How to follow a vegan diet

Ways to avoid giving up protein and vitamin B12. What to do when you go to a restaurant.

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You can give up meat, fish and any food of animal origin, but you cannot do without the necessary intake of proteins and fibres, and Vitamin B12These are the essential precautions for a vegan diet.
Precisely because of the new metabolism that is being created, choosing a vegan diet must start from one premise: gradualness is needed. This gives the microbiota, the set of beneficial bacteria in the intestine, time to organize itself. Otherwise, the risk is digestive problems and frequent bloating. Secondly, to avoid nutritional deficiencies, protein, use whole grains and legumes. For fiber, here Find foods that contain the most vitamin B12. Another essential nutrient is vitamin B12, which is essential for the formation of red blood cells and for strengthening the nervous system. It's found in animal-based foods, and vegans may suffer from a deficiency. To avoid the usual vitamin B12 supplements, it's important to include fortified foods containing it in your vegan diet.
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How much soy can you eat?
 
There has been much controversy over the use of soy in a vegan diet due to the presence of phytoestrogens, plant compounds similar to human estrogens. In reality, several studies confirm that soybean As a natural food it is absolutely safe, and indeed can have a protective function. So let's make room for tofu, tempeh, edamame, and soy milk.
Iron deficiency
 
The lack of meat in a vegan diet could lead to an iron deficiency. This is easily replenished with iron from plant sources: legumes, but also oilseeds (especially pumpkin seeds), dried fruit, turnip greens, arugula, chicory, and  spinach. The difference between animal-based and plant-based iron is that the latter is more difficult to absorb. To aid absorption, simply use vitamin C and season plant-based foods on a vegan diet with plenty of lemon.
Can celiacs follow a vegan diet?
 
Even celiacs can have a vegan diet, but they will always have to be careful about consuming gluten-based products, such as seitan, Widely used in vegan diets. Bread, pasta, and baked goods made with wheat, barley, and rye flour are also available. On the other hand, for celiac vegans, there are corn, quinoa, Amaranth, buckwheat, and brown rice: gluten-free and rich in fiber, protein, and macronutrients.
Can people with irritable bowel syndrome eat vegan food?
 
The question especially concerns legume consumption. But the problem can be overcome by gradually increasing the dose: simply start with portions no larger than 20-30 grams of dried legumes and then work your way up to 50 grams, or even 150 grams if the legumes are fresh. And in any case, slight bloating is a good sign: it means the good bacteria in your gut are doing their job.
Vegan alternatives to cheese
 
Those following a vegan diet may miss cheese. Alternatives include tofu and natural nut-based cheeses, such as cashews and almonds. Blend them with plant-based milk, lemon juice, and agar-agar to create a spreadable cream that won't make you miss any cream cheese.

HOW TO EAT VEGAN

In addition to advice on the nutritional properties of foods and the balance we need to maintain for our bodies, vegans should also take some helpful steps, especially when eating in company. Always remembering that they are a minority, which must be respected, but also respect the habits of others.

CHOOSE THE PLACE TO GO

  • Try to set the tone: suggest the place yourself, that way you'll be on the safe side! In the hustle and bustle of WhatsApp and Facebook groups, those who take the initiative are generally welcomed.

AVOID TYPICAL RESTAURANTS

  • Off-limits places: Avoid typical restaurants in Parma, Milan, or Abruzzo, because choosing from a menu dominated by cold cuts can be more complicated than expected.

NOTHING JAPANESE

  • Long live Japanese food: everyone loves it and it's trendy, and you can fill your stomach with hosomaki or uramaki with rice, nori seaweed, and avocado/cucumber/daikon, sipping miso soup and green or jasmine tea. Just be careful with the tempura (make sure there's no egg in the frying) and ask if the soup contains fish stock cubes.

CHOOSE YOUR PIZZERIA WELL

  • Pizza is a go-to: when in doubt, opt for the pizzeria that usually pleases everyone: choose one whose dough uses organic, whole-wheat flours and is leavened with sourdough. Remove the mozzarella, add arugula, grilled vegetables, and a drizzle of olive oil, and your dinner will be top-notch.

BEWARE OF HIDDEN INGREDIENTS

  • Be careful with sautéed spinach, soups, risottos, and potatoes: they may have been sautéed in butter, or Parmesan may have run out in the preparation of various broths and sauces. If you're having a quick lunch with piadina, check the dough: if it contains lard, a good sandwich is better, even if it's made with white flour.

THE VEG ICE CREAM PARLOUR

  • We'll eat dessert out: if you've managed to get by with dinner, there's no escape for dessert between milk, butter, and eggs: try suggesting we take a stroll to a vegan ice cream shop or settle for a coffee or fruit salad.

THE KEBAB

  • Unexpected help from the kebab makers: since they're Muslim, you won't find lard in the piadina dough! So opt for the falafel with chickpeas and cabbage (the purple kind), and avoid the white sauce with milk.

ALWAYS ASK

  • Don't be ashamed to ask: it's always better to ask the waiter one question too many than one too few, and don't worry about coming across as boring.

HAVE A SNACK BEFORE YOU GO OUT

  • Always have a snack before going out: a smoothie, a seasonal fruit, a sesame snack: this way you won't get impatient with rude waiters or critical friends.

THE APERITIF

  • Happy Hour, my love: to help your wallet and avoid late arrivals, offer good old-fashioned happy hour. You can enjoy your fruit-based cocktail and choose only vegetable-based dishes.

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THREE VEGAN RECIPES: 

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