Veganism is essentially a lifestyle of abstaining from the consumption of animal products. At the same time, it was one of the hottest trends of 2020. The changes are long-term: according to Uber Eats, sales of vegan meals have increased as much as fivefold in the past three years for the company. What should you know before you decide to go vegan?
A vegan diet is stricter than a vegetarian one
The differences are fundamental: vegetarians can eat animal products in the form of eggs, milk, but also like honey. Pescatarians, on the other hand, also allow fish and seafood in their diet. For vegans, this alternative is out of the question. This translates into the need to plan the diet more meticulously in order to provide the body with all the necessary ingredients
The risks of a vegan diet
Can a vegan diet be dangerous? Of course, yes, but only if it is improperly composed. Many people choose to eat this way for better health, but it is definitely possible to be vegan and eat incorrectly. In particular, it is important to:
- avoid overeating white bread or fatty pastes, which leads to obesity,
- eat a variety of healthy fats and whole grains,
- vary the types of fruit in the diet,
- prevent deficiencies in protein, omega-3 fatty acids and vitamin B-12
The need for varied cooking
The difficulty with vegan cooking is the need to use substitutes from a source other than animals. This can be troublesome even for people who enjoy cooking but are used to traditional recipes. However, it can be managed.
Substitutes to use
Instead of egg mayonnaise, you can use one made from aquafaba, replace ground meat in bolognese sauce with soy granules, and use a flax egg for baking
Colourful and varied food
Last but not least, make sure your meals are varied – if you’re curious about new tastes, you’ll be more likely to stick to your decision to give up meat and zoonotic products. In addition, you need to slowly get to know the culinary possibilities hidden in the world of plants. Such food can be interesting, tasty, and colorful!
The need to find vegan restaurants and stores with a large selection of products for vegans
Sometimes we don’t want to cook, and that’s when you need to have a list of restaurants that serve a wide selection of vegan dishes ready. These will be a little harder to find than outlets with vegetarian menus
Vegan menu and going out with friends
The problem with switching to veganism is also agreeing on a suitable place to go out with friends. So you need to know the restaurant and pubs where both traditional and vegan dishes are served
Stores with vegan products
Some products, mainly vegetables and their derivatives, will be available in typical general stores. Unfortunately, less common products, such as ready-made vegan meals, meat or egg substitutes, will be a bit more difficult to shop for. However, we have to admit that the supermarket supply in this regard is getting richer. Stores that specialize in vegan food – stationary and, above all, online – are a good alternative.
A mindset of difficulty
Changing eating habits can be difficult. This is due to the fact that people are accustomed to new and sometimes strange flavors and tastes. The second category of difficulties are problems with providing the body with a diet rich enough in ingredients essential for staying healthy
It is best to introduce changes gradually. At the same time, you need to observe the reactions of your own body to a new type of diet.
Vegan food can be unhealthy
A meat-free diet without any animal products can also be “junk food”. Vegan foods can also be:
- highly processed,
- highly processed, chemical-laden,
- contain sugar, salt and bad fats
The need for supplementation
Giving up eating meat and dairy does not have to mean a catastrophic lack of protein, calcium, iron and some vitamins. However, you should be prepared for the fact that you may need additional supplementation. This is especially true of vitamin D and B12
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