Healthy eating

What is a Vegan Diet? Is It Suitable for Children and Pregnant Women?

Vegan nutrition has become a preferred diet in recent years. Experts have touched on the risk of losing our health while eating vegan.

It was published

1 months ago

February 17 2025

Author:

Aren Deniz

Vegan nutrition is the most talked about diet in recent years. Experts gave information about vegan nutrition and vegan diet.

While it has been observed that the number of people who prefer a vegan diet has increased in recent years, there is also debate about whether the vegan diet, which is a strict nutritional model that includes not eating any food derived from animals, is healthy. Experts say that more planning and preparation may be required to create a balanced and diverse vegan diet, and that protein requirements in a vegan diet are met from plant-based foods.

B12 Only Found in Animal-Based Foods

Explaining that vitamin B12 is only found in animal-based foods and that vegans should prefer to consume plant-based milks and grains fortified with B12, Nutritionist Lecturer Kübra Şahin said, “Since milk and dairy products are not included in the vegan diet, consuming calcium-rich foods such as fortified plant-based milks, tofu, broccoli, chickpeas and green leafy vegetables helps prevent calcium deficiency.” Üsküdar University, Faculty of Health Sciences, Department of Nutrition and Dietetics Lecturer Kübra Şahin shared the tips for creating a healthy vegan diet on the occasion of November 1, World Vegan Day.

Not Having Enough Information Can Lead to Malnutrition

Not having enough information about vegan nutrition can lead to malnutrition, said Lecturer Kübra Şahin, “Creating a balanced and diverse vegan diet may require more planning and preparation. Otherwise, inadequate intake of nutrients such as vitamin B12, iron, calcium, Omega-3 fatty acids and protein can cause health problems. Finding suitable vegan options in restaurants or social events, and eating with family and friends is a common challenge due to the limited vegan options.”

What Foods Should Be Consumed to Ensure Adequate Protein Intake?

Noting that in a vegan diet, animal-based foods such as meat and dairy products are not consumed, Lecturer Kübra Şahin continued as follows: “Legumes such as lentils, chickpeas, beans, and peas contain high levels of protein. Foods such as almonds, walnuts, chia seeds, flax seeds, and sunflower seeds are rich in protein and healthy fats. Pasta made from chickpea or lentil flour contains more protein than traditional pasta. Quinoa is a complete protein source, containing all essential amino acids. Spinach, broccoli, and other green leafy vegetables also contain protein, but their protein amounts are lower than other foods. Soy products are very rich in protein and are used in various recipes. Tofu, made from soy milk, is used as a protein source in vegan and vegetarian diets as an alternative food to meat products. Plant-based milks such as soy milk, almond milk, and oat milk offer options enriched in calcium and protein.”

Vegans Should Consume B12-Fortified Plant-Based Milks and Cereals

Indicating that vegans have deficiencies in some nutrients due to the fact that they are only found in animal-based foods and not in plant-based foods, Lecturer Kübra Şahin noted the following: “Vitamin B12 is only found in animal-based foods. Therefore, vegans should prefer to consume plant-based milks and grains enriched with B12. Since iron in plant-based sources is not absorbed as well as in animal sources, deficiency is observed in vegans. Consuming iron-rich foods such as lentils, chickpeas, quinoa, spinach, pumpkin seeds and taking them with vitamin C (for example, with citrus fruits) increases absorption. Since milk and dairy products are not included in the vegan diet, consuming calcium-rich foods such as enriched plant-based milks, tofu, broccoli, chickpeas and green leafy vegetables helps prevent calcium deficiency. Omega-3, which is usually found in fish and seafood, can be met from plant-based sources such as flaxseed, chia seed and walnut.”

Is a Vegan Diet Suitable for Children and Pregnant Women?

On the subject of whether a vegan diet is suitable for children and pregnant women, Lecturer Kübra Şahin said, “Since both groups have special nutritional needs, it is important to make sure that these needs are met. Children need to receive sufficient energy and nutrients for healthy growth. Energy needs increase during pregnancy, and attention should be paid to adequate calorie intake. Protein sources such as legumes, tofu, grains, nuts and seeds should be focused on, iron-rich foods (lentils, chickpeas) and calcium-rich foods (fortified plant milks, green leafy vegetables) should be consumed. Omega-3 sources such as chia seeds and flaxseed should be included. Folate-rich foods (green leafy vegetables, lentils) and iron sources (legumes, dried fruits) are important. Carefully monitoring nutrients and ensuring adequate intake is important for both children and pregnant women. It would definitely be more beneficial to consult a nutritionist.”

A Balanced Vegan Diet Can Be a Nutritious Diet

Instructor Kübra Şahin stated that there is a widespread belief that a vegan diet cannot provide enough protein, “However, many plant sources such as legumes, grains, tofu and nuts provide sufficient protein intake. Vegan diets are thought to be unhealthy. However, a balanced vegan diet can be a nutritious diet rich in vegetables, fruits, grains, legumes and nuts, and can also be a lifestyle that includes sensitivity to environmental sustainability.”

