To make a transition to a vegan or vegetarian diet it is important to recognize the essential nutrients that your body needs to be able to replace them and make the changes progressively. The vitamin B12 is the only must necessarily supplement, while the sources of vegetable protein the get mixture cereals and legumes.
If you eat this type of diet correctly, you can prevent diseases such as type II diabetes, dyslipidemia, hypertension, cardiovascular disease, as well as improve intestinal transit and the health of the planet, as this diet is rich in vitamins, minerals, fiber and low in saturated fat. Today you will learn what vegan diets are , how you can make the right transition, as well as a sample menu with delicious vegan recipes that contain essential nutrients. Go ahead!
What Is The Vegan Diet And How To Start?
There are different types of vegetarian diets, but all are characterized by not consuming or limiting the consumption of animal products. One of the most popular vegetarian diets is the vegan diet, also known as strict vegetarianism , since those who practice it do not consume any product of animal origin, not even honey or silk.
If you want to know how to start being vegan step by step and you are currently an omnivore, we suggest you make the transition by progressively implementing the following types of vegetarian diet:
Flexivegetarians Or Flexitarians: In this type of diet the consumption of meat is limited, but on some special occasions some product of animal origin can be consumed. It is a very useful diet to start with a smooth transition.
Ovolactovegetarians: At this point the consumption of meat is completely eliminated, but eggs, dairy and honey are still consumed. From here it is recommended to supplement vitamin B12, so it is suggested to go to a professional.
Ovovegetarian or Lactovegetarian: In both cases the consumption of meat is excluded but products of animal origin are still consumed, in the case of ovovegetarians they consume eggs but not dairy; For their part, lacto-vegetarians do consume dairy but avoid eggs.
Vegans Or Strict Vegetarians: After gradually adopting vegan diets with professional advice, you can begin to implement a diet totally based on plants and cereals, this has animal rights as the main driver. Vegans do not consume any food or product of animal origin, nor leather, wool or silk, nor do they go to the zoo, or any place where some type of animal exploitation is carried out.
A way of life that aims to exclude as far as possible any form of exploitation and cruelty to animals, either to obtain food or clothing”, so it is a commitment that is acquired in pro of animal rights.
Raw Vegan : In case you want to go further, raw vegans are vegans who consume raw vegetables, fruits, legumes, grains and seeds, as they seek that the food does not lose its nutrients. They also use very creative and novel cooking methods.
The Vegan Dish
The vegan diet adapted the plate of good eating , a visual guide created by the Official Mexican Standard to identify the foods that a nutritious meal should have and named it, vegan plate , in this all the essential nutrients are covered by means of the following foods :
Fruits: They provide most of the vitamins that the body requires as long as they are consumed in a variety of ways, some examples are apples, oranges, kiwis and bananas.
Vegetables: Just as fruits provide many vitamins and should be consumed in a variety of ways, some examples are carrots, bell pepper, tomatoes and lettuce.
Cereals: They provide complex carbohydrates (starch), carbohydrates, proteins, fats, vitamins, minerals and fiber, this in order to obtain a high quality energy source, some examples are wheat, rice, oats, corn, barley and rye.
Seeds: High in vegetable proteins, calcium and healthy fats, some examples are chia, flaxseed, sesame, walnuts, almonds, peanuts and pistachios.
Legumes: High in vegetable proteins, since they represent the main protein contribution, but it is essential that they be combined with cereals to increase their quality, some examples are lentils, chickpeas, beans, peas or peas, soybeans and beans.
It is very important that you always combine legumes with seeds and cereals, because only then will you obtain the essential proteins that the body needs and increase the absorption of nutrients; in this way, the protein of animal origin is replaced by the vegetable one.
Supplement B12: It is a water-soluble nutrient that is essential for the central nervous system to function properly, vegan diets lack this nutrient, so it is necessary to supplement it. Sometimes it is said that omega 3 should also be supplemented, but the truth is that it is only recommended in some cases, since omega 3 can be obtained with other foods; However, this situation does not occur with vitamin B12, since you must supplement it.