Vegdot's Vegan Frequently Asked Questions
This FAQ was compiled by Michael Traub (,
and originally converted to HTML by Leor Jacobi of Vegan Action., and was originally found here:
See also the famous
Why Vegan web site, by Vegan Outreach. Be sure to order some printed version and hand them out to your non-veg friends!
- Why Vegan?
- Is This Group For Me?
- Definitions Of Words Commonly Used
- What Are Good Books For New Vegans?
- How Is "Vegan" Pronounced?
- A Little History
- What's Wrong With Free Range Eggs?
- And Normal (Battery) Eggs?
- What Can Be Substituted For Eggs?
- What's Wrong With Dairy Products?
- But Don't I Need Eggs And Dairy Products?
- Are Soy Cheeses Vegan?
- What About Honey?
- What Is Gelatin? Is There Any Alternative To It?
- What's Wrong With Wool?
- What's Wrong With Silk?
- What's Wrong With Down?
- What Is Cochineal/Carmine?
- What About Those Bugs, Flies Etc?
- Why Not Leather?
- What About Wines And Beers?
- And Sugar?
- Apples?
- Dried Bananas?
- Bread?
- Cereals?
- Crisps (Potato Chips)?
- Sheesh! Anything Else?
- What About Non-Food Household Items?
- Should I Be Worried About Getting Enough Protein On A Vegan Diet?
- Do I Need To Combine Proteins On A Vegan Diet?
- What About Vitamin B12 On A Vegan Diet?
- Should I Worry About Iron In A Vegan Diet?
- What About Calcium?
- What About Vitamin A?
- What About Vitamin D?
- Is Breastfeeding Vegan?
- Is Oral Sex Vegan?
- What About Infants And Children?
- What Is Miso?
- What Is Tofu?
- What Is Tempeh?
- What Is TVP?
- What Is Seitan?
- Can You Feed A Cat (Or Dog) A Vegan Diet?
- What Is Nutritional Yeast? / Which Ones Provide B12?
- What Are Some Groups That I Can Join Or Get Information From?
- Is That It?
Veganism may be defined as a way of living which seeks to exclude,
as far as possible and practical, all forms of exploitation of, and
cruelty to, animals for food, clothing or any other purpose.
In dietary terms it refers to the practice of dispensing with all
animal produce - including meat, fish, poultry, eggs, animal milks,
honey, and their derivatives.
Abhorrence of the cruel practices inherent in dairy, livestock and
poultry farming is probably the single most common reason for the
adoption of veganism, but many people are drawn to it for health,
ecological, spiritual and other reasons.
"Land, energy and water resources for livestock agriculture range
anywhere from 10 to 1000 times greater than those necessary to
produce an equivalent amount of plant foods. And livestock
agriculture does not merely use these resources, it depletes them.
This is a matter of historical record. Most of the world's soil, erosion,
groundwater depletion, and deforestation -- factors now threatening
the very basis of our food system -- are the result of this particularly
destructive form of food production" (Keith Akers, p. 81, "A
Vegetarian Sourcebook", 1989).
If the above section doesn't make any sense to you then probably
not. Please don't join this list and then denigrate those who have
chosen the above lifestyle. It will not be appreciated. If after
reading this FAQ you decide VEGAN-L is not for you, simply
unsubscribe by sending the message "signoff VEGAN-L" to
listproc@envirolink.org. If you are an ethical vegan or an
experienced vegetarian and have now decided to move to veganism
on ethical grounds then please stick around. If you're vegetarian or
"vegan" for health reasons only then there are a couple of other
groups you may prefer:
Fatfree (covers very low fat vegetarian and vegan food).
Veglife (a general vegetarian list, covers all sorts).
body sub veglife (your name)
If animal rights is your main concern then you may prefer:
AR-News (Animal rights news).
body subscribe ar-news (your name)
AR-Views (Animal rights discussions).
body subscribe ar-views
Please use AR-News for all AR news postings, not VEGAN-L.
If you're after a general veggie chat list try:
Veggie (general vegetarian chat list)
body subscribe veggie
Please don't post general chit-chat messages to VEGAN-L or messages
unrelated to veganism, no matter how important you feel the subject
is.
In case you've received this FAQ file from a friend and you aren't
actually a member but you are a vegan or an aspiring vegan, please
join us by sending the following message subscribe vegan-l
(Example: subscribe vegan-l John Smith)
If you want the digest (a whole day's messages combined into one
file) version add the line "set vegan-l digest" after the subscription
line when joining.
Vegan: excludes animal flesh (meat, poultry, fish and seafood),
animal products (eggs and dairy), and usually excludes honey and
the wearing and use of animal products (leather, silk, wool, lanolin,
gelatin...). The major vegan societies all disallow honey, but some
"vegans" still use it.
