Vegan diet

A vegan diet involves eliminating all animal-derived products from your menu, including meat, seafood, eggs, and dairy, as well as foods that contain them, such as butter or mayonnaise. Many vegans take their commitment a step further by also avoiding everyday items made from animal hides or beeswax.

Who is a vegan diet for?

A vegan diet is suitable for healthy individuals of all ages. However, before switching to veganism, it is worth preparing thoroughly by gaining the necessary knowledge. It is important for vegans to have a basic understanding of nutrition and how to combine different foods. Once animal products are eliminated, it is easy to develop deficiencies in certain key nutrients. Furthermore, vegans must remember to take mandatory supplements for vitamins B12 and D, and in some cases, omega-3 fatty acids.

Dietary principles

The vegan diet aligns with the nutritional guidelines for a healthy person. A daily menu is based on vegetables, fruits, whole grain products, and plant-based fats.

A key component is legumes (beans, peas, lentils, chickpeas, fava beans), and especially soy products (tofu, tempeh, soy milk, etc.), which are the primary source of protein in this diet. Also extremely important are cereal products, which provide the body with the energy needed for proper functioning, dietary fiber, vitamins (e.g., B vitamins, including folic acid), and minerals (e.g., zinc, iron).

Another important component is nuts and seeds. They are a source of plant-based fats and potentially deficient nutrients (calcium, iron, and omega-3 fatty acids). As in any diet, the foundation of nutritional recommendations is vegetables and fruits, which should be included in every meal. They provide the body with vitamins, minerals, and antioxidant substances.

Watch out for deficiencies

Because the vegan diet, like the vegetarian diet, is an elimination diet, it can be difficult to balance certain nutrients, which may lead to deficiencies. Those at the highest risk are people who follow a very monotonous diet and, while eliminating a specific food group, forget that they need to replace it with something else. Here is a list of nutrients that are most easily deficient, along with their sources:

• Calcium - legumes, especially soy and white beans, tofu, almonds, dried figs, sesame seeds and tahini paste, poppy seeds, chia seeds, amaranth, kale, parsley leaves;
• Iron - pumpkin seeds, wheat bran, legumes, especially: soy, beans, and red lentils, dried apricots, pistachios, parsley, whole-grain bread, kale, sun-dried tomatoes;
• Zinc - pumpkin seeds, whole-grain bread, buckwheat, wheat germ and bran, rolled oats, amaranth, white beans, soy, peanuts, Brazil nuts, lentils;
• Iodine - iodized salt, iodized water, and seaweed;
• Vitamin D - plant-based products fortified with vitamin D, supplements;
• Vitamin B12 - plant-based products fortified with vitamin B12;
• Omega-3 fatty acids - flaxseed, tofu, rapeseed oil, walnuts, chia seeds;
• Selenium - Brazil nuts, sunflower seeds, whole-grain products.

To increase the absorption of these nutrients, it is worth incorporating the following habits into your diet:

• Avoid drinking tea and/or coffee with your meals;
• Choose sourdough bread;
• Add a source of vitamin C to your meals, such as bell peppers, parsley, or kiwi;
• Soak legumes before cooking;
• Remember to cook cruciferous vegetables, broccoli, and cauliflower properly.

What kind of meals are included in a vegan diet?

There is an increasing number of vegan products available on the market. However, it is important to remember that not all processed plant-based products are healthy. Unfortunately, they often contain added sugar or significant amounts of trans fats. In the MultiLife vegan diet, you will find a varied menu with a wide range of meals: sandwiches, tofu scrambles, oatmeal, grain bowls, spaghetti, and vegan patties. The ingredients include plant-based drinks and yogurts. When buying them, it is worth checking the label. Ideally, they should not contain added sugar and should be fortified with calcium, vitamin D, and B12.

Bibliography

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2. Meika Foster, Ursula Nirmala Herulah, Ashlini Prasad et al. Zinc Status of vegetarians during pregnancy: a systematic review of observational studies and meta-analysis of zinc intake. Nutrients 2015; 7(6):4512-25
3. Vesanto Melina, Winston Craig, Susan Levin. Position of the Academy of Nutrition and Dietetics: vegetarian diets. J Acad Nutr Diet 2016;116(12):1970-1980
4. M. Dinu MSc, R. Abbate MD, G. Gensini MD, Alessandro Casini :Vegetarian, vegan diets and multiple health outcomes: a systematic review with meta-analysis of observational studies, Critical Reviews in Food Science and Nutrition, DOI: 10.1080/10408398.2016.1138447