Balance January 2020 - 49

FOOD
PLANT
EXTRACT

THE MOST
GOOGLED
QUESTIONS
A B O U T...
VEGANISM
Here's what you need to
know about a plant-based diet
C A R O L I N E

L A M B E R T

adults, so if you weigh 70kg, you
would need 52.5g of protein a day.
Here's how to meet that target using
plant-based proteins: 1 portion of
Motion Nutrition peanut butter
protein powder (17g of protein), half
a tin of chickpeas (14g), half a block
of tempeh (100g; 19.5g of protein),
oat m*lk latte (200ml, 2.2g).

ARE VEGANS HEALTHIER
THAN NON-VEGANS?
It is impossible to say whether one
group is healthier than another. Any
diet can be deficient in some area or
excessive in another. If you ate only
white bread, you'd be a vegan but
you wouldn't be healthy!
We recommend eating the widest
variety of fresh fruits, vegetables,
legumes, nuts, seeds and grains as
you can to absorb as many nutrients
as possible and foster a healthy gut.

HOW DO VEGANS GET
THEIR CALCIUM?
Although dairy is touted as the
ultimate calcium source, this
essential mineral is also found in leafy
greens, seeds and legumes. White
bread, breakfast cereals and some nut
milks are fortified with calcium.
Calcium supplements are useful, too.

DO VEGANS GET
ENOUGH PROTEIN?
Legumes such as soy beans and
chickpeas, in the form of tofu and
tempeh, are great sources of protein,
as are nuts, seeds and grains. Vegan
protein powders are also a good
source. The NHS recommends 0.75g
of protein per kg of bodyweight for

IS IT POSSIBLE TO MAKE
A VEGAN CAKE?
Generally, only the wet ingredients
in cake batter need replacing with
vegan options, which includes eggs,
milk, cream and butter. There are
plenty of alternatives, such as egg
replacer and plant milks. Or, once
you've finished with that proteinrich tin of chickpeas, save the liquid
and whip it up with ¼tsp of cream
of tartar to use as an airy egg white
alternative in cake batters.

Orgran No Egg
(Egg Replacer)
£2.89
for 200g

iation wit
oc

h

WHERE DID VEGANS GET
THEIR NAME FROM?
In 1944, Donald Watson brought
together 25 non-dairy vegetarians
to discuss their diet. 'Non-dairy
vegetarian' isn't very snappy, so he
shortened 'vegetarian' to coin the
term vegan. This group formed the
Vegan Society, and the name stuck.

In a
ss

WO R D S

Together OceanPure
Calcium Marine
Multimineral Complex
£10.50 for
60 Capsules
Tiba Tempeh
Traditional Block
£2.88 for 200g
Motion Nutrition Peanut
Butter Protein Shake
£23.99 for 300g

Naturli
Butter Block
£2.20 for 200g
Available at planetorganic.com

49


http://www.planetorganic.com

Balance January 2020

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