Answers to commonly asked questions
Where do I get my protein/calcium/iron?
Almost all plant foods contain protein, making it difficult for someone following a plant-based diet to be protein deficient. As long as you are consuming enough calories you will be getting enough protein. Of course, some foods are more protein-rich than others. Some good sources are peas, beans, lentils, almonds, cashews, sesame seeds, tofu and other soya products.
Contrary to popular opinion, milk is not the best source of calcium. Your calcium needs can easily be met by eating plant foods like sesame and sunflower seeds, almonds, beans, broccoli, spinach and other green leafy vegetables, soya milk and tofu. Calcium is a mineral, found in the soil. You can get it from plants just like the cow does.
Some good sources of iron include: leafy green vegetables, dried figs and prunes, beans, nuts and seeds, whole grains and nutritional yeast. Eating iron-rich foods with foods containing vitamin C will assist iron absorption, while drinking tea (which contains tannins) or eating foods containing calcium with iron-rich foods will have the opposite effect. Cooking in cast-irons pans also adds extra iron to your food.
Is soy a harmful food? There are articles that claim that soy causes breast cancer, thyroid cancer and other problems. What about the fact that 90% of the soy is genetically modified these days? Should we eat soy products?
Soy is a bean that is rich in protein. Compared to animal protein, soy is better because it contains no cholesterol, no fat, and does contain fibre.
One of the reasons that cancer has become an epidemic is because we are eating too much protein. Protein is a food for growth. If we take milk or meat or soy in large quantities when we are no longer growing, this will translate into obesity and other growths like cancers and tumors. Our problem today is not soy, but the protein addiction.
Genetically modified foods have been proved harmful in lab animals. Not just soy, but corn, and various other vegetables these days are genetically modified. It’s best to choose organic non-GM foods.
Eating meat or dairy is an indirect way of eating soy, especially GM soy. Large amounts of soy are fed to farm animals to make them grow fast. So whether you choose tofu and soy milk or dairy and meat, if you consume these in large quantities you are likely to suffer cancer, diabetes, heart disease and hypertension. The only way to prevent these diseases is to eat what nature intended us to - a variety of vegan fresh whole foods.
A little soy will not cause harm.
Is ‘Pure Milk’ good for you? Please tell me whether PURE MILK is vegetarian, assuming that it was milked from cow without depriving the calves and also without inflicting any pain to cow and in a place of maximum hygiene?
What is PURE MILK and how many people are able to obtain it, if it exists? Even those who do have their own cows and are not exploiting them, drink milk and consume milk products whose origin is unknown when they eat or drink products that are purchased.
Like any mammal the cow or buffalo produces milk only for its young. Today cows and buffaloes are artificially inseminated at the earliest, and then again within 2 months of delivery. Thus they are milked while they are pregnant and by the time the flow lessens the next calf is born. The technique of artificial insemination can be compared with rape.
A cow that is made repeatedly pregnant is productive for about 4 to 5 pregnancies - up to 6 to 7 years of her life. After this she is often disposed of by slaughter (age 7). An unexploited cow can live to 27 years.
In most cases the calf is deprived of the first milk (the colostrum), which is sold as a delicacy. Female calves get the first and last sips of their mother’s milk only. Male calves are often left to die of starvation. (In the West they are sold for veal often on the very day they are born).
When a cow’s udder is manipulated by humans or machines the cow undergoes injuries, which lead to inflammation and sepsis. This is why commercial cow feed contains antibiotics. On the average a glass of milk contains 7 drops of pus.
In India milk is transported in non-refrigerated trucks through long distances. Earthworms or urea is added to the milk to prevent spoilage.
Do you still believe in pure milk that is suitable for human consumption?
If milk is not good, what about curds (yogurt)?
Although curds are more digestible than milk, they still have the same composition of high protein and fat and no fibre, they contain growth hormones, pus pesticides, antibiotics and they cause the same suffering to the cows to the same extent that milk does.
What can be used to substitute eggs in baking?
Just because you’re trying a vegan diet doesn’t mean you can’t eat baked goods. Baking without eggs is easier than you think! Eggs added to recipes act as binders, holding the ingredients together, or as leavening agents, adding lift and texture. Depending on the flavours and textures needed in the recipe, ingredients such as banana, apple sauce, fruit juice, soya milk, tofu, soya or bean flour, cornstarch or ground flaxseeds to name a few, can be used as substitutes. Sometimes the egg can even be omitted from the recipe altogether without affecting the results.
For more detailed information on baking without egg, look at the section on ‘Egg Replacers’ under ‘Vegan Dairy and Meat Alternatives in the ‘Recipes’ section.
How can I handle any social challenges I may face?
