The Indian Vegan Kitchen (7 page)

A sterol that comes exclusively from animal foods, cholesterol is not a concern in the vegan diet.

Reducing the intake of trans fats is one of the latest nutritional concerns. Health organizations have asked food manufacturers and the restaurant industry to reduce the use of trans fats.

Hydrogenation (adding hydrogen) is a process that changes liquid vegetable oils to a solid or semi-solid form, such as shortenings and margarine. This process produces trans fatty acids. Once they are in the body, trans fats behave like saturated fats and tend to raise blood cholesterol levels. These days, you will find vegan margarines and shortenings that are trans-fat free. If you use regular shortening or margarine, use them sparingly. Most trans fats appear to come from processed and fast foods.

All the types of fats aside, here are some basic take-home points:

Good health is associated with getting plenty of vitamins, minerals, and phytonutrients.

Today, we know a lot more about the role and benefits of vitamins, minerals, and phytonutrients (plant substances) in maintaining health and in protection from disease such as cancer, heart disease, and osteoporosis. And there are new developments every day as scientists explore and find other substances in food that offer health benefits beyond basic nourishment.

You need more than forty nutrients for optimal health, and the good news is that a carefully planned vegan diet is loaded with most of these. The easiest way to get your vitamins, minerals, and phytonutrients is from a variety of food across food groups, not a cabinet full of supplements.

Vitamins are present in all food groups—grains, vegetables, fruits, dried beans, and nuts. B vitamins (other than B12), are abundant in grains and dried beans, and many grain flours are fortified with these essential vitamins. Vitamins A and C are plentiful in vegetables and fruits, and vitamins E and K are present in plant oils. Thus, the vegan diet tends to be overflowing with these life-supporting substances. Just two vitamins—B12 and D—require your particular attention.

A review of scientific literature shows that vegans require vitamin B12, also called cobalamin, in the form of a supplement or fortified foods. Vitamin B12 helps the body make red blood cells, use fats and proteins, and is part of the structure of every body cell. Although rare, B12 deficiencies can lead to anemia, fatigue, or permanent brain or nerve damage. It’s worthwhile for vegans to become B12 experts and take simple steps to avoid deficiency problems.

Fortunately, our bodies recycle and reuse B12 very efficiently; some people are better recyclers than others. The most efficient recyclers can go from 3 years up to 20 years without obvious dietary sources. On the other hand, some individuals run out quickly without a regular supply.

Vitamin B12 is made from fermenting bacteria and can be found in air, water, and soil. It’s found in the gastrointestinal tract of host animals (humans included), and is found in all animal products including milk and eggs, which is why both vegetarians and nonvegetarians get plenty of B12.

In centuries past, when foods were fermented (saurkraut or tempeh), airborne bacteria would drift in and enter the fermenting process, making these foods potential sources of vitamin B12. Soil that clings to the produce can also have some vitamin B12. Today, we ferment foods in hygienic conditions and wash foods thoroughly; we cannot count on these same foods to supply us with B12. While our B12 sources from soil, air, water, and fermented foods have declined, we now have the advantage of B12-fortified foods and supplements of known reliability, making it easier to be vegan and be assured of an adequate B12 intake.

The recommended dietary allowance of vitamin B12 for adults is 2.4 micrograms per day, with an increased amount recommended for women who are pregnant or breast-feeding, as well as the elderly. Vegans need to consume a reliable source of B12 two to three times a week. Read food labels to check the vitamin B12 content and make sure you are purchasing foods that are fortified with cyanocobalamin, the form that the body absorbs easily.

To ensure an adequate supply, consider the points below:

Vitamin D is a major player in a team of nutrients and hormones that support bone health during growth and throughout life. Your body makes its own vitamin D when the skin is exposed to sunlight. Just five to fifteen minutes of sunlight exposure per day (without sunscreen) on your hands, arms, and face stimulates the production of vitamin D in your body. If you cannot be outside every day, you can get the equivalent benefit by being in sun twenty to forty-five minutes three times per week. If you’re darker-skinned, or live in a cloudy or smoggy area, you may need more sun exposure; just don’t overdo it. Going for a walk during your lunch break or eating lunch in a sunny area is a great way to get your vitamin D for the day.

Few foods are naturally high in vitamin D, which is why most milk sold in the United States is fortified with vitamin D. Currently, some of the calcium-fortified nondairy milks, juices, and breakfast cereals are also fortified with vitamin D; check nutrition labels. Vegans and people who are not able to be in the sunlight regularly need to be careful to get enough vitamin D through fortified foods or supplements.

Like vitamins, minerals help regulate body processes. A vegan diet can provide all the essential minerals in adequate amounts, with some concerns regarding calcium, iron, and zinc.