Vegan Diet | Nutrient deficiency is almost inevitable in vegans. No wonder if you eat nothing but lettuce leaves all day long.
Even though the number of vegans in our society is growing, the prejudices remain. We tell you what is behind the three biggest myths surrounding veganism.
What is vegan diet anyway?
Veganism – It means a general aversion to all animal products . In addition to avoiding animal foods, most vegans don’t use animal products at all. This means that they also do not wear clothing of an animal origin.
The main reason for a vegan lifestyle is the animal welfare and environmental pollution caused by animal products. In addition, many people believe that vegan food is also much healthier .
Three Myths About Vegan Food
# 1 A vegan diet is one-sided
Fruits, vegetables, legumes, nuts, kernels and seeds: If you eat vegan, it certainly doesn’t have to be boring . Choosing to become a vegan is a conscious change in your eating habits . At best, fatty foods such as meat, milk and cheese are replaced with fresh, lower calorie foods.
Cook versatile and plant-based and make sure you get plenty of fresh fruits , vegetables , whole grains , good fats and an extra portion of vegetable protein . This way your food remains varied and tasty!
# 2 A nutrient deficiency is inevitable in vegans
It is not easy to say whether that is correct or not.
It all boils down to how exactly you are doing with your nutrition. There is no such thing as one diet. A varied vegetable diet can provide you with sufficient micro and macronutrients .
Yet there are certain nutrients that you only get through animal foods .
Are you wondering which nutrients to look out for in a vegan diet? We give you a brief overview:
Vitamin B12 is only found in animal foods . Supplementing your diet with vitamin B12 supplements can help with a vegan diet.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential fatty acids and have an important influence on your physical and mental well-being. Your body cannot produce them itself. That is why it is important that you get it through your diet. There are 3 different types of omega-3 fatty acids. Two of these are found exclusively in animal foods .
A good source of omega-3 fatty acids is algae .
Iodine is not only an important nutrient for vegans . This is because iodine-containing foods, such as sea fish and algae, are not normally present in your daily diet . We recommend that you use salt with extra iodine when eating .
Calcium is mainly found in milk and milk products. But it is also found in plant foods. With a balanced vegan diet, you rarely have to worry about the calcium supply for your body.
Our tip: A handful of almonds will immediately provide you with 80 milligrams of calcium!
Red meat is a known and good source of iron . But what about your iron content in a vegan diet?
If you eat a balanced plant-based diet and eat enough green vegetables , nuts , grains and legumes , you will get enough iron .
100 grams of oat flakes already provide 6 milligrams of iron. Combine your oat flakes with fresh fruit, such as berries. The vitamin C in the fruit ensures that your body can better absorb iron.
This is completely independent of whether you are vegan or not. A vitamin D deficiency occurs mainly in winter . It is almost impossible to meet your vitamin D requirement through food alone. The vitamin is produced by the body itself. Nevertheless, we recommend exposing your face, hands and arms to the sun uncovered and without sunscreen three times a week.
As long as you’re using versatile plant-based protein sources, you don’t have to worry about getting enough protein. If you want to know which vegan protein sources there are, check out our article on plant protein .
And don’t forget, with a ‘normal’ diet you can just as well develop a nutrient deficiency . We recommend that you take a closer look at your micronutrients every now and then.
# 3 You can’t achieve your fitness goals with a vegan diet
Studies show that a vegan diet is linked to the intake of fewer calories.² In particular because meat and cheese are replaced by fruits and vegetables. This way you save calories and you can lose weight more easily with a vegan diet .
Whether you really lose weight with a vegan diet ultimately depends on how many calories you take in. Regardless of your diet, we recommend an average calorie deficit of 200 to 400 calories if you want to lose weight .
- There is no such thing as that one vegan diet
- As with any diet, it also applies here: eat as versatile as possible
- Still, you should take a close look at your nutrient intake from time to time