Vegan soul food offers an inventive and healthier take on classic soul food preparation. It keeps the signature flavor while omitting components sourced from animals and combining nutrient-dense, plant-based ingredients with tasty seasonings.
The centerpiece of many African American family get-togethers and enduring customs is soul food. It’s frequently considered a holiday meal essential. Traditional soul food is a cuisine that originated in the American South and includes, among many other things, collard greens, cornbread, macaroni and cheese, deep-fried chicken, and black-eyed peas.
Soul food is typically made up of foods that are heavy in fat, cholesterol, calories, and sodium—all of which have been linked to chronic disease among African Americans.
What Does Being Vegan Actually Mean?
You might be curious about what veganism entails and how it differs from vegetarianism as vegan diets gain popularity. The primary distinction is that a vegan diet doesn’t include any animal products or foods. Meat, fish, poultry, and shellfish are not allowed in vegetarian diets; however, dairy products, eggs, honey, and milk are allowed.
Foods That Are Not Vegetarian
Vegans abstain from all animal-derived foods. This implies that they must abstain from all forms of meat, fish, poultry, and dairy products, as well as honey and meals containing animal-derived ingredients like whey (derived from milk) or gelatin (derived from cows and pigs).
Vegans have a variety of plant-based eating options. Among the vegan options are:
- Fruits
- Veggies
- Nuts
- Grains
- Avocado, sesame, olive, and canola vegetable oils
- Legumes
- Grains-based goods
- Pasta
- Bread
- Soy-based foods such as edamame, tempeh, and tofu
- Nut butter and nuts
- Plant-based substitutes for dairy and meat
Dairy Alternatives and Vegan Meat
Although they still make up a very small portion of the population, the number of vegans and vegetarians has increased dramatically in recent years. Manufacturers increase their range of vegan choices in response to growing consumer demand.
There are frequently several vegetarian and vegan options available at health food stores. Conventional grocery store companies and retailers include Whole Foods, Trader Joe’s, and Walmart.
Alternatives to conventional animal-based products that are vegan include plant-based meat, milk, and dairy products. Their nutritional value varies, and some highly processed plant-based substitutes may have less protein, more saturated fat, and more sodium than the original. If you’re worried about the nutritional value, compare them on the label.
Among the plant-based, vegan substitutes for meat and dairy are:
- Meat substitutes derived from grains, legumes like black beans, mushrooms, and algae
- Texturized vegetable protein (TVP) or protein from soy or other beans can be found in plant-based deli and ground meat substitutes.
- Products that resemble cheese and are made with water, vegetable oils, or fats and additional vegetable protein
- Plant-based milk is made from rice, almonds, soybeans, oats, hemp, or other plants. It’s frequently supplemented with nutrients—like vitamin D—that vegetarians and vegans might not obtain.
Not Vegan
Any food containing animal products or their derivatives is not considered vegan. Among the non-vegan foods are:
- Meat
- Seafood and fish
- Chickens
- Eggs
- Sweetheart
- Milk
- Dairy items such as ice cream, cheese, and yogurt
- Prepared and packed goods made with components obtained from animals
Even though most prepackaged foods are made of plants, many of them are not vegan. This is due to the fact that they use goods or tissues derived from animals. For example, whey-containing bakery muffins or prepackaged egg-based noodles may turn vegans off.
Animal-based elements included in non-vegan food items include:
- Albumen is derived from eggs
- Beeswax
- Fat
- Tallow
- Some alcoholic beverages contain isinglass, a fish gelatin added after fermentation.
- Milk’s whey, lactose, and casein
- Pig and cow hides, bones, and connective tissue are used to make gelatin.
- Glycerol, which is occasionally derived from animal fat
- Food additive disodium inosinate is occasionally derived from fish or meat.
Advantages of a Plant-Based Diet
There are numerous possible health and environmental advantages to a vegan diet. You may be able to reach or keep a healthy weight by following a vegan diet that is high in nutrients and calories in a balanced manner. A vegan diet might also lessen the risk of certain chronic diseases.
Lowers Chance of Chronic Illness
A thoughtfully designed vegan diet may aid in the prevention of cardiovascular disease. And prevent your risk of developing diabetes, insulin resistance, coronary artery disease, stroke, and other potentially fatal illnesses.
Diets based on plant foods, fruits, and vegetables can help you maintain a healthy weight.
Boosts the Nutrient Content of Your Food
Some prefer to draw attention to the foods that vegans omit from their diets. However, compared to meat eaters, vegans consume significantly more of a number of vitamins, minerals, and other nutrients.
Among them are:
- Omega-3 polyunsaturated fats
- One kind of Omega-3 fatty acid is alpha-linolenic acid (ALA).
- Fiber
- Folate
- Vitamin E
- magnesium
- B1 vitamin
- B6 vitamin
- Vitamin C
What Dangers Can a Vegan Diet Pose?
A vegan diet won’t always be superior to your current eating habits. The argument that vegan diets are healthier than other diets containing some meat or animal products is not well-supported by the available data. This could be because there are fewer vegans in the population to investigate and that individual diets differ greatly.
Vegan delicacies like potato chips, coconut milk, and french fries are all possible. Consuming excessive amounts of them and ignoring unprocessed foods may cause you to receive insufficient amounts of nutrients. Certain vegan substitutes for cheese and meat are heavily processed. They might have more fat, sugar, or salt than the original.
