We present a complete guide to the vegan diet.
For many, the beginning of the year is a new, clean page that can be printed with a healthier decision. Whether you’re deciding to exercise more, stay in the wild, or eat healthier, January is the perfect time to definitely incorporate new habits that will improve your life.
One of the most popular New Year’s resolutions in recent years is to try a plant-based diet. Well, if you’ve been thinking about it, it’s good to know that you’re not alone. Last year, half a million people around the world responded to the initiative of the world organization Veganuary and tested beganism in January.
If you’re not sure how to start with this diet, don’t worry.
Vegans, vegetarians, plant-based diets
Let’s start with some basic concepts:
The vegan diet is based on plant foods and excludes all foods of animal origin, including milk, cheese, eggs and honey. It should be noted that veganism is not a type of diet, but a movement that involves a lifestyle that excludes the exploitation of animals in all areas, that is, that goes beyond the diet.
Compared to the vegan diet, the vegetarian diet includes eggs and dairy products, but may also include fish and seafood (fish).
A plant-based diet is one that focuses on plant-based foods, but does not exclude the occasional consumption of animal products. So this diet is more flexible than the vegan and vegetarian diet.
Thanks to the long-term efforts of its advocates and activists, but also through scientific research and social media, plant-based nutrition is now part of the mainstream culture and more and more people are choosing this diet year after year.
The main reasons are the health benefits, the protection of the environment and the protection and welfare of the animals themselves. A few years ago, it was difficult to find tofu or vegetable milk on store shelves. However, today’s supply goes hand in hand with growing demand. Today, almost every store offers a wide range of herbal products, as well as herbal substitutes for animal products such as vegetable milk, cheese, ice cream, yogurt, spreads, as well as sausages, steak and salami.
According to a 2021 report by The Good Food Institute, plant food sales have grown by 45% in the last two years alone. In addition, the demand for vegan data online products increased by 77% from 2018 to 2019 compared to the previous year. Interestingly, there are twice as many vegetarians and vegans in Serbia as there are people in Germany (source: Animal Friends). Given the growing awareness of the positive effects of plant-based diets on health, animals and the environment, especially among the young population, these data are not surprising.
A guide to a healthy diet
No matter what type of diet you choose and whether you eat meat, only a varied and balanced diet will be good for our health. The same thing applies with plant-based diets: if you want to meet all of your body’s nutrients, it’s important to eat as much, seasonal, and fresh food as possible.
The basis of plant nutrition is vegetables, fruits, nuts, seeds, legumes and cereals. In other words, a balanced plant-based diet involves the intake of whole grains, protein, healthy fats, fruits and vegetables. Switching to a plant-based diet can be difficultso the advice is to take small steps. For starters, eat plant foods one or two times a week.
You can start throwing meat first, and then a little fish, then dairy … That way you will have time. adjust your body and your cooking habits without much stress and hesitation. Choose the way that suits you, your body, and your lifestyle, and keep in mind that even small changes make a big difference worldwide.
Plus, you’ll be getting rid of clutter you don’t need expand the base of your recipe. Today, there are many blogs, Instagram profiles, and YouTube channels where you can easily find easy recipes. You can take a look at profiles like @itsahealthylifestyle, @fivesechealth, @cheaplazyvegan.
When preparing vegetable dishes, pay attention to high-value proteins (such as legumes, beans, lentils, chickpeas, as well as tempeh, tofu, various seeds, nuts, etc.), which you can combine with cereals (rice, barley, oats). ). , daughter, amaranth, millet …). Add green leafy vegetables (kale, spinach, broccoli, svemu salads), grow and / or sprinkle with nuts and season everything with olive oil or linseed oil, which is rich in omega-3 fatty acids. That way, you’ll get a full and nutritious vegetable meal so you can change and adjust to the foods you have afterwards.
Guide to a vegan diet Herbal food substitutes
The easiest way to try a plant-based diet is to prepare your favorite recipes in a slightly different way. For example, in your favorite dish, replace meat with plant-based foods such as soy chops, medallions, vegetable burgers, seitan, or tofu. Season well and / or marinate, they will be very delicious!
You can easily replace cow’s milk with herbal drinks: soy (creamy and thick), almonds (ideal for coffee), oats (neutral and good for coffee), rice (sweeter and rarer), coconut milk (suitable for smoothies), as well. as a pre-made drink.
Read also … How to make vegetable milk – step by step
As for the herbal substitutes for eggs, there are now substitutes that are ready in powder form in stores, and depending on whether you prepare salty or delicious dishes, there are aquafababa (a liquid created by cooking beans, chickpeas and legumes). , chia seeds combined with water, flax seeds, etc.
The easiest way to replace butter on cakes is coconut oil / butter, and you can also use avocado or apple puree.
Cheesemakers can choose from a few plant varieties with a variety of additives (spices, herbs, olive oil).
As for supplements, most vegans and most people with plant-based nutrition will tell you that vitamin B12, omega 3 fatty acids are not consumed by fish, and that vitamin D is used during the winter months. Be sure to consult with your chosen doctor, who will determine what supplements you need.
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