What Is a Vegan and What Do Vegans Eat? – 2021 Guide
People are becoming more and more aware of a healthy life. Many have started to train their diet to look better, but also to feel better in the first place. Many have begun to measure their daily intake of protein, carbohydrates, and fats in the body.
We all know that meat is one of the biggest sources of protein. Still, some people do not eat it – vegetarians. We’ve all heard of vegetarians. These are people who have eliminated meat from their diet, but still eat dairy products and eggs. They have found a substitute for meat in other foods rich with proteins and vitamins, such as mushrooms, eggs, almonds, broccoli, and others.
Who are vegans?
However, these people went a step further and eliminated all products of animal origin from the diet. These are vegans. Many mix them with vegetarians, but there is a big difference. Vegans eat absolutely nothing of animal origin, so there is no place in their diet for eggs, yogurt, or milk. No leather or fur garments can be found in their closets. Perhaps the best way to describe vegans is to say that they are people who live in harmony with nature. It is important to note that veganism is not just about diet, but also about spirituality. Vegans are commonly found in Eastern religions and cultures. The term “living in harmony with nature” reflects on all aspects of their lives, so even in the case of illness, vegans prefer to resort to alternative medicine rather than the use of medications. When we talk about cosmetics, when buying, they take into account whether the cosmetics have been tested on animals or not.
Many claims that meat is very important in the diet, especially in the diet of children. Nevertheless, it has been proven that children can get all the necessary vitamins and minerals from plant sources. We can even say that vegan children are healthier and do not have a problem with cholesterol, like most children who eat meat and other foods. Vegan children are also less likely to develop diabetes and asthma. The well-known bacterium Escherichia coli, which affects tens of thousands of people a year, and usually occurs as a result of consuming meat because animals feed on pesticides and antibiotics in large quantities, and the highest concentration is in adipose tissue.
What do vegans eat?
We already know that vegans do not eat anything of animal origin. Their diet is based on fruits, vegetables, and grains. However, switching to veganism can lead to health problems, so it is important to eliminate foods gradually, especially meat. Those experienced have already learned which nutrients to combine to meet the daily intake of vitamins in the body. And among vegans, there are those more extreme groups who, for example, do not eat honey because it is of animal origin, although it has been scientifically proven that it contains many medicinal ingredients. However, they remain that honey is an “animal product”.
It is important to mention that vegans are usually healthier and even leaner than other people. Another useful piece of information is that the vegan diet reduces the risks of heart disease, asthma, high blood pressure, arrhythmias, and kidney disease. Also, cases of food poisoning are rare, because the causative factor is most often meat. Although the first association with veganism is a healthy diet, it is important to note that there are others, vegans with bad life habits, those who smoke, drink alcohol, and eat fried foods. We will still be based on healthier ones today.
It is important to eat all kinds of fruits and vegetables, especially green. Why green? These foods are rich in large amounts of vitamins A, C, and K. For those who don’t know, vitamin A plays an important role in the health of our eyes, vitamin C is responsible for strengthening our immunity, especially in winter, while our vitamin A protects against osteoporosis and other bone diseases. Foods that fall into this group are spinach, broccoli, green peppers, cucumber, leek, nettle, asparagus, green apples, as well as herbs such as mint, parsley, dill, and basil. We must not forget the avocado, which maintains the moisture of the skin and hair, and at the same time contains large amounts of vitamins A and E, which are used for sunburn. If you click on Freshly, you will find many more ideas for a good meal.
In addition to fruits and vegetables, today there are many alternatives to animal products that greatly facilitate the preparation of this type of diet. This group of foods includes oat milk, coconut cream, and veggie sausages.
Some herbivores have found a fantastic substitute for steaks, burgers, and sausages, which are most often made from soy, buckwheat, chickpeas, or lentils. When spices are added, the odds to guess it is not meat are small!
As a substitute for milk, milk from cereals, seeds, and nuts is used, as well as coconut milk. The good news is that all of these types of milk are lactose-free, keeping in mind that digestion of lactose is a common problem in humans. To satisfy even the most demanding tastes, there are also kinds of milk with the taste of chocolate, vanilla, strawberry, etc.
We have already mentioned fruits. Fresh and stone fruit can be combined with some of the cereals, which can be a fantastic breakfast.
People find it difficult to suddenly eliminate meat from their diet. Since proteins are necessary to stay healthy, there are herbal substitutes that contain a large amount of fiber, and also help maintain heart health. This group of foods includes lentils, mushrooms, beans, eggplant, tofu, chia, pumpkin and sesame seeds, and quinoa.
It is important to combine foods properly because these people often suffer from vitamin B 12 deficiency. The daily menu of an average vegan can look like this: breakfast – sprouted cereals, soaked in soy milk with various seeds, a handful of almonds, and a little berry. Lunch can be vegan zucchini pasta with avocado and cucumber. A salad with dressing is a good recommendation for dinner.