You're hearing more and more about veganism. Far from a trend invented by bobos to eat seeds and tofus, eating vegan is a real philosophy for its followers. Find out everything you need to know about this way of eating!

Vegan: more than a diet, a philosophy

More thana diet Strictly speaking, veganism is a complete philosophy whose primary objective is animal welfare. Animals are living beings that can suffer both physically and psychologically, and vegans campaign for them to be allowed to live in good conditions, and for humans to stop exploiting them for food.

The vegan diet excludes the use of any product of animal origin in the food, textile or by-product industries (e.g. soap), or any product testing on them.

Be careful not to confuse vegetarian, vegan and vegetarianism.

• Vegetarians eat neither meat nor fish.
• Vegans eat neither meat nor fish, but exclude eggs, dairy products and honey.

These two diets are intended to be mainly dietary, and are not as complete in their approach as veganism.

The latter is beneficial not only for health, but also for the environment. Mass livestock farming has an impact on the climate. Cattle and pig farms produce large quantities of greenhouse gases and ammonia, which cause acid rain, pollute waterways, kill off many animal species living there and contribute to forest dieback.

What's more, these massive livestock operations contribute to deforestation in favor of soya plantations for cattle feed.

Eating vegan: risks of deficiencies

As the vegan diet excludes animal sources from the diet, it is important not to suffer from deficiencies.

Proteins

Often associated with the animal world, proteins are also found in legumes, oilseeds and meat substitutes such as tofu, tempeh or seitan.

Unlike animal proteins, these must be combined with whole grains to provide all the amino acids the body needs.

However, it is not necessary to include them at every meal. A varied diet rich in these two types of food is more than enough to offset the risk of deficiency.

Iron

Animal-derived iron is better assimilated by the body than plant-derived iron, but regular consumption of legumes, whole grains, green vegetables and tofu, combined with foods rich in vitamin C will reduce the risk of deficiency in vegans.

Calcium

The fact that calcium is found exclusively in dairy products is a common misconception. It is quite possible to find sufficient calcium in green vegetables, tofu, sesame puree (tahini), etc.

What's more, many vegan "dairy" products are enriched with calcium to limit the risk of deficiency.

Vitamin D

This is adeficiency specific to many people, vegan or not, and is mainly found in winter in our regions, due to lack of exposure to the sun.

It is therefore recommended to supplement with vitamin D during this period.

Vitamin B12

This vitamin is not found in plants, yet it is essential. It is therefore essential to consume dietary supplements or foods enriched with this vitamin. vitamin B12.

Iodine

Also essential for the proper functioning of our body, iodine is mainly found in algae.

Quelle alimentation vegan ?

We have already mentioned the foods excluded by vegans, and the risks of deficiencies they entail. Let's now look at the foods that should be included in a vegan diet to provide the body with all the nutrients it needs to function properly.

Legumes

A good source of protein and iron, legumes (lentils, beans, broad beans, chickpeas) should be eaten regularly .

They can be eaten whole, in salads or as a side dish, sprouted (vitalizing and a good source of nutrients) or processed, as in burgers or spreads (hummus, lentil purée, etc.).

Cereals

We recommend eating wholegrain cereals, which are richer in fiber and nutrients. Old-fashioned varieties are the most interesting and can easily be found in organic stores. Spelt, millet, buckwheat, amaranth and quinoa are good sources of carbohydrates, protein, fiber and iron.

Don't forget to combine them with legumes to provide all the essential amino acids.

Nuts, seeds and their oils

They provide the body with good fats, proteins, calcium, zinc and magnesium.

They can be used to garnish salads or as a base for vegetable pâtés.

Meat substitutes

Seitan, composed mainly of wheat flour (gluten), originated in Asia. Rich in protein, it can replace meat.

Tofu, a staple of the vegan diet, is made from soya. It is rich in protein, iron and calcium. The way it is prepared means that tofu can be produced in a variety of textures (firm, silky, etc.), enabling a wider range of uses.

Plant milks

Rice milk, almond milk, walnut milk, cashew milk, coconut milk, oat milk, etc. contain no animal products and can be used as a drink, a base for sauces or for baking.

A whole range of by-products are commercially available, such as dessert preparations, vegetable cheeses, culinary creams, yoghurts, etc.

Fruits and vegetables

This is the basis of the vegan diet. It provides the body with fiber, vitamins, carbohydrates, calcium and other minerals.

Astuces faciles pour manger vegan

To replace eggs in a recipe, use silken tofu (soufflés, mayonnaise, quiches), flax and chia seeds (cookies, muffins), applesauce or banana (cakes, pancakes) or chickpea cooking water (chocolate mousse).

Noble yeast or malted yeast is used as a cheese substitute in sauces, pesto, or simply to replace parmesan on a pasta dish.

Honey can be replaced by agave or maple syrup.

On some products, the presence of the VEGAN label guarantees that the product contains no animal sources. For processed and industrial products, it's important to refer to the label to check the nature of all the ingredients.