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Taking the Terror out of the Whole Vegan Thing

UPDATED 8/15/18, added a few minor details.

A lot of people like to complain about how complicated, expensive and just plain impossible “The Vegan Diet” is, as their excuse for never trying, or for quitting and fitting back in with the corpse-eating animal lovers who fund all sorts of unspeakable animal abuse. Well, I decided to prove them to be mistaken in very basic terms, with an actual boilerplate, one-size-fits-most “Vegan Diet.”

Think as if we only had 12 basic foods to consume, including just one fortified processed food item, and a maximum of one supplement in pill form*, with the rest being whole plant foods with only a couple being milled or otherwise minimally processed. So for now, forget about the vast array of delicious foods and treats available to vegans just about everywhere, and think “simplest possible.”

So, just how simple can one’s vegan diet be to have full needed nutrition in a day?

If I had to choose, strictly for nutrition, one group of foods for the rest of my life, here they are in alphabetical order (see underneath Cronometer charts for notes). Keep in mind that this is not for taste or “excitement,” it’s just to show the ample nutrition in basic everyday plant foods:

1. Asparagus
2. Avocados
3. Broccoli
4. Carrots
5. Chickpeas
6. Figs**
7. Flaxseed Meal
8. Oranges
9. Peanut Butter (natural unsalted)
10. Sesame Seeds
11. Soy Milk – unsweetened, fortified w/calcium, vit. D, B12, etc. (counts as the one fortified item)
12. Whole Wheat Hot Cereal

*The one pill supplement is zinc at 1/2 of a 10 mg tablet or .5 mg.

**Figs are seasonal but dried figs are available year-round, or they can be picked from trees during their season, July–September in CA, or bought fresh, and frozen for out-of-season use such as in smoothies. Fig trees are actual treasures.

The “how” and details of it all from Cronometer.com (click to enlarge, chart is in two parts):

Continued…

NOTES…

“Special concerns” for vegans (but not only vegans):

The VITAMIN B12 is all from the fortified soy milk.

The CALCIUM is primarily from the fortified soy milk, then from the broccoli, figs, and oranges.

The ZINC is mainly from the 1/2 tablet (or 5 mg) supplement, then the broccoli and chickpeas.

The COPPER is a bit high at 2.8 mg, as the recommended is 2.0 mg, but the high zinc intake levels that out.

The VITAMIN D is all from the soy milk; any additional needed can be gotten from sunshine.

The great PROTEIN profile is mainly from the soy milk, broccoli, chickpeas, peanut butter, asparagus, wheat cereal, avocado, and carrots.

The VITAMIN K is primarily from the broccoli, then the asparagus and avocado. 801% is good because it’s said vit. K2 (as opposed to K1) need is total K multiplied by 15%, so that would equal 120% of needed K2.

The SELENIUM is primarily from the wheat cereal, then the asparagus, broccoli, and chickpeas.

The IRON is primarily from the broccoli, chickpeas and soy milk, then from the asparagus, wheat cereal, avocado, figs, and flaxseed meal.

The great VITAMIN C intake enhances the absorption of non-heme iron from plants.

The OMEGA-3 is primarily from the flaxseed meal, then the broccoli and avocado.

The low OMEGA-6 number is said to be a good thing, that we need far more omega-3 than -6.

The VITAMIN A is where it should be at 1202% because the vit. A need from plants is said to be 12 times more than from animal products.

IODINE isn’t tracked on Cronometer, but the 1/2 tsp. of iodized salt in my list takes care of iodine need for the day, although it does make the sodium a bit high…but still lower than most people get in a day.

For the SOY phobic, the soy milk can be replaced by any similarly fortified plant milk.

Of course, anyone with ALLERGIES or other problems with particular foods should replace them with harmless foods with similar nutrition.

No, you could not live “in the wild” like that…

…not without omitting the few processed items and being in a place where those whole foods are growing. But even without the processed items, one could get by for some time with a few other “wild” foods added. But think, could 7 billion+ people live “in the wild” at all without all sorts of technology and products? No, they could not. Everyone, even “wild man” survivalists, depends on manmade products every day. Vegans are not weird or deficient in that way, as is popularly claimed.

So, any new or struggling vegans out there needing a simple diet plan, the above would be a great basic outline for one. On top of everything else, it’s fairly inexpensive. So there really are no excuses for not being vegan. Please pass this along to any anti-vegan skeptics in your life.

