Paleo & Primal diet

Since the agricultural revolution around 10,000 years ago, our dietary patterns have undergone significant changes. Prior to the agricultural revolution, our ancestors were primarily hunters and gatherers who consumed wild animals and plants. After this revolution, humans began to consume more carbohydrates (sugars), gluten, and less healthy fats in the form of grains and dairy, which may have had an impact on declining human health. In the past 100 to 200 years, the transformation of our dietary patterns has accelerated even more, while physical activity has decreased.

The paleo diet, also known as the "caveman diet," is based on the eating and lifestyle habits of pre-agricultural revolution humans. In its strictest form, the paleo diet consists of fresh, natural foods and excludes grains, legumes, dairy, and processed foods. The core of the diet includes vegetables, sometimes fruits, natural fats, sometimes a significant amount of animal proteins, and fish. Carbohydrates and sugars are also avoided. The rule of thumb is: If you can kill it, pick it, or eat it without cooking, it's paleo!

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Ideology of Plant-Based Eating

In addition to being a relatively strict diet, veganism is also a lifestyle that is completely against any form of animal exploitation. This includes not only the consumption of animals but also the rejection of products derived from animals. Furthermore, vegans are against shows and other forms of animal entertainment and against research tests involving animals. Moreover, vegans choose clothing and accessories that are not made from animal wool, leather, skin, or horn, just as they avoid the use of medicines and makeup tested on animals. The main pillar on which veganism is based is compassion for animals and nature. It is a conscious choice for vegans to no longer want to be part of an industry that exploits animals and the earth and to contribute to the emancipation of animals. Even in the time of the Greeks and Romans, veganism already existed. For instance, the mathematician Pythagoras, like some other scholars of his time, found it unhealthy, barbaric, and even dangerous to eat meat. In the 19th century, vegans in Europe were sometimes called Pythagoreans.

What are the differences between veganism and vegetarianism?

Although there are clear differences between these two lifestyles, they are still often confused by some people. A vegetarian chooses not to consume the flesh of animals but can eat animal products such as eggs, milk, cheese, yogurt, and other dairy products. Moreover, vegetarianism usually does not go much beyond adjusting dietary habits, and while many vegetarians choose this lifestyle out of compassion for animals, there may also be those who do it purely for health reasons. Veganism is different. This lifestyle goes beyond just food. A vegan is always someone who consciously chooses this lifestyle out of compassion for animals and who adapts their lifestyle as much as possible to avoid the exploitation of animals. There can, of course, be religious reasons for not consuming animals, especially in belief systems based on the theory of reincarnation, where followers often eat vegetarian or vegan.

What nutrients do vegans need?

It is often thought that vegans do not get enough nutrients and that it is an unhealthy lifestyle. However, a vegan lifestyle is not necessarily deficient in nutrients. On the contrary! Most vegans are very conscious of their diet and often have a rich nutritional intake. After all, vegans must be involved in the food preparation process to ensure that no animal ingredients are added, a commitment that often leads to a healthier food intake. A vegan diet is based on plant-based proteins such as chickpeas, lentils, beans, and quinoa, supplemented with vegetables, fruits, nuts, grains, seeds, and pits. The vegan diet is naturally diverse. It is essential to pay attention to getting enough of nutrients such as proteins, iron, calcium, iodine, selenium, omega-3 fatty acids, and vitamins B12 and D. Particularly, vitamin B12 is not always easy to obtain in sufficient amounts, and this vitamin is often supplemented by vegans.

The Benefits of Vegan Eating

More and more scientists and health experts are praising plant-based food, as more and more studies seem to show that people who eat plant-based diets often age more healthily and have a lower risk of heart disease, high blood pressure, and diabetes. However, it is not yet entirely clear whether this is solely due to plant-based nutrition or whether it is also due to the healthier lifestyle that vegans generally have. Of course, the most significant benefit for vegans is that it spares animals from suffering and saves animal lives. Veganism is also much better for the environment. On average, the amount of water needed for one piece of beef is equivalent to one month of showering! The livestock industry is one of the world's biggest polluters. Land must be used to grow animal feed and for keeping the animals themselves. If we only grew food suitable for humans, it would be much less environmentally taxing. Furthermore, veganism is generally a very healthy lifestyle. Of course, there are also vegan cookies, fries, and chips, but when you consume more plant-based products, it does have a positive impact on your health. It also makes you much more aware of your lifestyle and teaches you to cook, eat, and live differently, which can greatly enrich your lifestyle.

Supplements for Vegans

As mentioned earlier, it is essential for vegans to ensure that they get enough essential nutrients. A balanced plant-based diet with sufficient variety in whole grains and legumes usually provides enough proteins and calcium, although it may be advisable to supplement these nutrients if you are unsure about getting enough. It is recommended for vegans, in any case, to supplement with vitamin B12. Did you know that people who eat meat and fish can also have a deficiency in this vitamin? The deficiency mainly arises because we live much cleaner than in the past, so there is practically no vitamin B12 left in our (polluted) drinking water and plant-based food. The reason why people who eat meat are less likely to have a deficiency is that many animals in livestock nowadays receive vitamin B12 supplements to remain healthy. Their food and drinking water are also becoming cleaner, so the meat of these animals contains less and less vitamin B12. Cyanocobalamin is the best-researched form of vitamin B12. You can find this in products such as Ergomax's Vitamin B12 Spray, Pure Advantage's Vitamin B12 Spray, and MegaFood's Vegan B12. The Multi for Men and the Multi for Women from MegaFood are also excellent supplements suitable for vegans.