What Does Vegan Mean? What is Vegan Nutrition?

It is a lifestyle that adopts the principle of completely avoiding the consumption and use of animal products. This approach is not only limited to dietary habits, but also includes avoiding the use of animal products, by-products and products tested on animals in clothing, cosmetics, cleaning products and other daily needs. Vegan nutrition is a type of diet based entirely on plant-based foods. This diet offers a diet rich in foods such as fruits, vegetables, grains, legumes, nuts and seeds. This diet, in which animal food and by-products are not consumed, has become widespread, especially in recent years, with the increase in health awareness. Vegan diet; It has also become a preferred diet to maintain a healthy lifestyle and protect against chronic diseases such as heart diseases, obesity and diabetes. However, a conscious approach is required for this diet to be sustainable. One should be careful about the risk of deficiency of some vitamins and minerals, especially B12, iron, calcium.

What Does Vegan Mean?

Veganism is a philosophy and way of life that aims to avoid the use of animals for food, clothing or any other purpose, to the extent possible and practicable. Accordingly, it encourages the development and use of animal-free alternatives for the benefit of animals, people and the environment. In dietary terms “What does vegan mean?” you may think. Vegan diet refers to the practice of giving up all products derived in whole or in part from animals.

There are many ways to embrace vegan living. However, what all vegans have in common is; It is a plant-based diet that avoids all animal foods such as fish, meat including shellfish, dairy products, eggs and honey. Additionally, vegans avoid animal-derived ingredients, products tested on animals, and places that use animals for entertainment purposes.

How to Eat a Vegan Diet?

Vegan nutrition; It is done by consuming plants and foods made from plants, such as vegetables, grains, nuts and fruits. Vegans do not consume foods of animal origin, including dairy products and eggs. Diet; It includes only plant foods such as fruits, vegetables, beans, grains, nuts and seeds. People who follow the diet do not eat any animal foods, including dairy products, eggs and honey.

The reasons why they feed this way are various. Some vegans do this to improve their health. Because research shows that a plant-based diet may reduce the risk of certain diseases. Others avoid meat because they do not want to harm animals and out of a desire to protect the environment. If you’ve considered trying a vegan diet, you may be wondering if this way of eating is right for you. Although you can reap some real benefits from going meatless, it also comes with a few challenges.

What are the Types of Vegan Diets?

There is no one-size-fits-all vegan diet. Whatever your motivation, your diet may differ from that of other vegans. Often, these differences target a specific health outcome. The most common types of vegan diets can be listed as follows:

Raw Vegan Diet

Those who follow a raw vegan diet eat only raw plant foods. It consists mostly of raw fruits and vegetables, raw nuts and seeds, sprouted and soaked grains, cold-pressed oils, and fermented foods like kimchi and miso. The theory behind this diet is that cooking breaks down food and reduces its nutritional value. It’s true that cooking food can cause losses of some nutrients, such as vitamin C and B vitamins. But cooking foods can also increase the amount of healthy ingredients in some foods. An example of this is the increase in the amount of lycopene in tomatoes when cooked.

This diet has its pros and cons. It may be higher in fruits and vegetables, which provide vitamins and minerals, fiber for digestive health, and antioxidants that may help reduce the risk of cancer and other diseases. But raw vegan diets are very restrictive. This may cause you to get too little of other important nutrients such as protein, vitamins D and B12, calcium, iron and iodine. For most people, a raw vegan diet is safe in the short term. But long-term raw vegan diets can be risky.

Vegan Diabetic Diet

It contains moderately low carbohydrates, mainly high-glycemic, refined carbohydrates that raise blood sugar rapidly. Whole grains, beans and legumes are rich in fiber, which can help control blood sugar. Protein from beans, legumes, nuts, seeds, tofu, tempeh and seitan, along with avocado, nuts, seeds and healthy fats from coconut and olive oils, can also keep your blood sugar balanced.

High Protein Vegan Diet

Protein is one of the nutrients that is often missing in the vegan diet. The high-protein vegan diet solves this problem by focusing on higher-protein plant foods. These may include:

• Nuts and seeds
• Bean
• Bean curd
• quinoa
• Oat

Some people use vegan protein supplements, often made from legumes such as soy and peas. This type of diet is popular among vegan athletes and bodybuilders who need more protein to support muscle growth and repair. It’s safe for most people as long as it has enough variety to make sure you get all the nutrients you need.

What Does Vegan Product Mean?

It refers to products that do not contain any animal ingredients and have not been tested on animals during the production process. Vegan products are available not only in the food industry but also in various fields such as cosmetics, cleaning, clothing and accessories. The main feature of vegan products is the complete exclusion of animal-derived ingredients. This means not using animal products such as meat, milk, eggs, honey, gelatin, wool, silk, leather, as well as by-products obtained by processing such substances.

What are the Benefits of Vegan Nutrition?

It has many potential benefits. A nutrient-dense, calorie-balanced vegan diet has the potential to help you reach or maintain a healthy weight. A vegan diet may also lower the risk of several chronic diseases. The benefits of a vegan diet can be listed as follows:

• A 2021 literature review showed that well-planned vegan diets may help prevent cardiovascular disease and metabolic syndrome.
• Eating a diet rich in plant foods, fruits and vegetables can help you maintain a healthy weight.
• Research shows that vegans get significantly more vitamins, minerals and nutrients than meat eaters. These include polyunsaturated fatty acids, alpha linoleic acid (ALA), fiber, folate, vitamin E, magnesium, B1, B6 and vitamin C.
• Some studies show that raising animals, especially cows, for meat causes more damage to soil, water and atmosphere than growing grains, fruits and vegetables. A vegan diet supports environmental sustainability.

What are the Risks of Vegan Nutrition?

A vegan diet can be very nutritious. However, there are some potential risks. Avoiding animal foods can leave you deprived of several nutrients, including protein, calcium, omega-3 fatty acids, zinc, vitamin B12, and vitamin D. You need protein to power all the chemical reactions in your body. Calcium strengthens your bones and teeth. Omega-3 fatty acids keep your cells healthy and protect your heart by shielding against heart disease and stroke.

These nutrients are especially important for children’s growing bodies and during pregnancy. If you are pregnant or have a health problem, you should consult your doctor before starting a vegan diet. A vegan diet is healthier the more you make it. Products such as “vegan” ice cream, cookies and candy are appealing. However, you should not overdo it. If you eat large portions of high-fat and processed foods, you may experience many of the health problems you would experience on a meat-based diet.