Vegan diet is gaining more and more popularity. But let’s try to understand, if we can get a healthy diet completely excluding food of animal origin.
Looking at fans of vegan diet we see happy, healthy-looking people, who tell us about how much stronger and happier they became due to their diet. There are a lot of stories about people who after full abolition of the animal food have got rid of chronic diseases. In general, we see successful people, whose quality of life, undoubtedly, has improved. But you should know this ration requires a strength of will, at least in the beginning. And also you should learn how to make a right choice between the hundreds, if not thousands of books, which can often give not only incorrect, but sometimes completely contradictory advice for correct selection of food.
Correctly planned vegan diet has a number of advantages. First of all, these are a low number of saturated fats and cholesterol, however. If your diet is planned incorrectly, you may lose many of the important nutrients and vitamins, without which your health may be at risk.
One of the nutrients you can lose is protein. Products of vegetable origin are quite incapable of satisfying the needs of your organism in proteins fully. You will definitely need to diversify your diet with vegan sources of protein to completely replace the proteins of animal origin.)
Sweet, milky fluid derived from the pulp of a ripe coconut is called coconut milk. Coconut milk shouldn’t be confused with coconut water derived from coconut during the splitting operation. This product is made by mixing grated coconut pulp with water. It is very difficult to reach the correct consistency of milk, so cooks often use the ready products.
Coconut milk is very useful for vegan diet, as it contains a high amount of protein. Moreover, it is high in vitamins, iron, magnesium. It is used for the treatment of avitaminosis and chronic fatigue . Coconut milk helps the normal functioning of the brain, improves operation of the cardio-vascular system. It is a unique dietary product. There is a low-calorie content. Thus, it can be a great substitute for cream.
Fats contained coconut milk are like carbohydrates more than usual fats. They quickly turn into energy, as they consist of a short circuit and medium-sized fatty acids, triglycerides. The use of coconut milk for weight loss is due to the fact that it improves the metabolism in the body.
Other Vegan Sources of Protein
The percentage of protein is 20%. In its pure form beans are not a very tasty dish, but if they are cooked with the right sauce and rice, they will please anybody (besides, it is almost daily protein complex, the right carbohydrates and amino acids).
Other valuable components: beans contain the necessary vitamins A, B1, B2, B6, C, PP, and also such important minerals as phosphorus and iron.
Cheese from fermented soy milk contains 9 amino acids. This is an absolute record and classic vegetarian dishes.If you do not eat dairy products, tofu is the best choice.
We recommend you to add it to salads (for example, in “Greek salad”).
Depending on the type nuts contain 20-30% pure protein. They are the most delicious, affordable and healthy snack.
Other valuable components: almonds are rich in vitamin E, cashews is the source of copper, walnut gives a lot of omega-3.
Sunflower seeds, for example, consist of protein by 24%.
Other valuable components: the standard set of calcium, zinc, and magnesium. Try flaxseed – their concentration of omega-3 exceeds even fish.
How to use: adding to the salad, muesli or morning oatmeal.