Hey d-mars readers! Our May issue highlighted a beginners guide for men curious about transitioning their diet to that of a vegan lifestyle. In honor of Men’s Health Month (June), here’s a recap to get you up to speed:
Vegetarian diets are often lower in saturated fat and cholesterol, which can lower the risk of heart disease. Studies have shown that vegetarians may have a lower risk of certain cancers, including prostate cancer. The diet can also be a helpful tool for managing weight because it often includes more fiber-rich foods and fewer calorie-dense foods.
Trainer Bryant Henderson broke down the difference between a vegan, vegetarian or using a plant-based diet remedial style:
- Vegan: A vegan excludes all animal-derived products, including meat, dairy, eggs, and honey, from their diet and lifestyle. This includes things like leather, fur, and wool clothing and honey (because it comes from bees) as well.
- Vegetarian: A vegetarian typically excludes meat and fish from their diet, but may still include eggs, dairy, and other animal-derived products.
- Plant-based: A plant-based diet is one that emphasizes whole, minimally processed foods derived from plants, such as fruits, vegetables, whole grains, and legumes, and minimizes or excludes animal products.
Now that we have the recap down, check out our Q&A with Henderson and what he had to stay regarding getting started, health benefits, daily performance and more when changing your diet:
What stores do you shop at that specialize in items for easier selections?
- Whole Foods: Offers a wide variety of vegetarian products, including meat substitutes, veggie burgers, plant-based milks, and more.
- Trader Joe’s: Offers a wide range of vegetarian and vegan products, including frozen meals, meat substitutes, and dairy-free options.
- Sprouts Farmers Market: Offers a large selection of fresh produce, as well as vegetarian-friendly products such as tofu and plant-based meat alternatives.
- H-E-B: Has a variety of vegetarian-friendly options, including frozen meals, meat alternatives, and snacks.
What would you describe as some motivational factors to get men started on vegan diets and commit to a lifestyle?
There are several motivational factors that can encourage men to start a vegan diet and commit to a vegan lifestyle. Here are some possible reasons:
- Health Benefits: Adopting a vegan diet has been shown to reduce the risk of chronic diseases such as heart disease, type-2 diabetes, certain types of cancer, and obesity. This can give men a compelling reason to switch to a vegan diet.
- Environmental Concerns: Vegans often cite the environmental impact of animal agriculture, such as greenhouse gas emissions, water usage, and deforestation. For men who are concerned about climate change and the environment, this can be a powerful motivator.
- Ethical Considerations: Many men are motivated to switch to a vegan lifestyle because they are uncomfortable with the ethical implications of eating meat and other animal products. They may be influenced by concerns about animal welfare, the treatment of animals in the meat industry, and/or the impact of animal agriculture on the planet.
- Athletic Performance: Some athletes have found that a vegan diet can improve their endurance, strength, and recovery time. For men who are interested in fitness and sports performance, this can be a compelling reason to adopt a vegan diet.
- Social Influence: The growing popularity of veganism has created a sense of community and support for those who choose to go vegan. Men who want to connect with like-minded individuals and participate in vegan-themed events and activities may be motivated to make the switch to a vegan lifestyle.
Overall, different men will have different reasons for considering a vegan diet and lifestyle. By understanding these motivational factors, you can be better equipped to help men make the transition to a vegan lifestyle.
Can men practice veganism part time if they find it challenging to stick with?
Yes, men can practice veganism part time if they find it challenging to stick with it full-time. Some men may find it difficult to transition to a completely vegan lifestyle due to a variety of factors such as limited food options or social pressures.
A part-time approach may involve incorporating more plant-based meals into their diet on certain days of the week or making a conscious effort to choose vegan options at a specific meal (e.g., breakfast). Gradually increasing the number of plant-based options in the diet over time may also help make the transition smoother. It’s important to note that any effort towards reducing animal product consumption is still valuable and can have positive impacts on both personal health and the environment.
When dining out, what are some wise choices for meat substitutions?
If you are looking to substitute meat when dining out, there are several options that can be healthy and delicious, including:
- Tofu: This plant-based protein is a popular meat substitute because of its versatility and ability to take on different flavors. It can be used as a protein in salads, stir-fries, and other dishes.
- Tempeh: Made from fermented soybeans, tempeh is a great source of protein and fiber. It has a nutty flavor and can be used in sandwiches, stir-fries, and other dishes.
- Seitan: Also known as wheat meat, seitan is made from wheat gluten and has a meat-like texture. It can be used in dishes like stews, sandwiches, and stir-fries.
- Lentils: Lentils are a great source of protein and can be used as a meat substitute in dishes like soups, stews, and salads.
- Beans: Whether it’s black beans, kidney beans, or chickpeas, beans are a great source of protein and can be used in a variety of dishes, from burgers to salads.
When dining out, you can ask your server if any of these options are available and if they can be substituted in your dish. Some restaurants also have vegetarian or vegan options on their menus that incorporate these meat substitutes.
Athletic Performance
What are some of the benefits you’ve seen as a vegan alongside hitting the gym?
Vegetarian diets can be beneficial for athletic performance and overall health. Here are some benefits that you may experience at the gym as a vegetarian:
- Improved recovery – Vegetarian diets are often high in antioxidants, which can help your muscles recover after exercise.
- Higher energy levels – Plant-based diets are often rich in complex carbohydrates and fiber, which can provide sustained energy for workouts.
- Improved cardiovascular health – A vegetarian diet can help reduce your risk of heart disease, which can improve your cardiovascular fitness.
- Leaner body composition – Vegetarian diets are typically lower in saturated fat, which can translate to a leaner body composition and improved muscle tone.
- Reduced inflammation – Plant-based diets are often anti-inflammatory, which can help reduce muscle soreness and improve overall recovery.
Keep in mind that everyone’s body is different, and it’s important to speak with a qualified healthcare professional to determine what type of diet and fitness regimen is best for your individual needs.
What would you say to encourage men to reexamine their diets and switch to becoming a vegan?
There are several reasons why men should consider becoming a vegetarian and reexamining their diets:
- Improved health: Research has shown that a vegetarian diet can lower the risk of heart disease, type 2 diabetes, and some types of cancer.
- Weight management: A vegetarian diet is typically lower in calories and saturated fat, which can help with weight management.
- Environmental concerns: The meat industry is a significant contributor to greenhouse gas emissions and deforestation. Adopting a vegetarian diet can have a positive impact on the environment.
- Animal welfare: Many people choose to become vegetarian for ethical reasons, as they are opposed to the mistreatment of animals in the meat industry.
- Cost-effective: A vegetarian diet can be cost-effective, as plant-based proteins are typically less expensive than meat.
Overall, men who are looking to improve their health, reduce their environmental impact, and promote ethical treatment of animals may benefit from considering a vegetarian diet.
