More and more people choose eliminate animal proteins from their diet for social, ethical, ideological or sustainability reasons. This change is not only seen as a personal commitment, but also a way to contribute to the fight against global problems such as climate change, to which excessive meat consumption is closely linked.
However, by adopting a vegan or vegetarian diet, it is important to avoid falling into the consumption of processed foods of low nutritional quality. Therefore, knowledge and planning are essential to guarantee a balanced and healthy diet in which there is no lack of key nutrients such as vitamin B12. In this article, we explore in detail how to consciously and healthily eliminate animal proteins from your diet, as well as offering valuable resources for those looking to take this step.
What is the best way to start a vegan diet?
Changing your eating habits and eliminating a group as large as animal proteins can be difficult at first. It is always advisable to consult a nutrition specialist, who will be able to design a plan adapted to our physical needs, lifestyle and goals. A nutritionist can be an essential guide to make the transition simple, nutritious and bearable.
However, not everyone has the financial means to hire a professional service. In such cases, planning and personal education are essential. A healthy vegan diet should be based on legumes, vegetables, fruits and quality vegetable proteins. The Internet and various educational materials can significantly help in acquiring this basic knowledge.
Recommended books and resources
Reading specialized materials makes it easier to understand the essential aspects of a vegan diet. Here are some suggestions:
- Vegetarian with science: This book explores in detail essential topics such as Vitamin B12, proteins in a vegan diet and the risks of deficiencies. Ideal for those looking for a scientific basis when embarking on this lifestyle.
- Planning your veggie: your creative menu based on vegetables: Raquel Bernácer offers a practical course to learn how to prepare balanced and tasty menus. It is perfect for those looking for more creative alternatives to classic vegan recipes.
- How to become a vegetarian or vegan: Álvaro Vargas provides both a book and a course to clarify doubts and build a solid and nutritious diet.
Importance of Vitamin B12 supplementation
La Vitamin B12 It is an essential nutrient that is not found in plant-based foods. A lack of this vitamin can cause megaloblastic anemia and neurological problems. For this reason, it is essential to supplement the diet with cyanocobalamin. The most recommended intake is 2.000 micrograms once a week or smaller daily doses.
It is important to note that although there are foods enriched with B12 today, they are not sufficient to meet the needs of the body. bodyTherefore, supplements are essential for those who adopt strict vegan habits.
Benefits of plant-based diets
opt for one plant-based diet has several advantages, both for health and for the environment. Studies show that this type of diet reduces risk of chronic diseases such as type 2 diabetes, cardiovascular disease and certain types of cancer. In addition, it usually contributes to better control of body weight.
From an ecological point of view, it significantly reduces the environmental footprint, since the production of plant foods requires less natural resources compared to animal products. This change is also aligned with the global objectives of environmental sustainability.
Vegetable protein options
Plant-based foods offer multiple alternatives to animal proteins. Some of the most common options include:
- Legumes: Lentils, chickpeas, beans and soybeans are excellent sources of proteins and fibers.
- pseudocereals: Quinoa and amaranth contain all the essential amino acids.
- Nuts and seeds: Almonds, walnuts, sunflower seeds and chia are rich in protein and healthy fats.
- Processed alternatives: Tofu, tempeh, seitan and heura are versatile and affordable options.
Keys to a balanced diet
A well-planned vegan diet includes a combination of foods that ensure the nutrient balanceIt is essential to pay attention to the intake of iron, zinc, calcium and omega-3 fatty acids, in addition to B12 supplementation.
Iron, for example, is better absorbed when combined with foods rich in Vitamin CFlax seeds and walnuts are excellent sources of omega-3s. Calcium-fortified foods or eating vegetables such as broccoli and kale help meet the needs of this mineral.
Eliminating animal proteins from the diet is not only a shift towards ethical and sustainable eating, but also an opportunity to adopt a lifestyle that benefits both our health and that of the planet. With the right tools and knowledge, taking this step will be easier than you imagine.