Kale, lentils, and brown rice

Making Sense of Minerals

Dietary minerals are chemical elements required by living organisms, other than the four elements carbon, hydrogen, nitrogen, and oxygen that are present in almost all organic molecules. Many elements are essential in relative large quantities: you need to consume 200 milligrams or more of them each day. These “bulk minerals” or macro-minerals in order of […]

walnuts

Choosing Healthy Fats

Fat is essential to your health because it supports a number of your body’s functions. Fat enables the fat-soluble vitamins A, D, E and K to be absorbed from food and regulates cholesterol metabolism. Fat is made up of several fatty acids (containing long chains of carbon and hydrogen atoms), bonded to a glycerol. They […]

Black-eyed peas, corn, and kale

Promoting Healthy Protein

Protein forms many body structures, including muscles, skin, and hair. It also forms enzymes that catalyze chemical reactions throughout your body. Protein molecules are composed of amino acids. Uniformed friends, relatives, and even strangers often ask vegans and vegetarians where they get their protein. When this happens to me, I treat it as a teachable moment. In reality, we need […]

Steel-cut oats with blueberries, flax seeds, and grated brazil nut

Counting on Carbohydrates

Most carbohydrates contain four Calories per gram. They can be simple or complex, depending on the number of sugar units they contain. Simple carbohydrates (sugars) contain one sugar unit, while complex carbohydrates (starches and fiber) contain three or more. Simple sugars are absorbed quickly, and raise blood sugar levels rapidly. This spike in blood sugar […]