Veganism: Benefits, Challenges, and Recipes

Veganism: Benefits, Challenges, and Recipes

More and more of us, for various reasons, are choosing to give up meat and animal products, switching to a vegan diet. Do you know the benefits this brings? What challenges might you encounter? We invite you to read the following article, which will dispel any doubts about this lifestyle.

What is Veganism?

Veganism is a strict form of vegetarianism. It is important to note that it is not just a diet, but also a life philosophy, whose main goal is to eliminate animal products in all aspects of life.

Veganism strives to eliminate all forms of animal exploitation for food, clothing, and other purposes, regardless of the reason.

Is a Vegan Diet Healthy?

The vegan diet is considered healthy by both the World Health Organization (WHO) and the American Dietetic Association.


A balanced vegan diet can reduce the risk of cardiovascular diseases, obesity, high blood pressure, diabetes, and certain types of cancers, such as colorectal, prostate, and colon cancer. The vegan diet is rich in dietary fiber, unsaturated fatty acids, and antioxidants, which have a positive impact on our body. Additionally, giving up meat and animal products has a beneficial effect on lipid levels.

Furthermore, well-planned vegetarian and vegan diets can be suitable for different social groups, including pregnant women, breastfeeding mothers, and children at various stages of development.

Principles of the Vegan Diet

Veganism involves consuming only plant-based products. Therefore, the vegan diet is mainly based on cereals, rice, vegetables, and fruits.

Additionally, the vegan diet can include legumes, mushrooms, nuts, and oilseeds, such as flax seeds or pumpkin seeds. It is also worth reaching for dairy substitutes, such as plant milk and tofu, which are equivalents of cottage cheese. Key is careful diet planning to provide the body with all the necessary nutrients in the right amounts.

Does Veganism Have Disadvantages?

Despite its numerous advantages, veganism also has its disadvantages. The absence of many animal products can lead to a lack of macronutrients, especially protein. It is worth noting that plant sources of protein are not as complete as animal sources. Moreover, there is a risk of deficiencies in other key ingredients, such as vitamin B12, calcium, zinc, and iron, which are essential for the proper functioning of the body.

Iron from animal sources is better absorbed than that from legumes. Therefore, it is important to combine iron-rich products with sources of vitamin C, which improves its absorption, for example, by preparing a sandwich with lentil paste and sprinkling it with parsley.

Despite various opinions, giving up meat can be a healthy, ecological, and economical choice.

Popular Animal Product Substitutes in the Vegan Diet

Before you start cooking, it is worth knowing a few important tips regarding product substitutions to make meals tasty and satisfying. How do vegans do it? The plant-based diet excludes the following ingredients:


Instead of eggs, aquafaba, the water from cooked chickpeas or other legumes, can be used. In cakes, eggs can be replaced with chia or flaxseed gel. Instead of scrambled eggs, you can prepare tofu scramble.

Dairy Products

As mentioned, plant milk, such as almond or oat milk, is an excellent alternative to cow's milk.

Cottage Cheese

Tasty cottage cheese can be prepared using cashew nuts and sunflower seeds or cashews.

However, one of the main advantages of the vegan diet is the presence of a wide range of plant products that can replace ground meat, sausages, or hot dogs. They can also be prepared at home, which only requires a bit of time.

How to Prepare Plant Milk at Home?

A few years ago, plant products were more expensive than traditional ones, but now the situation has changed. It is worth knowing that plant milk can easily be prepared at home. How to do it? To prepare coconut milk, you need 300 grams of coconut flakes and a liter of water.

Soak the coconut flakes overnight. In the morning, blend them thoroughly for about 5 minutes to achieve the right taste and nutritional value. Strain the milk through a cheesecloth into a bottle. Squeeze out everything, and the remaining flakes can be used for baking cookies.

How to Make Cashew Cottage Cheese?

You need:

  • 250 g of cashew nuts,
  • juice of 1 lemon,
  • 1/2 teaspoon of salt,
  • salt, pepper.


Soak the cashew nuts overnight. Transfer them to a blender or rotary vessel, add lemon juice. Blend on the highest setting until you achieve a smooth consistency. Season with salt and pepper to taste. Blend or mix again. Serve with bread and your favorite vegetables.

Is Supplementation Worthwhile?

A balanced diet should provide all the necessary nutrients. However, in some cases, there may be a deficiency of iron or vitamin B12, so it is worth considering appropriate supplements. Supplementing with vitamin D is also a good idea, as many people have a deficiency of this vitamin in their blood, which affects health and well-being. It is also worth remembering to care for the natural environment. Animal husbandry is associated with the wastage of land and water and the emission of greenhouse gases. There are also ethical issues that each of us should consider individually.

In summary, veganism is a lifestyle that is gaining increasing popularity. Animal products can provide protein but also increase the risk of certain diseases due to high amounts of saturated fats. Veganism is a lifestyle that should provide essential nutrients, taking into account individual nutritional needs, and bring health benefits. Plant products contain protein, dietary fiber, and polyphenols, which reduce the risk of many diseases. Periodic monitoring of health parameters and possible supplementation in case of deficiencies are important. It is worth remembering that this way of eating is becoming increasingly popular, and restaurants are offering vegan dishes more and more often. Moreover, an increasing number of products adapted to the vegan diet are available in stores, which testifies to the growing interest in this lifestyle.

Related articles