vegan
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Welcome
Welcome to c/vegan@lemmy.world. Broadly, this community is a place to discuss veganism. Discussion on intersectional topics related to the animal rights movement are also encouraged.
What is Veganism?
'Veganism is a philosophy and way of living which seeks to exclude—as far as is possible and practicable—all forms of exploitation of, and cruelty to, animals ...'
— abridged definition from The Vegan Society
Rules
The rules are subject to change, especially upon community feedback.
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Resources on Veganism
A compilation of many vegan resources/sites in a Google spreadsheet:
Here are some documentaries that are recommended to watch if planning to or have recently become vegan:
- You Will Never Look at Your Life in the Same Way Again
- Dominion (2018) (CW: gore, animal abuse)
Vegan Matrix Instance:
Vegan Dating App Veggly
A fun game you can play if you find yourself in an argument/debate:
Vegan Fediverse
Lemmy:
Mastodon:
Other Vegan Communities
General Vegan Comms
Circlejerk Comms
Vegan Food / Cooking
!homecooks@vegantheoryclub.org
Debate a Vegan
Vegan Food Scanner
Attribution
- Banner image credit: Jean Weber of INRA on Wikimedia Commons
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Well I've got a question I've been wondering about for a while, so since you offer advice I'll ask it here:
How do you get enough choline in your diet without spending a lot of money? Searching the web hasn't turned up an answer for me so far. Of all the vitamins and minerals known to nutritional science it's literally the only one I haven't figured out yet. I'm eating eggs for that (it's the number one non-vegan thing about my diet) plus a supplement, and it's still not quite up to the officially recommended level although I think it's probably good enough. But I'd like to not have to eat so many eggs and the research seems to indicate that dietary choline is somewhat important.
Ive never even heard of this before. Just searched it, found a random webpage
https://www.healthline.com/nutrition/foods-with-choline#vegan-sources
The second half of the list mentions vegan sources, including Cruciferous vegetables, lima beans, red potatoes, almonds, kidney beans and others.
So from that list —
I was hoping for an answer other than eating two cups of soybeans every day. I'm not even sure whether or not it's possible to get them at a reasonable price in this part of the world, but I guess I'll have to find out.
This is probably why 90% of usians dont get enough, as stated in the article. It's like this for Vit D around here too. No one gets enough vit D.
If youre really concerned about this one specific vitamin or mineral, Id ask your doctor, if you can, about it. Id guess its not something to be too worried about, but Id ask your doctor about it.
I'd never heard of choline before, but it seems to be available in decent amounts from soy beens, whole grains, peanuts, brussels sprouts and broccoli.
https://en.wikipedia.org/wiki/Choline#Content_in_foods
Choline indeed is an essential nutrient as your body cannot synthesise enough from other substances to maintain proper health.
Unfortunately, we cannot determine what is a good enough amount of dietary choline for you specifically. There isn't even a scientific consensus for the recommended dietary allowance (yet).
Instead, as I understand you're interested in the importance of choline for health, I'd recommend you read the scientific research specifically about vegetarian, vegan, and plant-based diets in relation to choline intake and their health outcomes.
Here's a literature review: https://www.academia.edu/3067-1345/2/4/10.20935/AcadNutr8085
_vegetarian and vegan diets supply lower choline levels than omnivorous diets, but overt deficiency is rare, likely due to nutrient interactions and potential overestimation of requirements. Increasing intake of animal foods to meet choline requirements may be associated with increased chronic disease risk _
They also noted that a single egg per day increases the risk on cardiovascular disease: a meta-analysis of 41 cohort studies found that consumption of one additional 50 g egg daily was associated with increased CVD risk.
Based on the findings in this study, I would recommend to the general public, whether vegan or not:
Cheap plant-based foods rich in choline are peanuts, almonds, edamame, tofu, flaxseed, sunflower seeds, mushrooms, and cauliflower.
Thanks, that article looks very helpful. It'll take me a while to read it but already it makes me want to go back to eating more spinach, for the betaine. I will at least start eating fewer eggs even if I don't go fully vegan.
Update: My usual supplier of beans does in fact have dried soya beans so I guess I'll be eating some of those.