66659Vegan Diet: Introduction and History
A vegan diet, also known as a plant-based diet, is based on the complete elimination of animal products. It is a popular way of living and eating that has attracted the attention of many people around the world. Let’s take a look at who came up with the vegan diet and for which people it can be beneficial.
| Pros of a vegan diet | Minuses of a vegan diet |
|---|---|
| Animal care | The intake of some important nutrients may be deficient, such as vitamin B12, iron, and calcium. |
| Ethical and environmental considerations | It’s not always easy to follow veganism in social situations and restaurants. |
| Reducing the risk of cardiovascular disease | May require more careful meal planning to avoid deficiencies. |
| Improved skin and hair health | Requires study and attention to a variety of food sources. |
| Supports care for the environment | Vegan diets are not always conducive to achieving certain physical goals, such as gaining muscle mass. |
| Increased consumption of vegetables, fruits and cereals | There may be difficulty meeting protein and energy needs. |
| Helps you lose weight and maintain a healthy lifestyle | Requires more careful adherence to the diet to ensure adequate nutrients. |
History of the vegan diet
The vegan diet was proposed and developed in the mid-20th century. The term “veganism” was first introduced in 1944 by Donald Watson, founder of the British Vegan Society. He proposed a new dietary trend different from vegetarianism, excluding not only meat but all animal products, including milk, eggs and honey. Since then, veganism has become a global movement attracting people because of ethical, environmental and health considerations.
Who the vegan diet is suitable for
A vegan diet can be beneficial for different groups of people. First, it is suitable for those who seek to reduce their consumption of animal products for ethical reasons related to animal rights and environmental struggles. Veganism can also be beneficial for people with certain health conditions, such as lactose intolerance or allergies to dairy products. In addition, some people choose a vegan diet in an effort to improve their health and reduce their risk of developing cardiovascular disease, obesity, and diabetes.
Foods allowed on a vegan diet
The basis of a vegan diet is plant-based foods. The vegan diet allows you to consume the following foods:
1. Fruit: apples, bananas, oranges, pears, strawberries, raspberries, avocados and other fresh fruit.
2- Vegetables: carrots, broccoli, spinach, cabbage, tomatoes, cucumbers, onions, garlic and other vegetables, both fresh and cooked.
3. Cereals and cereals: rice, wheat, oats, quinoa, barley, buckwheat, corn and other cereal products.
4. Legumes: beans, chickpeas, lentils, peas, soybeans and other legumes that are a good source of protein for vegans.
5. Nuts and seeds: almonds, hazelnuts, walnuts, sunflower seeds, flax seeds, chia seeds and others that are rich in healthy fats and vitamins.
6. Vegetable oils: olive oil, canola oil, coconut oil, and other vegetable oils used in cooking.
Foods that should be excluded on a vegan diet
A vegan diet excludes animal products. The following foods should be excluded from the diet on a vegan diet:
1. Meat: beef, pork, poultry, fish and other meats.
2. Dairy products: milk, cheese, yogurt, butter and other dairy products derived from animals.
3- Eggs: whole eggs and products containing eggs such as mayonnaise, some baked goods, etc.
4. Honey: because honey is produced by bees, it is not included in a vegan diet.
5. Products containing gelatin: Gelatin, derived from animal bones and skin, is used in many products, including gelatin candy and some desserts.
Weekly food menu on a vegan diet
Monday:
– Breakfast: Oatmeal with berries and nuts. Calories: about 350 kcal.
– Lunch: Greek salad with olive oil and toast made of full-grain bread. Calories: about 400 kcal.
– Afternoon snack: Smoothie with banana, spinach and almond milk. Calories: about 200 kcal.
– Dinner: Pan-fried tofu with vegetables. Calories: about 450 kcal.
Tuesday:
– Breakfast: Toast with avocado and tomatoes. Calories: about 300 kcal.
– Lunch: Vegetarian chili with red beans and vegetables. Calories: about 350 kcal.
– Afternoon snack: Fruit salad with berries and nuts. Calories: about 150 kcal.
– Dinner: Curry with quinoa and vegetables. Calories: about 400 kcal.
Wednesday:
– Breakfast: Smoothie with mango, spinach and coconut milk. Calories: about 250 kcal.