Strict vegetarian: originally meant vegan, now can mean vegan or
vegetarian. Pure vegetarian: as per strict vegetarian.
Vegan Nutrition, a Survey of Research by Gill Langley MA PhD
Vegan Nutrition, Pure and Simple by Dr. Michael Klaper
Friendly Foods by Ron Pickarski
The Vegan Cookbook by Alan Wakeman and Gordon Baskerville
Diet for a New America by John Robbins
The Gourmet Vegan by Heather Lamont
Power of your Plate by Neal Barnard
Animal Liberation by Peter Singer
Recipes from an Ecological Kitchen by Lorna Sass
Pregnancy, Children and the Vegan Diet by Dr. Michael Klaper
Compassionate Cook by PETA
The Seventh-Day Diet, by Chris Rucker and Jan Hoffman
The word was invented by Donald Watson in the 1940's. It is
pronounced "vee-gun". This is the most common pronunciation in the
UK today. No one can say this pronunciation is "wrong", so this is also
the politically correct pronunciation.
In the US, common pronunciations are "vee-jan" and "vay-gn" in
addition to "vee-gn", though the American Vegan Society says the
correct pronunciation is as per the UK.
Here are some of Donald's own words from the early years (1945):
'Vegetarian' and 'Fruitarian' are already associated with societies that
allow the 'fruits' of cows and fowls, therefore.. we must make a new
and
appropriate word... I have used the title 'The Vegan News'. Should we
adopt this, our diet will soon become known as the vegan diet and
we should aspire to the rank of vegans.
In order to get laying hens you have to have fertile eggs and half the
eggs will hatch into male chicks. These are killed at once or raised
as table birds (usually these days in broiler houses) and slaughtered
as soon as they reach an economic weight. So for every free-range
hen happily scratching around the garden or farm who, if she were
able to bargain, might pay rent with her daily infertile egg, a
corresponding male from her batch is enduring life in a broiler house
or has already been subjected to slaughter or thrown away to die.
Every year in Britain alone more than 35 million day-old male chicks
are killed. They are mainly used for fertiliser or dumped in landfill
sites. The hens are also culled as soon as their production drops. Also
be aware that many sites classed as free range aren't really free
range, they're just massive barns with access to
the outside. Since the food and light are inside the chickens rarely
venture outside.
The battery hen, from which the vast majority of all eggs are
produced and almost all products containing eggs (especially cakes)
suffers an even worse fate. The battery hen is an anxious, frustrated,
fear-ridden bird forced to spend 10 to 12 months squeezed inside a
small wire cage with up to nine other tormented hens. There are
usually many tiers of these cages in gloomy sheds which hold a total
of 50,000 to 125,000 birds. Caged for life without exercise while
constantly drained of calcium to form egg shells, battery hens
develop the severe osteoporosis of intensive confinement know as
caged layer fatigue. Calcium depleted, millions of hens become
paralyzed and die of hunger and thirst inches from their food and
water. Battery hens are debeaked with a hot machine blade once and
often twice during their lives, typically at one day old and again at
seven weeks old, because a young beak will often grow back.
Debeaking causes severe, chronic pain and suffering which
researchers compare to human phantom limb and stump pain.
Between the horn and bone of the beak is a thick layer of highly
sensitive tissue. The hot blade cuts through this sensitive tissue
impairing the hen's ability to eat, drink, wipe her beak, and preen
normally. Debeaking is done to offset the effects of the compulsive
pecking that can afflict birds designed by nature to roam, scratch,
and peck at the ground all day, not sit in prison; and to save feed
costs and promote conversion of less food into more eggs. Debeaked
birds have impaired grasping ability and are in pain and distress,
therefore eating less, flinging their food less, and "wasting" less
energy than intact birds.
Ener-G Egg Replacer, which is make from potato starch, tapioca flour,
leavening agents (calcium lactate (vegan), calcium carbonate, and
citric acid) and a gum derived from cottonseed. It's primarily
intended to replace the leavening/binding characteristics of eggs in
baking, but it can be used for nonbaked foods and quiches.
Alternative replacements (quantity per egg substituted for)
2 oz of soft tofu can be blended with some water and substituted for
an egg to add consistency. Or try the same quantity of: mashed
beans, mashed potatoes, or nut butters.
1/2 mashed banana
1/4 cup applesauce or pureed fruit
One Tbsp flax seeds (found in natural food stores) with 3 Tbsp water
can be blended for 2 to 3 minutes, or boiled for 10 minutes or until
desired consistency is achieved to substitute for one egg.
1 tsp. soy flour plus 1 Tbsp. water to substitute for one egg.
Dairy cows are made pregnant yearly to ensure they produce adequate milk.
