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.