It is Possible to Create a Balanced and Varied Nutrition Program

Instructor Kübra Şahin, who stated that all nutrients can be found in a well-planned vegan diet, said, “A varied and balanced diet can be planned with whole wheat bread, brown rice, quinoa, oats; legumes such as lentils, chickpeas, beans, peas; colorful and green leafy vegetables, fresh fruits, nuts; oils such as olive oil, avocado, nuts; milk alternatives such as almond milk, soy yogurt. Creating a balanced and varied nutrition program for vegan individuals is possible by bringing healthy food groups together.”

It's Easy to Prepare Delicious and Nutritious Vegan Meals

Noting that a vegan diet includes many different nutrients other than meat and dairy products, Lecturer Kübra Şahin said, “It is quite easy to prepare delicious and nutritious vegan meals that can increase the nutritional diversity of vegans.”

A sample daily vegan diet program prepared by Lecturer Kübra Şahin is as follows:

“Breakfast: Oatmeal + almond milk + fresh fruit + chia seeds + nuts (walnuts, almonds, etc.)

Lunch: Chickpea quinoa salad (chickpeas + boiled quinoa and green leafy vegetables)

Dinner: Baked tofu with whole wheat bread and various vegetable garnishes

In between meals: Fresh fruit, dried fruit, cucumber and carrots.” Doi number:

Source: HORECA TREND and Science and Health News Agency

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Healthy eating

Nutrition Tips to Maintain Blood Sugar Balance During Ramadan

Staying hungry for a long time while fasting during Ramadan can cause fluctuations in blood sugar levels. This situation brings about problems such as weakness, dizziness and fatigue, and can lead to sudden hunger pangs after iftar. Drawing attention to the importance of maintaining energy levels and healthy nutrition throughout Ramadan, Duru Gıda Nutrition Consultant Emine Uluçay stated that foods with a low glycemic index should be preferred during this period.

It was published

2 weeks ago

March 10, 2025

Author:

Elif Akin Yuksel

Staying hungry for long hours during the fast can cause sudden fluctuations in blood sugar. This can lead to fatigue, weakness and digestive problems, especially after iftar. Experts state that these effects can be minimized with the right food choices during Ramadan. Duru Food Nutrition Consultant Emine UluçayHe stated that consuming foods with a low glycemic index will help you go through Ramadan more comfortably.

Foods with a Low Glycemic Index Prevent Hunger Pangs

Emine Uluçay said, “The glycemic index is an important criterion that shows how quickly a food increases blood sugar. Foods with a high glycemic index can cause blood sugar to rise rapidly and then drop suddenly, leading to hunger pangs, fatigue and distraction.” Uluçay emphasized the importance of including low glycemic index, high fiber foods in sahur and iftar tables, and said, “These foods help balance blood sugar levels and maintain energy throughout the day. Complex carbohydrates, especially bulgur, help keep you full for a long time and positively affect digestive health.”

“The Prebiotic Effect of Bulgur May Help Prevent Digestive Problems”

Uluçay stated that bulgur, which is especially rich in complex carbohydrates, will also prevent indigestion problems, which are frequently encountered during Ramadan, and added, “Bulgur also nourishes the beneficial bacteria in the intestines with its prebiotic effect that supports digestive system health and can help prevent digestive problems that may occur during Ramadan.”

Bulgur, Rich in Vitamins and Minerals, Reduces Low Energy

Emine Uluçay drew attention to the fatigue that will be felt during Ramadan due to the change in both nutrition and sleep patterns. Uluçay emphasized the importance of consuming foods rich in vitamins and minerals, and said, “Bulgur is a rich source of vitamins B1, B6, folic acid and iron, zinc, phosphorus and magnesium minerals. Vitamins and minerals in foods such as bulgur help reduce the feeling of fatigue by reducing the energy loss that may occur throughout the day. When consumed in a balanced way with foods such as meat, chicken, legumes and yogurt, bulgur offers a healthy and nutritious alternative during Ramadan.”

Create a Healthy and Balanced Nutrition Plan During Ramadan

Uluçay emphasized that creating a healthy and balanced nutrition plan during Ramadan is critical for maintaining physical health as well as keeping energy high throughout the day, and also emphasized that plenty of fluids should be consumed from iftar to sahur. “Actions such as taking a five-minute break after soup at iftar, consuming plenty of water until sahur, and adding foods that will balance blood sugar to meals will help you get through Ramadan more comfortably,” he said.

