THE World Vegan Day is celebrated this Friday (1st). The date, established by the Vegan Society and endorsed by the UN General Assembly in 1994, aims to popularize the ideals of veganism, which defends a plant-based eating and the end of animal exploitation.
Vegan people not only do not eat meat, they also do not eat anything and do not consume any products of animal origin. THE restriction goes beyond diet and also includes cosmetics, clothing and entertainment options that explore animals, such as rodeos, for example.
Even though it is gaining more and more followers, the diet is still viewed with prejudice by some and ends up being the target of misinformation about its benefits and risks. Therefore, the CNN consulted experts to clarify some of these doubts.
7 myths and truths about veganism
1. A vegan diet is always healthier: MYTH
Stopping eating meat and animal products, such as eggs or milk, does not guarantee a healthy diet, especially for those who decide to replace these foods with ultra-processed plant-based foods.
“Many of these products produced from plants, especially meat, are considered ultra-processed foods, that is, they are industrial formulations manufactured from substances extracted or derived from other foods (in this case, plants) and synthesized in the laboratory (with dyes , flavorings, preservatives and additives)”, explained Marcella Garcez, director and professor at the Brazilian Association of Nutrology (Abran).
Processing is what makes these foods gain textures that are more similar to the products they are intended to replace, such as meat, but it also makes them less healthy than natural foods – ultra-processed foods are linked to an increase in the risk of certain health problems, such as obesity, cholesterol and cardiovascular disease.
“The best option for those who want to abandon animal products in a truly healthy way is to opt for homemade preparations of fresh plant-based foods,” added Garcez.
2. Supplements are recommended for vegan people: TRUTH
The doctor Marcella Garcez said that it is possible to follow a vegan diet that has all the nutrients the body needs, as long as it is well planned. Even so, there may be deficiencies of some elements in the body.
“The most common in cases of vegetarian and vegan people are deficiencies in protein, vitamin B12, calcium and iron”, according to Garcez. “But the most recommended supplementation is vitamin B12, the main sources of which are foods of animal origin.”
Although some types of algae contain the vitamin, it is generally in insufficient quantity, which means that supplementation is usually recommended.
3. Vegan cosmetics are less effective: MYTH
Vegan cosmetics are usually defined as those that do not contain ingredients of animal origin or animal by-products and that are not tested on animals.
According to Maria Eugênia Ayres, pharmacist and technical manager at Biotec Dermocosméticos, the benefits of vegan cosmetics are usually the same as those of traditional cosmetics.
“They help hydrate, delay signs of aging and do everything that conventional products do, but without using products of animal origin. To do this, they use chemical and vegetable equivalents, guaranteeing skin and beauty care”, explained Ayres.
4. Vegan diet makes hair fall out: MYTH
If well structured, a vegan diet will not interfere with hair health. “However, a lack of proteins, iron, zinc and vitamins can cause telogen effluvium, that is, hair loss,” said Marcella Garcez.
According to her, two essential amino acids are linked to hair health: methionine and lysine. And a vegan diet needs to include foods rich in these components to prevent hair loss, such as beans, lentils, sprouts, soybeans, chickpeas, quinoa, almonds, walnuts and Brazil nuts.
Good news is that the most traditional combination on the Brazilian table usually guarantees both: rice is rich in methionine and beans are rich in lysine.
The lack of vitamin B12 also represents one of the main causes of hair loss in vegans and vegetarians, and can be replaced through oral supplements.
5. Vegan diet can influence fertility: IT DEPENDS
Diet alone does not interfere with fertility, but the lack of some vitamins and nutrients can affect the body in a way that makes conception difficult. Therefore, it is important to maintain medical monitoring and supplement food if necessary.
“If there is, for example, low protein or omega-3 intake, this can affect the quality of the egg,” said Fernando Prado, specialist in Human Reproduction, Member of the American Society of Reproductive Medicine and clinical director of Neo Vita. “However, we know that there are plant sources of this nutrient in chia and flax seeds and in oilseeds, such as walnuts. Vegans should pay attention to this.”
6. Vegan diets are not recommended for pregnant women or children: MYTH
“In summary, vegan diets are safe for pregnant women and children, but they require very good monitoring with a nutritionist or nutritionist,” said Fernando Prado.
The doctor also highlighted that vitamins found only in animal sources – such as vitamin B12 and vitamin D – can be replaced through supplementation.
Among the essential nutrients for both pregnant women and children’s development are: iron, calcium, vitamin B12, vitamin D, omega 3, among others.
“In addition to folic acid, which is essential for the formation of the baby’s central nervous system, the pregnant woman’s vegan diet has to be very complete with green leafy vegetables and we still replace it with extra vitamin, because it is a fundamental vitamin ,” he added.
7. It is impossible to consume enough protein without eating meat: MYTH
Second Marcella Garcez, is completely It is possible to consume an adequate amount of protein even without eating meat or animal products, as long as the diet is planned and varied.
The doctor also listed the best foods of plant origin to replace meat in relation to the amount of protein ingested:
- Legumes: beans, lentils, chickpeas and peas are rich in protein and fiber. Combined with cereal grains, such as rice, corn, wheat or quinoa, they help provide a complete amino acid profile;
- Soy and derivatives: products such as tofu, tempeh and edamame are interesting sources of protein, offering all the essential amino acids;
- Quinoa: versatile pseudocereal grain that also contains all essential amino acids, a great protein option for vegan diets;
- Seeds and oilseeds: chia, pumpkin, linseed and sunflower seeds, as well as almonds, walnuts and chestnuts, are sources of protein and healthy fats, as well as an option that also offers all the essential amino acids, even if in smaller quantities;
- Whole grains : oats, barley, buckwheat, rice, corn and amaranth contain protein and, when combined with legumes, help to achieve a complete protein profile;
- Dark green vegetables: spinach, broccoli and kale, although not as rich in protein as legumes, also contribute to your daily protein intake;
- Vegetable protein powders: Pea and rice protein supplements or vegetable protein blends can be used to supplement protein intake on stricter diets.
*With information from Flávio Ismerim, from CNN
This content was originally published on World Veganism Day: see 7 myths and truths about the diet on the CNN Brasil website.
Source: CNN Brasil
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