Veganism is one of the diets that have become widespread with vegetarianism in our country recently. Vegan nutrition is a diet that is mostly preferred as a lifestyle and based on not consuming animal food.
What is Veganism?
Veganism is based on not consuming any animal products, including honey, eggs, dairy products. Vegan diet, in which plant-based foods are consumed instead of animal foods, is preferred due to healthy living, environmental and ethical reasons.
Vegans refuse to consume foods of animal origin. Vegans do not consume products such as butter, eggs, red meat, chicken, fish, milk and dairy products (cheese, yogurt, cream), bones, offal, honey, cream. Fur and leather materials are also included in this category.
If the vegan diet is not fed properly, some deficiencies such as calcium, protein, vitamin B12 and vitamin D may occur. However, such problems do not occur in a properly applied vegan diet. Healthy results can be achieved with a well-balanced vegan diet.
Differences Between Veganism and Vegetarianism
Veganism is mixed with vegetarianism, which is more known in our country. In a vegetarian diet, animal foods are not consumed as in veganism. However, there are many variations of vegetarianism. Some may not consume meat, chicken and fish, but only milk and dairy products. In veganism, these rules are much stricter. No products derived from animals, even honey, cream, are consumed in this diet.
How should a vegan diet be?
A vegan diet excludes poultry, fish and seafood, animal meat, milk from cows, goats and other animals, eggs, honey and other animal foods. In addition, there is no tallow, whey, honey, bone and bone broth. In short, materials from animal bodies are not consumed in a vegan diet. So, what foods are consumed?
Soy milk, almond milk, coconut milk, rice milk instead of cow's milk
Cheese made with tofu or soy milk instead of cheese
Mixtures with starch or potatoes instead of eggs,
Tofu, grains and vegetables instead of meat, chicken and fish
Molasses instead of honey, rice syrup, apple syrup,
Olive oil instead of butter
Vegan yogurt made with vegan yeast and soy milk instead of yogurt is consumed in a vegan diet.
Positive Effects of Vegan Nutrition on Health
A vegan diet is a high fiber diet. Therefore, it has positive effects on digestive system health.
It is rich in antioxidants.
Since it is a vegetable and fruit-based diet, vitamin and mineral intake is high.
Since foods with saturated fat and cholesterol are not included in a vegan diet, heart health is protected.
It reduces insulin resistance.
Vitamin B12 deficiency can occur if care is not taken in a vegan diet. Vitamin B12 deficiency can cause memory problems, depression, anemia, growth retardation. In addition, muscle loss may occur due to insufficient protein intake. For this reason, values should be checked regularly in vegan nutrition and vegan nutrition should be well balanced.