There is a high range of foods that can improve your health and reduce weight gain and lifestyle conditions, or vice versa, just like with any other eating plan. Even if you eat largely nutritious, healthful vegan foods, you may lack key nutrients, vitamins, and minerals.
Having Inadequate Mineral and Vitamin Levels
You might need to consume fortified foods or take supplements if you adopt a vegan diet. Protein intake is lowest in vegan diets compared to all other diets, including vegetarian diets. They can also lack enough Omega-3 fatty acids, which are more readily obtained from animal diets.
You will not have enough Vitamin B12 if you eat a vegan diet without taking supplements because your body isn’t able to produce it; the only sources are animal products, supplements, and foods that have been fortified. The vegan supplement’s B12 is produced by bacteria.
Low intakes of the following are linked to vegan diets:
- B2 vitamin
- Niacin, or vitamin B3,
- D-vitamin
- Iodine
- Zinc
- Calcium
- Calcium
- Mineral Selenium
Insufficient Protein
Of all eating patterns, vegan diets often contain the least amount of protein.1 Every cell in your body is made of protein. It is necessary for cell replacement or repair. Children, teenagers, and expectant mothers all require it for development. Numerous health groups advise that you obtain 10–35% of your energy from protein.
Plant sources that are high in protein, such as nuts, seeds, legumes, and soy products, can provide you with all the protein you require.
Not Eating Processed Foods
When you think about protein, you may associate it with meat and dairy substitutes. Alternatively, you might frequently find yourself drawn to microwaveable vegan-prepared meals or frozen desserts.
If so, be aware that they may be too processed, have excessive amounts of sugar or salt, and have insufficient amounts of nutrients from plants that are healthy for you. This comprises phytochemicals, vitamins, minerals, and filling fiber. Furthermore, you might not obtain enough nutrients from other foods if you consume too much of them.
Rather than concentrating on nutrient density, producers of highly processed plant-based goods have prioritized palatability, flavor, and texture. Accordingly, these substitutes might include roughly the same calories as conventional meat or cheese products, but they would also contain fewer protein, zinc, B12, calcium, and potassium. They could also have more fat and salt. Reliability in nutrition is improved by limiting processed food intake.
Vegan Soul Food Aids in the Battle Against Obesity and Heart Disease
Most people associate delicious favorites like collard greens, fried chicken, mac n cheese, and black-eyed peas with soul food. These dishes are popular and frequently have a significant role in the customs of many African American families. It’s a traditional dish with African origins that flourished throughout enslavement.
However, traditional soul food is frequently prepared with excessive amounts of fat, salt, and pork, which goes against modern notions of what constitutes a healthy diet. Indeed, a number of medical professionals have identified soul food as a major contributing factor to the disproportionately high rates of obesity and heart disease that many Southerners—both black and white—face.
Despite being among the most susceptible to obesity and cardiovascular disease, African Americans frequently decline to participate in nutrition research. Vegan soul cuisine has become more and more well-liked in recent years. There are up to 45 soul food restaurants in the country that serve just vegan meals. Although that number might appear low in comparison to other eateries, she noted that their expansion has given customers more chances than ever to sample vegan soul cuisine.
Vegan soul cuisine is more closely aligned with its plant-based African roots, some have even gone so far as to refer to it as the true soul food. Naturally, not everyone enjoys vegan soul food, and it’s by no means the only solution to the country’s obesity and heart disease problems, which are especially prevalent in the black population. More long-term nutrition research, including African Americans, is required, as are more effective strategies for encouraging and sustaining healthier diets among this vulnerable population. Enhancements in physical exercise, sleep hygiene, and socioeconomic prospects have a significant role in the resolution.
Soul food enthusiasts are urged to experiment with creating healthier renditions of this classic dish by reducing the amount of salt, avoiding ingredients that contain fatty meat, and experimenting with other herbs and spices. Customers are advised to speak with their physician to determine which food selections are appropriate for their specific problems, as with any dietary intervention.
Here are some pointers for creating vegan versions of soul cuisine that are healthier:
- Use a creamy cashew sauce for a guilt-free, nutritious mac and cheese.
- Make friends with nutritional yeast: it can bring cheesy flavor to dishes without adding extra fat.
- Add flavorful vinegar and liquid smoke to your collard greens instead of bacon or ham hocks.
- Use applesauce or flaxseed diluted with water in place of eggs in your cornbread, and combine one cup of soy milk with two tablespoons of lemon juice to make buttermilk.
Go to a vegan soul food restaurant in your community. Many provide menu items and cooking lessons that showcase the delectable potential of vegan soul food.
Make vegetables the main attraction. About half your plate should include fruits or veggies. Squash, Brussels sprouts, sweet potatoes, and collard greens are tasty seasonal vegetable choices.
Spices and herbs should be boosted, by adding a great deal of flavor to your food, reducing the need for added oil and salt.
A Wrap-Up by Doc T Elliott
All forms of cattle, hog, chicken, fish, seafood, and meat products are prohibited in both vegan and vegetarian diets. Dairy, honey, eggs, and any products derived from animals are also avoided by vegans. A vegan diet can lower your chance of developing chronic illnesses and help you maintain a healthy weight. It lessens the effects of food production on the environment as well.
While plant-based comfort food may seem mysterious, most Vegan Soul Food Cookbooks provide simple, easily accessible, and healthful comfort food that anybody may enjoy. Understanding the fundamentals of veganism and its potential health benefits can motivate and educate you at the same time.