People who eat vegan foods usually do that not only for the animals, but also for their own health. But does that work too?
No more schnitzel, mozzarella and honey! But also with wool sweaters, leather shoes and silk blouses: vegan lifestyle is en vouge. Cookbooks, magazines, blogs, celebrity cooks - the topic is omnipresent. According to a survey conducted by the IfD Allensbach, around 850,000 people in Germany are now committed to relinquishing all animal products.
The supporters proudly declare that no animal is to die for them - nor tortured or exploited. No male chick should be shredded because of it, no calf separated from the mother. This is undeniably a noble request. In addition, there is the desire for a sustainable, healthy lifestyle among many fleshless people. But can vegan even do that?
The two sides of meat
No question: mass animal husbandry and mass consumption of meat are immoral, unappetizing and unecological. And indeed, it is not only chic, to give up meat and Co. - it is also considered healthy. Especially processed and red meat - and this includes the pale pink pork that the Germans love so much - has long pillaged. Among other things, sausages, steaks & Co. increase the risk of colon cancer, the WHO recently warned. In addition, animal fats (including those from fat dairy products) are suspected to contribute to the calcification of the arteries.
But is actually healthier, who lives meatless? Researchers at the University of Graz snubbed the vegan-vegetarian community in 2014: meat eaters were less likely to suffer from depression, allergies and cancer than vegetarians. And the researchers put it one step further: The quality of life of meatless living was worse.
Where the hen is and where the egg is, however, remains unclear - so could possibly disproportionately often seek their salvation in meatless diet. The same horn as the Graz study finds a meta-analysis of the University of Cambridge from the same year: unlike assumed increase animal fats therefore the risk of heart disease, the data show. And even the largest European study on the causes of cancer (EPIC study) found: Not who totally disdains meat lives the longest, but who eat it moderately.
Animal products have their own good as well: they contain plenty of vitamins, iron, calcium and omega-3 fatty acids, which are difficult to replenish using a purely plant-based diet - for example, because they are usually contained in plants to a lesser extent and in their herbal form worse absorbed by the body.
Vegans who are not well informed and who are extremely conscious of their diet often suffer from deficiency symptoms. And they can take long-term revenge: in the form of slackness due to iron deficiency, susceptibility to infection due to lack of zinc or brittle bones due to calcium wasting. Pregnant women, the elderly, the sick and children are not prepared to rely on a vegan diet.
A particular problem of vegan nutrition is the supply of vitamin B12: In human-usable form, it is probably only contained in food of animal origin. While vegetarians can meet their needs well with dairy products, vegans have to resort to dietary supplements or fortified foods. This has little to do with natural nutrition.
Certainly, the vegan diet backfires, if it is limited solely to the waiver of animal food. So there are - you hardly believe it - certainly also fast food and Süßkramjunkies among the vegans. In the absence of nutritionally correct alternatives, they stuff French fries or mash them with soy puddings or vegan cupcaces. That is not healthy.
Because of course
A critical look at the ingredient list of vegan ready meals raises additional doubts: "Seitanburger" and "Quorngeschnetzeltes" must - to achieve meat-like consistency and flavor - usually elaborately processed and spiced up with all sorts of additives such as flavor enhancers, colorants and flavors.
But with higher processing levels, the energy consumption increases and the list of ingredients gets longer. In addition, some products contain genetically modified ingredients and pesticide residues. Because vegan on it, there is still no bio in it. Last but not least, CO2-intensive transport routes are added, in particular for products from the Far East. Admittedly, that is little compared to the enormous amounts of C02, water and feed that the production of one kilo of beef consumes. But ecologically absolutely correct, that's not all.
Conclusion: With the renunciation of meat and animal tormenting won products one does undoubtedly the animals something good. But you do not necessarily live more sustainable or healthy.And those who are not careful, the vegan diet can even make seriously ill.
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Protein - the best suppliers
Proteins are vital. They are part of muscles, organs, cartilage, bones, skin, hair and nails - and therefore important for their structure. In addition, hormones or enzymes are protein compounds. They control central metabolic processes. And the immune system also needs proteins to fulfill its various functions. Find out how to best meet your needs here.
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Proteins are constantly being built up and broken down in the body. That's why it's important to eat enough protein with your food. Otherwise, the body attacks its own protein reserves and, for example, breaks down muscles. The specific recommendation is: daily 0.8 grams of protein per kilogram of body weight. Large amounts of it hide in the following foods...
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To the parmesan graters!
Cheese is at the forefront when it comes to protein content. When it comes to proteins, it is advisable to rub Parmesan over the pasta, because this hard cheese is at the top of the protein-top suppliers with a whopping 36 grams of protein per 100 grams. Emmentaler also provides many proteins at 29 grams per 100 grams. However, in addition to protein, cheese also contains a lot of fat. Vegans renounce him anyway - as well as other dairy products. There are other protein suppliers for them.
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Plenty of protein is also found in many plant foods. Mostly in soybeans: 100 grams contain 35 grams. Tofu, made from curdled soymilk, still contains 12 to 19 grams of protein. It is not only soybeans that are protein-like, but also broad beans or mung beans contain more than 23 percent of the valuable amino acid suppliers.
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High protein satiety
Also protein-rich satiety is lentils - and therefore a popular part of diets. They contain up to 24 percent proteins. They also contain plenty of fiber and protease inhibitors that stabilize blood sugar levels. How about a lentil curry or a lentil salad, for example?
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Also in the front ranks of the best protein suppliers the fish frolics. For fresh fish, the saltwater fish are just about to fish the freshwater fish. The leader is the tuna with 22 grams of protein per 100 grams. Among the domestic fish, the trout comes first with 20 grams. You can get even more protein per serving from processed fish like smoked salmon (29 g / 100g) or dried cod (79g / 100g), as they contain less water.
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Come on the nut
Nuts and kernels are not only ideal hunger killers that contain valuable fats, they are also full of proteins. The list is headed by the peanut, which is actually a legume: 100 grams contain 25 grams of protein. Other crunchy protein sources include pumpkin seeds, sunflower seeds and flaxseed. Almonds, pistachios and walnuts also contain a lot of protein. But it is also less rich in fat than with nuclei...
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A good protein supplier is meat. Around 20 grams of protein per 100 grams contain many varieties. The advantage: Animal protein can be used by the body particularly easily, because it is more similar to human proteins than plant-based. Poultry breast meat is particularly healthy, because it not only brings protein power, but is also very low in fat. But what about chicken eggs, the first thing you think about when it comes to protein?
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Whether scrambled egg, breakfast egg or fried egg - a hen's egg contains less protein compared to the top protein suppliers: 5.5 grams are in a standard egg with 48 grams, or about 11 percent. The reason: the egg white also contains a lot of water. The same goes for dairy products like quark and yogurt. But they help with a protein-rich start to the day. And he has the same way several positive effects...
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Healthy protein breakfast
So a protein-rich breakfast helps with slimming and prevents type 2 diabetes. In contrast to carbohydrates, protein must be predigested in the stomach and therefore lingers longer there. As a result, satiety lasts longer than wholegrain bread, fruit or cereal flakes. In addition, the blood glucose levels are much more stable after a protein breakfast. Enjoy your meal!