Despite the ongoing debate about whether plant-based diet is healthy enough, vegetarianism and veganism are an ever-growing trend. Making such diet changes is everyone’s personal choice. However, there are things that need to be taken into account when you substitute animal based products like meat, fish and diary with the typical vegan products.
Not sure how to transit to a vegan lifestyle?Read this step by step guide on how to transit to a vegan lifestyle.
The Pluses and Minuses of Vegan Products
Here are the pros and cons of the most popular vegan products out there.
Soya-based products are the first food category that vegan newcomers look into. Around 15% of your daily food must be protein, and soya-based foods may be your first choice. There are a lot of products that imitate the taste of meat, so you will not notice the switch so drastically. Additionally, soya milk is rich in vitamins like D and B12, as well as calcium. Tofu is another soya product that is rich in protein and does not need to be cooked.
However, the worst thing you can do is to eat too many soya-based foods during the day. Some scientific data suggest that it may be potentially dangerous for your health and even cancer-causing. Soya, if eaten in large quantities, also has a boosting effect on female hormones. So, while you do need soya as a basis of protein intake, it should not be consumed as the only protein source in your diet.
Nuts are an important source of protein for vegans. Nuts are also extremely rich in vitamins and nutrients like vitamin E, iron, selenium, B6, and omega 3 fatty acid. The latter is particularly important if you don’t eat fish. On the downside, all nuts are very high in calories, so you can’t eat more than 50 grams a day. You can relax and check out online slot machines real money no deposit while enjoying this type of snack.
Beans, peas, chickpeas are another important source of protein and vitamins. Humus, for instance, is rich in calcium, zinc and iron, which are crucial for the vegan diet. Overdoing the legumes, however, can result in some digestive problems like loose bowel, and the phytic acid they contain can be toxic in big quantities. Like all other foods, legumes must be consumed in moderate portions.
One of those dangers that a vegan diet contains is gaining a lot of weight with increased bread and other carbs consumption. Choose whole grain bread and pasta in order not to gain weight and to keep the protein/carbs balance in your diet.
5. Food supplements.
Once you decide to fully eliminate animal-origin products from your diet, it will not hurt you to take B12 and iron supplements every half a year or so. Of course, vegan foods also contain them, but in much lower concentration than meat or fish. Consult with a dietician to know for sure which supplements will help you to stay healthy.
All in all, living on both meat-based and plant-based diets can be quite healthy if you pay attention to what you eat. By choosing products of high quality and balancing out proteins and micro-elements, you can live a long and healthy life being a vegan.
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