In nature the calf would suckle for almost a year but nature, like the
calf, is denied by the dairy industry. Some calves may be separated from
their dams on the first day of life; others might remain for just a few
days. But as the inevitable by-products of relentless milk production each
will have to endure one of several possible fates. The least healthy bobby
calves will be sent to market to be slaughtered for pet food; to provide
veal for veal & ham pies; or for rennet to be extracted from their
stomachs for cheesemaking. Some females will be reared on milk substitutes
to become dairy herd replacements and begin, at 18-24 months of age, the
cycle of continual pregnancies. Some will be sold at market at 1-2 weeks
of age for rearing as beef in fattening pens and slaughtered after 11
months, often without sight of pasture. Up to 80% of the beef produced in
the UK is a by-product of the dairy industry. Over 170,000 calves die in
the UK each year before they are three months old, due largely to
neglectful husbandry and appalling treatment at markets. A few will be
selected for rearing as bulls, spending their lives in solitary confinement
serving canvas 'cows' and rubber tubes. Artificial insemination is now
responsible for 65-75% of all conceptions in the dairy herd. In the US the
vast majority of unwanted calves are reared for veal, all but around 12% of
them spending their short miserable lives in narrow crates (5'x2') on
wooden slats and without straw. Whilst none suffer such a fate in Britain
they are now exported for the purpose. In solitary confinement, unable to
turn around or groom themselves they must drink the only diet they are
allowed - a milk substitute gruel. Deliberately kept short of the iron and
fibre which would redden their fashionably white flesh, they will suffer
from sub-clinical anaemia and gnaw at the crates and their own hair for the
roughage they crave. Fed large doses of hormones and antibiotics to promote
growth and prevent the onset of infections caused by the stress of
confinement and malnutrition, they will suffer scours, pneumonia,
diarrhoea, vitamin deficiency, ringworm, ulcers or septicaemia. After 14
weeks, barely able to walk, they are taken over long distances to slaughter.
In 1905 the Lord Mayor's Cup at the London Dairy Show was won by a 24 year
old cow. Today it is impossible to find a dairy cow of that age. The cow
is usually sent for slaughter at five to six years, less than one quarter
of their expected lifespan. Ketosis, laminitis, rumen acidosis, bse,
mastitis, milk fever, staggers, liverfluke, lungworm and pneumonia are
just some of the diseases facing the short life of the dairy cow.
Just as the meat manufacturers would have you believe that you
need to eat meat, the egg and dairy producers are now spending vast
amounts of money promoting the healthy aspects of eggs and dairy
products. Eggs and dairy products contain large amounts of
cholesterol and saturated fats, which is
considered a major cause of heart disease. In a 1985 study published
by the J. Am. Med. Ass. dairy products were the major source of
saturated fat and cholesterol for 75 adult vegetarians living in the
USA, whose blood levels of cholesterol were higher than those of
vegans who ate no dairy produce. Dairy products contain lactose, a
milk sugar which the majority of the world's population is actually
unable to digest and is often found to be the cause of digestive
problems. Casein, the milk protein, has been shown to cause iron
deficiency anaemia from internal bleeding in many infants
and is suspected of causing juvenile diabetes. Milk products can also
be a cause of eczema, rash, mucous buildup, wheezing, asthma,
rhinitis, bleeding, pneumonia and anaphylaxis in children and adults.
Some soy hard cheeses contain casein which is a milk-product. Just
because something is "lactose free" doesn't mean it's dairy free. The
only true VEGAN hard cheeses in the U.S. are SOYMAGE and VEGAN
RELLA. In the U.K. there are vegan hard cheeses called SCHEESE and
TOFUCHEESE. There is also a vegan pre-grated parmesan style cheese
called PARMAZANO in the U.K.
Bees are often killed in the production of honey, in the worst case the
whole hive may be destroyed if the keeper doesn't wish to protect
them over the winter. Not all beekeepers do this, but the general
practice is one that embodies the attitude that living things are mere
material and have no intrinsic value of their own other than what
commercial value we can wrench from them. Artificial insemination
involving death of the male is now also the norm for generation of
new queen bees. The favoured method of obtaining bee sperm is by
pulling off the insects head. Decapitation sends an electrical impulse
to the nervous system which causes sexual arousal. The lower half of
the headless bee is then squeezed to make it ejaculate. The resulting
liquid is collected in a hypodermic syringe.
Gelatin (used to make Jell-o and other desserts) is made from the
boiled bones, skins and tendons of animals. An alternative substance
is called Agar-Agar, which is derived from seaweed. Another is made
from the root of the Kuzu. Agar-Agar is sold in noodle-like strands, in
powdered form, or in long blocks, and is usually white-ish in color.
Some Kosher gelatins are made with agar-agar, most are not. Some
things that are vegan that are replacing gelatin are: guar gum and
carrageenan. Only some 'emulsifiers'
are vegan. Gelatin is used in photography. Although the technology
exists to replace photographic film, its price is currently prohibitive
and there is insufficient demand. Hopefully, with the growth of
vegetarianism and veganism, this situation will soon change.
