The concept of vegetarianism first gained cultural prominence in the 8th century BC, originating from a religious predecessor of Hinduism in Indian cultures. But even in Europe, during the 6th century BC, certain schools of Greek philosophy rejected the consumption of meat for ethical and, later on, for economic, ecological, or health reasons. A diet free from animal products is extremely versatile, while the transition towards more plant-based eating opens up a world of new and exciting culinary possibilities.
Animal products can easily be replaced with:. The vegan food plate offers a simple guide to healthy plant-based nutrition. The composition of the vegan plate corresponds to current scientific knowledge regarding the health effects of what we eat and drink on a plant-based die t. Vegans avoid consuming animal flesh, animal byproducts, and foods containing ingredients of animal origin.
These include:. The high consumption of animal-based products is one of the main causes of widespread lifestyle diseases such as obesity, diabetes, and cardiovascular disease.
In its position paper on the subject, the Academy of Nutrition and Dietetics writes that a well-planned vegan or vegetarian diet is suitable for all phases of life, including pregnancy, infancy, childhood, and adolescence. Furthermore, a plant-based diet reduces the risks of foodborne illnesses from salmonella and other bacteria, as well as exposure to environmental toxins.
With every diet — whether vegetarian, vegan, or non-veggie — good planning is essential in order to avoid nutritional deficiencies. Optimal nutrition is ensured by eating a balanced and varied plant-based diet while paying attention to critical nutrients. Nutritionists also recommend having a blood test done every year or two. Iron deficiency is the most common nutrient deficiency, worldwide. According to the World Health Organization WHO , about a third of the global population is affected by insufficient iodine intake.
In Europe, as much as half of the population is affected. However, an overdose of iodine can cause health problems. ProVeg provides further information on the topic in this article on how to prevent iodine deficiency with iodine-containing foods. Omega-3 fatty acids are an essential nutrient for the human body. Regardless of dietary pattern, individuals should meet the daily dietary requirements.
It can also make sense to use microalgae oils, which are a good source of omega-3 fatty acids for all dietary preferences, not just vegans and vegetarians. People who prefer to experiment in their own kitchen instead of buying animal-free ready meals are finding an increasing selection of great recipes in cookbooks and on blogs. And while people are often reluctant to give up their favourite dishes, many traditional meals can easily be veganised with a few tweaks.
As countless vegan cookbooks attest, a plant-based d iet promises pure enjoyment and satisfaction for the taste buds. ProVeg offers many delicious vegan recipes for all kinds of tastes. More and more consumers are questioning the consumption of animal-based products.
Believe it or not, yes! Oreos are vegan. Therefore many vegetarians do eat eggs. Some people choose to refrain from eating land animal meat but do eat fish, and are typically referred to as pescatarians. Vegetarians, on the other hand, do not eat fish. Popular plant-based milks include soy, almond, pea, coconut, oat, hemp, and rice. Each have a unique flavor and nutrient profile. Vegan breakfast options are endless! You can stick with the staples like cereal, toast, bagels, or oatmeal, or try something like a fruit smoothie.
For something heartier, try these simple banana pancakes or this amazing breakfast tofu perfect for breakfast sandwiches. This is not a complete vegan grocery list , of course, but I hope it gives you a little perspective about the wide range of options, and how most of the foods in a typical day on a vegan diet are foods you probably eat already. The plant-based meat market has exploded over the past few years, with even fast-food chains like Burger King jumping on board.
And healthy vegan food can be cheap. When you boil them down to the basics, nearly every vegan meal we eat after breakfast fits one simple structure: a grain, a green, and a bean. Burritos, soup, stir fry, spaghetti, salad, stews, and even pizza can all be considered a grain, a green, and a bean depending on what you put on it. Ready to get started? And check out our simple vegan meal plan for combining these into an actual daily diet. In fact, most vegans would tell you they now eat far more foods and greater variety than they ever did before.
The options for hearty, savory, and comforting plant-based meals are endless once you get the hang of it. Peanut butter can act as the base for a delicious sauce for Asian-flavored dishes, and hummus is a good spread for veggie wraps.
Soybeans are versatile additions to a vegan diet, too. Nuts and seeds are on your vegan diet list, providing healthy fats and protein. Choose an assortment, like almonds, walnuts, cashews, pistachios, hazelnuts, sesame seeds, sunflower seeds, flaxseeds and pepitas. Remember that nuts and seeds are high in calories, so stick with a 1-ounce serving, and opt for raw or roasted, without added sweeteners or salt, for the best health. Vegans have a wealth of whole-grain foods to choose from, including whole wheat breads and pastas and grains like brown rice, bulgur, barley, millet, oats, quinoa, rye, spelt and wild rice.
Again, how you serve them may shift once you go vegan. With pasta, forget cheese-based sauces and stick with vegetable-based ones, like a hearty puttanesca made with tomatoes, olives, onions, garlic and capers. However, studies suggest that the body can convert only 0.
This conversion may be increased somewhat in vegans 22 , Regardless of this, both chia seeds and flaxseeds are healthy. They also make great substitutes for eggs in baking, which is just one more reason to give them a try. The seeds of hemp, chia, and flax are richer in protein and ALA than most other seeds. Flaxseeds and chia seeds are also great substitutes for eggs in recipes. Tofu and tempeh are minimally processed meat substitutes made from soybeans. Both contain 9—20 grams of protein per 3.
Tofu, created by pressing soybean curds, is a popular replacement for meats. It makes a nice alternative to eggs in dishes such as omelets, frittatas, and quiches.
Tempeh is made from fermented soybeans. Its distinctive flavor makes it a popular replacement for fish, but it can also be used in a variety of other dishes. Fermentation can help reduce the amount of antinutrients that are naturally found in soybeans, which may increase the amount of nutrients the body can absorb from tempeh. The amount of vitamin B12 in tempeh also remains low and can vary from one brand of tempeh to another. Therefore, vegans should not rely on tempeh as their only source of vitamin B12 26 , Seitan is another popular meat alternative.
It provides about 18 grams of protein per 3. It is also contains iron, calcium, and phosphorus However, people with celiac disease or gluten sensitivity should avoid seitan due to its high gluten content. They should be eaten sparingly. Minimally processed meat alternatives such as tofu, tempeh, and seitan are versatile, nutrient-rich additions to a vegan diet. Try to limit your consumption of heavily processed vegan mock meats.
Vegans tend to consume smaller amounts of calcium per day than vegetarians or meat eaters, which may negatively affect their bone health. This seems especially true if calcium intake falls below mg per day 29 , For this reason, vegans should try to include calcium-fortified plant milks and plant yogurts in their daily menu. Those looking to simultaneously increase their protein intake should opt for milks and yogurts made from soy or hemp.
Coconut, almond, rice, and oat milks are lower in protein. Calcium-fortified plant milks and yogurts are usually also fortified with vitamin D, a nutrient that plays an important role in the absorption of calcium. Some brands also add vitamin B12 to their products. Therefore, vegans looking to reach their daily intakes of calcium, vitamin D, and vitamin B12 through foods alone should opt for fortified products.
To keep added sugars to a minimum, you can choose unsweetened versions. Seaweed is one of the rare plant foods to contain DHA , an essential fatty acid with many health benefits. Algae such as spirulina and chlorella are also good sources of complete protein. In addition, seaweed contains magnesium, riboflavin, manganese, potassium, and good amounts of antioxidants Iodine is an element that is found naturally in some foods and added to some salt products.
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