Diet gun

Not all plant-based diets are healthy.

Frequent consumption of foods with a high carbohydrate content such as pasta, potatoes, sweets to create a feeling of fullness is definitely unhealthy.

Insufficient consumption of natural plant-based protein foods such as legumes and nuts is also something that should concern us as it is certain that we will be in a negative nitrogen balance which means that the balance between nitrogen intake (through proteins) and nitrogen loss (through urine, feces, etc.) has been disrupted and there will be no growth and repair of body tissues.

Daily excessive consumption of vegetables can create gastrointestinal problems that can become permanent, resulting in inadequate absorption of vitamins and minerals. It can also cause us to become bloated, resulting in us consuming less plant-based protein than we should, and causing us to experience constant fatigue, inadequate tissue repair, and poor enzyme and hormone production.

What should a healthy and balanced plant-based diet contain?

1. The right amount of protein

The right amount of protein, the necessary protein for the specific person depending on gender, age, body type, activity level, health problems that may have.

Protein should be mainly from legumes and nuts which are natural plant protein foods and also include many nutrients such as carbohydrates, fiber, vitamins and minerals.

The processed plant protein foods that are widely distributed are high in salt, added sugars and saturated fats and should be consumed in moderation.

Prepared plant protein burgers with a content of 15 – 17 g. per 100 g burger are almost the same in protein content as 200 g of cooked legumes.

200 grams of cooked legumes is only 1 cup, which is too small for most people. Usually 1.5 cups (about 300 grams) is a normal serving of legumes as a meal, and they contain about 23 grams of protein.

Most vegan diets are seriously deficient in protein content, resulting in health problems.

2. The right amount of carbohydrates and fiber

Excessive carbohydrates can lead to obesity.

Anything that our body cannot absorb or digest turns into fat. Our body can absorb and digest a certain amount of nutrients per meal.

Because the plant-based diet does not contain large amounts of fat (which creates satiety and a feeling of fullness in the body) and because it does NOT include animal proteins that contain fat, we very often consume large amounts of carbohydrates to create a feeling of fullness. Of course, the body will make fat from the amount it does not want to absorb.

3. Correct amount of vegetables and fruits

As we mentioned above, excessive consumption of vegetables can cause gastrointestinal problems and, due to the bloating they create, prevent us from consuming foods with proteins that are very important.

Excessive daily intake of fruits is also not healthy because they do offer us vitamins, minerals and antioxidants, but like vegetables, they can prevent us from consuming foods rich in protein, which is the most basic need in a plant-based diet.

4. Foods rich in calcium

Foods rich in calcium, apart from dairy products, sardines, and salmon that we don’t want to eat, can be found in green leafy vegetables, tofu, sesame seeds, and almonds.

Calcium supports the nervous system, cardiovascular health and is needed for our bones and teeth.

5. Foods rich in iron

Plant-based foods rich in iron are walnuts, beans, asparagus, spinach, quinoa, tofu and oats.

Iron is essential for life because it is necessary for the creation of hemoglobin which carries oxygen throughout the body, increases the body’s resistance to some diseases, prevents fatigue and restores the good tone to the skin.

6. Foods rich in vitamin D

Plant-based foods rich in Vitamin D are mushrooms.

Tofu is often fortified with vitamin D, as are some breakfast cereals.

Vitamin D is a vitamin that has the unique property of being produced by the body from sunlight.

Vitamin D is essential for the absorption and maintenance of calcium and phosphorus from bones and teeth, thus contributing to the maintenance of bone density, acting preventively to avoid osteopenia and by extension osteoporosis or rickets in young children.

7. Foods with vitamin B12 content

Plant-based foods with low content in Vitamin B12 are cashews and hazelnuts, however, the quantity is minimal and cannot cover our daily needs.

For those who follow a vegan diet, taking B12 supplements is essential.

B12 is essential for the production of red blood cells, for the functioning of the nervous system, in converting carbohydrates into energy, in preventing neurological problems, such as numbness, dizziness and memory problems.