Author: M. Fayyadh Muyassar
Although the vegan diet was defined early on in The Vegan Society’s beginnings in 1944, it was as late as 1949 before Leslie J Cross pointed out that the society lacked a definition of veganism. He suggested “The principle of the emancipation of animals from exploitation by man”. This is later clarified as “to seek an end to the use of animals by man for food, commodities, work, hunting, vivisection, and by all other uses involving exploitation of animal life by man”
So what do vegans eat?
A great deal – soon you will find a whole new world of exciting foods and flavors opening up to you. A vegan diet is richly diverse and comprises all kinds of fruits, vegetables, nuts, grains, seeds, beans, and pulses – all of which can be prepared in endless combinations that will ensure you’re never bored. From curry to cake, pasties to pizzas, all your favorite things can be suitable for a vegan diet if they’re made with plant-based ingredients.
For a healthy vegan diet:
- eat at least 5 portions of a variety of fruit and vegetables every day
- base meals on potatoes, bread, rice, pasta, or other starchy carbohydrates (choose wholegrain where possible)
- have some dairy alternatives, such as soya drinks and yogurts (choose lower-fat and lower-sugar options)
- eat some beans, pulses, and other proteins
- choose unsaturated oils and spreads, and eat in small amounts
- drink plenty of fluids (the government recommends 6 to 8 cups or glasses a day)
If you choose to include foods and drinks that are high in fat, salt or sugar, have them less often and in small amounts.
Good sources of calcium for a vegan diet include:
- green, leafy vegetables – such as broccoli, cabbage, and okra, but not spinach (spinach does contain high levels of calcium but the body cannot digest it all)
- fortified unsweetened soy, rice, and oat drinks
- calcium-set tofu
- sesame seeds and tahini
- brown and white bread (in the UK, calcium is added to white and brown flour by law)
- dried fruit, such as raisins, prunes, figs, and dried apricots
A 30g portion of dried fruit counts as 1 of your 5 A Day, but should be eaten at mealtimes, not as a snack between meals, to reduce the impact of sugar on teeth.
What are the Benefits?
A growing number of people are choosing to eat less meat. There are many reasons people may choose to make this shift, but health is often cited as a popular motive.
Limited research has shown whether these diets could lower the risk of developing specific types of cancer. Researchers found that eating less meat lowers a person’s risk of developing cancer – even the most common types of cancer. Compared with regular meat-eaters, we found the risk of developing any type of cancer was 2% lower for low meat-eaters, 10% lower in pescatarians, and 14% lower in vegetarians/vegans.
Researchers found that low meat-eaters had a 9% lower risk of colorectal cancer compared with regular meat-eaters. Previous research has also shown that a higher intake of processed meat in particular is associated with higher colorectal cancer risk. They also found that vegans/vegetarians and pescatarians had a lower risk of colorectal cancer, however this was not statistically significant.
They also found that women who ate a vegan diet had an 18% lower risk of postmenopausal breast cancer in comparison to regular meat-eaters. However, this association was largely due to the lower average body weight seen in vegan women. Previous studies have shown that being overweight or obese after menopause increases the risk of breast cancer. No significant associations were observed between postmenopausal breast cancer risk among pescatarians and low meat-eaters.
Vegan diets were linked with lower breast cancer risk in women. Foxys Forest Manufacture/ Shutterstock
Pescatarians and vegetarians also had a lower risk of prostate cancer (20% and 31% less respectively) in comparison to regular meat-eaters. But it is not clear whether this is because of diet, or if it’s due to other factors – such as whether or not a person sought cancer screening.
As this was an observational study (meaning they only observed changes to a participant’s health without asking them to make changes to their diet), this means we can not know for sure if the links we’ve seen are directly caused by diet, or if they’re due to other factors. Although researchers adjusted the results carefully to take into account other important causes of cancer, such as smoking and alcohol consumption, it’s still possible other factors may still have influenced the results we observed.
