thailand. If you have a really amazing SE Asian market nearby you MAY be able to find it?

Edit: upon a cursory google search there are snacks like this for $3.29 and the pure cricket powder which you dilute with flour for $10.

Learn how to put people's defenses down and get them to come to an understanding with what you are saying. Direct them to sites like www.chooseveg.com or get them to watch this speech --> http://www.youtube.com/watch?v=es6U00LMmC4

If you want to be super prepared for how to handle people, you should read this book on psychology and social change for how to best get people to back down and consider what you have to say.

http://www.amazon.com/Change-Heart-Psychology-Spreading-Social/dp/159056233X/ref=pd_sim_b_1

> it still doesn't feel like enough. Also, it's especially dumb because dairy products make me itchy at best and give me hives at worst.

If you're feeling stressed out by it, why don't you do what will ultimately make you happy?

You say

> I'm not ready to become a vegan now ...

but then you also say

> I buy vegan butter and ice cream and chocolate and stuff

That's great!

So why not take the same approach for the remaining things you consume that aren't vegan? Meaning: try to find replacements, one at a time, for them?

For example,

> there are a few things that I can't make myself give up yet (cheese and eggs)

Why not try vegan cheese substitutes

• Field Roast Chao,
  
• Vegan Mac and Cheese Sauce (I use almond milk and a bit of oil instead of cashews and coconut milk),
  
  or vegan egg substitutes
  
  
• the Follow Your Heart VeganEgg + kala namak/black salt,
  
• Whole food vegan egg substitutes?
  
  

I just got Heidi Swanson's Super Natural Every Day a few weeks ago and everything I've tried so far has been delicious. Ditto Veggie Burgers Every Which Way.

Does he like Indian food? There are a lot of really good Indian cookbooks out there.

I got Vegan Junk Food a while ago and there is some pretty good stuff in there. The Vegonomicon is fantastic as well.

I like The Vegan Table for American food.

Quick Vegetarian Dishes has a variety of recipes from around the world. Not one uses tofu or fake meat. (One note: The recipes use Australian measurements, which are slightly different than American. It only really matters if you're baking, though, and even then, it is easy to adjust for.)

For Indian food, Lord Krishna's Cuisine: The Art of Indian Vegetarian Cooking seems to have hundreds of great recipes in it, but not a single one with fake meats or tofu.

I have all three of these, and have really enjoyed the recipes. Happy cooking!

If you're a microwave chef like myself PETA's Vegan College Cookbook is great because it is EASY PEASY! I'm a vegetarian not a vegan so occasionally I add cheese, use real milk and so on.

I've been taking these for over a year and I've noticed a significant improvement in energy, clarity, and overall wellness...
Opti-Men, Mens Daily Multivitamin Supplement
https://www.amazon.com/dp/B00MEVITCY/

Additionally, daily, I take biotin, ginkgo biloba, vitamin D3, and B-12.

people who eat meat have vitamin deficiencies as well.

just take a good multi, and don't worry about it. i recommend these ones

http://www.amazon.com/PETAs-Vegan-College-Cookbook-Delicious/dp/1402218850/ref=sr_1_1?s=books&ie=UTF8&qid=1311538779&sr=1-1

It's vegan. But. There's hella good food in it. I'm a vegetarian and I love it.

Stop eating so much pasta.

you likely gained weight because you're using a lot more grains in your diet than before, and grains haven't been a significant part of our diet for longer than about 10,000 years. Way too short for evolution to have adapted.

When you eat carbs ( starch, sugar ) your insulin goes up, and there is only one thing that causes adipose tissue (fat cells) to expand, and that's insulin.

Read this book and then when you're about to make pasta, instead make lentils or something.

As for protein, it is impossible to be protein deficient unless you stop eating food. All food has protein enough to keep you alive and healthy. If you're trying to build muscle that's a different story but otherwise you're fine I guarantee.

Have the book in my hands now, (the one suggested earlier)! It's called Peta's Vegan College Cookbook, conveniently broken down into sections. Haven't tried too many of the recipes but they're all very simple to make and there's room to tailor the recipes for your specific palette, switching out topics or seasonings here and there. Of course nuked spuds aren't as great ones slowly roasted but the recipes still seem nice. Here's a link: http://www.amazon.com/PETAs-Vegan-College-Cookbook-Delicious/dp/1402218850. Enjoy!

Kurma is my guy

I just use garlic in place of anytime he calls for asafetida.