Scientists over the years have bred a Merino sheep which is
exaggeratedly wrinkled. The more wrinkles, the more wool.
Unfortunately, greater profits are rarely in the sheep's best interests.
In Australia, more wrinkles mean more perspiration and greater
susceptibility to fly-strike, a ghastly condition resulting from maggot
infestation in the sweaty folds of the sheep's over-wrinkled skin. To
counteract this, farmers now perform an 'operation' without
anaesthetic call 'mulesing' in which sections of flesh around the anus
are sliced away, leaving a painful bloody wound.
Without human interference, sheep would grow just enough wool to
protect them from the weather, but scientific breeding techniques
have ensured that these animals have become wool-producing
monstrosities.
Their unnatural overload of wool (often half their body weight)
brings added misery during summer months when they often die
from heat exhaustion. One million sheep die in Australia alone each
year from exposure to cold after shearing.
Every year, in Australia alone, about ten million lambs die before
they are more than a few days old. This is due largely to
unmanageable numbers of sheep and inadequate stockmen.
Of UK wool, 27% is "skin wool," pulled from the skins of slaughtered
sheep and lambs.
It is the practice to boil the cocoons that still contain the living moth
larvae in order to obtain the silk. This produces longer silk threads
than if the moth was allowed to emerge. The silkworm can certainly
feel pain and will recoil and writhe when injured.
The process of live-plucking is wide spread. The terrified birds are
lifted by their necks, with their legs tied, and then have all their
body feathers ripped out. The struggling geese sustain injuries and
after their ordeal are thrown back to join their fellow victims until
their turn comes round again. This torture, which has been described
as "extremely cruel" by veterinary surgeons and even geese
breeders, begins when the geese are only eight weeks old. It is then
repeated at eight week intervals for two or three more sessions. The
birds are then slaughtered. The main countries using this cruel
process are China, Poland and Hungary, where some 60 per cent of
down produced is live-plucked. The down market in the UK alone is
worth around 2.6 million pounds per year. The "lucky" birds are
plucked dead, i.e. they are killed first and then plucked.
Cochineal is a bright red colouring matter made from the dried
bodies of a Mexican insect Dactylopius coccus. Billions of these insects
are raised and destroyed each year for a red colouring that is used in
desserts, some strawberry soya milks, clothing, etc.
Why kill even insects if we don't have to? The same applies to using
killed insects for broaches, crushed insect wings for irridescent eye
shadow, or dying insects in jumping beans. Why promote even at this
level a callous disregard for living things around us?
I think for good reason, based on ethical intuition, that we are more
impressed by the kind-hearted soul who nets the flies to let them
out of the house alive versus the person hunting them down for
certain chemical death with a bottle raid. Even if our great White
Suburban hunter of houseflies uses a fly-swatter for ecological
reasons, the more admirable course pertains to the person who uses
a butterfly net to simply capture the fly for relocation outside.
This doesn't mean we have to let our houses be over-run by pests or
let our gardens be destroyed either. Common sense should prevail.
Many leather goods are made from the byproducts of the
slaughterhouse, so while you may not be contributing to the
destruction of animals, you will be contributing to the profits of these
establishments. Some leather is purpose made, i.e. the animal is
grown and slaughtered purely for its skin.
The Nov/Dec 1991 issue of the Vegetarian Journal has this to say
about leather: "Environmentally turning animal hides into leather is
an energy
intensive and polluting practice. The Kirk-Othmer Encyclopedia of
Chemical Technology states, "On the basis of quantity of energy
consumed per unit of product produced, the leather-manufacturing
industry would be categorized with the aluminum, paper, steel,
cement, and petroleummanufacturing industries as a gross consumer
of energy." Production of leather basically involves soaking
(beamhouse), tanning, dyeing, drying, and finishing. Over 95% of all
leather produced in the U.S. is chrome tanned. The effluent that must
be treated is primarily related to the beamhouse and tanning
operations. The most difficult to treat is effluent from the tanning
process. All wastes containing chromium are considered hazardous
by the U.S. Environmental Protection Agency (EPA). Many other
pollutants involved in the processing of leather are associated with
environmental and health risks. In terms of disposal, one would
think that leather products would be biodegradable, but the primary
function for a tanning agent is to stabilize the collagen or protein
fibers so that they are no longer biodegradable."
Wine is clarified, or cleared, after fermentation. Some of the
ingredients used include:
- edible gelatines (made from bones)
- isinglass (made from the swim bladders of fish)
- casein and potassium caseinate (milk proteins)
- animal albumin (egg albumin and dried blood powder)
In the UK beer (bitter) is also commonly fined using isinglass. Many
bottled bitters and most lagers are vegan. Guinness is not suitable for
vegans. Most spirits are vegan except for Campari (contains
cochineal) and some Vodkas (passed through bone charcoal).
