There is a growing tendency to consume more healthy foods and question the choices we make at mealtimes. This is excellent, not only for our health but also for the environment.
Do not eat animal products is just one of the facets of veganism, which does not make use of clothes or accessories that contain wool, leather, fur or animal horn, or the use of drugs, cosmetics and makeup tested on animals.
People vegans do not accept animal exploitation for any reason. Compassion is one of the main reasons for veganism exist. This is a conscious choice to not be part of an industry that exploits animals and goes far beyond not "like" certain products.
His philosophy assumes that animals need to be emancipated from exploitation of men. So a vegan person would never go to a zoo, aquarium, circus or horse racing, as these places explore animal life as entertainment.
X vegetarianism veganism: what are the differences?
Many people get confused with these endings. In fact, veganism only became known a few years ago and, so, there are still misinformation on the subject.
A person who is vegetarian or lacto-ovo vegetarian, which is correct nomenclature, does not consume any animal flesh. This means that she does not eat beef or chicken or pork or fish or seafood.
A vegetarian will not eat the meat of animals, but can indeed consume animal products such as eggs, milk, cheese, yogurt, among others.
- See more: Types of vegetarians and their differences.
Already who is vegan, and does not eat meat or fish, also do not eat any animal products. This means that a vegan does not eat eggs, or milk, or cheese, or yogurt. Honey and wool, for example, animal byproducts, are also not consumed by people vegans.
Veganism goes beyond food, so a vegan person will not use animal skin or leather and will inform on cosmetic products and medications that are tested on animals to avoid them.
But then, eating a vegan?
This is a recurring question for vegans. If he does not eat meat or egg, or cheese, or any other product derived from animals, so what it eats?
The truth is that people who take vegan diets generally have a much richer supply of nutrients than those that are used only with rice, beans and steak every day.
Of course there are people adept to the vegan diet which is still malnourished, but is much more common for vegans feel willingness to engage with the process of preparation of food, up to make sure that there is no animal ingredients and, consequently, these people eat better.
Who is vegan needs to be aware of the amount of protein and some other nutrients you eat, then end up using very healthy food and full of other substances essential for our health.
A vegan food is based on plant proteins such as:
- Cashew nut;
Many vegans report that before starting this restrictive diet, ate little variety of food and to leave all derived from animals, discovered many new flavors.
A vegan diet is naturally very diverse, with lots of fruits, vegetables, nuts, seeds, all prepared in combinations so varied that it's hard to get tired of these foods.
Moreover, it is very common to find versions vegan foods day-to-day, such as macaroni, lasagna, hamburger, bean stew, pizza, pastry, cakes and desserts of the most diverse, with no animal product.
- vegan light mayonnaise recipes.
- light vegan soup recipes.
- Revenue feijoada vegan light.
- vegan light bread recipes.
There is also a wave of vegan festivals, especially in large cities, which offer a multitude of products and vegan food at very reasonable prices.
Being vegan is expensive?
There is the idea to bring a vegan diet can be more expensive than eating meat, and so people are not interested in this type of diet. In fact, some vegan products, especially those that are not related to food, such as cosmetics and makeup, but can be more expensive.
But the vegan diet itself can be much cheaper than the diet without restriction of animal products. That's because this is a type of food which is based on natural products that are usually much cheaper than buying meat.
Most of the foods eaten by vegans people can be found in supermarkets and fairs. Some products can be more easily found in natural products homes.
In São Paulo, for example, there is the Cerealista Zone, near the Mercado Municipal, a site that sells a multitude of grains, seeds, grains and other natural products and vegan at lower prices than in normal supermarkets.
Being vegan lose weight?
Since this is a type of food generally very healthy, the chances of weight loss are great. That's because in addition to focusing on natural foods, the fact that there is no meat or dairy products makes this is a more low-fat diet.
A study published in the Journal of General Internal Medicine compared the results of different types of diets and found that a vegan diet can make you lose 2.5 kg in less time than any other surveyed diets. A vegetarian diet with eggs and dairy products, also showed better results than diets that include meat.
If you can completely replace the animal protein by the plant, without his power becomes deficient in protein and other nutrients, you will be eating more natural products, sources of vitamins and minerals essential for the proper functioning of your body.
A vegan diet is richer in fiber, very important for the good health of the digestive system. Digesting well, we absorb more nutrients in our food and this is very beneficial for weight loss.
Tips to start a vegan diet
1. Begin by being a vegetarian
If you still eat animal foods, stop can be quite difficult and this tends to discourage you to continue with veganism. So go slowly.
Starting by eliminating meat, you will learn how to replace the protein, and this part is essential for a healthy transition. Also, this will be the stage where you discover new flavors and if it is not still plenty of kitchen fan, will learn to turn more.
Of course there are people who are starting a vegan diet without going through vegetarian, but each person has a different rhythm. You do not need to charge as much from the start, as this is a phase of adaptation and transition and must be made calmly.
2. Prefer whole grains
When replacing refined grains for whole, his power is already much richer in essential nutrients for your body, such as iron and B vitamins
The refinagem process removes most of the nutrients from grains, so they are easier to digest. Bread, rice, pasta and other products made from whole grains have more fiber and will give greater sense of satiety as well.
3. Use vegetables to your advantage
A lot of people focus on the things you can not eat, rather than take advantage of what can eat indeed. Vegetables are so important in the vegan diet as any other, since we offer full meals of essential vitamins and minerals for our health.
