| The vegan diet is very similar to the vegetarian one, | | | | Peas, chickpeas, beans, lentils, soybeans and peanuts |
| but it's still a bit more restrictive. Unlike the | | | | are legumes. They are one of the most important |
| vegetarians who only reject meat but do eat dairy | | | | sources of protein for vegans. Unfortunately, they |
| products and eggs, the vegans also took these | | | | contain only some essential amino acids. But combined |
| foods off their menu and eat solely plant products. | | | | with grains which contain other amino acids, they can |
| Although vegans have a higher risk of developing a | | | | provide you with all necessary proteins. |
| lack of nutrients like calcium and iron which are mainly | | | | Nuts (pecans, hazel or walnuts, cashews, almonds) |
| found in animal products, the vegan diet certainly has | | | | and seeds (sunflower, sesame and pumpkin seeds) |
| also numerous health benefits which should not be | | | | are another essential protein provider for vegans. |
| neglected. It can, for example, be a great option for | | | | They are great in muesli or salads and make excellent |
| people with high cholesterol levels, since vegetable | | | | snacks. Combine them with grains or legumes, since |
| fats have much less impact on our cholesterol than | | | | they also just contain some amino acids. |
| animal fats. And if you eat right, it can provide your | | | | Vegetables |
| body with all nutrients it needs. | | | | These are one of our most important sources of |
| The secret of a healthy vegan diet lies mainly in a | | | | vitamins and minerals. A wide variety will give you all |
| wide variety of foods. The more different foods you | | | | nutrients you need. Most vegetables are high in fibre |
| eat over the course of the week, the less likely you | | | | but low in calories, and they contain mainly complex |
| are to develop nutrient deficiencies. | | | | carbohydrates. So you can eat large amounts of |
| A healthy vegan diet should be based on the | | | | vegetables without having to worry about calories. |
| following four food groups: | | | | Fresh fruit or fruit juices |
| - grains and grain products | | | | Fresh fruit is another excellent source of vitamins, |
| - legumes, nuts and seeds | | | | minerals and fibre. Many fruits contain simple |
| - vegetables | | | | carbohydrates, but this type of sugar affects your |
| - fresh fruit or fruit juices | | | | blood sugar level not as badly as refined sugar. Fresh |
| Grains and grain products | | | | fruits are great snacks, and especially if you need a |
| This food group consists of wheat, rye, rice, corn, | | | | fast energy boost they are a much healthier option |
| barley, oat products, buckwheat and millet. Any | | | | than sweets. |
| foods made out of these grains, like pasta, bread or | | | | Whole fruits should always be preferred to fruit juice |
| muesli, are termed as grain products. | | | | because they contain fibre and thus are more filling, |
| Grains and grain products are high in complex | | | | but fruit juice (especially homemade) is still a very |
| carbohydrates. These are absorbed and metabolized | | | | healthy drink. |
| slower than simple carbohydrates, which makes them | | | | Vegan cooking is a very healthy way of eating if you |
| a much greater energy source. They give you lasting | | | | do it right. Variety is the key. The more different |
| energy but don't make your blood sugar level | | | | foods you eat the better. Make sure you got plenty |
| fluctuate badly. | | | | of grains, legumes and vegetables on your menu, and |
| When you buy grain products, you should preferably | | | | eat fruit regularly. Preferably buy fruit and vegetables |
| choose whole grain products like whole grain bread or | | | | fresh and don't store them for long since they lose |
| pasta, not refined ones (e.g. white bread, pasta or | | | | nutrients fairly quickly. Try to combine two or three |
| flour). The whole grain versions, just like the original | | | | food groups in every meal you eat to ensure you |
| grains, are rich in complex carbohydrates and fibre | | | | get the maximum nutrients. If you follow these |
| which is important to keep your digestive system | | | | simple guidelines, you can enjoy your vegan diet |
| working well. | | | | without worries. |
| Legumes, nuts and seeds | | | | |