A vegan diet consists of vegetables, fruits, nuts, seeds, grains and other foods derived exclusively from plants. Most people who eat this way cite concern for their health and an aversion to consuming animals and zoonotic products as their motivation. But is a vegan diet, although rich in plant-derived vitamins and fiber, actually a step toward a healthy lifestyle?
What are the benefits of going vegan?
The average vegan diet has more vitamins and fiber and less saturated fat than those containing meat and dairy. Since it is the fats that provide more calories than other nutrients, vegans eat less energy-dense meals. That’s why they typically have a lower BMI (body mass to height ratio) than meat eaters. This is also associated with a lower risk of exceeding blood cholesterol standards, and therefore a lower incidence of cardiovascular disease. And how to lower LDL cholesterol without giving up meat altogether? This can be done by limiting its consumption so that it makes up a maximum of 15% of the daily diet. Both red and white meat can be replaced with protein-rich plant-based products – beans and other legumes, tofu cheese, nuts and seeds. It is also worth reaching for dietary supplements.
How to balance a vegan diet?
Excluding any food group from the diet potentially risks deficiencies in certain micronutrients. By avoiding animal products, we opt for a diet low in calcium, vitamin D and B12, iron, zinc and omega-3 fatty acids. Therefore, if we follow it, we need to properly balance our meals and provide the listed nutrients from other sources to offset the risk of dietary deficiencies. When looking for alternatives to dairy, we need to make sure we choose enriched options, such as plant-based milk with added calcium and vitamins D and B12. On the other hand, good vegan sources of zinc and iron are hummus (chickpea paste) and tahini (sesame seed paste), while omega-3 fatty acids can be found in flax seeds and walnuts.
Is everything vegan healthy?
Many people seeing the word „vegan” on the label assume they are dealing with a healthy, natural product. However, it’s a good idea to look at the ingredient list and look for nutritional information to check the amount of salt, sugar and fat before throwing it in the cart. Coconut oil, for example, is very popular in the vegan world, even though it is high in saturated fat. This doesn’t mean you shouldn’t use it, but it’s important to remember that in large quantities it can be harmful to your health. This rule applies to virtually every food product, whether it is of animal or plant origin.