Living vegan - what do I need to pay attention to?

List of examples of plant-based alternatives

A vegan diet consists of eating only plant-based foods. A vegan would therefore not consume animal products such as meat, fish, cheese, or eggs. Honey produced by bees is also largely rejected. Furthermore, the use of animal-derived materials, such as wool or leather, is a no-go for many vegans.



In addition to vitamin B12, there are other potentially critical nutrients, but their needs can usually be met through the right selection of plant-based foods.

What should be considered?

The challenge of a vegan diet is to fully meet the need for essential nutrients. Animal products can provide us with essential amino acids, essential fatty acids, and selected vitamins and minerals. Those following a vegan diet therefore need to know which plant-based foods contain these critical nutrients. Vitamin B12, in particular, can be difficult to obtain in a purely plant-based diet. This vitamin, in its human-available form, is found primarily in animal products. According to the German Society for the Study of the German Diet (DGE), vitamin B12 should be taken as a supplement in a vegan diet [1].

Which nutrients are often lacking in a vegan diet?

Examples of plant-based alternatives to critical nutrients

protein

Legumes, nuts, whole grains, potatoes

Long-chain omega-3 fatty acids

Microalgal oils, foods enriched with microalgal oils
Discover our Omega Oil Balance or linseed oil with DHA & EPA.

Vitamin D

Some mushrooms such as chanterelles and button mushrooms; foods fortified with vitamin D such as margarine

Riboflavin (vitamin B2)

Pulses, nuts, oilseeds, whole grains, various vegetables such as broccoli, kale and spinach

Calcium

Pulses, nuts, various vegetables such as broccoli, kale and arugula, tofu, calcium-rich mineral water

iron

Pulses, nuts, oilseeds, whole grains, berries, various vegetables such as chard, spinach and salsify

iodine

Iodized and fluoridated table salt, seaweed such as nori

zinc

Pulses, nuts, oilseeds, whole grains

selenium

Pulses, Brazil nuts, cabbage and onion vegetables, mushrooms

The list shows that vegans should take advantage of the variety of plant-based foods to adequately meet their nutritional needs. Pulses such as lentils, chickpeas, beans, and peas, in particular, provide us with many important nutrients. In addition to their protein, vitamin, and mineral content, they also contain fiber and phytochemicals and are generally low in fat.

A strict vegan diet should therefore be a conscious decision. It's a good idea to inform yourself beforehand about good plant-based sources of nutrients and, above all, to ensure you have an adequate supply of vitamin B12 .

Vegan = healthy?

Many people associate a vegan diet or the consumption of vegan products with a healthy diet. This assumption is partly true, but partly not. Just because a food is vegan doesn't mean it's healthy. For example, a vegan wine isn't necessarily healthier than a non-vegan wine. One must also be cautious with vegan substitutes, as they may contain numerous additives as well as high amounts of sugar, fat, or salt.

The German Society for the Dietary Fiber (DGE) emphasizes that the health-promoting effects of a vegan diet depend heavily on food choices. A diet with a diverse range of plant-based foods such as legumes, whole grain products, vegetables, fruit, nuts, seeds, and high-quality vegetable oils can have a positive impact on health [1]. There is evidence that a high consumption of fiber-rich vegetables and fruits, as well as fiber-rich cereal products, can reduce the risk of developing various diseases (e.g., cardiovascular disease, type 2 diabetes mellitus) [1].

If we pay attention to our food choices, a vegan or largely vegan diet can have a positive effect on our health.

[1] Source: DGE,
https://www.dge.de/wissenschaft/weitere-publikationen/faqs/vegane-ernaehrung/?L=0.