Veganism and health as a vegetable diet affects the body
How does the relationship between veganism and health look like? Experts often emphasize that vegetables in our diet are missing, but what happens to the body when we rely solely on the plant diet? Read whether veganism is healthy and how to develop your plan of action, deciding in this way of eating.
Veganism and health – will not the transition to this type of diet have any negative consequences? In the end, vegan diet, or vegetable, means giving up animal products, such as meat (including fish and seafood), dairy products, eggs honey is based on plants, fruits, vegetables, cereals, pods, nuts and seeds.
In broader terms veganism is understood as a lifestyle chosen for ethical reasons and covers other spheres, such as cosmetics, clothes or entertainment. Vegetable diet, to be healthy, should be based on unprocessed vegetable products.
Veganism is a lower risk of heart disease and cancer
According to the American Dietetic Association, properly planned vegetarian diets, including strictly vegetarian and vegan diets, are healthy, meet dietary needs and can provide health benefits in the prevention and treatment of certain diseases
A plant-based diet is not a novelty – people have been eating this way for a long time, and now also in many corners of the world, plant products are the basis of the diet.
Well-planned vegetarian diets are suitable for people at all stages of life, including pregnancy and lactation, infancy, childhood, adolescence, and for athletes.The nutrition method based on plant products is characteristic of the longest and most healthy living communities in the world. prove that the more products of animal origin in the diet, the greater the risk of heart disease, many types of cancer, diabetes, obesity, dementia and premature death .The diet based on full-value plant products not only counteracts the disease, but is able to undo heart disease in advanced WHO classifies meat products (such as cured meats) into the group of carcinogenic ingredients along with asbestos, tobacco and exhaust fumes.
Protein, iron and calcium in the vegan diet
One of the most important doubts about ‘veganism and health’ is the possibility of providing some nutrients only from plant products and whether there is enough protein in such a diet. never too much and it is only found in animal products, as a result, the average inhabitant of developed countries eats twice as much protein as needed, which results in chronic diseases.In practice, the diet providing the right amount of calories also provides enough protein. combine a variety of sources to get all the essential amino acids, and the body breaks down proteins into amino acids and creates them from it.
Another doubt concerns iron and the fact that plant foods contain only non-heme iron, which is absorbed to a lesser extent (while 40% of iron in animal products is heme iron). However, there is increasing concern about the danger of excess iron (which may be The iron is an oxidant and its excess means an increased risk of cancer, heart disease, diabetes, and infection.The best is the level of iron close to half of the norm.This ingredient is present in large quantities in green-leafed vegetables (all types of salads, rocket , buckwheat, spinach, parsley, etc.), as well as in pods (soybeans, white beans, red lentils), bran and wheat germ, millet, pumpkin seeds and sesame seeds, as well as in nuts.
When it comes to calcium, it is better absorbed from plant foods than from milk, which is sometimes presented as the only source of it. The most is in green vegetables (watercress, kale, broccoli, spinach), poppy seeds, sesame, almonds, figs Its good source is nut and peanut butter, as well as products enriched with this element, such as plant drinks and tofu.
What is the vegan diet based on?
The basis of a vegan menu is primarily fresh fruit and vegetables, preferably seasonal, but also frozen food.There is no way without a supply of various pods (dry and canned), from which you can quickly prepare chops and pasties for bread, as well as pasta, rice, groats. Nuts and seeds are not only an addition to dishes, but also the basis of vegetable milks that you can make at home. It is worth having dates and other dried fruits and peanut butter that can be added to cocktails or healthy sweets. especially the smoked pepper that gives the dishes a taste of smoked meat, black salt kala namak flavored with eggs or yeast flakes to add a taste of cheese.The full taste of umami, which may be missing at the beginning, are soy sauce, miso paste and dried tomatoes. Do not forget about mushrooms that are great they are suitable for chops.
Though at first it may seem that after excluding meat, dairy products and eggs, there will not be much left, only appearances.” Vegetable cuisine is full of flavors, very diverse and extremely innovative. Just browse books or blogs with vegan recipes to see how inventive There may be methods of using products that are almost always served in a traditional diet in the same way, for example meringues and chocolate mousse from aquafabs (water from canned legumes), potato cheese sauce, carrot salmon, chickpea scrambled eggs, spicy “wings ” of cauliflower and recipes for chops or patties made of groats and pods.We do not need ready-made products like vegetable meats, sausages, cutlets, cheese. vegetable diet convince you, but you think you can not go vegan, because you love your mother’s cheesecake ore imagine pizza without cheese – do not give up! Apply a plant diet every day, and let the holiday go away (if not every day).It would be a pity to deprive myself of the beneficial effects of this way of feeding because of such a trifle.
In addition to special cases (people with deficiencies, athletes) there is no need for accurate planning and calculation of nutrient content in meals.It is enough that the menu will be varied, possibly as much as possible based on unprocessed products.The content of nutrients in a given product, such as oranges, can fluctuate significantly (it is affected by the season, soil, and storage).
In addition, we can not predict what part of the component will be used by the body.The ingredient that is not in the vegetable diet is vitamin B12.We need very little, but the consequences of its deficiency are serious, so you should take a supplement with this vitamin (100 mcg per day).