The number of people caring for their health and preferring vegan diets has increased significantly in recent years. Vegan diets, which are considered as a healthy diet, have a very delicate balance. If you want to apply this diet you should make sure to get the right nutrients. It is necessary to adjust the proportions of each food group. When you balance everything, you become strong, energetic and healthy. Here are the things to consider when following the vegan diet.
What do you eat on a vegan diet?
The vegan food pyramid is a great starting point for adding balance and variety to a plant-based diet. This process will guide you, but don't worry if you can't consume all food groups every day.
The groups in the food pyramid rank from bottom to top:
- Vegetables and fruits
- Grains (quinoa, buckwheat, etc.)
- Legumes and Leafy Greens (lentils, broccoli etc.)
- High-Fat Foods (nuts, avocados, etc.)
Dried Nuts
One of the must-have foods in the vegan diet is dried nuts. Hazelnut, which is shown as a good alternative to protein-rich animal products, can be eaten alone or used in interesting recipes. In addition, hazelnuts are an important source of iron, fiber, magnesium, zinc, selenium and vitamin E. Natural hazelnut paste can be preferred instead of products that have been subjected to heavy processing. Hazelnut paste, which is free from fat, sugar and salt, will add color to your diet. In addition, dried nuts such as peanuts, walnuts and almonds are also frequently preferred in vegan diets.
Flax, Hemp and Chia Seeds
Flax, hemp and Chia seeds contain much more protein than foods with a similar structure. In addition, the rate of fatty acids found in hemp seeds is very important for human health. They also help premenstrual syndrome and reduce menopausal symptoms. All these reasons make flax, hemp and Chia seeds a great option for the vegan diet.
Legumes
Vegans take a stance against animal exploitation and avoid traditional sources of protein and iron, such as meat, poultry, fish and eggs. For this reason, a protein and iron deficiency occurs. Protein and iron rich alternatives such as legumes are preferred to close this gap. Legumes such as beans, lentils, bulgur and peas are great alternatives for vegans. Besides, legumes contain antinutrients that can reduce the absorption of minerals. Consuming legumes with foods rich in vitamin C can increase your iron absorption.
Wholegrains
Besides legumes, wholegrain products are also often preferred to cover the protein deficit in the vegan diet. Foods such as bread and rice can be part of the diet and help increase protein content with their ingredients. But the amount of carbohydrates in wholegrain products should not be forgotten. For this reason, it should be taken in a balanced way.
Herbal milk and herbal yogurts
Usually vegans consume less calcium than vegetarians or meat eaters. This situation may adversely affect bone health. That's exactly why vegans add calcium-fortified herbal milk and herbal yogurt to their daily menu. If you want to increase protein intake you can also choose milk and yogurt made from soy or hemp. Coconut, almond, rice and oat milk can also be considered as low protein alternatives.
Can vegans drink alcohol?
Bourbon, whiskey, gin, vodka are the types of alcohol suitable for vegan diet. However, caution should be exercised when choosing beer and wine. Because animal foods such as eggs and gelatin may have been used. You can get healthy results with some research.
Do vegans drink coffee?
Black coffee is vegan. However, coffees containing milk and cream, such as cappuccino, latte, can be tried with coconut, almond or soy milk.
Finally, do not forget to consult a specialist before starting this diet, which should be applied carefully.
