Dietician Emel Terzioğlu Arslan, who says “Vegan nutrition is a diet in which you completely remove animal foods from your life” , explains what you need to know and pay attention to about this diet.
Vegan Is it a vegetarian or a vegetarian
Although veganism is confused with the more common and more known vegetarianism in our country, there are actually important differences between them. Animal foods are not consumed in a vegetarian diet, as in veganism, but all people who adopt this style are the same. Some of them do not eat meat, fish, chicken, but may consume animal foods such as dairy products or eggs. In a vegan diet, no animal foods, including honey, are strictly consumed. In fact, vegan individuals do not only change their dietary habits. At the same time, they refuse any consumption that causes animal exploitation. they are In other words, although there are reasons such as healthy nutrition, environmental protection or religious beliefs on the basis of veganism, the most important reason seems to be the respect for animals.
Protein sources for vegans
Vegans can consume all plant-based foods. The most curious thing about this diet is how these individuals meet their protein needs. In fact, meeting their protein needs is not as difficult as it seems. In particular, legumes such as peas, beans, chickpeas, lentils and soy products, as well as tofu, peanut butter, cashews and other oily seeds are good sources of protein to consume. In addition, whole grains such as brown rice, oatmeal, quinoa, chia seeds and bulgur are also good sources of protein for vegans.
Pay attention to these
People who have adopted a vegan diet should pay attention to some points. Since vegans do not consume foods of animal origin (especially meat), they may occasionally experience deficiencies in micronutrients such as vitamin B12 and iron. For this reason, they may need to have blood tests at regular intervals and take supplements in terms of these vitamins and minerals. In addition, because they do not consume milk and its products, they cannot get enough calcium. For this reason, many vegans may face the risk of osteoporosis. In some periods, they may also need supplements in terms of calcium.
We cannot say “vegan nutrition is healthier”
Vegans are immune because they eat fibrous foods such as fruits, vegetables, whole grains and plant proteins Some studies show that a vegan diet can have many positive effects on health, especially cardiovascular diseases, hypertension, obesity, diabetes and some cancer types are less common in vegans than in non-vegans. It does not mean that it is very healthy. After all, since many foods are excluded from the diet in this diet, those who eat vegan should definitely have their health checks done from time to time and monitor whether they get enough nutrients.