Becoming vegan: awareness and consistency



The Vegan Society provides the following definition of veganism: " The word" veganism "denotes a philosophy and a way of life that aims to exclude - to the extent that this is practically possible - all forms of exploitation and cruelty to animals perpetrated to produce food, clothing or for any other purpose; and by extension, promotes the development and use of non-animal alternatives, for the good of man, animals and the environment. From a dietary point of view it indicates the practice of avoiding any product derived, in whole or in part, from animals ".

Veganism and diet

Veganism is therefore a real culture focused on a precise lifestyle, starting from the diet. Therefore, becoming a vegan means adhering to culinary principles : vegan cuisine excludes meat, fish, eggs, honey, milk and dairy products from the diet.

Practically, they only choose foods that contain vegetable proteins, while foods containing animal proteins are replaced in favor of legumes (chickpeas, beans and lentils), which vegans often combine with soy and azuki .

The vegan cuisine also includes the consumption of algae, fruit and vegetables, preferably in season and they make much use of seitan, as a meat substitute. Combining cereals and legumes on the same plate, then, they ensure a complete meal .

It should not be thought that vegans consume only vegetables; in reality, vegan cuisine is distinguished by a great variety of vegan recipes: penne with zucchini and tofu cream, polenta croutons with mushrooms, seitan meatballs, risotto with radicchio or saffron, up to Roman artichokes. Therefore, becoming vegan does not mean being limited in taste and nutrition.

Food terrorism: B12 and iron

When discussing vegetarianism and veganism, it almost always borders on food terrorism, almost as if one of the two factions in the field must convince at all costs the other of the right choice to make. This communicative aggression only produces false myths and stereotypes, as well as bad, and sometimes harmful, information.

In the field of nutrition we are all vulnerable ; it is something that concerns us deeply and on which, therefore, it is easier for the media to leverage to make a profit in terms of visibility and money. Becoming a vegan is also a matter of awareness .

When a hand rises to support the vegan diet, there is always a rumor crying out about vitamin B12 deficiency . In fact, if a vegetarian does not take meat, he can still find this precious element in milk and eggs. In the case of a vegan, however, the concern with vitamin B12 becomes concrete and sensible, because it is a vitamin that plants do not produce.

Vitamin B12 comes from bacteria in the soil; those who eat only vegetables, are forced to wash food in compliance with essential hygiene standards. However, these necessary precautions ensure that the external content of the plant and therefore vitamin B12 are lost during washing .

Alternative sources are foods supplemented with vitamins (preferably those in which the addition is limited to B12) or supplements (also only limited to B12, because the other vitamins are obtained from fruits and vegetables). You can choose to take your vitamin once a week (a 2000 microgram tablet) or every day once a day (a 10 microgram tablet).

In fact, even by eating meat you can get vitamin B12 deficiency: not only because some drugs prevent it from being absorbed, but also because it has been found that some organisms of individuals under the age of 50 hardly release that type of vitamin.

Another shortcoming attributed to the vegan diet is iron deficiency. In reality there is much more iron in a plant-based diet than in an omnivorous diet, especially if they are combined with fruit, tomatoes or foods rich in vitamin C.

Iron deficiency anemia contrasts with legumes, cereals, leafy vegetables. Finally, foods rich in fiber are also foods that contain more iron. To give a simple example: horse meat contains 3.9 milligrams of iron per hundred grams; legumes contain more than double.

Furthermore, when high protein diets are followed, calcium is the mineral at risk. Vegans tend to consume foods rich in this mineral such as dark green leafy vegetables, tofu, which is obtained with calcium sulfate, and supplements . Overdoing with meat and dairy products would cause a loss of calcium due to an increase in the urinary excretion of the mineral.

Becoming a vegan is a lifestyle choice

The choice to become a vegan is usually accompanied by a behavioral style or a social activism in defense of animals and the planet. Often the leap from vegetarian to vegan diet is gradual, spontaneous and passes through both the awareness of the exploitation of animals behind cheese, milk, eggs, and food and depends on the idea that these foods also create a greater environmental impact on the our ecosystem following the transformations they undergo during the production process.

The main motivations for this philosophy of life are the commitment to the cause of animal rights and related ethical reasons such as antispecismo . Becoming a vegan sometimes involves environmental, health, spiritual and religious reasons. Of particular importance for the choice to adhere to veganism is the condemnation of practices related to industrial breeding and experimentation on animals .

Sometimes, the choice to become vegan also includes a fashion . It is not uncommon for many adolescents to go from being vegetarians to being true intransigent vegans, sometimes with internal contradictions or lifestyle extremes, often of ephemeral duration. It is good to experiment then, but to be vegan the watchwords must be awareness and above all consistency .

Cooking tips for beginner vegans

To know more:

> What are and when to take natural vitamin B12 supplements

> Vegans and vegetarians, replacing meat yes or no?

> Vegan World Day

> Are vegans dwindling?

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