Come on now, let’s get this thing done!

Do realize that as long as there’s even one slaughterhouse (or any other such place of bloody horrors) lurking behind our “civilizations,” there will be continuing violence and bloodshed among humanity.

Disclaimer

This article provides information that should not take the place of professional advice. I am not a nutrition or health professional but am sharing what I’ve learned through experience and from what I trust are good sources in regard to my own nutrition. If you have concerns, I encourage you to talk to a (vegan friendly) registered dietitian or other trusted professional about your dietary needs.

Images, aside from charts, are free from Pixabay.com.

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Why the fuck am I vegan? – The downside they don’t tell you about.

All of this lady’s posts are great (regardless of any “profanity”). There aren’t many articles, so it should be easy for anyone to read and learn from them all…

VeganSupernova

People don’t tell you about the downside. They talk about the incredible health benefits and the reduction of risk for heart disease and cancers. They talk about how it supports the planet because animal agriculture is the leading cause of deforestation, species extinction, habitat loss, ocean dead zones and greenhouse gas emissions. They tell you about how you’re no longer contributing to the horrific torture, mutilation and misery in the everyday lives of innocent animals and the horror they endure in the slaughterhouse.

Granted. There’s no denying that.

So then being vegan must be awesome… right?!

View original post 2,359 more words

Bogus arguments against veganism · Diet wars · Education · Food · Health · How to go vegan · Low-carb diets · Nutrition · Paleo diet · Uncategorized · Vegan diet

Yet Another Anti-Vegan Lie, Dismantled Step by Step

SELENIUM – Easy to get as a vegan, a fact that’s very hard for anti-vegan crusaders to wrap their cute little “brains” around.

Brazil Nuts

This 2012 article by a Jack Harrison https://jacksdailydose.com/2012/01/18/meaty-mineral-slash-cancer-risk/ is a “customer favorite” (as they all seem to be) at Jack’s Daily Dose (of what, exactly?). The site is a production of a company called New Market Health, a publisher and supplement seller, said to provide natural cures and health solutions: https://www.bbb.org/greater-maryland/business-reviews/publishers-periodical/new-market-health-publishing-in-frederick-md-90207875/reviews-and-complaints

First, the article’s title. Oh my! Vegans feeling alienated by society and looking for an excuse to quit and get back to fitting in can stop at the title and look no further…

1) “Can veganism cause pancreatic cancer?”

Scary! Clever Jack can’t get himself in trouble there, since he’s only asking a question. Sweet.

Still not frightened into eating animal corpses, milk and eggs? Well then, look at the bold subheading:

2) “The meaty mineral that can slash your cancer risk”

Wow, sounds like there’s great hope to save one’s life with some animal products… oh boy, we’re cookin’ now!

So the teetering vegan reads on…

3) Harrison goes on to “wonder if” Steve Jobs got pancreatic cancer due to his supposed vegan lifestyle, due to his “bunny chow” diet and severe lack of this vital nutrient.

Pancreatic Cancer – Source: scientificanimations.com

The frightened vegan thinks, Yeah, pancreatic cancer is bad news, and wow, what? Jobs was a vegan, eating bunny chow? And those plant products gave him pancreas cancer and killed him, even with all his money!? Oh holy hell, I must read on and find this lifesaving nutrient I’m missing…

4) Jack then claims to be the one who discovered the cancer-fighting powers of this nutrient…selenium. Now his wisdom has caught on, he says, and a recent study found that selenium can slash pancreatic cancer risk to almost nil.

Soon-to-be-ex-vegan now says to his/herself: OMG! There must be no selenium in plant foods, only in animal protein… what a fool I’ve been to be doing this vegan thing! Curses on all those vegan cultists who put me at risk of dying from pancreatic cancer! Teach me more, Jack, please…

5) Jack then warns that you have to be a Brazil nut scarfing weirdo to survive and not get cancer if you’re a vegan, since, as everyone should know, we get proper selenium only from animal protein.

McNugget-craving reader thinks, Hah, there it is! The proof’s in the blood pudding… animal products are absolutely necessary for human health, for our very survival. And when’s the last time I saw a Brazil nut? Those big honking off-white crunchy things with the brown skins…who eats those? Not me! This Jack guy is awesome, must be a doctor or nutritionist. Learn me some more, Jacko…

6) Then he types some drivel about our need for nickel and makes a joke about it not being the coins, and says nickel can cut your pancreas cancer risk by another third.

