Every year more and more people in Poland decide to follow a plant-based diet. What does this diet consist of? What should be supplemented? What are the main benefits, risks and contraindications? In today’s article, we have gathered some of the most important information about a vegan diet.

Veganism is not just a diet. In fact, it is a lifestyle in which, in addition to the exclusion of meat and animal products from the diet, we naturally also pay special attention to the choice of cosmetics and clothing. Vegans avoid leather, fur, wool and silk, and vegan cosmetics do not contain hyaluronic acid, collagen, royal jelly or honey, among others.

A plant-based menu is not the easiest thing to follow, it can be very diverse depending on individual needs, and it requires proper preparation and knowledge.

Why is the vegan diet becoming increasingly popular?

Every year, more and more people consciously decide to follow a plant-based diet, and the number of vegans is growing. The reasons for such decisions are varied:

• ideological and world-view,
• health,
• ecological,
• spiritual and religious,
• economic,
• social,
• ethical.

While only a few decades ago, switching to a plant-based diet, especially in Poland, would have faced countless obstacles, the situation is now changing dynamically, especially in the market for vegan products, semi-finished products and ready meals. Even in your local supermarket, you can increasingly find soy-based cold cuts and pates, vegetable pastes, plant-based milks, several tofu variants, chops, and even cheeses on the shelves.

In addition, the number of pubs and restaurants with interesting plant-based menus is constantly growing, tempting not only vegans. It is also no coincidence that, as the popularity of veganism grows, more and more publications, books, blogs, recipe portals, social media channels and even applications for phones are created (here, a very interesting one called Daily Dozen, which helps you control your supplementation).

The modern vegan is certainly not left alone, but…well, that’s because certain buzzwords in the context of a plant-based diet recur quite regularly – what are the risks and contraindications, and what are the benefits?

Risks of a vegan diet

We will start with the risks, or rather one risk, and we do not intend to frighten anyone. Taking the first steps on the not fully recognized ground one should be well prepared, and it is the same in the case of a plant-based diet. The biggest danger for beginners is certainly the incorrect supplementation or its complete lack.

And what specifically might be missing from a plant-based menu?

Vitamin B12 deficiency can lead to weakness, fatigue and mood disorders. Insufficient vitamin D can lead to weakened immunity, bone pain, increased susceptibility to fractures and, in the long term, even a risk of depression.

Iodine deficiency may impair thyroid function, and zinc deficiency is associated with hair loss and impaired metabolism. It is also worth remembering Omega 3 acids, which have an impact on the correct functioning of the nervous and cardiovascular systems.

Therefore, the greatest danger is incorrect supplementation resulting from initial ignorance, which unfortunately works both ways – we should not overdo certain macro- and micronutrients!

If you want to monitor the consumption of listed nutrients, you can use the Fitatu application.

Important!
Supplementation should be selected on the basis of blood tests and after consultation with your doctor. Tests should be repeated regularly.

Contraindications on a plant-based diet

One person may feel great on a vegan diet, but the health of another may be seriously compromised. Many factors can be responsible for such disparities, ranging from genetics, general health, to metabolism, food tolerance and even the climate zone in which we live.

As we mentioned above, a plant-based diet, especially at the very beginning, will require preparation, more time, commitment and moderately good health. Especially this last point is very important, since a vegan diet is not recommended for people suffering from, among other things:

• anaemia,
• thyroid diseases,
• hormonal disorders,
• cancer,
• diseases of the intestines and digestive system,
• osteoporosis,
• vitamin deficiencies.

If you suspect any of the above ailments, it is mandatory to consult your doctor before changing your eating style. Even healthy people who plan to switch to a plant-based diet should visit a nutritionist and work out their individual plan with them.

Interestingly, the popularity of a plant-based diet is also growing among athletes. It is all the more difficult because during sport, especially at the professional level, the demand for protein, necessary for the regeneration of the body, increases. Such a diet is perfectly possible to balance, but it will require a lot of knowledge and familiarity with the aminograms of plants and special attention to following energy recommendations.