Some refined sugars use bone charcoal as a decolourant. In the UK
Tate and Lyle and Billingtons sugars are free of animal substances.
British Sugar, trading as Silver Spoon (the largest UK supplier) state
that their white sugar is vegan but they cannot guarantee their
brown sugars as some bone charcoal may be used by their suppliers.
No data is presently available concerning sugar in other countries.
In the UK the shiny Washington red apples are glazed with shellac,
which is a resin produced from insects.
Many are dipped in honey. In the UK they often don't mention this
on
the label.
Some bakers grease the tins with animal fat. If you're using a local
bakery ask them what they grease their tins with. In the UK Allied
bakeries (makers of Allinson wholemeal) have stated they only use
vegetable oils.
In the UK all Kellogs products are unsuitable for vegans as Vitamin
D3 (of animal origin) is added. In the US some of Kellogg's cereals are
apparently vegan, Kellogg's Nutri-Grain cereal (plain "Wheat" variety
only) is a good vegan source of B12. Be careful though, the almond-
raisin variety contains animal based glycerin.
Many manufacturers use whey as the flavour carrier. Check with
your
local vegan society as to what crisps are vegan.
For sure. If a manufacturer can stick some part of an animal in
something, chances are they probably will. Learn to be a fastidious
label reader and avoid products not properly labelled unless you
know for sure that they are suitable for vegans. Buy products from
companies who make their stance on animal products known. Look
out for ethically vegan companies and support them when possible.
Some foods have "E" numbers listed in the ingredients, with no
mention as to the source of these E numbers. Ones to definitely avoid
include:
120 - cochineal
542 - edible bone phosphate
631 - sodium 5'-inosinate
901 - beeswax
904 - shellac
920 - L-cysteine hydrochloride
Un-numbered:
calcium mesoinositol hexaphosphate, lactose, sperm oil, spermaceti
Possibly animal derived:
101,101a,153,203,213,227,270,282,302,322,325,326,327,333,341a,3
41b,341c,
404,422,430,431,432,433,434,435,436,470,471,472a,472b,472c,472d
,472e,473,
474,475,476,477,478,481,482,483,491,492,493,494,495,570,572,627,
635
Un-numbered:
calcium hepatonate, calcium phytate, diacetin-glyceryl, glyceryl
diacetate, glyceryl triacetate, glycine, leucine, monoacetate,
monoacetin, oxystearin, triacetin and any unspecified flavourings.
Just about everything you see on the cleaning/personal hygiene shelf
of the supermarket has been force fed to animals and smeared in
rabbit's eyes. Worst of all they don't tell you that this is the case, and
they don't tell you what animal ingredients go into these products.
Buy products labelled as "Cruelty Free" or "Not tested on animals"
and "Contains no animal ingredients" when shopping. Some suitable
suppliers are listed in a later section. Oh, and when buying your
plates remember that "Bone China" really does contain bones.
No, not as long as you're taking in enough calories. Official
recommendations suggest that eating 8% of our daily energy as
protein will provide an adequate amount. National and international
recommendations for protein intake are based on animal sources of
protein such as meat, cow's milk and eggs. Plant proteins may be less
digestible because of intrinsic
differences in the nature of the protein and the presence of other
factors such as fibre, which may reduce protein digestibility by as
much as 10%. Nevertheless, dietary studies show the adequacy of
plant foods, as sole sources of protein as does the experience of
healthy vegans of all ages.
The main protein foods in a vegan diet are the pulses (peas, beans
and lentils), nuts, seeds and grains, all of which are relatively energy
dense. As the average protein level in pulses is 27% of calories; in
nuts and seeds 13%; and in grains 12%, it is easy to see that plant
foods can supply
the recommended amount of protein as long as the energy
requirements are met.
Frances Moore Lappe popularised the idea of protein combining in
her book "Diet for a Small Planet" in the '70s, however in her revised
edition: "Diet for a Small Planet 10th Anniversary Revised Edition"
she has since renounced it.
The 1988 position paper of the American Dietetic Association
emphasized that, because amino acids obtained from food can
combine with amino acids made in the body it is not necessary to
combine protein foods at each
meal. Adequate amounts of amino acids will be obtained if a varied
vegan diet - containing unrefined grains, legumes, seeds, nuts and
vegetables is eaten on a daily basis.
"Food combining" is another term for the Hay diet and has nothing to
do with the concept of protein combining.
The data on B12 is still coming in, so it is impossible to say "It's no
problem....", however, the latest information suggests that acquiring
enough B12 is not as problematic as it was once thought. If you are
concerned about inadequate B12, there are many foods which are
fortified
with B12, in addition to vitamin pills. Here is the most recent
information: From the book:
Simply Vegan: Quick Vegetarian Meals, by Debra
Wasserman and Nutrition Section by Reed Mangels, Ph.D., R.D.