Sausage-jonesing vegan chortles, Hehehe, he’s smart, informative, and funny! We all like a little humor with our education… I’m loving this guy! I read on with relish…

7) Next and lastly, Jackie espouses the importance of drinking clean, contaminant-free water to prevent pancreas problems… keeping out things like lead, cadmium, etc.

Who can argue with that? So the now ex-vegan says to him/herself: Such profound wisdom and caring! Ima make me up a shopping list and visit the butcher, dairy and egg sections of the market for the first time in years. I’m gonna quit being vegan and save my life, unless it’s already too late. Wish me luck everyone, I’m back with y’all in the normal way of eating. Hallelujah!

Now, what wipes all of that claptrap out thoroughly and with a flourish? …FACTS, and nothing more:

1) No, veganism cannot cause pancreatic cancer. Genes, cigarette smoking, obesity, and working with certain chemicals such as in dry-cleaning and metal works (and the early computer industry a la Steve Jobs) are primary causes of pancreas cancer.

>>> Other pancreas problems, like pancreatitis, which can lead to cancer are caused by high-fat diets like keto, see here: https://www.reddit.com/r/keto/comments/7nxa32/pancreatitis_and_keto_anyone_else/ and here: https://www.ncbi.nlm.nih.gov/pubmed/11575609

2) Selenium is not a “meaty mineral,” since Brazil nuts are by far the highest in selenium of ALL foods of any kind. Whole grains, beans, nuts, seeds and all the plant protein foods contain selenium and it’s easy to meet your need of about 55mcg for adults on all plant foods. See here and scroll down to “sources”: https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/

Steve Jobs

3) Steve Jobs either was or wasn’t a vegan (depending on who you listen to) and it makes no difference in this case. His possible genetic makeup and/or long history in the early days of computers…his hands-on building of them, etc…. were far more likely involved in his developing the cancer. He was closer to a pescatarian/fruitarian than a vegan. He apparently ate more fish near the end of his life under pressure from loved ones to try to save his life. It failed. If he was deficient in selenium it was due to his possibly eating all or primarily fruit for so long, since sweet fruits have almost no selenium. Foods higher in protein have selenium. Interestingly, just ONE brazil nut has all the selenium you need in a day.

4) This Jack person sure claims a lot of credit, and I’ve not yet seen any real evidence of selenium slashing risk of pancreatic cancer by 95%, as he also claims. I’ve only seen how proof of selenium’s protectiveness against pancreatic cancer is inconclusive. I wonder if this supplement company manufactures selenium supplement. It’s quite dangerous to take selenium supplement, since it is dangerously toxic in large amounts.

IMPORTANT: People are warned even to limit their number of tasty Brazil nuts. (I like them in lightly roasted nut mixes, but don’t often get them.)

Here are the top sources of selenium for vegans:

https://www.globalhealingcenter.com/natural-health/best-vegetarian-foods-selenium/ So getting selenium is not a problem, but look how that Jack person tried to instill all this cancer terror in readers, leading them only to animal products as their salvation. That is reprehensible!

5) And yet more lies compounding the rest of the lies. You have to really love Brazil nuts to be vegan and get selenium? Where does this guy pull his information out from?! Again, just ONE Brazil nut and you’re all set for your selenium in a day. Can those people get any more deceitful?

6) The nickel thing is neutral; all the plant foods, especially higher protein ones, contain plenty of nickel.

7) The tap water issue is neutral too; we all should use a good water filter for consuming tap water, or use good bottled water. The reverse osmosis thing he seems to require probably has something to do with their company selling them, although I don’t know that. The charcoal filtration systems like Pur and Brita do just fine for filtering out lead and other harmful things like chlorine.

Here’s a good article about pancreas health for additional information which also proves the Daily Dose article as absolute nonsense: https://www.everydayhealth.com/hs/exocrine-pancreatic-insufficiency/prevent-pancreatitis-and-epi/

What all of the above says, needlessly, is that if you’re vegan and eating a normal, balanced, non-animal diet low on any junk and high on real foods, you’ve not one thing to worry about with selenium or pancreatic cancer due to your rejecting all animal products. Those fear tactics are absolute nonsense, and as usual only serve to protect and bolster the meat/egg/dairy industries. Which is despicable. But, what else is new?