Going Vegan: the Pros and Cons
In the town where I live, vegan cafes and restaurants are popping up everywhere. ‘Going vegan’ is suddenly a hot topic for all sorts of reasons, including ethical and environmental considerations. But is it a healthy option for someone with MS?
Most of the popular MS diets are low in saturated fat. A vegan diet includes only food from plant-
An adequate supply of protein is essential if you have MS, As a vegan diet eliminates meat, poultry, fish and dairy produce, you may wonder where your protein will come from. Plant sources of protein include pulses (peas, beans, lentils, chickpeas); soya products; nuts and seeds; mushrooms and quinoa – a type of grain which is a complete low-
You will almost certainly need to take supplements to replace some of the vitamins and minerals normally found in animal produce. These include vitamin B12, vitamin D, and Omega 3 fatty acids, all of which are extremely important for people with MS, who are often deficient in them even when eating a normal diet. Current research suggests that people with MS need a much higher daily intake of vitamin D than the average healthy person, and I will be covering vitamin D in a future blog. In the meantime, you can ask your GP to test your levels of vitamin D and B12, and your doctor or MS nurse can advise on dosages. Omega 3, which you would normally get from eating fish, can be replaced with one tablespoon per day of either chia seeds, or ground flaxseed.
If you decide to change your diet, it’s much easier to do it gradually. Start with just vegan breakfasts or lunches, or have an all-
You can find lots of helpful information on a vegan diet at the Vegan Society website (www.vegansociety.com), and they have a selection of recipes to get you started. You can also find some delicious recipes in the cookbooks by Ella Woodward, who used a vegan diet to help her recover from a chronic medical condition.
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Vegan Paella (Serves 4 people)
Here’s a simple but impressive recipe to get you started. Artichoke hearts, which provide the ‘meaty’; texture, are readily available in supermarkets, but you can replace them with two chopped Portabello mushrooms if you prefer. Be careful not to overcook this dish, or the vegetables will go mushy.
1 cup (180g) long grain brown rice
3 cups (750ml) vegetable stock
1 teaspoon turmeric
1 red pepper and 1 yellow pepper, deseeded and sliced
1 tablespoon olive oil
1 teaspoon chilli flakes
2 teaspoons smoked paprika
2 large or 4 smaller tomatoes, chopped
1 cup (75g) frozen green beans
1 cup (120g) frozen peas
1 can artichoke hearts, drained and quartered
Juice ½ lemon
A handful of chopped fresh coriander or parsley
Salt and pepper
Put rice, stock and turmeric in a saucepan. Bring to boil, turn down heat, and simmer, covered for 15 minutes. Add peas and beans, bring back to boil, and simmer for about another 10 minutes, or until all liquid is absorbed.
Meanwhile, soften peppers in oil for 5 minutes in a large pan. Stir in spices and tomatoes, and continue to simmer on a low heat for another 10 minutes. Stir in artichoke hearts and combine with rice, peas and beans Season with salt and pepper and stir in lemon juice and herbs before serving.