Vegan diet should be well planned

Vegan life without animal products

06/03/2014

Vegan diet is becoming more and more popular. Even celebrities like Bill Clinton, Pamela Anderson or Johnny Depp do not just keep their fingers off meat and fish, but also on all other animal products. Whatever your reasons for choosing a vegan lifestyle, a balanced diet is important.

Vegan diet is trendy
More and more people are eating vegan food. Many celebrities such as Bill Clinton and Johnny Depp rely on a diet that works without any animal products. A diet that banishes not only meat and fish from the diet, but also eggs, dairy or honey. Some people may only follow the trend and want to be hip, but for the most part, aside from moral and environmental reasons, the health aspect will be in the foreground. Typical civilization diseases such as obesity, diabetes or high blood lipid levels are rare in vegans. But some experts also see disadvantages from a nutritional point of view.

Nutritionist is critical
Thus, the dietary trend could possibly lead to a shortage of nutrients. As the nutritionist Kathrin Kohlenberg-Müller, according to a report of „Frankfurter Rundschau“ thinks that is for the „Joe Bloggs“ even risks from too one-sided diet. The professor at the Department of Oecotrophology of the Fulda University of Applied Sciences and head of the new dual course of study in dietetics, sees the new „Fashion trend“ critical. She showed herself „surprised how the topic currently „opened“ and shared the motivations that, in their opinion, have made vegans adopt the chosen lifestyle, such as ideological, sanitary, or religious. In their opinion, people who switch to vegan diets need to have a great deal of discipline and profound knowledge in creating their daily diet.

Nutrients can not be easily compensated
If this is not the case, deficiency symptoms would threaten, as many of the nutrients contained in animal products would not be easily compensated. The scientist says that, for example, it is difficult to provide enough protein with sufficient protein alone: „It already requires a special combination of different vegetable protein sources, such as beans with corn or wheat tortillas or lenses with spaetzle, in order to come to a sufficient protein quality.“ Another problem is the supply of long-chain omega-3 fatty acids, which contain, among other things, fatty fish. But even though some people, such as Ms. Kohlberg-Müller, see vegan nutrition critically, there are many advocates for a purely herbal diet.

Knowledge about nutrients is important
It is important that you know exactly the critical nutrients and replace them with vegetable sources, fortified foods or in the form of dietary supplements. In particular, the adequate intake of protein, iron, iodine, calcium, zinc, riboflavin (vitamin B2), vitamin B12, vitamin D and certain fatty acids must be kept in mind. Legumes such as legumes and various types of vegetables such as fennel or zucchini are good sources of iron. Almonds, kale, spinach, fennel or dried figs are rich in calcium. Zinc can feed vegans from oatmeal, soy products, lentils, millet, peas or wheat. Algae contain iodine, calcium and other nutrients. Nuts and wholegrain should also be an integral part of the vegan menu to provide the body with enough fiber.

Vegan diet is healthy
However, the supply of vitamin B12 is a bit problematic because it hardly occurs in plant products. However, vegans can consume it via dietary supplements. The question of whether vegan nutrition is good or bad has also been addressed at IKK Südwest. Marie-Louise Conen, Nutritionist at the health insurance said: „But according to most nutritionists, vegan nutrition is healthy and needs-based.“ In addition, scientists at the German Cancer Research Center in Heidelberg have shown that the phytoestrogens contained in soy products, seeds, grains and vegetables after menopause lower the risk of dying from existing breast cancer or developing metastases. Consumers believe that consuming a lot of red meat promotes colon cancer, and those who consume less saturated fat do something for their cardiovascular system.

Enrichment instead of resignation
Kohlberg-Müller nevertheless says: „When I weigh the risks and benefits of the vegan diet, I see more risks for the average consumer.“ She also said that this diet meant a renunciation and said: „By not eating animal foods, vegans skip a quarter of that plate and restrict food choices.“ However, many of the 800,000 vegans that the Vegetarian Federation (VEBU) estimates exist in Germany do not see it as a diet but as an enrichment to their lives. How varied vegan dishes can be can be found on websites, among others. (Ad)

Picture: Mika Abey