Published (1990/1991) by the Vegetarian Resource Group,
P.O. Box 1463, Baltimore, MD 21203, (410) 366-VEGE.
ISBN 0-931411-05-X
Summary: The requirement for vitamin B12 is very low. Non-animal
sources include Nutri-Grain cereal (1.4 ounces supplies the adult
RDA) and Red Star T-6635+ nutritional yeast (1-2 teaspoons supplies
the adult RDA). It is especially important for pregnant and lactating
women, infants, and children to have reliable sources of vitamin B12
in their diets.
Few reliable vegan food sources for vitamin B12 are known. Tempeh,
miso, and seaweed often are labeled as having large amounts of
vitamin B12. However, these products are not reliable sources of the
vitamin because the amount of vitamin B12 present depends on the
type of processing the food undergoes.
Other sources of vitamin B12 are fortified soy milk (check the label
as this is rarely available in the US), vitamin B12 fortified meat
analogues (food made from wheat gluten or soybeans to resemble
meat, poultry or fish) [Midland Harvest products contain B12.], and
vitamin B12 supplements. There are vitamin supplements which do
not contain animal products.
To quote Vegetarian Times (August 1992, p. 60):
"Iron deficiency, unlike protein deficiency, sometimes is a real
problem, but meat is not the answer. The American Dietetic
Association said in 1988 that vegetarians don't have a higher
incidence of iron deficiency than nonvegetarians.
If you are concerned about getting enough iron, avoid eating iron-
rich foods along with substances that inhibit iron absorption: phyates
(found in high-bran and unmilled cereals), polyphenols (such as
tannins in tea) and calcium. Eat iron-rich foods along with foods
containing vitamin C, which aids absorption. Good sources of iron
include dried figs and prunes, dark-green leafy greens, legumes,
certain whole grains such as quinoa and millet, blackstrap molasses,
nuts and nutritional yeast. Acidic foods cooked in cast-iron pans are
also good sources of the mineral."
Green leafy vegetables such as kale are as good or better than milk
as calcium sources. Other good sources include: White/Wholemeal
bread, Taco Shells, Oats, Soyabeans, Tofu, Almonds, Brazil Nuts,
Pistachios, Sunflower Seeds, Sesame Seeds, Flax Seed, Carob, Carrots,
Cabbage, Garlic, Parsley Spirulina, Chives, Seaweed, Cauliflower, Okra,
Cassava, Figs, Papaya, Rhubarb, Molasses...
The National Research Council itself (which set the RDA values in the
first place), acknowledges that people have been able to maintain
calcium balance on intakes as little as 200 - 400 gm/day. They
recommended the 800 mg/day because of the excessively high
protein diet of most Americans (see NRC, Recommended Dietary
Allowances, 9th Ed., 1980, p. 120-29)
Preformed vitamin A is not needed by the body, it can be
synthesized by ingestion of carotene (often called provitamin A).
Excess consumption of pre-formed Vitamin A can be dangerous. Good
Carotene sources include: Green leafy vegetables, yellow fruits and
vegetables.
Preformed vitamin D is not needed by the body, it can be
synthesized by exposure to sunshine of dehydrocholesterol present
in the skin. Vitamin D created this way lasts in the body for many
months such that it is possible to "top-up" one's vitamin D levels over
the summer for the coming winter. Excess consumption of pre-
formed Vitamin D can be dangerous. The Vitamin D in cow's milk is
artificially added. In the UK margarine is fortified with vitamin D by
law and some soya milks are also fortified.
Don't be silly! Of course it is. It harms no creature (don't tell my wife
I said that) and provides vital sustenance for another. Vegan
mothers commonly breast feed for longer periods of time than other
mothers, as they are unwilling to use dairy based infant
supplements. Vegan infant formulas are available now.
Is that you again? Go away! :-)
Oral sex is vegan even though it may involve putting flesh in your
mouth,
as it shouldn't really involve any cruelty or exploitation, and said
flesh is taken out again eventually and returned to its rightful owner.
If you decide to swallow any bodily liquids, well, once again, no one
else has suffered to provide them, so it's up to you... I doubt if
anyone has done very much research on the health aspects of this,
though.
Oh and by the way, many condoms have casein added. Two that are vegan are
"Excalibur" and "Vis-a-vis" from Sagami.
According to the American Dietetic Association, vegetarian diets can
meet all nitrogen needs and amino acid requirements for growth. A
vegan diet, to be on the safe side, should be well planned, and
probably include fortified soy milk. If you live in a cold climate and
you don't intend to get your child out in the sun a lot after you finish
breastfeeding then a vegan source of vitamin D should be added to
their diet. Children need more of the essential fatty acids than adults
so a bit more fat in their diet is a good idea. Also keep the fiber
content down, their under-developed digestive systems can't handle
it. Generally the energy content of their meals should be higher than
for adults. You should also ensure that they get a regular supply of
B12.