– Lunch: Cauliflower salmon with vegetables. Calories: about 400 kcal.
– Afternoon snack: Crispy quinoa salad with tomatoes and cucumbers. Calories: about 200 kcal.
– Dinner: Juicy vegetable kebab with mushrooms and peppers. Calories: about 350 kcal.
Thursday:
– Breakfast: Chia pudding with berries and almond milk. Calories: about 300 kcal.
– Lunch: Couscous with vegetables and fried tofu. Calories: about 400 kcal.
– Afternoon snack: Nuts and dried fruits. Calories: about 200 kcal.
– Dinner: Whole wheat pasta with vegetables and tomato-based sauce. Calories: about 450 kcal.
Friday:
– Breakfast: Avocado toast with crunchy seeds. Calories: about 350 kcal.
– Lunch: Quinoa burger with potato wedges. Calories: about 400 kcal.
– Afternoon snack: Fresh watermelon. Calories: about 100 kcal.
– Dinner: Mexican fajitas with vegetables and guacamole. Calories: about 450 kcal.
Saturday:
– Breakfast: Coconut yogurt with granola and berries. Calories: about 300 kcal.
– Lunch: Vegan carrot salmon with mashed potatoes. Calories: about 400 kcal.
– Afternoon snack: Vegetable kebab with tahini-based sauce. Calories: about 200 kcal.
– Dinner: Tomato soup with croutons made of full-grain bread. Calories: about 350 kcal.
Sunday:
– Breakfast: Banana oatmeal pancakes with maple syrup. Calories: about 350 kcal.
– Lunch: Pasta with vegetables and avocado-based sauce. Calories: about 400 kcal.
– Afternoon snack: Mixed nuts and dried fruit. Calories: about 200 kcal.
– Dinner: Summer salad with vegetables and quinoa. Calories: about 350 kcal.
Pros and cons of a vegan diet
A vegan diet has its pros and cons to consider:
Vegan diet pros:
– Abundant nutrients: A vegan diet, when properly planned, can provide your body with all the nutrients it needs, such as vitamins, minerals, fiber, and antioxidants.
– Heart Health: Eliminating animal products and increasing consumption of plant-based foods is associated with a decreased risk of cardiovascular disease.
– Combating obesity: A vegan diet, due to its high dietary fiber content, low saturated fat and abundance of nutritious plant foods, can help control weight and reduce the risk of obesity. It promotes the consumption of less calorie-dense foods, which can be beneficial when striving to achieve and maintain a healthy weight.
Vegan diet – cons:
– Risk of deficiency of certain nutrients: A vegan diet, if not properly planned, can lead to deficiencies in certain nutrients such as vitamin B12, iron, calcium, zinc, and omega-3 fatty acids. It is important to pay attention to these nutrients and, if necessary, take supplements or include fortified foods in the diet.
– Difficulty in meal planning: Proper planning of a vegan diet can take more time and effort compared to conventional diets. It is necessary to ensure a sufficient variety of foods to get all the necessary nutrients.
– Limitations in social situations: A vegan diet can create limitations in social situations, especially when going to restaurants or being invited to dinners at friends’ houses. It is not always easy to find vegan food outside the home.
In general, a vegan diet can be beneficial for people who are looking to reduce their intake of animal products and increase their intake of plant-based foods. However, it is important to plan the diet properly, pay attention to nutritional needs, and possibly consult with a dietitian or physician to ensure adequate nutrition.
Frequent questions
A vegan diet completely eliminates animal products, including meat, fish, milk, eggs, and honey.
Vegans consume vegetables, fruits, grains, legumes, nuts, seeds, vegetable oils, spices and herbs.
A vegan diet can reduce the risk of heart disease, obesity, diabetes, etc. and helps increase nutrient intake.
Protein can be obtained from beans, peas, tofu, nuts, seeds, grains and plant-based dairy products.
Vegans should look out for vitamin B12, iron, calcium, vitamin D and omega-3 fatty acids. Supplemental vitamin intake may be necessary.
Vegan menus can include vegetable salads, cereal porridge, bean and pea-based dishes, pasta with vegetables and nut-based sauces.
A vegan diet may require extra attention to certain nutrients and ensuring a variety of foods. Some people may find it difficult to get enough B12 and calcium without supplements.
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