Vegan food and life
Vegan diet means a diet completely without animal food. No animal products? What can you eat at all yet, and is still healthy? Vegans hear these questions very often. Nevertheless, it is good for you, without animal foods and products.
Why as a Vegan life?
The motivations of Vegans are different. The actual and most common Motivation is the protection of animals. Because a vegan lifestyle is not only characterised by a vegan diet, the General consumption of animal products is largely avoided.
A 100% vegan lifestyle is to be implemented in today’s society is very difficult, since very many of the products are of animal origin or with animals. This relates to the taking of medicines, clothing, cosmetics, household cleaning products, and much more.
In the age of factory farming, animal testing and farming, the animal takes in organic farming of animals is a significant, for Vegans decisive role. In food production it is mainly used animal products, because they are generally cheaper as the ingredients are of plant or synthetic origin.
Vegan food is healthy
For health reasons, a further drive for a lot of Vegans are. A healthy balanced diet generally contains plenty of fruit and vegetables, but little meat. For the prevention and treatment of many diseases, especially of cardiovascular disease, it is recommended to the healthy diet, Yes even a prerequisite.
Among the diseases, the obesity, a disease whose origin is rich in the unhealthy, cholesterol-and fat-containing diet is now. Studies, for example, of Newby et al. and Huang et al., suggest that a balanced vegetarian or vegan diet can counteract the risk of becoming overweight, reduce and follow-on diseases such as type 2 Diabetes.
Also, in certain diseases, such as Multiple sclerosis, rheumatism or to assist in cancer therapy, it is recommended a diet with a low proportion of animal products. Here, the Trend is moving strongly in the direction of the vegetarian or vegan diet.
Ingredients vegan kitchen
Also, the vegan cuisine can be very varied and tasty. The waiver of products of animal origin does not automatically mean a monotonous restriction. The vegan kitchen replaced a lot of animal food, without striking taste. Milk, for example, is replaced by rice-, soy – or oat milk.
Eggs can be replaced in cooking by eggs set of products – for example, a vegetable powder based on soy protein and baking with banana, applesauce or Oil.
The from the connective tissue of pork and beef produced gelatin is now included in many foods as a gelling agent. As a vegan Alternative is Agar, are pectin and carob fruit.
Instead of meat, Vegans often use the well-known Tofu.
Tofu as substitute for meat
Tofu is a relatively flavor-neutral, solidified curd made from soy beans, has long been an integral part of Asian cuisine, and now also in Western countries, vegetarians and vegans, enjoys great popularity. Tofu is rich in protein, for main meals, and desserts suitable and thus, for example, in the Form of smoked tofu, an excellent Alternative in the vegan kitchen. Meat can just as well be replaced by Avocado, soy or oyster mushrooms.
In addition, a large selection of vegan meat substitute products can be found in every supermarket today. Because the demand for vegan foods increases, also grows the offer. Thus there are, for example, vegan cheese, made from soy, Silken tofu, nutritional yeast, or yeast melt.
Among the foods that Vegans avoid, also honey. In the vegan diet, honey is beet just by sugar, agave, or maple syrup substituted.
In General, vegan substitute products are considerably more expensive than the conventional variant. However, they are not necessary for a balanced diet.
Vegan feed – what to eat?
The following food could be in a healthy vegan diet:
- plenty of colorful fruits and vegetables
- energy-supplying carbohydrate sources such as potatoes, rice and pasta
- tonic protein sources such as legumes, and meat replacement products
- healthy fat sources such as Avocado, seeds, and linseed oil
- Nutrient suppliers, such as fresh herbs, sprouts and seeds
Risks of vegan diet
Although Vegans are supplied, thanks to their fruit and vegetable-oriented diet is often more vitamins than others, they often lack vital nutrients. Because some of the nutrients are contained mainly in animal products. Who wants to eat, but alone of herbal products, should be in the selection and compilation of the dining plan in this regard, greater care is taken.
Nutrients, and their adequate intake should you look for in a vegan diet are:
- Vitamin B12
- Omega-3 Fatty Acids
Malnutrition, specifically contrary to control
So, for example, be in the vegan diet often criticized low intake of calcium, which is important for the hormonal balance and the nervous system, by the appropriate diet to prevent. Recommended regular consumption of Kale, broccoli, spinach, nuts, hazelnuts, whole grain products and sesame seeds. The simultaneous intake of Vitamin D can promote the absorption of calcium.
The requirement of iron can be covered in sufficient green vegetables, fresh herbs, and legumes. Here, as in iron, you should not accommodate, ideally in combination with Vitamin C and better, in conjunction with coffee or tea.
Omega-3 fatty acids, the brain and heart activities, are to be found primarily in walnuts, and high-quality Oils, such as linseed oil. Zinc and selenium, all of which women often have too little, are included in nuts. Iodine is added to most salts, the supply of this trace element is usually not a problem.
The most well-known deficiency of a vegan diet is the Vitamin B12 deficiency. The vitalizing and the nerve growth-promoting Vitamin, is found in various cabbage varieties, lettuce, as well as in seeds and sprouts.
Since Vitamin B12 works in the metabolism, tight with the folic acid together, you should also pay attention to their feed. Rich in folic acid, for example, raw vegetables. Vitamin B12 deficiency is not a vegan Problem: many Omnivore struggle with Nutrient deficiencies.
Nutrient supply to check regularly
To check whether it is also supplied as a Vegan with all the nutrients you should make every one to two years of blood, and by a doctor. A normal blood picture is not enough in this case.
In certain cases, it may be advisable to use a deficiency of nutrient supplements to compensate. Appropriate dietary supplements are found in any well-stocked drugstore market. Whether these are equivalent to a well-balanced diet, is highly controversial.
Conclusion: what is a vegan diet healthy?
The vegan diet can’t bring – if you pay attention to a balanced nutrient supply quite a few health benefits, not to forget: the positive influence on animal and nature.
Caution is warranted, however, in population groups with a particularly high nutrient requirements such as young children, Pregnant or Breastfeeding. In these groups, the German society for nutrition and the Federal centre for health education of an exclusively vegan diet advise.
General information on the topic
Tofu as a meat replacement
Tofu is no longer reserved for vegetarians. Meanwhile, the Asian soy food has found a permanent place in many European cuisines. Rightly so, because Tofu is not… more