The best meal plan for a vegan diet

The vegan diet is a very popular way of eating today. These diets include a variety of health benefits, ranging from better weight control and also protecting against certain chronic diseases. The big problem with this type of diet is finding balanced and healthy meals, as it can be difficult.

In fact, if you are not a nutritional expert and you do not have much experience when planning what foods to eat, you can cause nutritional deficiencies and health problems.

Learn how to develop the best meal plan for a vegan diet .

Bases of a vegan diet

The vegan diet eliminates all food products of animal origin, including meat, fish, eggs, dairy, and honey.

People often decide to adopt this type of life known as ” veganism ” for different reasons, such as ethical concerns or religious principles. Others may decide to go vegan to lower their ecological footprint, as plant-based diets are thought to generate fewer greenhouse gas emissions and use fewer natural resources.

Despite this, the environmental impact of any diet depends on multiple factors, including the way food is produced, packaged, and transported. (Rosi et al., 2017).

Many people also choose to follow a vegan diet for health reasons, as veganism is associated with a multitude of benefits and can even help prevent certain chronic diseases. In particular, vegan diets have been shown to improve heart health , increase weight loss, and control blood sugar control. (Kahleova, Levin and Barnard, 2018).

La dieta vegana mejora la salud del corazón

Benefits of vegan diets

Research has shown that a complete vegan diet helps improve various aspects of health.

According to one study, vegans have a 75% lower risk of developing high blood pressure than omnivores, or those who eat meat and plants. They also tend to have a lower body mass index (BMI) and lower levels of total cholesterol and LDL (Le and Sabaté, 2014).

Vegan diets can also help control weight. A study of 18 overweight women found that after a 6-month vegan diet, calorie and fat intake was reduced, as well as faster short-term weight loss, compared to a low-calorie omnivorous diet. (McGrievy et al., 2014).

Other research suggests that veganism is beneficial for blood sugar control and may help reduce the risk of diabetes. (Barnard et al., 2009). In another study of nearly 61,000 people, it showed that vegans were 2.6 times less likely to develop type 2 diabetes than omnivores. (Tonstad et al., 2009).

A vegan diet can also reduce osteoarthritis symptoms, such as joint pain and swelling, and the risk of certain cancers, such as breast and prostate cancers. (Chelsea et al., 2015).

Cómo planificar una dieta vegana

Foods that you should consume during a vegan diet

In a healthy vegan diet , you should have a wide variety of whole grains, proteins, healthy fats, and fruits and vegetables for your consumption. Foods like nuts, seeds, legumes, soy products, and nutritional yeast help increase your protein intake throughout the day.

If you want to eat healthy fats, then avocado, coconut oil, and olive oil are nutritious and vegan options for healthy fats.

Here is an example of a shopping list for a vegan diet :

Ejemplo de lista de la compra para una dieta vegana

1. Fresh produce

  • Vegetables: asparagus, bell peppers, broccoli, cabbage, carrots, cauliflower, garlic, kale, onions, potatoes, spinach, tomatoes, zucchini, etc.
  • Fruits: apples, bananas, blueberries, grapes, grapefruits, lemons, limes, kiwis, oranges, peaches, pears, pomegranates, strawberries, etc.
Frutas y verduras permitidas en dieta vegana

2. Frozen products

  • Vegetables: broccoli, Brussels sprouts, squash, carrots, cauliflower, corn, green beans, peas, mixed greens, etc.
  • Fruits: blackberries, blueberries, cherries, mangoes, pineapples, raspberries, strawberries, etc.
Productos congelados permitidos en dieta vegana

3. Whole grains

  • Barley.
  • Integral rice.
  • Buckwheat.
  • Bulgur.
  • Farro.
  • Oatmeal.
  • Quinoa.
  • Sorghum.
  • Teff.
Ejemplos de granos integrales veganos

4. Vegan protein sources

  • Nuts: almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, peanuts, walnuts, pistachios, walnuts, etc.
  • Seeds: chia seeds, flax seeds, hemp seeds, pumpkin seeds, sesame seeds, sunflower seeds, etc.
  • Legumes: black and / or red beans, chickpeas, lentils, navy beans, pinto beans, etc.
Mejores fuentes de proteína veganas

5. Dairy alternatives

  • Milk substitutes: almond, cashew, coconut, flax, oat, rice, soy drink, etc.
  • Substitutes for yogurt: almond, cashew, coconut, flax and soy yogurt, etc.
  • Vegan Cheeses – Vegan Parmesan Cheese, Shredded and Sliced Varieties, etc.
Mejores lácteos para dietas veganas

6. Alternatives to the egg

  • Cornstarch.
  • Flax flour.
  • Vegan Packaged Egg Substitute.
  • Silk tofu.
  • Avocados
  • Avocado oil and coconut oil.

