Essential foods for following a vegetarian diet

The vegan trend is gaining more and more momentum in the world. Followers choose this way of eating for a healthy lifestyle. This differs from the vegetarian diet by the exclusion of all animal products. The constitution of vegan meals exploits the richness of the plant world to guarantee an adequate nutritional intake.

Particular concept of veganism

Veganism is seen as a way of life rather than a diet. Related to vegetarian diet, it is based on a principle with an ecological tendency. It aims to denounce the exploitation of the animal world in all its forms. He thus calls into question the techniques of mass production and the killing of animals. To underline their ecological opinions, vegans do not just banish food animal substances. They exclude from their daily lives any product derived from the exploitation of animals.

Nutritional composition of a vegan diet

The vegan diet perfectly provides the essential elements for a healthy and balanced diet. It includes organic and mineral nutrients.

Regardless diet, plant foods provide almost all of the carbohydrate intake. Fresh or dried fruits and vegetables of all categories are prosperous sources of carbohydrates. Unlike the vegetarian diet, veganism prohibits the consumption of honey.

Vegetable fats generally contain healthy lipids, and in particular omega 3. Canola, flaxseed, soy or walnut oils have beneficial properties for health. They prevent the risk of cholesterol accumulation.

There is a tendency to believe that a meatless diet leads to a protein deficiency. In reality, the plant kingdom has many sources of protein. Soy and its derivatives provide plant proteins that can satisfy the body’s needs. Legumes, as well as whole grains and nuts also contribute to the supply of proteins.

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Vitamins are found in non-animal foods. We know the richness of citrus fruits in vitamin C and that of carrots in vitamin A. Beverages enriched with soy or almonds and nutritional yeast provide vitamin B12. The same fortified beverages and plant-based margarines are the few plant-based sources of vitamin D

The human body needs minerals to function. Among them, iron, calcium and zinc are essential. They are found in abundance in soybeans, legumes or dark green vegetables. They are also contained in cereals and dried fruits. These same foods also provide magnesium and potassium.

Substitution of foods of animal origin

In the vegetarian diet, milk and its derivatives remain authorized. The vegan replaces them with soy or nut dairy products as well as cereal creams.

In baking, compote, bananas or flax and chia seeds are used instead of eggs.


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