Vegan for the Health of It

The Palisadian-Post has partnered with locally founded environmental organization Resilient Palisades to deliver a weekly “green tip” to our readers. This week’s tip was written by Debbie Elliott, a member of the Resilient Palisades Vegan Solutions team.

We’re all becoming more aware of the benefits of leaning vegan or going whole hog (ouch!), which include sustainability, opting out of a system that causes a staggering amount of animal (and slaughterhouse workers) suffering, and even zoonotic disease and pandemics.

But many people have doubts about staying healthy on a vegan diet. They point to the long ingredient lists on faux meat and cheese products as evidence of highly processed, non-nourishing foodstuffs.

While it’s true that centenarians around the world typically eat the healthiest meals—whole foods that emphasize beans, greens, other vegetables and fruits, nuts, seeds, and whole grains—a 2022 meta-analysis concluded that even processed vegan food is healthier than animal-derived counterparts.

It’s important to recognize that meat from cows and processed meats like bacon and hot dogs are complicit in many colorectal cancers. Saturated fat and cholesterol from meat are implicated in metabolic syndrome, which increases the likelihood of heart disease, stroke and diabetes.

Meanwhile, high dairy intake is associated with an increased risk of prostate cancer. In addition, 65 to 70% of antibiotics dispensed in the U.S. are fed to farmed animals to avoid outbreaks of disease from overcrowding, thus worsening antibiotic resistance. Finally, residues of cortisol and other hormones caused by stress and the fear and pain of slaughter remain in animal flesh.

It’s easier than ever to go vegan. Plant-based milks are now everywhere and growing in popularity. Liquid mixed egg replacements like Just Egg have achieved price parity with chicken eggs. Innovative vegan food companies are developing even healthier versions of current products, recognizing that removing saturated fats then adding oil and salt is not a winning formula for health-conscious consumers.

Experts advised that the best way to maintain a plant-forward lifestyle is to find new vegan dishes that your family enjoys before ditching old animal-based meals. Cumin- and garlic-flavored black beans with brown rice, steamed greens and lightly sautéed plantains are a weekly favorite at our house, but so are increasingly varied offerings of brands like Gardein.

Some final tips: If you’re on the hunt for vegan cheeses, look for those with nuts as a first ingredient. And if your sweet tooth refuses to wither, keep a stash of roasted sweet potatoes in the fridge. They are a staple food in Okinawa and offer a bonanza of nutrients with a low glycemic index.

There are myriad free websites that offer all kinds of vegan recipes, healthy, convenient and occasionally sinful. Find the balance that works for you. Bon appetit!