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Can veganism be utilized as a therapy for contemporary health afflictions?
Table of Contents
1. Can it truly be called a vegan diet? The question about protein...
The vegan diet is based on the exclusion of all animal products from the diet. Unlike lacto-vegetarians, vegans avoid dairy products and eggs. They only have plant-based products available to them. This raises the question of how to meet the body's needs for this nutrient without full-value protein sources in the diet. The completeness of protein depends on its amino acid composition, that is, the presence of all essential amino acids in the correct amount. Proteins in plant-based products are not complete, but with a varied diet, this should not be a problem. By consuming various grains, legumes, and other vegetables, the body is provided with amino acids of various kinds that complement each other and can be used, for example, for protein and enzyme synthesis. There is no need to worry about having the right amino acid composition in every meal. It is enough to consume protein from different sources throughout the day. In this way, we refute the arguments of opponents of veganism that the daily protein requirement cannot be met. The vegan diet appears to be a better alternative to the standard diet, as evidenced by the higher results of vegans on the Healthy Eating Index 2010 compared to meat-eaters.2. Vegetarianism or veganism?
Some investigations indicate that vegetarians are less likely than those on the usual diet to have type 2 diabetes, hypertension, metabolic syndrome, heart disease, and lower body mass index (BMI). Some research indicates a lower risk of diabetes and cardiovascular complications among vegans compared to those on a lacto-ovo vegetarian diet. The question arises - which meat-free diet is superior? In some studies, vegans also have a lower average BMI. An interesting study was conducted by a team of researchers. Six obese individuals with diabetes or hypertension followed a vegan diet for a month. The results were exceptionally positive - weight loss, decreased glucose levels in the blood, reduction in triglyceride levels, and LDL cholesterol. The advantages of excluding animal products may be attributed to the changes occurring within the gut microflora.3. Veganism and its influence on microbial diversity
Studies indicate that the microbial diversity in the gut of individuals consuming the so-called western diet differs from that of those on a meat-free diet. Moreover, vegans have been found to have a significantly higher amount of Faecalis prausnitzia bacteria compared to vegetarians. F. Prausnitzia play a pivotal role in preventing certain metabolic diseases, and their diminished presence is noted in instances of intestinal diseases, inflammatory conditions, and obesity.4. Risks associated with adopting a vegan diet
For logical reasons, individuals following a vegan diet should ensure adequate intake of vitamin B12 and calcium, which is made difficult by the exclusion of dairy from their diet. In the well-known EPIC Oxford Study, vegans experienced bone fractures 30% more frequently than meat eaters and also showed more frequent deficiencies in vitamin B12 (approximately half of vegans showed a deficiency in this vitamin). However, both calcium and vitamin B12 deficiencies can be avoided through a balanced diet and supplementation. Plant-based protein differs in its amino acid composition from animal protein or grain protein, containing higher amounts of lysine and tryptophan. However, its nutritional quality is limited by an insufficient amount of amino acids such as methionine and cysteine, which are classified as sulfur-containing amino acids. The best sources of vitamin B12 for vegans are fortified cereals or yeast. Vegans should monitor their vitamin B12 levels in the blood to be able to react quickly to a possible deficiency. The absence of fish in the diet makes it difficult for vegans to provide an adequate amount of omega-3 fatty acids, particularly EPA and DHA. A good solution is to include flax seeds, flaxseed oil, walnuts, and chia seeds in the diet due to their alpha-linolenic acid content, which is converted to DHA in the body.5. Vegetarian regimen and body mass reduction
