Vegan diets have become increasingly popular in recent years - and are no longer a trend. Many people believe that a vegan diet is an effective and sustainable way of eating that offers many advantages. Rightly so? But hello! A plant-based diet is not only incredibly varied, diverse and delicious, but also healthy, good for the environment and good for your conscience.
In this article you will learn why you can safely give up meat and other animal products and enjoy a vegan life instead.
- What is vegan nutrition?
- Health benefits
- Positive effects on the environment
- Karma points for the avoidance of animal suffering
- Vegan nutrition is cost-effective.
- Tips for a successful transition
What is vegan nutrition?
A vegan diet is a diet that focuses on plant-based foods and is characterized by the avoidance of animal products. This includes dairy products, eggs, meat and fish, but also honey, gelatin and other animal products. A vegan diet can be an important part of a healthy lifestyle - if done correctly. At the beginning, it is worth taking a close look at how to get the nutrients. But you will quickly notice: Starting a vegan diet is very easy!
Vegan Diet: Health Benefits
Recently, vegan diets have become a popular diet. Many people choose a vegan diet for ethical reasons or to promote a healthier lifestyle. There are also many health benefits associated with a vegan diet.
One of the biggest benefits of the vegan diet is that it helps reduce the risk of a number of chronic diseases. Scientific studies have shown that a vegan diet can reduce the risk of heart disease, diabetes, high blood pressure and even some types of cancer. One of these studies, published by the Journal of the American College of Nutrition, shows that people who follow a vegan diet have a 34% lower risk of heart disease than those who follow a non-vegan diet.
In addition, a vegan diet can also help with weight loss. Since vegan foods typically contain more fiber and are lower in calories than animal products, a vegan diet can help reduce the risk of obesity. Some studies have shown that people who follow a vegan diet have a lower body weight than those who are not vegan.
Plant-based foods are rich in fiber, which supports the digestive process, fills you up and promotes healthy intestinal flora. They also contain important vitamins, minerals and secondary plant substances that support healthy body functions. Since vegan foods do not contain animal fats, a vegan diet can also help keep cholesterol and blood sugar levels balanced.
Many people think they have to eat meat because otherwise they would lack essential nutrients. However, in animals, vitamins and minerals only enter their organisms along the food chain - that's why we don't have to eat animal products to absorb a certain nutrient, but can eat a plant-based diet without any problems. Only vitamin B 12 cannot be absorbed through a vegan diet and should be supplemented with a dietary supplement. So nothing stands in the way of a vegan lifestyle. Yay!
Vitamin C kicks ensure better iron absorption
You can also prevent iron deficiency with wholesome vegan meals: Vegetables such as spinach and chard contain a lot of iron - wheat bran, oat flakes and legumes are also good sources of iron. Vitamin C can help absorb iron better. For example, you can combine fruit and berries with a main meal. A glass of orange juice with a meal also promotes iron absorption. Or how about using vitamin C-rich lemon juice for your salad dressing instead of vinegar? The citrus note also tastes nice and fresh and tangy.
Let's keep in mind: a vegan diet can be an excellent way to promote your own health.
Good for the environment and fellow humans
Veganism is one of the most environmentally friendly diets you can follow. Why? The production and processing of animal products has a significant impact on the environment. It is no longer news that the production of animal products uses more land, water and energy than the cultivation of plant-based foods. The greenhouse gases that are created fuel climate change. Conventional agriculture, which focuses primarily on the production of animal-based foods, also contributes to soil erosion and contamination, including: through monocultures and fertilizers.
Growing soy and corn intended for animal consumption consumes resources that could otherwise be used to grow plant-based products. This affects the yield of other crops and reduces agricultural biodiversity.
A study published in 2018 by the United Nations Environment Program (UNEP) states that a vegan diet reduces the negative impact of industrial agriculture on the environment: less greenhouse gas emissions, less waste and less water consumption.
Conclusion: By completely avoiding animal products, you are making a big contribution to protecting the environment. When choosing your food, pay attention to regional and seasonal products from organic farming.
Plant-based nutrition gives karma points.
And now butter to the fish: A vegan diet avoids the killing and exploitation of animals, instead it respects animal rights. Every animal should have the right to live a life free from violence and abuse - without being exploited for our food.
We also believe that the conscious decision to avoid animal products also ensures greater mental well-being. Basically a good way to collect karma points 🧘♀️.
Vegan diet is cost-effective
A vegan diet is not only healthy, good for the environment and your conscience, but also better for your wallet. It's a lot cheaper to eat vegan than many people might think! However, animal products such as meat, dairy products and eggs are much more expensive than plant-based alternatives. The next time you go to the supermarket, compare a kilo of meat and a kilo of tofu or lentils. Plant-based milk alternatives are now also very inexpensive, as are vegan margarine and plant-based yogurt.
The basic foods that should make up a healthy vegan diet are anything but expensive. We are talking about: seasonal vegetables and fruits, grains such as rice, millet and oatmeal, potatoes, bread, whole grain pasta, legumes such as chickpeas, lentils or peas, nuts and seeds... They are usually much cheaper than meat, dairy products or eggs.
There are many simple recipes that can be prepared quickly and inexpensively – such as smoothie bowls , vegan pasta, vegetable curries, soups, smoothies or wraps with tofu salad filling.
Conclusion: A vegan lifestyle can be a very cost-effective way to eat a healthy and balanced diet.
Tips for a successful transition
Getting started with a vegan diet may seem like a daunting challenge at first, but with the right preparation and a little support, it's easy. Here are some tips to help you:
- Start slowly and take small steps. You don't have to change all your old habits right away. Start with one or two vegan days a week or one meal a day. This way you can slowly explore what you like and how to prepare vegan dishes.
- Read about a healthy vegan diet to learn more about healthy vegan food options.
- Never try, never know! Try to try new vegan recipes regularly and get to know many new foods, flavors and food combinations.
- Create a basic stock of vegan foods that you will always have in the house from now on so that you can conjure up a delicious vegan dish at any time. These include legumes, vegetables, nuts, seeds, grains and some plant-based dairy products such as oat milk and soy yogurt.
- Seek support. Whether it's a vegan cooking course, exchanges within family and friends or browsing for vegan recipes on online blogs: there are many ways to get support and guidance when getting started with a vegan diet.
Once you get the hang of it, you'll see: a vegan lifestyle is a lot easier than you thought. Over time, you can develop your own recipes and expand your vegan cooking repertoire.
Doesn't it feel good to know that you can promote your health and protect the environment while enjoying the most delicious dishes? So, what are you waiting for? In our magazine you will find lots of practical tips on vegan nutrition plus lots of simple and delicious recipes . Let's go!
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