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Is a vegan diet truly a method for treating diseases of the twenty-first century?
Table of Contents
1. Can it be called a vegan diet at all? The question about protein...
The vegan diet is based on the elimination of all animal products from the diet. Unlike lacto-vegetarians, vegans do not consume dairy products or eggs. They only have plant-based products available to them. This raises the question of how they can meet their body's needs for this nutrient without full-value protein sources in their diet. The completeness of protein depends on its amino acid composition, that is, the presence of all essential amino acids in the proper proportion. 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 argument 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 studies suggest that vegetarians are less likely than those on the standard diet to have type 2 diabetes, hypertension, metabolic syndrome, heart disease, and lower 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 better? In some studies, vegans also have a lower average BMI. An interesting study was conducted by a team of scientists. Six obese individuals with diabetes or hypertension followed a vegan diet for a month. The results were exceptionally favorable - weight loss, decreased glucose levels in the blood, reduction in triglyceride levels, and LDL cholesterol. The benefits of excluding animal products may stem from the changes occurring within the gut microflora.3. The vegan diet and its impact on the microflora
Research shows that the gut microflora of people on the so-called western diet is different from that of those on the meat-free diet. Furthermore, it has been found that vegans have a significantly higher number of Faecalis prausnitzia bacteria compared to vegetarians. F. Prausnitzia play a crucial role in preventing certain metabolic diseases, and their reduced number is observed in cases of intestinal diseases, inflammatory diseases, and obesity.4. The dangers associated with consuming a vegan diet
For obvious reasons, vegans need to pay more attention to providing adequate doses of vitamin B12 and calcium, which is made difficult by the exclusion of dairy from the diet. In the famous 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 proper dietary balance and supplementation. Plant-based protein differs in its amino acid composition from meat or grain protein. It has a higher content of lysine and tryptophan. However, its nutritional value 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 lack 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 lifestyle and weight loss
Research indicates that vegetarian dietary solutions are conducive to weight loss. This benefit may stem from the fact that vegetarian diet plans typically feature a lower glycemic index, less saturated fatty acids, and sugar. Consuming plant-based products 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
List of 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. Cooking instructions: 1. Cook the hummus. 2. Mix the hummus with lemon juice, 1/4 cup of water, olive oil, pressed garlic, parsley, and dill. 3. If the consistency is too thick, add more water. 4. Season to taste. 5. Spread the raisin bread with the paste, top it with salad and sliced tomatoes.7. It's an almond oatmeal 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
Dry cranes 18 g (1, 5 x spoon) Celeriac 250 g (12, 5 x handfuls). Preparation time: 6 minutes 1. Rinse the vegetables. 2. Cut the celeriac into small pieces. 3. Mix all the ingredients.9. Baked oatmeal square
One piece, 12 grams.10. Midday Meal
Recipe for two servings: – 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. Roasted Jaglana with Zucchini
Ingredients: Jaglana - 50 g (3.85 × tablespoon); red peppers - 70 g (0.5 × piece); parsley stems - 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 halfway soft. 2. Cut the mushrooms and peppers into cubes and sauté them in oil. 3. Mix the Jaglana with the chopped mushrooms and parsley stems. Season. 4. Cut the zucchini in half and hollow it out. Fill it with the prepared filling. 5. Bake in the oven for about 30 minutes at 180 degrees.12. Evening Repast
: – 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 blending them with the coconut beverage to create a pudding. 2. Cut the pear into cubes, add cinnamon and stew until soft. 3. Serve the pudding with the pear.13. Evening meal
Ingredients: – radish – 30 g (2 × piece) – green cucumber (long) – 100 g (0, 56 × piece) – rye bread – 60 g (2 × slice) – lemon juice – 6 g (1 × spoon) – avocado – 70 g (0, 5 × piece) – garlic – 5 g (1 × clove). Preparation time: 10 minutes 1. Prepare a sauce with avocado, garlic, lemon juice and spices. 2. Spread the bread with the sauce. 3. Top with vegetables. Nutritional information: kcal – 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 take on jellyfish chips
Ingredients: 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 rolled in a mix of sugar, cinnamon, and a pinch of salt. Bake in a preheated oven at 200°C for about 5 minutes. Enjoy your meal.
