Vegan diet can provide tasty menu alternatives
Vegans voice a desire to live a healthier lifestyle.
BY NATALIE LARICCIA
VINDICATOR CORRESPONDENT
Eating a diet that is free of all animal products may seem like an impossible feat, but some area physicians, dietitians and caf owners — all of whom have followed or still follow the vegan diet — agree that meat and dairy-free is the way to a healthier, more environmentally responsible lifestyle.
The vegan diet, which consists solely of plant-based foods, can provide tremendous health advantages and a surprising array of tasty menu alternatives, said Zara Rowlands, a registered dietitian and assistant professor at Youngstown State University’s Food and Nutrition Program.
People who practice the diet— known as vegans — typically do not eat any animal products, including red meat, poultry, fish, eggs and dairy products like milk, cheese or butter. Some strict vegans may also shy away from honey, since it is derived from animals, she said.
Vegans are different from vegetarians, who usually eliminate red meat but still may eat dairy products or fish.
The vegan diet naturally provides good opportunities for fiber, and a diet high in fiber promotes healthy digestive health, Rowlands said.
Diets that contain a lot of red meat are higher in saturated fats, which can contribute to obesity and higher cholesterol levels. Plant foods, meanwhile, are higher in monounsaturated and polyunsaturated fats and have greater nutritional value than saturated fats.
Although animal products like meats, poultry, fish and eggs contain the complete balance of 20 essential amino acids, it is possible to get the same amount of amino acids from plant-based foods as long as the foods are properly combined, she said.
Amino acids are the building blocks needed to create proteins, and 20 essential amino acids are needed to make complete human protein.
Rowlands said vegans can utilize a diet strategy known as protein complementation, which pairs foods with different amino acid compositions like legumes and rice. When combined, these foods form the complete balance of amino acids. Rice and beans are a good example of a high-protein meal that implements protein complementation.
Vegans can also eat soy products like tofu, which is derived from soybeans and is a high-protein meat and dairy replacement.
To maintain nutrition levels, vegans may need to take vitamin supplements like Vitamin B-12, which is naturally found in foods derived from animals. They might also want to supplement minerals like calcium and iron, Rowlands said.
Dr. John R. Madison of Salem, a general surgeon and practicing vegan, said his compassion for animals and support of a healthier diet and ecological environment inspired him to follow the plant-based diet and lifestyle.
Some fish like oysters, shrimp and clams are considered “filter feeders” and ingest food particles that may contain toxins. These toxins can then be passed to humans when ingested.
Challenges
The vegan diet, however, can pose some challenges, particularly when a person is dining out. Sometimes vegans order foods that they think are animal-product free, such as pasta with marinara sauce, only to find that the sauce was made with beef stock, he said.
Ely’s To Go and The Flaming Ice Cube, both in Boardman, offer tasty alternatives for area vegans. Their menus focus on vegan specialties offering innovative meat and dairy-free selections.
Ely Pugh, owner of Ely’s To Go with her husband, Jim, began showcasing some of her homemade vegan treats in February 2008, renting counter space at The Bread Chef at 850 East Western Reserve Road.
A vegetarian for 15 years and vegan for three years, Ely’s menu contains an array of colorful salads, a rotating homemade soup schedule and typically a meat-free sandwich, such as a steak sandwich made with a soy-based meat replacement product. She tailors her dishes to showcase local organically grown produce and experiments with foods that offer a variety of tastes and textures.
“We are surprised to see how receptive people are to this [vegan food]. We are really busy, and they [customers] keep telling us that they heard about us,” Jim said.
Michelle Stratton-Barratt, owner of The Flaming Ice Cube, a vegan caf and retail shop at 1449 Boardman-Canfield Road, said she has also received a strong customer response since she opened in 2002.
All Flaming Ice Cube menu selections are homemade. The recipes for desserts typically use ingredients like soy butter, soy milk, applesauce, pureed pumpkin, prunes and raisins as substitutes for typical animal-based baking ingredients like eggs, butter and milk.
Although the vegan diet may be more popular in larger cities on the West Coast, Stratton-Barratt said her caf has a loyal following. Out-of-towners visiting the area are also often surprised to see a vegan caf in the Mahoning Valley.
“Getting people to try it [vegan food] for the first time is the biggest hurdle. Usually it’s a friend who brings a friend. We just try to serve excellent food that appeals to everyone’s tastes, and it just happens to be vegan,” she said.