You may have noticed the increase in the availability of vegan food, also known as "végétaliens" in French, in grocery stores and in restaurants. The popularity of this diet continues to grow due to, among other things, its low environmental impacts and the benefits on our health.

Indeed, this diet can be beneficial if the recommendations are properly followed in order to avoid possible deficiencies. Generally, it involves a high intake of complex carbohydrates, fiber, antioxidants, fruits, vegetables and less saturated fat and cholesterol. We, therefore, observe a decrease in the risk of obesity, cardiovascular disease, hypertension, high cholesterol, type 2 diabetes and certain types of cancer. 

Whatever your reasons for choosing a diet, the most important thing is to pay special attention to it and follow it correctly in order to avoid complications. Risky nutrients are protein, iron, zinc, calcium, vitamins D and B12 and omega 3.

Here is a small list of their plant sources:

  • Protein: soy products (tofu, tempeh, soy beverages), meat substitutes, legumes, quinoa, nuts
  • Iron: soy products, meat substitutes, legumes, cashews, almonds, pumpkin seed and sesame seeds, cooked spinach. * Iron is better absorbed with vitamin C intake: orange, lemon, lime, grapefruit, kiwi, cantaloupe, potato, broccoli.
  • Zinc: soy products, peas, lentils, pecans, cashews, whole grains, fortified cereals
  • Calcium: soy yogurt, fortified drinks, soybeans, white beans, almonds, sesame butter, bok choy, okra
  • Vitamin D: fortified drinks, non-hydrogenated margarine
  • Vitamin B12: fortified cereals, soy, rice, almond drink, some meat substitutes
  • Mega 3: flaxseed, pumpkin seed, canola oil, fortified bread, fortified orange juice

Reduce your risk by eating a variety of different foods every day.

Nowadays, with the Internet, we must be doubly careful about the sources of the information we find, but for inspiration from vegan recipes, we are satisfied! All you need is a little internet research to find delicious recipes without animal ingredients if you are short of inspiration.

Sources

Mahan, L. K., & Raymond, J. L. (2017). Krauses food & the nutrition care process.

https://www.dietitians.ca/getattachment/08bb91b3-ba82-456f-8ae6-bb2488b13e30/FACTSHEET-Guidelines-for-Vegans-FRE.pdf.aspx