What is Vegan?

What is Vegan?

Vegan refers to people who refuse to eat or use any food derived from animals. These include foods such as meat, fish, eggs, honey, milk, cheese, and all animal products such as leather and wool.

Vegans, who try to meet the nutritional values ​​required from animal foods by getting them from plant and plant-based foods, also create a diet list based on grains, nuts, and fruits.

Vegans, who argue that vegan nutrition is healthy and aims to protect the environment, therefore reject animal foods and eat plant-based foods.

In addition to foods, the use of animal-based clothing is also rejected in veganism. The vegan diet model, which has become increasingly popular recently, has also led manufacturers to turn more to vegan products.

Since it includes the rejection of animal foods, the main nutritional sources of the vegan diet, which is a plant-focused nutrition model, are vegetables.

In addition to vegetables, grains, some nuts, especially hazelnuts, vegetable oils such as olives, canola, sesame and avocado, legumes and plant-based meat-milk alternatives include basic vegan products.

How is Vegan Nutrition, What are its Types?

In a vegan diet where animal products are not consumed, the use of grains, seeds and vegetable oils is important.

Thus, the protein intake in animal products is obtained from plant sources. Vitamins and minerals such as Omega 3, B12, EPA, iron, iodine, calcium, DHA, vitamin D and zinc are met to a certain extent with plant foods and are also supported by food supplements. Seeds play an important role in this diet.

Plant seed varieties rich in omega are among the points that regulate the diet. This diet directs people to a regular and conscious consumption with the importance it gives to a balanced diet. Vegan diets are also divided into different diets within themselves.

Vegan diet types are as follows:

• Whole Food Based Vegan Diet:

This diet type adopts a health-oriented approach. Plant food sources are diverse. A balanced diet is provided by focusing on basic nutrients. It is a diet and nutrition style based on fruits, vegetables, grains, nuts and legumes.

• Raw Vegan Nutrition:

Raw vegan nutrition is a type of nutrition that refers to the consumption of foods cooked at temperatures below 48 degrees. Generally, various foods such as vegetables, fruits and seeds are consumed raw.

• Social Veganism:

It is a vegan nutrition style based on the consumption of animal foods in certain or special situations by people who generally follow a vegan diet.

• Junk Food Vegan Nutrition:

It is a vegan diet style devoid of plant foods. It is a diet where mostly fake meat, cheese, fried foods and heavily processed vegan products are consumed.

• Gluten-Free Vegan Nutrition:

A vegan nutrition style that is both gluten-free and does not contain animal foods. The use of gluten-free grains is a common element in this diet style. If you wish, you can have more detailed information about this diet style by looking at our article What You Need to Know About Gluten-Free Nutrition.

• Starchy Vegan Diet:

Also known as the starch solution, this vegan diet is based on high carbohydrates. Instead of consuming fruit, it focuses on low-fat, high-starch foods such as potatoes, rice, and corn.

Which Foods Provide Nutrients in Vegan Nutrition?

There are certain nutrients that the human body needs, the majority of which are met by animal foods. People who adopt a vegan diet meet these vitamins and minerals by eating plant foods.

The nutrients that are important for the body and the products that meet these nutritional values ​​are as follows:

• Calcium:

Foods such as legumes, green leafy vegetables, soy, rice milk, calcium-enriched tofu, broccoli, soybeans are rich in calcium.

• Protein:

Legume products such as lentils, beans, bulgur, oatmeal or nuts help meet protein needs.

• B12:

Cereals, orange juice.

• Iron:

Peanut butter, spinach, soy nuts and cheese, many legumes meet iron needs.

• Omega-3:

Foods such as spinach, cauliflower, Brussels sprouts, flaxseed, blueberries meet.

What is The Difference Between Veganism and Vegetarianism?

Vegetarians do not consume meat products such as meat, fish and chicken. However, they can consume animal products such as milk, eggs, cheese and honey.

Vegans reject all animal products that vegetarians reject. This includes milk, eggs, honey, gelatin and additives derived from animal products.

A vegan lifestyle covers not only nutrition, but also clothing, cosmetics and all other areas of daily life. There is no such restriction in vegetarianism.

What are The Benefits of a Vegan Diet?

A vegan diet can support weight loss, reduce the risk of type 2 diabetes and heart health, support a healthier digestive system, cleanse the skin, lower blood sugar and strengthen kidney health. All of these benefits mentioned are among the potential benefits of a vegan diet.

A vegan diet generally includes the following benefits:

• It supports weight loss.
• A vegan diet reduces the risk of type 2 diabetes and heart health.
• It supports a healthier digestive system.
• A vegan diet cleanses the skin.
• It lowers blood sugar and strengthens kidney health.
• It is considered an effective nutritional model against hypertension.
• A vegan diet is beneficial for intestinal health with its anti-inflammatory effect.
• It has an anti-cancer effect because it contains more plants.
• A vegan diet can relieve arthritis pain.

What are The Harms of a Vegan Diet?

A vegan diet removes some nutrient sources from the diet. Therefore, vegans need to plan their nutritional programs carefully to prevent nutrient deficiencies.

The basic nutrients that can be deficient in a vegan diet are as follows:

• Vitamin B12 Deficiency:

Vitamin B12 is mainly found in animal products. It protects nerves and red blood cells. This vitamin is also found in some grains and plant milks. However, since it is mainly found in animal foods, it can be deficient in a vegan diet.

• Iron Deficiency:

Iron is important for the circulatory system. Animal foods are the main source of iron. However, iron is also found in beans and dark leafy greens.

• Calcium Deficiency:

Calcium is necessary for bone health. Milk and dairy products contain high amounts of calcium. Since dairy products are not consumed in the vegan diet, tofu, tahini and green leafy vegetables, which are rich in calcium, should be added to the diet program. In case of deficiency, deformations in the bone structure can be seen.

• Vitamin D Deficiency:

Vitamin D can strengthen the immune system against many diseases and chronic health problems, including cancer. It is also necessary for healthy teeth and bones. Some types of fish, such as salmon, contain vitamin D. To avoid deficiency, it may be necessary to consume foods fortified with vitamin D and spend plenty of time in the sun on a vegan diet.

Does Vegan Diet Make You Lose Weight?

A vegan diet can help you lose weight because it generally includes low-calorie and fiber-rich foods. Avoiding processed foods and products that contain high fat and sugar reduces calorie intake and supports weight loss. In addition, since plant foods have a lower energy density, total calorie intake is usually low even if consumed in larger amounts.

The characteristics of a vegan diet that can help you lose weight are:

• High Fiber Content:

Vegetables, fruits, whole grains, and legumes are rich in fiber. Fiber increases satiety and helps with weight control by slowing down digestion.

• Low Calories:

Plant foods are generally low in calories. This allows you to eat more and take in fewer calories.

• Healthy Fats:

A vegan diet is often enriched with healthy fats (e.g. avocado, olive oil, nuts), which support weight control.

However, it is important to note that a vegan diet is not a definitive guarantee of weight loss.

Following a vegan diet in an unhealthy way, over-consumption of processed vegan products and inadequate protein intake can lead to weight gain or nutritional deficiencies.