Use vegetables to your advantage and find different recipes with your favorite. Over time, even the ones you did not like before the transition will make you change your mind and accept a new world of flavors.
4. Find new sources of vegetable protein
Even if you do not want to take veganism to the letter, you can benefit from other sources of protein than the animal, even if only to diversify their food.
When eating meat and dairy products, you end up eating too much saturated fat and this can be harmful to health. There are very rich in protein plant sources such as lentils, beans, chickpea, tofu, nuts and seeds in general.
These are all foods we eat on a day-to-day and increasing dose a little bit, we can get all the protein necessary to our body only with them.
- See more: 12 vegetarian sources of complete proteins.
It is recommended that women consume at least 46 grams of protein daily and this figure rises to 56 grams for men. These values are very easy to hit without any animal protein, such as a woman eating a day:
- ½ cup of tea oat (5 grams of protein);
- 2 teaspoons of peanut paste soup (8 g protein);
- ½ cup chickpea tea (5 grams of protein);
- 1 cup of tea cooked quinoa (8 g protein);
- 24 kernels (grams protein);
- 1 cup whole noodles without addition of animal products (7 grams of protein);
- ½ cup tofu (10 g protein).
For a man, it would suffice to add ½ cup of lentils tea to get all the daily protein.
5. Search vegan sources of omega 3, vitamin D and vitamin B12
Some nutrients are a little more difficult to find in the world of plant foods, such as omega 3, vitamin D and vitamin B12. Still, it's not impossible to include them in your diet and maintain a healthy specimen even without the intake of animal products.
In the case of fatty acids of the omega 3 family, essential for eye health, brain development and cardiovascular system, it must include flaxseed (even better if flaxseed oil), nuts and soy. Other foods also offer omega 3, but in smaller quantities.
Since vitamin D will be required to withdraw the almond milk or soy and orange juice. Otherwise, good sun doses may help with getting this essential vitamin for our health.
Vitamin B12 is one of the most difficult to find in the plant world, but you can still find it in fortified soy milk and some fortified yeast.
Some vegans need to take supplements to get the necessary ingest amounts of these nutrients rare to be found in the plant kingdom. When starting a vegan diet, it's important to talk to a doctor or nutritionist.
- See too: Vitamin B12 - Symptoms, causes, sources and tips.
6. Eat plenty of variety of natural foods
This tip is valid for any type of food, since the more varied a diet is, the better for your health.
Grains, vegetables, fruits, seeds, nuts and grains are sources of fiber, protein, vitamins, minerals and all the essential substances for our health.
7. Try again
Foods that you did not like before can gain new knowledge to try them again. We often say that some food do not like and never experience it again.
But by joining veganism, as the options are narrowed a little and her mouth begins to change, worth trying again those foods that you did turn up their noses.
The same goes if you have already tried some vegetarian or vegan version of a recipe and hated. This happens a lot with soy sausage, for example. Some stores want to offer vegetarian options and put soy sausage on the menu without knowing prepare it properly. This makes many people reject this product right away.
The prepared soy sausage according to the manufacturer's instructions, which is usually not frying it and prepare it in boiling water as normal sausage, is very tasty.
- See more: light vegan sausage recipes.
8. Know easy recipes and protein
There is a general idea that vegan food is very complex and difficult to do. Indeed, some processes are not within our routine, how to prepare a vegetable milk or mayonnaise, but with time you will learn easy recipes and will get used to prepare in advance some food.
For example, the chickpea paste, or hommus, is an easy, protein and vegan recipe! Just hit the newly baked chickpea with sesame paste (tahini), garlic, lemon juice, olive oil, salt and black pepper kingdom to taste and you have a vegan pate to kill any greedy or part of a beautiful meal.
- See more: Revenue pate vegan.
Another tip could be the beans all day, let the prepared and frozen and you will break a twig when hunger tighten.
Leave some frozen foods also will help you a lot, as vegan burgers lentil, quinoa, chickpea, among others.
- quinoa burger recipes.
- lentil burger recipes.
9. Study the benefits of vegan diet
If you are interested in food, it is very interesting to learn about the benefits of vegan diet for your body. There are some fantastic documentaries that talk about how veganism and vegan food can be a cure for a number of diseases.
Netflix, you find a documentary called Forks over Knives (Forks above the knives, in free translation) that will give you a taste of how a vegan diet can transform your health.
10. Be patient
Changing any habit, whether food or not, can take some time. If you really want to start a vegan diet, either by animals, the health of your body, the environment or simply because they want to lose weight, be persistent.
At first it may be very difficult to adapt to this new power reality, but the benefits that veganism will bring both to your body and to your conscience, are worth it. Beyond that, you know that does not add to the suffering or exploitation of any animal is extremely rewarding.
On Facebook there are many groups of vegan recipes that people suggest dishes, replacements and where to buy certain foods.
- See too: Brazil shows what can be part of a complete vegan.
In addition, part of a group that has the same ideas that you can give more strength to be able to insert in the veganism.
Make the freezer your best friend. After going to the fair or to the grocery store, freeze the way the products do not lose their nutrients and store in small portions. This is especially important if you are only cooking for yourself, as it will prevent these foods spoil, and they will last for long. In addition, this will take a step of the recipes that you will prepare, which can make you gain some time.
Have you ever thought to adhere to veganism? For that reason, more for their body, the animals or the environment? You think you could keep a vegan diet? Comment below!