Vegetarian and vegan food is more than just sad salads and terrible soy products. It can be for anyone who is trying to live a healthier lifestyle or just for people who want to get their protein without the harmful effects of animal based protein.
When we think of vegetarian or vegan, the word soy usually pops up. Soy foods such as tofu, meat and cheese alternatives, and edamame have become increasingly popular. Soybeans are often found in vegetarian and vegan diets as they contain all essential amino acids found in animal protein. However, there is a controversy surrounding soy foods on whether too much soy can be harmful to your health.
Studies have shown that consuming too much soy can increase the potential of cancer risks, especially hormone-driven cancers, such as breast cancer. Since this topic has not been thoroughly researched, for now, the American Institute for Cancer Research states that women can safely consume up to three servings of soy foods a day, but should avoid a high soy intake and soy supplements during anti-estrogen treatments.
Although many vegetarian and vegan diets are based on soy, vegetarians and vegans don’t necessarily have to depend on soybeans or soy foods as dietary staples. For example, History teacher Ms. Stacy Rudzik often substitutes soy milk for almond milk. Her breakfast usually consists of avocado toast and at school, she eats mainly fruits and nuts. She eats an early dinner that generally includes seaweed wraps, Chipotle burrito bowls, or Thai or Lebanese food.
“I’m vegan,” Ms. Rudzik said. “I do eat some soy but not that much because I think too much soy is not healthy.”
Another alternative for soy foods is quinoa, a naturally gluten-free seed commonly referred to as a nutritional powerhouse. One cup of quinoa contains eight grams of protein and five grams of fiber. There are over 120 different varieties of quinoa hundreds of other ways to eat quinoa. It can be made into a broad variety of foods, including nut bars, cookies, cakes, pudding, salad, tater tots, pasta and even quesadillas.
Another option can be beans, which are high in both protein and fiber. Many beans, including lentils, lima beans, kidney beans and black beans work well in many dishes, including soups, salads, veggie burgers and burritos. Broccoli, cauliflower and kale are also other alternatives to soy products.
A healthy and well-planned vegetarian or vegan diet without soy can meet the requirements for proper nutrition for anyone.
TCHS School Newspaper