Guest guest Posted May 9, 2005 Report Share Posted May 9, 2005 I everybody. I just went vegan this year and am still working out the basics. How do you make sure you get enough: protein iron B12 calcium How do you do it without soy? With the recent studies on soy, if I choose to eliminate it from my diet, how can I replace the nutrients? Thanks. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 9, 2005 Report Share Posted May 9, 2005 Hiya, Who has funded the studies on soya? With soya being the 1 of the biggest threats there is to those with vested interests in the meat and dairy industries my bet is that the corporates and conglomerates have unleashed their army of discreditors on to soya. To do this they fund researchaimed at discrediting soya with scare stories. That helps them to encourage people not to switch from meat and dairy. Anyway to answer other parts of your question; I am no expert but I have been led to believe that protein is virtually a non issue. It is almost impossible to suffer from protein deficiency on any diet is what I am led to believe (you only need a gram of protein a day for each kilo that you have in body weight). For B12 you will have to take a supplement or via fortified foods. To help iron absorption it is best to eat iron containing foods at the same time as vitamin C. Vitamin C promotes iron absortion. Some foods (e.g spinach believe it or not ) contain iron blockers and are best avoided. You will get a more informed answer from the following:- http://www.vegansociety.com/html/food/nutrition/protein.php http://www.vegansociety.com/html/food/nutrition/b12/ http://www.vegansociety.com/html/food/nutrition/iron.php http://www.vegansociety.com/html/food/nutrition/calcium.php Keep well, Stevie --- bearen25 <bearen25 wrote: > I everybody. I just went vegan this year and am still working out the > basics. How do you make sure you get enough: > protein > iron > B12 > calcium > > How do you do it without soy? With the recent studies on soy, if I > choose to eliminate it from my diet, how can I replace the nutrients? > > Thanks. > > > > > > _______________ Free antivirus software at http://www.grisoft.com Free firewall software at http://www.zonealarm.com Free anti spy software at http://download.com.com/1200-2001-998542.html Free pop up ad blocker at http://toolbar.google.com/ Free PC security test at http://grc.com/default.htm _________ Messenger - want a free and easy way to contact your friends online? http://uk.messenger. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 9, 2005 Report Share Posted May 9, 2005 HI and welcome You should get enough protein if you eat plenty of beans, lentils, seeds, nuts, rice and grains, particularly millet and quinoa. Every food has protein and if you are getting enough calories you should be okay. Iron is also found in beans etc. and in green vegetables. B12 is hard to get unless you don't wash your veggies properly, but I wouldn't recommend that. I take a supplement to be on the safe side, as having enough B12 keeps homocysteine levels correct, and helps you to avoid heart trouble. Calcium is also readily available if you eat plent of broccoli, green veg and nuts etc. which also contain magnesium which works with the calcium. All the latest research that I have read is in favour of soy as a food. I believe there have been some bad reports from the States, but these could be because the soy is gm instead of natural, or because the research has been funded by someone like the mulk marketing board. However, some people are allergic to soya and eating a mixed diet based on fruit and veg, grains, and beans, nuts, seeds etc. Good luck Jo > I everybody. I just went vegan this year and am still working out the > basics. How do you make sure you get enough: > protein > iron > B12 > calcium > > How do you do it without soy? With the recent studies on soy, if I > choose to eliminate it from my diet, how can I replace the nutrients? > > Thanks. > > To send an email to - > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 9, 2005 Report Share Posted May 9, 2005 Another way to look at it. Soy is by far the number food fed to livestock something like 80% (from memory). most of that gets fed to Chickens and pigs why would an industry tell use soy is bad for us? to try to get us to eat more meat. well that ain't going to happen here. they don't want us to eat soy. anyway just a paranoid thought Craig vegan nutritionHiya,Who has funded the studies on soya? With soya being the 1 of the biggest threats there is to thosewith vested interests in the meat and dairy industries my bet is that the corporates andconglomerates have unleashed their army of discreditors on to soya. To do this they fundresearchaimed at discrediting soya with scare stories. That helps them to encourage people not toswitch from meat and dairy.Anyway to answer other parts of your question; I am no expert but I have been led to believe thatprotein is virtually a non issue. It is almost impossible to suffer from protein deficiency on anydiet is