At mybacs, we've been passionate about nutrition since day one, exploring various dietary approaches. Today, we want to give you a brief, informative overview of veganism. Are you considering switching to a vegan diet, or are you already doing so, but haven't yet delved too deeply into the topic of nutrients in general? Then please read the article to the end; the last section contains an important tip!
1. Vegan Nutrition Basics
The vegan diet has gained significant popularity in recent years and has received greater attention from scientific research and the media. Unlike vegetarianism, which is a meat-free diet, veganism means abstaining from all animal products, including eggs and milk. Compared to 2016, the number of vegans in Germany has increased by 41%. In 2020, the number of vegans in Germany reached 1.13 million.
2. Impact on the economy and society
This increase is also noticeable in the economy: The global market for plant-based foods is now worth US$36 billion, and there is no end to this growth in sight. In Germany, the decision to abstain from animal products is linked not only to general animal welfare concerns but also, and perhaps more importantly, to the desire to contribute to ecological sustainability. On average, each German produces eleven tons of greenhouse gases such as CO2 per year. A vegan diet reduces this figure to nine tons per year, as the carbon footprint of producing plant-based foods is lower than that of producing animal products.
3. What effect does a vegan diet have on my health?
Many people cite wanting to do something good for their health and overall well-being as another reason for choosing a vegan diet. But what positive influence does a vegan diet actually have on our health? Scientific studies show that a purely plant-based diet can have positive effects on our health, especially on variables such as blood pressure and body weight. Furthermore, a vegan diet is rich in fiber, antioxidants, magnesium, and a variety of vitamins. A vegan diet helps support gut bacteria with natural nutrients, resulting in a more positive effect on their function. Consequently, the risk of metabolic diseases can be reduced. In addition, a healthy gut microbiome leads to a reduction in the risk of inflammatory and autoimmune diseases. Evidence suggests that a plant-based diet may be associated with a reduction in the incidence of cardiovascular diseases and cancer. High consumption of red meat, as well as sugary and salty foods, can increase the risk of disease. The vitamins and fiber contained in fruits and vegetables support this. immune system, so that it is able to counteract the development of cancer.
Nevertheless, even the vegan diet has its limitations. This dietary trend is a privilege, as it involves significant financial expenditure. Vegan (meat substitute) foods are usually organically and sustainably produced, and therefore often more expensive than conventional foods like dairy and meat products. However, the growing market is leading to a gradual improvement in this regard.
4. Which nutrients you should pay attention to if you follow a vegan diet.
When following a vegan diet, it's important to keep in mind the need to compensate for the lack of essential nutrients due to the elimination of all animal-derived foods. This can lead to temporary deficiencies in nutrients such as iron or vitamin D, which often manifest as fatigue and lethargy. To prevent this, high-quality supplements can be used to ensure adequate levels of these nutrients.
Diet is one of the strongest factors influencing a healthy gut. The majority of studies prove that a plant-based diet offers the best conditions for a healthy microbiome. We recommend that anyone considering a vegan diet first thoroughly research the topic and gain an overview of the essential nutrients that must be obtained from new sources.
