The Vegan Challenge

BY LIZ BROWNING



As a self-proclaimed guru of all that is fitness and nutrition, a two-week vegan challenge sounded like a piece of cake, or rather, a bowl of colorful fresh berries. No meat, no milk, no cheese, no eggs, no problem.
     Easier said than done? Absolutely. Shortly after accepting this self-imposed challenge, I went into panic mode. I kept asking myself, “How am I going to get enough protein and calcium?” and more importantly, “How will I live off of rabbit food for the next two weeks?” My initial outlook was anything but positive.

     With barely enough time to balance school, work and friends, I wondered whether I had bitten off more than I could chew. Eating right takes effort, plain and simple. This new vegan lifestyle took effort to a whole new level. Planning all my meals out ahead of time was tedious yet necessary. It was especially difficult to find recipes that were healthy, did not contain any animal products and, most importantly, were satisfying.
     I had to scrap more than 60 percent of my normal diet. I eat relatively clean compared to the average college student. Grilled chicken, quinoa, greens, fruit, oatmeal and an occasional cheese indulgence. That said, I love red meat, dark chocolate and a good glass of wine, all of which are fine in moderation, but growing up in the South, moderation isn’t exactly in my vocabulary. Portion control remains a work in progress.
     The first couple of days were the hardest. As a graduating senior, I’m already anxious, especially when sitting through an hour-long class. Adding hunger and protein deficiency to the mix didn’t make things easier. My cravings made it nearly impossible to concentrate, and when my stomach started answering questions before I did, I knew something needed to change. Almond butter and apple slices were the answer to my prayers.
     To keep my hunger at bay, my meals needed to include a healthy fat, a decent amount of protein and a low glycemic. Now what exactly is a low-glycemic carb?
     First things first: Not all carbs are created equal. A recent Harvard study describes the glycemic index as a way to measure the speed at which food is broken down in the digestive system. This food is turned into glucose, or sugar, before it enters the bloodstream. The index is scored on a scale from 1 to 100, 100 being pure glucose.
     The higher the food is on the glycemic index, the quicker it breaks down into glucose. A high score is 70 and above. I try to stick with foods below 50. Some examples of low-glycemic foods are oatmeal, beans and veggies. Low-glycemic foods contain a good portion of fiber and oftentimes a sufficient amount of protein and fat. High-glycemic foods, low in fat, protein and fiber, include baked goods, breads, juice and potatoes.
     Protein, fat and fiber are essential when it comes to keeping you full and moderating the release of sugar in the blood stream. High or regularly fluctuating blood sugar can cause insulin resistance, which is associated with conditions such as diabetes, high blood pressure and heart disease.
     I made sure the majority of the carbohydrates I consumed were from fresh fruits and vegetables. Earlier in the day I would eat one or two servings of a starchy carb, often a sweet potato, butternut squash or a whole grain of some variety.
     I wanted this challenge to improve my health as well as my fruit and vegetable intake. In the beginning, I realized my starch and grain consumption was through the roof. I relied on grains and processed soy products to make up for the dairy and meat I craved so badly.
     After the first week, I reevaluated my goals and what I had eaten the past week. Despite my initial panic, I realized I was getting plenty of protein from brown rice, protein powder, nut butters and combining two incomplete proteins, like brown rice and black beans, to make a complementary protein source. I eliminated the soy from my diet and cut back on the grains. I started exploring and testing out new recipes, which to my surprise were in fact healthy, vegan and satisfying.

     My two-week vegan challenge was eye-opening to say the least. Although I was successful, it was not a change that is here to stay. I am learning that moderation is the key to sustained success.