It’s important to note that simply eliminating meat doesn’t necessarily make your diet healthier. For example, some people who follow a vegetarian or pescatarian diet may still eat low amounts of fruits and vegetables and high amounts of refined and processed foods, which might lead to poor health.
Most evidence showing an association between lower cancer risk and vegetarian or pescatarian diets also seems to suggest that greater consumption of vegetables, fruits, and whole grains may explain this lower risk. These groups also don’t consume red and processed meat, which is linked with higher colorectal cancer risk. But more evidence will be needed to fully explore the reasons for the results they observed.
The links between red and processed meat and cancer risk are well known – which is why it’s widely recommended people aim to limit the amount of these foods they consume as part of their diet. It’s also recommended that people consume a diet rich in whole grains, vegetables, fruits, and beans as well as maintain a healthy body weight in order to reduce their risk of cancer.
In Indonesia, vegan restaurants are quite difficult to find. However, do not worry if you are a vegan who is on vacation or living in Bandung, there are several vegan restaurants that you can visit. Bandung is indeed one of the cities with a variety of delicious culinary tours. There are so many, you can easily find a restaurant or place to eat that is full of people at every point in this city. Launching from the Hello Sehat page, vegetarianism is a diet that focuses on the consumption of foods made from plants. In a sense, people who are vegans will not eat foods that come from beef, chicken, pork, and other animals.
Vegan Restaurants in Bandung
So, if you are a vegan in Bandung, here are some recommendations for vegan restaurants that you can visit:
1. Kehidupan Tidak Pernah Berakhir
The first recommended vegan place to eat is Kehidupan Tidak Pernah Berakhir. The name of this restaurant is indeed quite unique. You can buy all kinds of healthy foods that are all plant-based. Although all menus are made from plants, the way they are served is still delicious. For example, satay or rendang meat that tastes similar to real meat but is made from plants so it is safe for vegans.
Vegan Restaurant Kehidupan Tidak Pernah Berakhir located on Jl. Pajajaran No.63, Pasir Kaliki, Cicendo, Bandung City, open from 07.00-20.00 WIB.
Burgreens is a restaurant that is suitable for vegans or lovers of healthy food. This vegan restaurant provides a variety of Asian to Western food menus that taste good but are still healthy. So, for those of you who are vegetarian, Burgreens is suitable as an option as one of the vegan places to eat in Bandung. Burgreens is located at Jalan Cimanuk No. 6 (Beside Organic Store), Riau, Bandung City. Open from 08.00-20.00 WIB.
3. Fortunate Coffee
Fortunate Coffee is also a vegan restaurant in Bandung. This vegan restaurant provides Asian and Western food menus made from vegetables and various kinds of plants. At Fortunate Coffee you can enjoy vegan satay that is no less delicious than meat satay in general. In addition, there is a wide variety of delicious drinks available. Fortunate Coffee is located at Jalan Kebon Sirih No. 21, Kebon Jati, Bandung City. This vegan restaurant is open from 10.00-19.00 WIB.
4. Kitchen Veggie
Another recommended vegan restaurant in Bandung: Kitchen Veggie. This vegan restaurant is located at Jalan Mekar Agung No. 53A, Mekarwangi, Kec. Bojongloa Kidul, Bandung City. Kitchen Veggie offers a variety of vegan menus, such as tofu meatballs, kwetiau, fried rice, and many more. One of the favorite menus at Kitchen Veggie is Mushroom Steak, which tastes no less delicious than beef steak. If you are curious to try the vegan menu at Kitchen Veggie, you can come from 10.00-21.00 WIB.
The main challenge for a vegan is to be smart so that the body’s nutritional needs are still met, even though the food sources are limited. Keep a variety of foods consumed every day so that the body gets complete nutrients. Most importantly, take the time to control your diet and pay attention to every nutrient contained in the types of food you consume. That way, the risk of the body developing health problems due to nutritional deficiencies will not happen to you. It may take some time for you to adjust. The longer and more consistent you do it, the easier this change becomes a habit that is not difficult to do.
By the way, if you are interested in how to make your instant noodle taste more unique, you should check this article out!