Vegan: definition, diet, dangers, deficiencies
The vegan adopts a lifestyle more than a diet. It consists of excluding all animal products in everyday life, which can lead to nutritional deficiencies. What exactly is being vegan? How not to have a deficiency? What are the benefits? Dangers ?
Definition: what does "vegan" mean?
"Veganism is a type of vegetarianism " informs Dr Corinne Chicheportiche-Ayache, nutritionist doctor (Paris 16th). Vegetarianism consists in favoring a vegetable diet and excluding more or less animal products . The most common vegetarianism is ovo-lacto-vegetarianism which consists in not eating meat, poultry, fish while keeping eggs and dairy products. "Veganism is a total exclusion of animal products and animal by-products (eggs, milk, honey, etc.)" defines the nutritionist."It is a diet trend but it is also an ideological movement which advocates, among other things, a return to nature and the protection of animals. It is a societal choice" she specifies.
What does a vegan eat?
A vegan consumes fruits and vegetables, oilseeds, seaweed, tofu, sprouts, grains, legumes and starches.
Vegan diet: what does a vegan eat?
Between food scandals, environmental problems, animal condition… The consumption of meat is increasingly called into question in France. While some become vegetarians, flexitarians, others take the process further by becoming vegans. What is it about ? What menu for
What foods are prohibited when you are vegan?
The vegan person does not consume eggs, dairy products, meat and cold meats, honey, pork gelatin, poultry broth, fish, crustaceans, shellfish, molluscs and does not use products from animal exploitation (leather, fur, silk wool, beeswax, cosmetics, medicines, etc.).
What are the differences with vegetarianism?
Compared to vegan, the only difference is that vegetarians do not forbid the use of products from animal exploitation.
Vegetarian: definition, deficiency, what does he eat?
Being vegetarian consists in excluding the consumption of animal flesh from your plate. What foods are allowed in vegetarianism? Is there a risk of deficiency? Contraindications to this mode of feeding? Focus.
What are the health benefits?
Veganism has advantages, particularly from a cardiovascular and metabolic point of view: "Vegans have a better lipid profile while excess animal protein promotes cholesterol" explains the nutritionist. Veganism is also associated with better weight control compared to those who have a diet too rich in animal protein.
What precautions should be taken?
It is important to make combinations of vegetable proteins so as not to lack essential amino acids . "Animal proteins contain the 9 essential amino acids which must be provided by the diet. Vegetable proteins, apart from soybeans and algae, do not have all the essential amino acids" explains the nutritionist. This is why it is advisable to combine vegetable proteins to have this nutritional contribution, for example corn and kidney beans, or rice and lentil.
What are the dangers ?
Vegan food poses a risk of nutritional deficiencies. "Overall, when one does not consume animal proteins, the essential risk is iron deficiency . Iron of animal origin (heme) is 5 times less absorbed than iron of plant origin" warns Dr Chicheportiche-Ayache . Also, regular iron supplementation is recommended for vegans, especially those with an increased need for iron (pregnant women, children and adolescents, women who have heavy periods). For these populations, the choice of veganism is not encouraged and must be at least accompanied by rigorous medical monitoring. " Vitamin B12 being exclusively of animal origin, vegans must benefit from vitamin B12 supplementation " informs Dr. Chicheportiche-Ayache. Other risks of deficiency, that of zinc , a mineral mainly provided by animal proteins, and calcium including dairy products are the essential source. "It is important to pay attention to calcium intake by consuming calcium- rich mineral waters, pulses and oilseeds, especially if you are a person who needs more calcium (pregnant woman , child, adolescent, elderly person) " recommends the nutritionist."It is also advisable to choose vegetable milks enriched with calcium and vitamin D." Finally, we must be attentive to the intake of omega-3 fatty acids , by eating oleaginous and walnut, flax and rapeseed oils. "At the end of pregnancy, we supplement with omega-3" indicates the nutritionist.
Foods rich in vitamin D: list for vegan and vegetarians
Vitamin D has many health benefits for bones and teeth. It also strengthens the immune system and is believed to help prevent certain infections such as Covid-19. Where can you find it if you are a vegetarian? Vegan ? Which plants contain the most? The best cheeses? Listing.
What are the contraindications?
" Veganism is not recommended for pregnant women, children and adolescents, as well as the elderly. In these people, this choice of diet is risky and requires regular monitoring, supplementation and biological tests" underlines the doctor, who indicates that she sees vegan people every 6 months for a check-up and more frequently those at risk.
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