Veganism is one of the varieties of radical vegetarianism, which implies the exclusion of meat and animal products, including eggs and dairy products from the menu. What can vegans eat then? Is veganism he althy?

Veganism: what is this?

Veganism , orvegan diet , is strict vegetarianism. Nevertheless, lovers of vegan diets are not only ecologists or people who want to lead a he althy lifestyle, but also those who want to lose weight or improve their he alth. Indeed, thevegan diet helps fight many diseases, especially the so-called civilization , and contributes to weight loss. Unfortunately, it is not without flaws, therefore it is not intended for everyone.

Veganism vs vegetarianism: what's the difference?

Vegetarians can only exclude certain animal-based foods from their diet. Vegans cannot eat any of these types of foods.

Read also: The Grain Diet. Cereal products in the diet

Veganism: what do vegans eat?

Veganism presupposes the consumption of only plant-derived products . At the base of the vegan food pyramid are cereal-based products such as:

  • wheat,
  • rice,
  • rye,
  • millet,
  • oats,
  • fruit,
  • vegetables.

The middle level of the pyramid consists of legumes, nuts, mushrooms, oil plants (linseed, sunflower, sesame and pumpkin seeds) and sea algae.In this group you can also find substitutes for cow's or goat's milk , i.e. plant-based milk, most often soy or rice milk, as well as cheese that can be replaced with tofu (cottage cheese obtained from soy milk). These foods should be eaten in moderation.

At the top of the pyramid there are products whose consumption should be limited (but not excluded!), I.e.

  • sugar,
  • honey (if someone thinks it's not an animal product),
  • coffee,
  • tea.

The way you prepare the food is also important.Eating raw is best if possible.Cooking is also acceptable, but be aware that heat treatment reduces the content of vitamins and minerals in food.

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Veganism: is there a he althy vegan diet?

A vegan diet reduces the risk of:

  • obesity,
  • hypertension,
  • cardiovascular diseases,
  • type 2 diabetes,
  • neoplastic diseases (including colorectal cancer, breast cancer and lung cancer),
  • gallstone disease.
  • gallbladder,
  • constipation,
  • hemorrhoids,
  • tooth decay.

Unfortunately,incorrectly composed can lead to energy deficiencies , as well as many nutrients: protein, vitamin B12, vitamin D, calcium, iron and zinc. The residues of plant protection products and fertilizers are also a threat. A poorly balanced vegan diet increases the risk of the appearance of:

  • anemia,
  • rickets,
  • osteomalacia and osteoporosis,
  • protein malnutrition,
  • thyroid goiter,
  • neurological disorders,
  • menstrual disorders,
  • diarrhea (as a result of an excess of dietary fiber).

In children, an unbalanced diet can, in extreme cases, lead to physical and mental underdevelopment.

Read also: VEGETARIAN DIET - a way for a good and long life

See which vegetable products are rich in protein:

See the gallery of 8 photos

Veganism: How to prevent nutrient deficiencies?

A reliable source of vitamin B12 for vegans is a vitamin sold in a pharmacy as a supplement. On the other hand,sources of vitamin D will be sun exposure in the spring and summer periodand vitamin D supplementation (in the autumn and winter period).

In turn, the sources of calcium will be: soy milk (which in addition to calcium is enriched with vitamins B12 and D), as well as legumes, green leafy vegetables, algae, sesame seeds, figs and nuts, which are also enriched with iron . Spinach, leaf beet and beetroot are bad sources of calcium because it is poorly absorbed (binds to oxalate and is excreted from the body). In a vegan diet, the sources of protein can be:

  • soybeans,
  • lentils,
  • broad beans,
  • peas,
  • beans,
  • nuts,
  • cereal products,
  • seeds.

How to go vegan without harming your he alth?

A sudden transition from traditional diet to veganism is not advisable.You should gradually get used to a vegan diet , i.e. start by slowly reducing the amount of meat and sweets in the menu at the cost of vegetables and fruits. You also need to change the way you prepare your food.Frying should be limited on a vegan diet. It is recommended to cook and stew dishes.

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