Being vegan is a lifestyle that involves saying no to the exploitation of animals . The main dimension is the vegan diet, which excludes meat, fish, eggs, dairy products and honey, which comes from bees.
And this lifestyle is based on three main dimensions : the environment, the protection of animal life and nutritional benefits. If we look at this third dimension, plant foods are rich in nutrients . With the exception of vitamin B12, they contain all the nutrients found in a “classic” diet that includes, among others, foods of animal origin.
To learn more about vegetable protein sources, here is a complete article that will help you.
Let’s detail the 7 main foods specific to the vegan diet.
1 – Oilseeds
Oilseeds, also known as nuts, include almonds , nuts , hazelnuts and other types of nuts. They are rich in vegetable protein, and are an excellent source of fat.
Nuts benefit the brain by improving cognition, memory, and rest. Rich in vitamin E and magnesium, they give a satiety effect, making them an ally against nibbling and potential weight gain.
2 – Legumes
Legumes include lentils , beans , beans and peas . Very good source of protein, they are an excellent substitute for meat . They are also rich in different minerals, including iron, copper and zinc. Finally, they bring cardiovascular benefits.
It is advisable to rinse well before heating if you buy them ready to remove a maximum of sodium before consumption.
3 – The seeds
Seeds are a super easy food to integrate into any diet. They are light to digest and have almost no taste.
But their benefits are very numerous. They are good for the skin, the heart as well as the digestive organs . Also rich in protein and omega 3, they are recommended for vegans. Several types of seeds exist, including chia seeds , hemp seeds or pumpkin seeds .
4 – Vegetable “milk”
Vegetable milk is an excellent substitute for conventional milk that comes from the cow. But cruelty is not there!
It is therefore recommended to turn to soy milk, oatmeal or almond milk for breakfast.
Vegetable milk is much easier because it does not contain lactose, and also prevents osteoporosis and cholesterol. Containing mono and poly unsaturated fats, which are good fats for the body, it is highly recommended as part of the vegan diet.
It easily accompanies pieces of fruit, dried fruits or oatmeal.
5 – The tofu
Tofu is the main substitute for soy-based meat because it is rich in vegetable protein and contains no fewer than eight essential amino acids!
Tofu contains two to three times fewer calories than meat: only 125 calories per 100 grams of tofu.
Thanks to its unsaturated fatty acids, tofu is also rich in soy lecithins. These substances reduce the level of bad cholesterol and are essential for the proper functioning of the nervous and cerebral system.
Prepared with spices and soy sauce, it is absolutely delicious!
6 – Seitan
It contains 75 g of protein per 100 g of seitan, much more than white meat. In addition to its high protein content, seitan also contains minerals, iron, magnesium, calcium, phosphorus, all very beneficial to our body.
Just like tofu, spices and aromatic herbs accompany it very well during preparation.