• vegan "meat"
• Plant-based drinks
• Controversial soy

There's no doubt that fresh fruit and vegetables are healthy in a vegan diet. Just a few years ago, many people who switched to veganism had to think hard about preparing varied meals. However, products labeled "vegetable" are now readily available on the market, and more and more vegan restaurants are opening up every day. But vegan doesn't always mean healthy. It can be confusing that vegan products in supermarkets are usually placed on shelves labeled as the healthy food section. So, what should you pay attention to when switching to a vegan diet?

vegan "meat"

It's not uncommon for vegan beginners to try to recreate the flavors they know from meat-free products. Therefore, ready-made vegan sausages, frankfurters, and burgers are available in stores. When purchasing, pay particular attention to the ingredients, as these often turn out to be highly processed dishes containing primarily flavor enhancers, salt, unhealthy fats, and a host of preservatives.

Plant-based drinks

Plant-based beverages are a successful substitute for milk. You can add them to coffee, make delicious desserts based on them, and use them in both savory and sweet dishes. However, it's worth paying attention to the ingredients of commercially available plant-based beverages, as unfortunately, they often contain artificial ingredients and added sugar. You can also try making your own plant-based beverage at home, using ingredients such as almonds, nuts, rice, or coconut flakes.

Controversial soy

Soy is an excellent source of protein, which is very important in a meat-free diet. Soy products successfully replace meat and supplement the body with the necessary, easily digestible protein. It is also used to prepare tofu, which is irreplaceable in vegan cuisine. However, up to 70% of soybean crops worldwide are GMO soybeans. Genetically modified plants raise many safety concerns regarding the consumption of products made from such plants. In addition, despite many valuable nutrients, soy contains substances that can negatively affect the thyroid. The phytoestrogens contained in soy are similar in structure to female sex hormones, and there is suspicion that excessive soy consumption can lead to gynecomastia in men.

In addition to what we eat, the amount and time of day are also important. A vegan pizza around midnight is just as unhealthy as a kebab after 11 p.m. A vegan diet can be one of the healthiest, but meals must be regular, rich in vitamins and trace elements. Protein can be replaced with legumes, especially beans, and if soy, then not in excess. We must also pay attention to the composition of convenience foods and vegan dishes available in stores.