A balanced vegan diet can be a nutritious diet!

While it has been observed that there has been an increase in the number of people who prefer a vegan diet in recent years, it is also debated whether a vegan diet, which is a strict diet model that includes not eating any food obtained from animals, is healthy or not. Experts say that more planning and preparation may be required to create a balanced and varied vegan diet, and that protein requirements in vegan nutrition are provided from plant-based foods.

Noting that vitamin B12 is only found in foods of animal origin, and therefore vegans should prefer to consume vegetable milks and cereals enriched with B12, Nutritionist and Instructor Kübra Şahin stated that "Since milk and dairy products are not in a vegan diet, consuming calcium-rich foods such as enriched plant milks, tofu, broccoli, chickpeas and green leafy vegetables helps prevent calcium deficiency."

Üsküdar University, Faculty of Health Sciences, Department of Nutrition and Dietetics, Instructor Kübra Şahin shared the tricks of creating a healthy vegan diet on the occasion of November 1, World Vegan Day.

Not having enough information can lead to malnutrition

Stating that not having enough information about vegan nutrition can lead to malnutrition, Instructor Kübra Şahin expressed that "It may take more planning and preparation to create a balanced and varied vegan diet. Otherwise, insufficient intake of nutrients such as vitamin B12, iron, calcium, Omega-3, fatty acids and protein can cause health problems. Finding suitable vegan options at restaurants or social events, dining with family and friends is a common challenge due to the limited availability of vegan options."

Which foods should be consumed to ensure adequate protein intake?

Pointing out that due to the fact that foods such as meat and dairy products of animal origin are not consumed in a vegan diet, protein requirements are met from plant-based foods. Instructor Kübra Şahin continued her remarks as follows:

"Legumes such as lentils, chickpeas, beans and peas contain high levels of protein. Foods such as almonds, walnuts, chia seeds, flax seeds, and sunflower seeds are rich in protein and healthy fats. Pasta made from chickpea or lentil flour contains more protein than traditional pasta. Quinoa is a complete source of protein, and it contains all the essential amino acids. Spinach, broccoli, and other green leafy vegetables also contain protein, but their protein amounts are lower than other foods. Soy products are very rich in protein and are used in various recipes. Tofu made from soy milk is used as a protein source in vegan and vegetarian diets as an alternative food to meat products. Plant-based milks, such as soy milk, almond milk, and oat milk, offer options that are enriched in calcium and protein."

Vegans should consume plant milks and cereals enriched with B12

Pointing out that vegans have deficiencies in some nutrients due to the fact that they are only included in foods of animal origin and are not included in plant-based foods. Instructor Kübra Şahin stated the following:

"Vitamin B12 is only found in foods of animal origin. Therefore, vegans should prefer to consume vegetable milks and cereals enriched with B12. Vegans are deficient because iron in plant sources cannot be absorbed as well as in animal sources. Consuming iron-rich foods such as lentils, chickpeas, quinoa, spinach, pumpkin seeds and taking them together with vitamin C (for example, with citrus fruits) increases absorption. Since milk and dairy products are not included in the vegan diet, consuming calcium-rich foods such as enriched plant milks, tofu, broccoli, chickpeas and green leafy vegetables helps prevent calcium deficiency. Omega-3, which is usually found in fish and seafood, can be met from plant sources such as flax seeds, chia seeds, and walnuts."

Is a vegan diet suitable for children and pregnant women?

On whether a vegan diet is suitable for children and pregnant women, Instructor Kübra Şahin stated that "Since both groups have special nutritional needs, it is important to make sure that these needs are met. Children need to get enough energy and nutrients to grow up healthy. During pregnancy, the need for energy increases, and attention should be paid to adequate calorie intake. Focus should be on protein sources such as legumes, tofu, grains, nuts and seeds, while iron-rich foods (lentils, chickpeas) and calcium-rich foods (enriched vegetable milks, green leafy vegetables) should be consumed. Omega-3 sources such as chia seeds and flax seeds should be included. Folate-rich foods (green leafy vegetables, lentils) and iron sources (legumes, dried fruits) are important. Carefully monitoring nutrients and ensuring adequate intake is important for both children and pregnant women. It would be more beneficial to consult a nutritionist."

A balanced vegan diet can be a nutritious diet

Noting that there is a common thought that a vegan diet cannot provide enough protein, Instructor Kübra Şahin stated that "However, many plant sources such as legumes, cereals, tofu and nuts provide adequate protein intake. A vegan diet is considered unhealthy. However, a balanced vegan diet can be a nutritious diet rich in vegetables, fruits, grains, legumes and nuts, and it can also be a lifestyle that includes sensitivity to environmental sustainability."

It is possible to create a balanced and varied nutrition program!

Stating that all nutrients can be found in a well-planned vegan diet, Instructor Kübra Şahin said that "Grains such as whole wheat bread, brown rice, quinoa, oats and legumes such as lentils, chickpeas, beans, peas, colorful and green leafy vegetables, fresh fruits, nuts, and finally oils such as olive oil, avocados can provide a varied and balanced diet, and it can be planned with milk alternatives such as almond milk and soy yogurt. Creating a balanced and diverse nutrition program for vegan individuals is possible by bringing together healthy food groups."

It is easy to prepare delicious and nutritious vegan meals...

Noting that a vegan diet includes many different nutrients other than meat and dairy products, Instructor Kübra Şahin expressed that "It is very easy to prepare delicious and nutritious vegan meals that can increase the nutritional diversity of vegans."

A sample one-day vegan nutrition program prepared by Instructor Kübra Şahin is as follows:

"Breakfast: Oatmeal + almond milk + fresh fruit + chia seeds + nuts (walnuts, almonds, etc.)

Lunch: Chickpea quinoa salad (chickpeas + boiled quinoa and green leafy vegetables)

Dinner: Baked tofu with whole wheat bread and various vegetable garnish

Snacks: Fresh fruit, dried fruit, cucumber and carrot."

 

Üsküdar News Agency (ÜNA)