what I am led to believe (you only need a gram of protein a day for each kilo that youhave in body weight).For B12 you will have to take a supplement or via fortified foods.To help iron absorption it is best to eat iron containing foods at the same time as vitamin C.Vitamin C promotes iron absortion. Some foods (e.g spinach believe it or not ) contain ironblockers and are best avoided.You will get a more informed answer from the following:-http://www.vegansociety.com/html/food/nutrition/protein.phphttp://www.vegansociety.com/html/food/nutrition/b12/http://www.vegansociety.com/html/food/nutrition/iron.phphttp://www.vegansociety.com/html/food/nutrition/calcium.phpKeep well,Stevie--- bearen25 <bearen25 wrote:> I everybody. I just went vegan this year and am still working out the > basics. How do you make sure you get enough:> protein> iron> B12> calcium> > How do you do it without soy? With the recent studies on soy, if I > choose to eliminate it from my diet, how can I replace the nutrients?> > Thanks.> > > > > > _______________Free antivirus software at http://www.grisoft.comFree firewall software at http://www.zonealarm.comFree anti spy software at http://download.com.com/1200-2001-998542.htmlFree pop up ad blocker at http://toolbar.google.com/Free PC security test at http://grc.com/default.htm _________ Messenger - want a free and easy way to contact your friends online? http://uk.messenger.To send an email to - Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 10, 2005 Report Share Posted May 10, 2005 I agree with Jo on the soy issue. Most of the case studies showing that soy is bad for you have proved to be inconclusive. Besides, if we stopped eating everything that was " bad for us " , there would honestly be nothing left to eat. It does amaze me to watch a study on how you must use Olive Oil to stay alive only to have it followed in a week by another study that the stuff will kill you. As for the others, B12 is my hardest to maintain as well. I too take a supplement because I know that I do not get enough. But with calcium and iron, before I went vegan I had a bad calcium deficiency as well as was border line anemic. Since going vegan, the bruises and charley horses have just about ceased completely. I would say I bruise (calcium) now with a hard fall as opposed to before I could accidentally brush up against the table and have a dark mark for a week. When I first made the switch, I researched all of the recommended daily intakes from a few vegan books I borrowed from the library. I would then write down each and every thing that I ate that day and total up my score. I completed this extremely tedious task for about 3 weeks. Now I have learned to just listen to my body. It will usually tell me or even show me a sign when I need more of something in my diet. The best advice on this that I think I can give is just eat a balance of food. You do not have to make sure that you have everything in one meal, just a good balance throughout the day. And what you miss on one day, make up on the next. Jo pretty much listed what you need below, so I won't bore you with the same items. Take care and let us know how it goes, Nikki , " Jo Cwazy " <heartwork@c...> wrote: > HI and welcome > > You should get enough protein if you eat plenty of beans, lentils, seeds, > nuts, rice and grains, particularly millet and quinoa. Every food has > protein and if you are getting enough calories you should be okay. > > Iron is also found in beans etc. and in green vegetables. > > B12 is hard to get unless you don't wash your veggies properly, but I > wouldn't recommend that. I take a supplement to be on the safe side, as > having enough B12 keeps homocysteine levels correct, and helps you to avoid > heart trouble. > > Calcium is also readily available if you eat plent of broccoli, green veg > and nuts etc. which also contain magnesium which works with the calcium. > > All the latest research that I have read is in favour of soy as a food. I > believe there have been some bad reports from the States, but these could be > because the soy is gm instead of natural, or because the research has been > funded by someone like the mulk marketing board. However, some people are > allergic to soya and eating a mixed diet based on fruit and veg, grains, and > beans, nuts, seeds etc. > > Good luck > > Jo > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 15, 2005 Report Share Posted May 15, 2005 , Socheid <socheid> wrote: > > You will get a more informed answer from the following:- > > http://www.vegansociety.com/html/food/nutrition/protein.php > > http://www.vegansociety.com/html/food/nutrition/b12/ > > http://www.vegansociety.com/html/food/nutrition/iron.php > > http://www.vegansociety.com/html/food/nutrition/calcium.php > > Thanks to everyone and thanks for the links. I have a Nutribase program but it doesn't always have the exchanges so I appreciate the information. Marilyn Quote Link to comment Share on other sites More sharing options...
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