Veganuary: everything you need to know about vegan nutrition
Good morning everyone!
I'm Carlotta Gagna, founder of Traininpink, and today, on the occasion of Veganuary, we are tackling an increasingly discussed topic: vegan nutrition.
For those who may not know, Veganuary is a global initiative that encourages people to follow a vegan diet for the entire month of January. It is a perfect opportunity to experiment with a new eating style, and discover its effects on our body.
But what do scientific studies tell us about this diet? And what do we need to know in order to adopt it in the best possible way?
Let's find out together!
Vegan does not always mean healthy: the importance of food choices
Before going into detail, it is important to make a small premise for greater clarity: we are often influenced by common misconceptions that lead us to think that "plant-based" automatically means healthy. This is not always the case.
When it comes to nutrition, it is essential to remember that the type of diet - vegan, vegetarian, or omnivore - does not in itself guarantee a healthy lifestyle. The quality of food is what makes the difference.
A well-planned vegan diet, rich in vegetables, whole grains, legumes, and healthy fats, can offer numerous health benefits.
However, not all vegan foods are healthy: ultra-processed foods and trans fats (even if completely plant-based) can cancel out these benefits and increase the risk of inflammation and nutritional deficiencies.
The conscious choice of foods is the key to building a balanced diet, regardless of the type of nutrition one chooses to follow.
The benefits of a vegan diet for the body
Following a balanced vegan diet can have positive effects on our physical wellbeing.
Several scientific studies highlight the following advantages:
- Reduced risk of chronic diseases: a vegan diet is associated with lower levels of LDL cholesterol, blood pressure, and blood sugar, reducing the risk of cardiovascular diseases and type 2 diabetes;
- Stable body weight: those who follow a vegan diet tend to have a lower BMI compared to those who follow an omnivorous diet, thanks to the greater consumption of fibre and low-calorie-density foods;
- reater intake of beneficial nutrients: vitamins C, E, folates, and phytocompounds are abundant in plant foods, contributing to reducing oxidative stress and inflammation.
Possible nutritional deficiencies: what to know for a balanced diet
Following a vegan diet can have numerous benefits, but it requires attention; if not adequately balanced, it can lead to nutritional deficiencies, here are some examples:
- Vitamin B12: indispensable for the nervous system and the production of red blood cells. It is important to supplement it with supplements or fortified foods;
- Iron and zinc: their bioavailability is lower in plant foods. Combining sources of vitamin C with iron-rich foods can help;
- Omega-3 (DHA and EPA): essential for the heart and brain, they are found in fatty fish but can be supplemented with flaxseed, chia, and vegetable oils.
How to adopt a healthy vegan diet?
Adopting a balanced vegan diet requires awareness in the choice of foods to ensure a complete nutritional intake.
Here are some practical tips:
- Plant-based protein sources: incorporate legumes, tofu, tempeh, seitan, seeds and dried fruit, as well as whole grains such as oats and spelt;
- Calcium sources: prioritise calcium-rich water (e.g. Sangemini), broccoli, cabbage, cauliflower, sesame seeds, and almonds;
- Iron sources: consume legumes, whole grains, cocoa, and seeds, combining them with lemon juice or other foods rich in vitamin C to improve absorption;
- Omega-3 sources: include flaxseeds, chia seeds, walnuts, and their respective oils;
- B vitamins and proteins: use nutritional yeast as a flavour enhancer or substitute for grated cheese.
It is important to remember that for a balanced diet it is essential to find a compromise between preparing dishes with simple ingredients, and the conscious and occasional use of ready-made or processed foods, always maintaining attention to the overall quality of the diet.
Conclusion
Participating in Veganuary can represent a great opportunity to experiment with a different way of eating and introduce new foods into one's daily diet.
Whether one chooses to adopt a vegan diet or not, exploring food alternatives and broadening one's knowledge is always a positive step towards a more conscious relationship with food.
However, it is essential to gather information and make informed choices in order to make the most of the potential of the food we choose to eat, so that it can fully meet the needs of our body.
Try Traininpink free for 7 days! In addition to various training programmes, you will find personalised meal plans for every need: omnivorous, pescatarian, vegetarian, vegan, gluten-free and/or lactose-free.
A big hug and until next time!
Carlotta