Miso is made from fermented soybeans, and usually is found in a
paste form. It is used as a flavoring agent, and for soup stocks.
Storing Miso: If it is a dark miso, like hatcho miso, or red miso, it will
keep for a while unrefrigerated, especially if it is 3 year miso.
However, it does not hurt to refrigerate it. If it is sweet miso like
yellow, mellow white, or sweet white, it will not keep unless
refrigerated. Also, if the miso has been pasteurized, it should be kept
refrigerated. Warning! Some Japanese brands of Miso contain fish stock!
Nutritional value, per tablespoon:
calories 36 g. protein 2 g. carbs 5 g. fat 1 g. sodium
629 mg.
(from Pennington, "Food Values of Portions Commonly Used")
Tofu, or Soy Bean Curd, is essentially curdled soymilk minus the
liquid (a parallel is the way cheese is made from dairy). Its natural
flavor is quite mild, but its natural ability to absorb the flavors of
other ingredients has led it to be called a culinary chameleon. It's
found in several varieties, from soft (silken) to extra-firm style. Soft
tofu is often used to make frostings for cakes, dips for chips and
vegetables, while the firmer styles are often found in stir-fries and
soups. Frozen tofu is an excellent substitute for ground beef in many
recipes. Tofu is usually found in the refrigerator sections of stores,
near the vegetable or dairy sections.
Tempeh is a somewhat meatlike substance made from cultured
soybeans. It is used in dishes like barbeque, and has a rather strong
taste compared to tofu.
Textured Vegetable Protein (or TVP) is a meat-like substance that is
used to boost the nutritional content of meals, while still remaining
relatively attractive-tasting. TVP usually contains "defatted" soya
flour, and is very low fat. It is quite often sold in mixes for meat
substitute dishes, and can often be found in bulk bins in health food
stores. It is
sold in a dehydrated form and requires re-hydration before using.
Seitan is a form of wheat gluten. It is a high protein, low fat, no
cholesterol (of course, all vegan food is cholesterol free) food that is
usually found in the refrigerated section of most organic
groceries/health food stores. It is usually near the tofu and typically
comes in small tubs (like margarine tubs). It is brown and sometimes
comes in strips 1/4 to 1/2 inches thick. Seitan is made from whole
wheat flour which is mixed with water and kneaded. This dough
undergoes a simple process of rinsing and mixing, to remove the
starch and some bran, until a gluten is obtained. After boiling in
water, this glutinous dough is called Kofu, which can be further
processed in many ways. One of which is seitan. Kofu becomes seitan
by simmering in a stock of tamari soy sauce, water and kombu sea
vegetable. Seitan can be used in sandwiches, or to make dishes such
as sweet and sour seitan, seitan stir fry, salisbury seitan, etc. It can
be made at home from scratch or with a commercially available mix.
Some companies produce vegan seitan products such as Meat of
Wheat by Ivy foods.
Neither is a vegan by nature -- dogs are omnivores, and cats are
carnivores. While both dogs and cats belong to the class carnivora,
this doesn't mean a lot, so does the panda bear and they are near
vegan. By nature cats and dogs wouldn't eat anything like what is
commonly found in a can of pet food either. Special diets must be
provided for cats, as they require an amino acid called taurine --
found in the muscles of animals. Synthetic taurine has been
developed, and is used in commercial (non vegetarian) cat foods.
Vegetarian cats should be fed it as a supplement. Taurine deficiency
can result in blindness and even death. Cats also require pre-formed
vitamin A and arachidonic acid. All known vegan cat foods contain
these essential ingredients. Ask your vet about changing your pet's
diet if concerned.
Not only is it possible to feed most cats and dogs a non-meat diet, it
is also desirable. Buying "normal" pet food is supporting the same
meat industry with its attendant cruelty, exploitation, waste, and
environmental damage that veganism is so opposed to. Why should
ten horses/cows/chickens/ducks or something have to suffer and die
every year just to support your pet cat/dog? This is not a matter of
"imposing your beliefs" on your pets (or companion animals, or
whatever you call them) since you are not forcing them to eat it and
you are not stopping them eating local wildlife on their wanderings
round the neighbourhood. Also animals don't have morals or beliefs.
They do whatever is necessary to survive, with no preference one
way or the other about the impact on anything else. We however can
make moral/ethical decisions - like the decision to be vegan. In the
wild, surviving may mean "kill something or else starve to death,"
but if your animal is being fed anyway, this becomes unnecessary. It
is also no more unnatural for a pet cat/dog to be eating vegan food
than any other food. Firstly, the domesticated cat/dog bears little
resemblance to its wild cousins so we're already in an artificial
situation. Secondly, the whole act of feeding it from a tin (as opposed
to letting it find food for itself) is unnatural, so you might as well
make the best of it. Thirdly, the actual contents of
the tins of commercial pet food bear no resemblance to what a
cat/dog would eat in the wild anyway... Could you imagine your
darling moggy killing horses and cows and going deep sea ocean
fishing for tuna?
