A complete and healthy vegan diet must above all be enjoyable and provide access to a variety and complementarity that does not make the person feel deprived of something.
Indeed, it must provide a whole series of substitute foods so that those who approach this diet, for ethical or philosophical reasons, do not feel in a condition of sacrifice or experience the sensation of always having to ‘do without something’.
Index
- The Vegan Diet: A Rich Choice of Foods
- Proteins in the Vegan Diet
- Important Foods in a Vegan Diet
- Algae and sprouts
- Complete Vegan Diet: More Tips
- Vegan diet: no risk but lots of health
- A book with recipes for the vegan diet
- Further information and scientific sources for: vegan diet
The Vegan Diet: A Rich Choice of Foods
At the table and in the kitchen you can make pleasant discoveries with many whole and organic cereals (or pseudocereals) , which will be the basis, starting from the traditional ones such as
- rice,
- emmer,
- corn,
- barley,
- oats,
- kamut or ancient grains such as Timilia or Gentil Ross,
- mile,
- buckwheat,
and the lesser-known amaranth and quinoa (rich in protein), which are also gluten-free, as well as rice, corn and buckwheat.
We can continue with raw and cooked vegetables, seasonal fruit, dried fruit and legumes.
Proteins in the Vegan Diet
Among skeptics, the question is recurrent: “And where do I get my proteins?”
Well, among the foods that have a good percentage of vegetable proteins we can consume, in addition to the whole range of fresh and dried legumes:
- lupin derivatives, interesting for their high fibre content, absence of gluten, low glycemic index , with anti-cholesterolemic and hypotensive properties,
- soy derivatives. I recommend choosing organic soy and its derivatives. That is, tofu – obtained from curdled soy juice – and tempeh -obtained from fermented soy and in brine, therefore richer in salt,
- seitan obtained from wheat gluten with soy sauce and kombu seaweed. Seitan is excellent for making ragù, meatballs and dishes that require a meat-substituting consistency , but it must be consumed in moderation because the large amount of gluten it contains can be irritating. Seitan is a protein food for occasional use, and is absolutely not recommended for people with gluten sensitivity, as well as those who suffer from celiac disease.
These derivatives find their motivation in the need to eat foods that can provide varied and useful flavours to prepare dishes that ‘recall’ those of tradition.
Here are some examples of traditional dishes in a vegan diet version:
- tempeh stew,
- lasagna with seitan ragù,
- lupin meatballs.
Even with traditional and minimally processed legumes you can prepare excellent dishes such as lentil meatballs, chickpea burgers, meatloaf with beans, chickpea flour omelettes, etc.
Let’s not forget that eating also has an emotional and relational value that we cannot ignore!
Important Foods in a Vegan Diet
There are rich and tasty foods that act as natural food supplements, for example oil seeds .
- Sunflower seeds contain B vitamins, lots of protein, magnesium, folic acid, copper, selenium, tryptophan and have invigorating properties;
- sesame seeds , rich in calcium, iron, phosphorus, manganese, zinc and copper, are restorative and anti-cholesterol, help keep blood pressure low, protect nerves and joints;
- poppy seeds , with high levels of iron, copper, calcium, potassium, manganese, zinc and magnesium, phosphorus, as well as oleic acid which increases good HDL cholesterol and are very alkalizing;
- the precious flax seeds , with an excellent content of alpha-linoleic acid and Omega 3, are strengthening and detoxifying, stimulate the intestine and protect the marrow, the blood vessels preventing atherosclerosis plaques, and have excellent anti-inflammatory properties;
- Pumpkin seeds , rich in phosphorus, contain tryptophan, a precursor of serotonin, a molecule that provides serenity, magnesium, iron, Omega 3 fatty acids , are rich in proteins and thanks to zinc they are protective for the prostate and anti-cystitis.
and then all the dried fruit: hazelnuts, almonds, walnuts, peanuts, pine nuts but also cashews, Brazil nuts and macadamia nuts.
Algae and sprouts
Algae are also an excellent food supplement rich in minerals, especially iron, and can help facilitate the digestion of legumes if cooked together. This is the case of kombu algae which eliminates fermentation.
- Nori seaweed is very rich in easily absorbable iron, potassium, iodine and vitamins;
- kelp helps the intestine with slimming and laxative properties; wakame strengthens the immune system ;
- The well-known spirulina algae is rich in iron and chlorophyll and is considered a superfood.
Complete Vegan Diet: More Tips
It is always good to add to salads and all raw vegetables in general, which I always recommend eating at the beginning of a meal:
- a sprinkling of brewer’s yeast flakes,
- a teaspoon of wheat germ or linseed oil.
- mixed seeds.
Sprouts are also very rich in vitamins (e.g. B12), proteins, enzymes, trace elements and are easily digestible. One of their lesser-known properties is that they are a sort of drug against food intolerances.
Just eat a handful before meals, naturally raw, very useful in the desensitization phase of the organism.
I am speaking in particular about
- azuki sprouts, which regulate blood sugar levels;
- broccoli are detoxifying and antioxidant;
- finally alfalfa sprouts (alfalfa), the most complete of all.
They can be prepared at home with a special sprouter , by purchasing them in sachets or ready-made in shops that sell organic products.
Vegan diet: no risk but lots of health
When transitioning from an omnivorous or vegetarian diet to a vegan diet, I always recommend going gradually , especially if the person was not used to eating a lot of fiber before becoming vegan.
I know of more than one case of people who – on the wave of enthusiasm – have gone from a diet low in whole grains, fruits and raw vegetables to a diet high in fiber, presenting problems with irritable bowel syndrome and abdominal pain.
You can also eliminate almost immediately all foods of animal origin , but it is preferable to add new foods gradually , week after week, so as not to unbalance the body too much and limit the risk of intolerances. By following these few and simple rules you will certainly see health benefits, maintaining high levels of energy and good mood.
A word of warning, however, is to monitor vitamin B12 and, by asking your doctor for advice, evaluate the possible need for supplementation.
A book with recipes for the vegan diet
In this article we have used the terms Vegan Diet to refer to the lifestyle that includes a vegan diet, which is in all respects a style of eating and lifestyle, and not simply a diet.