7. Snacks

  • Love me
  • Dark chocolate.
  • Dried fruit.
  • Hummus.
  • Nut butter.
  • Pita chips.
  • Popcorn.
Mejores snacks para una dieta vegana

8. Spices and condiments

  • Cayenne pepper.
  • Chili powder
  • Cinnamon.
  • Cumin.
  • Garlic powder.
  • Ground ginger.
  • Nutritional yeast.
Especias y condimentos para una dieta vegana

Disadvantages of a vegan diet

Vegan diets can be associated with an increased risk of various nutritional deficiencies if not planned in the best way. This is because meat, fish, and poultry are rich in several important nutrients that are mostly lacking in plant-based foods, such as protein, iron, zinc, vitamin B12, phosphorus, and omega-3 fatty acids. (Pereira and Vicente, 2013).

Animal foods like eggs and dairy are also high in protein and micronutrients like calcium, potassium, phosphorus, iodine, iron, and magnesium. (Rozenberg et al., 2016). Completely eliminating these foods can increase the risk of nutritional deficiencies.

This leads to problems such as anemia, weakened bones, impaired immunity, and vitamin B12 deficiency.

Problemas causados por las dietas veganas

How to make up for deficiencies in a vegan diet

It can be a complete challenge to meet the nutritional needs of people who eat a vegan diet. Some nutrients such as vitamin B12, vitamin D and iodine are found mainly in animal products and certain fortified foods, therefore, if these foods are stopped, you will not be able to enjoy these vitamins.

Also, while non-heme iron occurs in a variety of plant foods, it may not be as well absorbed as heme iron found in animal products. (West and Oates, 2008). Therefore, it is advisable to take multivitamins or other supplements that can help to complete any nutritional problems and provide the important micronutrients that you may be missing.

For best results, consume a multivitamin that contains vitamin B12, zinc, iron, vitamin D, and calcium.

Mejores suplementos para seguidores de una dieta vegana

Conclution

Vegan diets are known to provide great health benefits, but in order to enjoy these benefits it is important to plan a balanced diet.

If you are not able to plan a vegan diet properly , it can have repercussions on your health, such as a deficiency in the consumption of nutrients and vitamins that can be key to a good diet and health. Therefore, you must plan well in order to make up for these deficiencies.

Plan de dieta para una persona vegana

References

  • Barnard, N., Cohen, J., Jenkins, D., McGrievy, G., Gloede, L., Green, A. and Ferdowsian, H. (2009). A low-fat vegan diet and a conventional diabetes diet in the treatment of type 2 diabetes: a randomized, controlled, 74-wk clinical trial. The American Journal of Clinical Nutrition. doi: 10.3945 / ajcn.2009.26736H
  • Chelsea, M., O’Brien, S., Law, J., Colleen, M., and Mary, R. (2015). Whole-Foods, Plant-Based Diet Alleviates the Symptoms of Osteoarthritis. Arthritis . doi: 10.1155 / 2015/708152
  • Kahleova, H., Levin, S. and Barnard, N. (2018). Vegetarian Dietary Patterns and Cardiovascular Disease. Progress in Cardiovascular Diseases. doi: 10.1016 / j.pcad.2018.05.002
  • Le, L. and Sabaté, J. (2014). Beyond Meatless, the Health Effects of Vegan Diets: Findings from the Adventist Cohorts. Nutrients . doi: 10.3390 / nu6062131
  • McGrievy, G., Davidson, C., Wingard, E. and Billings, D. (2014). Low glycemic index vegan or low-calorie weight loss diets for women with polycystic ovary syndrome: a randomized controlled feasibility study. Nutrients. doi: 10.1016 / j.nutres.2014.04.011
  • Tonstad, S., Butler, T., Yan, R. and Fraser, G. (2009). Type of Vegetarian Diet, Body Weight, and Prevalence of Type 2 Diabetes. Diabetes Care . doi: 10.2337 / dc08-1886
  • Rosi, A., Mena, P., Pellegrini, N., Turroni, S., Neviani, E., Ferrocino, I., Cagno, R… Scazinna, F. (2017). Environmental impact of omnivorous, ovo-lacto-vegetarian, and vegan diet. Scientific Reports . doi: 10.1038 / s41598-017-06466-8
  • Rozenberg, S., Jacques, J., Bruyère, O., Bergmann, P., Brandi, M., Cooper, C. and Devogelaer, J. (2016). Effects of Dairy Products Consumption on Health: Benefits and Beliefs — A Commentary from the Belgian Bone Club and the European Society for Clinical and Economic Aspects of Osteoporosis, Osteoarthritis and Musculoskeletal Diseases. Calcified Tissue International. doi: 10.1007 / s00223-015-0062-x
  • Pereira, P. and Vicente, A. (2013). Meat nutritional composition and nutritive role in the human diet. Meat Science . doi: 10.1016 / j.meatsci.2012.09.018
  • West, A. and Oates, P. (2008). Mechanisms of heme iron absorption: Current questions and controversies. World Journal of Gastroenterology. doi: 10.3748 / wjg.14.4101