Benefits of introducing a vegan diet

However, let’s not forget about the benefits of excluding meat and animal products, and we can find quite a few of them. It is no secret that vegans have a statistically lower BMI. In addition, a plant-based diet has a positive effect on our circulatory system, reducing the risk of heart disease and lowering blood pressure.

On a vegan diet, we can also regulate cholesterol and blood sugar levels more easily, while reducing the risk of type B diabetes. Vegans have also been observed to have a lower incidence of cancer, such as breast and colon cancer. The positive effects of a plant-based diet on reducing joint pain and supporting kidney function are still being studied.

So is a plant-based diet healthy or not?

To answer the title question…yes 🙂 A vegan diet will be a good solution for our health, but as we mentioned, it will also require proper preparation and knowledge, and above all, supplementation! Apart from research and consultation with a doctor and dietician, it’s worthwhile to obtain valuable literature, visit popular blogs, ask your vegan friends and check your local shops for their plant-based offer.

Let us know in the comments if you are interested in trying this diet, what you are worried about and, if you are already on a plant-based diet, what else you should look out for. Finally, we have some tasty vegan recipes from our users.

Indian style bean stew from Anka19799

Chickpeas 200 g

Kidney bean Jaś 200 g

Red kidney beans tin 300 g

Onion 110 g (1 medium)

Garlic 21 g (3 cloves)

New potatoes 500 g (10 small potatoes with skin)

Water aqua minerale 500 g (2 glasses)

Leek 50 g

Carrot 100 g (1 medium)

Garam Masala 5 g

Cumin 3 g (1 teaspoon)

Hot paprika powder 13 g (1 level tbsp)

Olive oil 5 g (1 teaspoon)

Finely chop the onion along with the garlic and brown it on the bottom of a pot barely greased with a teaspoon of olive oil.

Add the finely chopped vegetables and spices (in addition to the above, you can add Tandoori Masala and Curry), stir thoroughly, fry for 2 minutes, then add the water. Throw in the washed and chopped new potatoes and cook until tender.

Add the drained beans (you can use soaked and pre-cooked beans, but you can also use other types such as brown chickpeas, lentils of any colour, mature shelled broad beans, etc.).

Season with ground black pepper and salt to taste, garnish with chopped coriander.

Serve with rice, bulgur, quinoa or millet groats cooked plain, or eaten as a soup.

Vegan gluten-free cold cheesecake from Taluuu

Cake bottom:

Almonds 100 g

Dried dates 150 g

Natural cocoa 20 g

Cake mix:

Cashew nuts 300 g

Dried dates 150 g

Coconut oil 150 g

Agave syrup 60 g (4 tablespoons)

Orange juice 150 g

Orange peel – candied 40 g (2 heaped spoons)

Soak the cashews in water and leave overnight. Soak the almonds separately. Drain the almonds, grind and pulse blend in a blender with the dates and cocoa.

Pour the mixture into the bottom of an 18 cm cake tin. Press down well. Place in the freezer or refrigerator.

Rinse the cashews, drain and blend in a blender along with the rest of the ingredients.

4. I decided to add orange juice, as watered-down cashews are completely bland, and the slight acidity at least minimally imitated the taste of real curd.

Pour the mixture onto the base and refrigerate the finished ‘cheesecake’ for a few hours. It can be served with seasonal fruit or thawed fruit mashed in the form of mousse.

Vegan soy milk mayonnaise*

Soya milk* natural 225 g (1 glass)

Apple cider vinegar 7 g (1.5 teaspoons)

Mustard 12 g (2 level teaspoons)

Canola oil 125 g

*to prepare the mayonnaise you will need a cup blender/maloser

** soy milk may not be replaced by other vegetable milk

In this recipe I recommend using bought milk, such as Alpro unsweetened milk. Homemade soya milk separates. Add the vinegar to the milk and blend for 2-3 minutes until the milk starts to foam slightly. Add mustard, salt and pepper. Mix everything together for a few minutes. Gradually, very slowly add the oil (blending all the time), when the consistency is thick enough, blend for another 2 minutes. Put the mayonnaise into an airtight container and store in the fridge, where it will thicken even more.

If you need more ideas for healthy vegan recipes, you can find them in the Fitatu application in the “Recipes” section. More information about Fitatu can be found at: https://www.fitatu.com