You are bound to encounter social challenges when switching to a vegan diet. It’s important not to lose sight of why you have adopted a vegan diet and keep this in mind. Do not be afraid of what people may say about your dietary restrictions. Be true to yourself and explain why you are vegan. Be well-read so that you will be prepared to answer questions. Don’t preach, just explain patiently why eating a plant-based diet is important to you and you may find that people will be inspired to follow your example.
Is a vegan diet safe for children? How can I encourage them to adopt a vegan diet?
A carefully planned vegan diet which includes whole foods can meet all of your children’s nutritional requirements and is the healthiest diet you could give them. By setting an example yourself and teaching your children to make healthy food choices, you will also be giving them a lifetime of good eating habits - and good health!
Patiently explain why a vegan diet is important, not only for good health but also for animal welfare and the protection of the environment. Take their favourite foods and recipes and veganize them by substituting the animal products for plant foods. Prepare tasteful meals and occasional vegan desserts. If they enjoy the food, then they will enjoy being vegan.
Why is vitamin B12 important and how can I make sure I’m getting enough?
As vitamin B12 is produced only by bacteria which dead animal products are full of, this is the only nutrient lacking in a modern day plant-based diet where foods are sterile, irradiated, and even sprayed with pesticides, and even the water is chlorinated and dead. It’s important to get B12 from other sources such as fermented foods like miso, tempeh, idli, dosa or Marmite. Some foods are fortified with B12, like breakfast cereals and soya milk.
Anyone, even non-vegetarians can have a B12 deficiency. In the case of non-vegetarians, it is not because of deficient intake, so B12 tablets will not help. It’s because of a lack of intrinsic factor - so they need injections of B12. It’s important to know that if you became a vegan midway in life and not in childhood there is always a possibility of B12 deficiency due to the lack of intrinsic factor.
To ensure you are getting enough, you can also take a B12 supplement. B12 is required in minute amounts and can be stored. 10 mcg alternate days should be enough. If the dosage is higher it can be taken less often. Its better to take just B12 instead of B complex. The best form of B12 to take is Methylcobalamine rather than cyncobalamine (For more information see ‘Pointers’ under ‘Try Vegan’.)
Is honey vegan?
Bees naturally produce honey for themselves and not for us; honey is therefore not meant for human consumption and is not considered to be a vegan food. Bees are unfortunately often killed in the production of honey. Also, honey does not contain fibre, which is what our bodies need.
How can I substitute milk and cheese in recipes?
Soya milk is easy to find and can be used as a substitute for cow’s milk. Or why not make your own milk out of rice, peanuts, coconut or soya? Vegetable milks are free of cholesterol and growth hormones, so they do not cause high blood pressure, heart disease or diabetes. Look at ‘Vegan Dairy and Meat Alternatives’ in the ‘Recipes’ section for more information. You can also find recipes for vegan cheese on this page which can be used as a substitute in recipes.
Aren’t free-range eggs and organic meat more humane?
Although free-range conditions may be better than those in factory-farms, they are not more humane. Since only hens can lay eggs, male chicks are either killed or raised for food in inhumane conditions. The hens are then slaughtered when their production drops after only one or two years (though chickens can live up to 12 years). The term ‘free-range’ is ambiguous in many countries. Very often this may just mean they have access to the outdoors, but there are no criteria regarding the size of the outdoor area, the number of birds per square foot, etc. All too often free-range is more of a marketing gimmick than real freedom for the hens.
Organic meat comes from animals who are raised for human consumption and who have been slaughtered in the same way as factory animals. Just because meat is labelled organic does not make it more humane.
Will I still be able to eat out / in social situations?
There are many restaurants to choose from which offer vegan choices, especially those offering Chinese, Japanese, Thai, Malaysian or Burmese cuisines, which traditionally do not contain dairy products. So if you ask for a vegetarian dish, it will most likely be vegan also (check for eggs in the noodles though). When ordering in a continental restaurant, ask for dishes usually made with cheese/ butter/ cream to be adapted. For example, pizza is delicious even without the cheese, and you can also ask for pasta dishes to be served without cheese.
If you’re invited to a friend’s home for dinner, ask if you can bring a dish. This way your friends can also discover how delicious vegan meals can be. Invite your friends over for dinner and prepare a meal they won’t forget, which includes a vegan dessert! Once they see the possibilities and how you are benefiting from a vegan diet, they may be inspired to follow your example and also try vegan.
Do I need to take vitamin supplements on a vegan diet?
You may want to take a supplement of vitamin B12 as this is lacking in a plant-based diet (see above). As for other vitamins and nutrients, as long as you’re eating a wide variety of plant-based whole foods, you should be getting everything you need.
