“Vegan nutrition is a form of nutrition that you completely remove animal food from your life”, Dietitian Emel Terzioğlu Arslan, tells what to know and be careful about this diet.
Vegan or vegetarian
Although veganism is confused with the more common and more known vegetarianism in our country, there are actually important differences between them. In the vegetarian diet, animal foods are not consumed, as in veganism, but not all people who adopt this style are fed the same way. Others can consume animal foods such as dairy products or eggs while not eating meat, fish, chicken. In the vegan diet, no animal food, including honey, is definitely consumed. In fact, vegan-fed individuals do not only change their eating habits. They also refuse any consumption that causes animal exploitation. In other words, although there are reasons such as healthy eating, environmental protection or religious beliefs on the basis of veganism, the most important reason seems to be respect for animals.
Sources of protein for vegans
Vegan people can consume all foods of vegetable origin. The most curious in this diet is how these individuals meet their protein needs. In fact, it is not as difficult as they think they meet their protein needs. Good protein sources where they can consume dried legumes, especially peas, beans, chickpeas, lentils and soy products, and tofu, peanut butter, cashews and other oilseeds. In addition, whole grains such as brown rice, oatmeal, quinoa, chia seeds and bulgur are good sources of protein for vegan diets.
Pay attention to these
People who have adopted the vegan diet should pay attention to some points. As vegans do not consume foods of animal origin (especially meat), they may occasionally lack micronutrients such as vitamin B12 and iron. For this reason, they may need to have a blood test periodically and take supplements for these vitamins and minerals. Also, since they do not consume milk and their products, they cannot get enough calcium. For this reason, many vegan may be at risk of osteoporosis. In some periods, they may need supplements in terms of calcium.
We cannot say “Vegan nutrition is healthier”
Since vegans are fed with fiber foods such as fruits, vegetables, whole grains and vegetable proteins, their immune systems are getting stronger. Some studies show that vegan diet can have many positive effects on health. Hypertension, obesity, diabetes and some types of cancer, especially cardiovascular diseases, are less common in vegan diets than non-vegans. However, all this does not mean that vegan nutrition is very healthy. As a result, since many foods are removed from the diet in this diet, those who eat vegan should definitely check their health periodically and monitor whether they get enough nutrients.