The vegan diet has gained considerable popularity all over the world, also in Poland. It is used by both ecologists, people who want to lead a healthy lifestyle, and those who treat it as a way to lose weight or improve health. In short, veganism is a strict type of vegetarianism that excludes both meat and all animal products from the menu: eggs, dairy products. What do vegans eat and is this way of eating really healthy?
There is no doubt that such a diet helps in combating many diseases, including lifestyle diseases, which include, among others, obesity or hypertension. It contributes to weight loss, but it will not be suitable for everyone and, unfortunately, it is not without flaws.
Vegetarians and vegans. What can and what can’t?
The main difference between vegetarians and vegans is that the former exclude only certain animal products from their menu. Vegans exclude them completely, consuming only products of plant origin. It is also important how we prepare the dishes – it is most recommended to eat vegetables in their raw form, it is acceptable to cook them, however, any heat treatment may result in the loss of valuable vitamins and ingredients.
What can vegans eat, i.e. the food pyramid excluding products of animal origin:
- Wheat, rye, oats, rice, millet,
- Fruits and vegetables,
- Legumes, nuts, mushrooms, sea algae and oil plants (e.g. linseed),
- Plant milk – soy, rice, instead of cow or goat milk,
- Tofu – curd cheese obtained from soy milk, as a substitute for normal cheese,
The latter two products are allowed, but in moderation. In addition, you should limit, but not exclude, the consumption of: honey, coffee, tea and sugar.
Advantages and disadvantages
It is not without reason that there are disputes about whether veganism is actually such a healthy form of eating. Its advantages include:
- Reducing the risk of obesity,
- hypertension,
- diabetes,
- cardiovascular diseases,
- gallstones and gallbladder,
- some cancers,
- constipation,
- hemorrhoids,
- Tooth decay.
Among the disadvantages, there is one basic one: such a diet leads to energy and nutritional deficiencies. It provides too little protein, vitamin D, B12, calcium, iron, zinc. Residues of plant protection products and fertilizers present in vegetables are also a threat, and an unbalanced, vegan diet can cause various diseases: rickets, anemia, osteoporosis, protein malnutrition, neurological disorders, menstrual disorders, diarrhea, etc. In children, it can lead to to mental and physical underdevelopment. That is why veganism is not recommended for children and adolescents – a lacto-vegetarian diet will be more suitable.
Deficiencies in a vegan diet can be prevented by taking supplements with vitamin B12, vitamin D (and sun exposure), and sources of calcium can be found in soy milk, legumes and green leafy vegetables. Nuts, sesame seeds and algae will supplement iron. Wheat products, seeds, soybeans, lentils, broad beans, peas and beans will help provide protein.