Products:
Wow-Bow Distributors
Call Nature's Recipe for location of a distributor near you.
Canine/Feline Anergen III, a vegetarian diet for
food sensitive cats, contains special high-protein vegetables.
Wysong Corporation
Harbingers of a New Age
[vegecat supplement for vegan or lacto-ovo-vegetarian cats]
Nature's Recipe
[Vegan canned food and kibble for dogs]
Pet Guard,
[vegan canned dog food]
Famous Fido's Doggie Deli Inc.
[Vegetarian cookies, croissants and bagels for dogs]
Natural Life Pet Products, Inc.
(For dogs) Available from veterinarians and pet food centers.
Evolution Healthy Pet Food
Nutritional yeast (saccharomyces cerevisiae) is a food yeast, grown
on a molasses solution, and comes in powder or flake form. It has a
pleasant-tasting, cheesy flavor and can be used directly on
vegetables, baked potatoes, popcorn and other foods as a condiment.
It is different from brewer's yeast or torula yeast. It can often be
used by those sensitive to other yeasts.
Yeasts are not animals! Yeasts are part of the group fungii. They
were originally considered to be plants even though they do not
produce chlorophyll, now they have their own kingdom.
Ms. Carlyee Hammer at Universal Products indicates that only one variety of Red Star
nutritional
yeast (product number T-6635+) is fortified with B12 at the level of
8 ug/g.
Vegan Groups:
Australia:
The Vegan Society (NSW)
Organization For Farm Animal Liberation
Vegan Society of Australia
Canada:
Canada EarthSave Society
Canada Earthsave describes itself as "an educational non-profit
organization that promotes awareness of the environmental and
health consequences of our food choices.
Germany:
ANIMAL PEACE e.V.
ANARCHISTISCHE TIERRECHTS-AKTION (ATA)
c/o Autonomes Zentrum.
Heidelberg
MUT - MENSCHENRECHT UND TIERRECHT e.V. (people for human and
animal rights) Grueneburgweg.
VEGANE OFFENSIVE RUHRGEBIET
c/o CILA, Braunschweiger Str. 22, 44145 Dortmund
Maqi - für Tierrechte, gegen Speziesismus (for Animal Rights, Against Speciesism)
Hagenbacher Str.
United Kingdom:
The Vegan Society
publishes "The Vegan" quarterly, free with
membership
United States:
American Vegan Society
publishes "Ahimsa" magazine.
Vegan Action
Vegetarian Resource Group
publishes "Vegetarian Journal"
Cruelty-free products information
AEsop, Inc.
Amberwood
Animal Rights Catalog
The Body Shop -- in local shopping centers
some of its products may contain dairy and a couple
even contain lanolin.
Heartland Products
Humane Alternative Products
Beauty Without Cruelty
Heart's Desire
Humane Street USA
Spare the Animals
Newsletter: "Style with Substance", quarterly
$2 per issue or $8 for 1 year subscription.
YOUR BODY, Unit 53, Milmead Industrial Estate, Mill Mead Road,
MARTHA HILL Ltd., The Old Vicarage, Laxton, Corby, Northants,
NN17 3AT
Mail Order Book Outlets and Food Outlets
Foods of India
Sinha Trading Co. Inc.
Garden Spot Distributers
(bulk foods, speciality items)
Harvest Direct
(TVP, Sauces, Herbs, Mixes)
The Mail Order Catalog
(Cookbooks, TVP, Instant Gluten Flour, Nutritional Yeast)
Soyfoods Center Catalog
Walnut Acres
(Organic foods, kitchenware, pantry items)
Rainbow Natural Foods
Paradise Farm Organics
EarthSave
Periodicals
Good Medicine,
Physicians Committee For Responsible Medicine
Animal Rights Organizations
MUT - MENSCHENRECHT UND TIERRECHT e.V. (people for human and
animal rights)
Humane Society of the U.S.
.
FARM (Farm Animal Reform Movement)
Farm Sanctuary
P.O. Box 150, Watkins Glen, NY 14891, Phone: 607-583-2225
(Responsible, along with the North American Vegetarian Society,
for getting veggie burgers in the local Burger King. They are
currently trying to set up another sanctuary in California).
Farm Sanctuary - West
PETA (People for the Ethical Treatment of Animals)
National Anti-Vivisection Society
Friends of Animals
(Currently overseeing the "Free Corky" campaign in response
to the movie "Free Willy".)
Psychologists for the Ethical Treatment of Animals (PSYeta)
