Comment on Veganuary

JetpackJackson@feddit.org ⁨10⁩ ⁨hours⁩ ago

• corvi@piefed.social ⁨10⁩ ⁨hours⁩ ago

  You can pretty much survive on black beans and onions. You’re unlikely to be lacking most nutrients in a first world country, even eating tons of junk food.

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  • sundray@lemmus.org ⁨9⁩ ⁨hours⁩ ago

    Red beans and rice is a good dish that will give you vital protein.

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    • bdonvr@thelemmy.club ⁨7⁩ ⁨hours⁩ ago

      And a bit of lime juice for acid will make it taste great and round out a few more vitamins.

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      • FrickAndMortar@lemmy.world ⁨6⁩ ⁨hours⁩ ago

        And combat scurvy!

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    • JetpackJackson@feddit.org ⁨8⁩ ⁨hours⁩ ago

      Ooh I love red beans and rice! Epic

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  • sharkfucker420@lemmy.ml ⁨7⁩ ⁨hours⁩ ago

    Corn, beans, and squash is technically a viable diet and was used by a few native american groups for centuries. Its a full protein and very nutritionally dense.

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    • redknight942@sh.itjust.works ⁨43⁩ ⁨minutes⁩ ago

      milpas

      en.wikipedia.org/wiki/Milpa

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• 9blb@feddit.org ⁨9⁩ ⁨hours⁩ ago

  There are no nutrients that are exclusively available via meat/dairy. The only thing you might miss out on is B12, but that’s usually supplemented in a lot of the vegan substitutes/junk food alternatives already. Anything else you’ll get pretty easily by simply eating your regular veggies, beans, legumes etc.

  If you truly care about nutrients, then get your blood tested and have them check what you are actually lacking, and then adjust or supplement your diet accordingly. Chances are that you are already low on something even when eating animal products.

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  • JetpackJackson@feddit.org ⁨8⁩ ⁨hours⁩ ago

    Thanks for the advice, iirc I got my blood tested when I was doing some allergy tests so I’ll look at those and see what my levels were. I do know that I’m low on vitamin d cause I take a supplement for that

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  • tar@lemmy.zip ⁨6⁩ ⁨hours⁩ ago

    There are no nutrients that are exclusively available via meat/dairy.

    that’s not true

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    • ProdigalFrog@slrpnk.net ⁨5⁩ ⁨hours⁩ ago

      Which ones are exclusive?

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  • RedMari@reddthat.com ⁨7⁩ ⁨hours⁩ ago

    Exactly. Can get everything but b12 from plants. Can’t get fiber without plants though.

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    • rbos@lemmy.ca ⁨6⁩ ⁨hours⁩ ago

      Tempeh and nutritional yeast are a good start there, but you may need supplements, yes.

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• flamingos@feddit.uk ⁨6⁩ ⁨hours⁩ ago

  Vitamin B12 is the main one that’s hard to get. It’s not really natural to any foods apart from animal products.

  Iodine is also a tough one. Though you’re probably deficient in this anyway depending on how much sea food and dairy milk you eat. Technically iodine isn’t natural to milk, but we feed iodine supplements to dairy cattle.

  You can get enough of both of these by drinking enough fortified plant milks, but it’s like half a litre a day and idk I find that’s just a lot.

  I’m personally just lazy and take supplements, the Vegan Society here in the UK do ones that are affordable and have everything you need in them. If you live far enough north or south you should be taking vitamin D supplements anyway, at least during the winter.

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  • Wilzax@lemmy.world ⁨6⁩ ⁨hours⁩ ago

    Nutritional Yeast is a good savory seasoning that supplements b12

    Iodized salt is a good source of iodine and doesn’t really taste different from the fancy salts when it’s dissolved in a sauce or stock, so use it as your cooking salt and you’ll be fine

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    • flamingos@feddit.uk ⁨5⁩ ⁨hours⁩ ago

      Sure, but the supermarkets I go to don’t stock them. Besides, multivitamins are easier, cheaper and supplement other things (like the vitamin D).

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• Zagam@piefed.social ⁨8⁩ ⁨hours⁩ ago

  Its not that hard. Gorillas are vegan, they do fine. So are my goats.

  i quit meat a bunch of years ago, I try to eat a varied diet, and try to mix greens and grains. I get a check up about once a year and all my blood work comes back fine.

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  • CottonSeed@slrpnk.net ⁨6⁩ ⁨hours⁩ ago

    gorillas are not vegan. they eat their butt cookies (an animal product), and they eat bugs. but besides that, veganism is an ethical stance, and there is no proof they have ever considered the ethics of animal exploitation.

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• mootny@sh.itjust.works ⁨6⁩ ⁨hours⁩ ago

  Iirc just rice and beans cover all essential amino acids so nothing to worry about. Obviously, in the real world scenario the diet will be more varied than that with veggies and grains and stuff so the vitamins/fatty acids will be covered as well. If you want to get real numbers there are apps for this, for example Chronometer - pretty cool. So overall I’d say don’t worry about it, just eat enough and different foods, supplement with B12 and check the bloodwork yearly.

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• toxicbubble@lemmy.world ⁨9⁩ ⁨hours⁩ ago

  vitamins, nutritonal yeast

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• HootinNHollerin@lemmy.dbzer0.com ⁨5⁩ ⁨hours⁩ ago

  You just short nutrition powder

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• surewhynotlem@lemmy.world ⁨7⁩ ⁨hours⁩ ago

  Eat the rainbow.

  But you can ease in. Replace one of your meat dishes with a chickpea or lentil or bean dish.

  And be careful with the fiber at first. If you jump straight into a high fiber diet, you’re gonna shit yourself for a few days.

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• DerisionConsulting@lemmy.ca ⁨8⁩ ⁨hours⁩ ago

  Even if you eat meat, a multivitamin a day is a good idea.

  As for the thing that people always bring up, protein, the lazy way is to make air-fried tofu to replace chicken in various dishes. If you airfry tofu, you don’t really need to prepress/drain if before you cook it, just cut it into pieces and put it in the air frier for 8 minutes.

  If you’re anti-vitamin for some reason and you don’t mind being a little trashy, B12 is what you are likely to be short on with a vegan diet. Look at the amount of B12 in an energy drink. If you drink a 1/4 of a can a day, you have your B12 covered.

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