Research suggests that vegetarian dietary solutions may promote weight loss. This advantage may be attributed to the fact that vegetarian diet plans typically exhibit a lower glycemic index, fewer saturated fatty acids, and sugar. Swapping animal products for plant-based ones does not have to be dull. Here is an example of a 1-day diet plan for a vegetarian individual.6. Breakfast: A recipe for 3 servings
Assortment of essential ingredients: Raisin bread - 90 g (3 slices), Garlic - 2 g (0, 4 cloves), Hummus - 120 g (8 tablespoons), Lemon juice - 30 g (5 teaspoons), Olive oil - 30 g (3 tablespoons), Parsley - 24 g (4 tablespoons), Dill - 32 g (4 tablespoons), Salad - 30 g (6 leaves), Tomato - 120 g (1 piece). Preparation time: 120 minutes. Preparation steps: 1. Cook the hummus. 2. Combine the hummus with lemon juice, 1/4 cup of water, olive oil, garlic, parsley, and dill that have been passed through a press. 3. If the mixture is excessively thick, add more water. 4. Season to taste. 5. Spread the raisin bread with the paste, top it with salad and sliced tomatoes.7. Oatmeal cooked in almond drink with bananas and walnuts
Ingredients: banana - 90 g (0.75 × art), natural almond drink bio - 250 g (1 × glass), walnuts - 10 g (0.67 × tablespoon), oatmeal - 40 g (4 × tablespoon). Preparation time: 10 minutes. Preparation: 1. Cook the oatmeal in the almond drink, pour it into a bowl, mix it with the sliced banana and walnuts.8. The second breakfast
Ingredients: – Dry cranes 18 g (1, 5 x spoon) Celeriac 250 g (12, 5 x handfuls). Preparation time: 6 minutes 1. Thoroughly rinse the vegetables. 2. Dice the celeriac into small cubes. 3. Blend all the constituents.9. Round oatmeal cookie
One piece, weighing 12 grams.10. Lunchtime Meal
Recipe for two servings: – dark brown rice – 60 g (4 × tablespoons) – ground black pepper – 2 g (2 × pinches) – English herbs – 2 g (2 × pieces) – bay leaves – 3 g (3 × leaves) – canned tomatoes (chopped) – 300 g (3 × portions) – onion – 50 g (0.5 × piece) – root celery – 60 g (1 × plaster) – parsley root – 50 g (1 × piece) – carrots – 45 g (1 × piece) Preparation time: 45 minutes 1. Wash the vegetables, peel them and cut them lengthwise. Cover them with water and add the spices. 2. Sauté the onion and add it to the broth. Cook on low heat for about 40 minutes. 3. Add the chopped tomatoes and cook for another about 20 minutes, until the soup thickens.11. Baked Jaglana with Zucchini
Components: jaglana - 50 g (3.85 × tablespoon); red peppers - 70 g (0.5 × piece); parsley bunches - 15 g (2.5 × teaspoon); fresh mushrooms - 120 g (6 × piece); olive oil - 10 g (1 × tablespoon); zucchini - 300 g (1 × piece). Preparation time: 45 minutes. 1. Cook the jaglana to a half-moist consistency. 2. Cut the mushrooms and peppers into cubes and sauté them in oil. 3. Mix the jaglana with the chopped mushrooms and parsley bunches. Season. 4. Cut the zucchini to the appropriate size, hollow it out, and fill it with the prepared mixture. 5. Place it in the oven and bake for about 30 minutes at 180 degrees.12. Evening Meal Consumption
: – Cinnamon – 2 g (0.4 × tablespoon) – sugar-free coconut beverage – 125 g (0.5 × glass) – pear – 130 g (1 × piece) – buckwheat groats – 39 g (3 × tablespoons). Preparation time: 20 minutes 1. Prepare the buckwheat groats by cooking and combining them with the coconut beverage to create a pudding. 2. Divide the pear into small cubes, add cinnamon and stew until soft. 3. Serve the pudding with the pear.13. Evening repasts
Components: – radish (small) – 30 g (2 × piece) – pickled cucumber (long) – 100 g (0, 56 × piece) – rye bread – 60 g (2 × slice) – lemon juice – 6 g (1 × teaspoon) – avocado fruit – 70 g (0, 5 × fruit) – clove of garlic – 5 g (1 × clove). Preparation time: 10 minutes 1. Prepare a mixture with avocado, garlic, lemon juice and spices. 2. Spread the mixture on the bread. 3. Add vegetables. Nutritional information: Calories – 2064 kcal Protein – 62, 3 g Fat – 68, 8 g Carbohydrates – 266, 5 g Fiber – 60, 5 g. Here is the recipe for a quick and healthy meal.14. Jamie Oliver's rendition of jellyfish chips
Components: Yarn - 200 g (10 handfuls), olive oil - 30 g (3 teaspoons), coconut sugar - 5 g (0.5 teaspoons), cinnamon - 5 g (0.5 teaspoons). Nutritional value for the whole serving: kcal - 372.5 kcal, protein - 6.9 g, fat - 31.4 g, carbohydrate - 10.6 g, fiber - 10.4 g. Yarn leaves should first be coated in oil, then enveloped in a mix of sugar, cinnamon, and a touch of salt. Bake in a preheated oven at 200°C for about 5 minutes. Enjoy your meal.