Source: HORECA TREND and Duru Bulgur

6 Tips for Healthy Eating at Sahur

Statements like “I don’t need to get up for sahur, I can handle the hunger” that we often hear during Ramadan can pose health risks. Not getting up for sahur can lead to headaches, low blood sugar, digestive problems, fatigue and loss of concentration. Acıbadem Ataşehir Hospital Nutrition and Diet Specialist Aybala Dönmez states that sahur is very important for a healthy Ramadan. Choosing the right food for sahur is very important for maintaining energy levels, relieving thirst and coping with hunger. Dönmez emphasizes that a healthy sahur habit will keep a person more energetic and healthy throughout Ramadan.

It was published

4 weeks ago

February 27 2025

Author:

Elif Akin Yuksel

Prefer Foods That Keep You Full

Consuming foods that are high in fiber, protein, and healthy fats, such as cheese, tomatoes, cucumbers, yogurt, whole grain bread, walnuts, almonds, and olive oil during sahur, makes you feel full and makes it easier to resist long-term hunger. Vegetables, fruits, whole grain products, and legumes are rich in fiber and slow down digestion, increasing the feeling of fullness. For example; adding sliced fruit and almonds to a bowl of yogurt and oatmeal, or adding boiled eggs, cheese, and avocado slices to a slice of sourdough bread, you can maintain your fullness and energy levels throughout the day.

Avoid Fatty and Sugary Foods

Consuming fatty and sugary foods during sahur strains the digestive system and causes stomach problems. In addition, such foods increase blood sugar and then decrease it, making you hungry earlier, causing weakness and headaches throughout the day. Instead of roasted and fried foods in particular, you can use boiling or grilling cooking methods. Prefer natural sweets (dates or dried apricots) and healthy oils (such as olive oil).

Consume Protein Sources

Nutrition and Diet Expert Aybala Dönmez says, “Protein-rich foods keep you full for a long time and increase your energy level. Protein sources such as eggs, cheese, yogurt, milk, and legumes are ideal foods for sahur.”

Prefer Complex Carbohydrates

Instead of white bread or pastries that quickly raise blood sugar, complex carbohydrates such as whole wheat bread, oats, and brown rice slow down digestion and keep you full for a long time. These types of foods help balance blood sugar and prolong satiety with their fiber content.

For Plenty of Water

It is very important to drink at least 2-3 glasses of water at sahur to meet the body's water needs. Water consumed at sahur prevents dehydration (thirst) that may occur throughout the day. Drinking coffee, tea or caffeinated drinks during sahur causes more water loss during fasting due to their diuretic properties. Therefore, water, decaffeinated drinks or herbal teas would be better choices. Also, be very careful to consume 2 liters of water at regular intervals from iftar to the end of sahur.

Avoid Excessive Salt

Nutrition and Diet Expert Aybala Dönmez says, “Consuming excessively salty foods (such as olives and salty cheese) during sahur causes the body to lose water and increases the feeling of thirst. Therefore, be sure to limit your salt intake.”

Source: HORECA TREND and Acıbadem Ataşehir Hospital

Expert Tips for a Healthy Ramadan

With Ramadan just days away, you can prepare your body for long-term hunger and strengthen your immune system by planning your diet now. Muratbey Nutrition Consultant Prof. Dr. Muazzez Garipağaoğlu offers suggestions for a healthy transition to Ramadan, from water consumption to meal plans.

It was published

1 months ago

February 22 2025

Author:

Elif Akin Yuksel

The month of Ramadan is a special period when the diet of those fasting changes significantly. While long hours of fasting put the metabolism into a different order, it is also very important for the immune system to remain strong. Consciously preparing for this process is of great importance both in terms of adapting the body and preventing health problems. Increasing water consumption, adjusting eating habits and consuming foods that will strengthen the immune system play a critical role in preparing the body for fasting before Ramadan.

Increase Water, Reduce Tea and Coffee Before Ramadan

Prof. Dr. Muazzez Garipağaoğlu said, “Since water consumption will be limited during the day during Ramadan, it is important to increase water consumption beforehand to get the body used to thirst. Drinking at least 2-2,5 liters of water daily increases thirst tolerance and makes you feel more comfortable during fasting. In addition, those who consume excessive amounts of caffeinated beverages such as tea and coffee should gradually reduce this habit before Ramadan. Caffeine can dehydrate the body and cause headaches and weakness in the first days.”

Organize Your Meals to Easily Adapt to the Fasting Process

Garipağaoğlu continued his recommendations as follows: “You can make your blood sugar more stable by avoiding simple sugars and fast-digesting carbohydrates before Ramadan and choosing foods with a low glycemic index. Whole grains, legumes and vegetables help you stay full for a long time.” He emphasized that the body, which is used to consuming multiple meals, will have a hard time when it suddenly goes hungry for a long time. Prof. Dr. Garipağaoğlu said, “It is beneficial to adapt the body to long-term hunger by extending the intervals between meals and reducing snacks before Ramadan. Fiber-rich vegetables, probiotics and fermented foods can regulate digestion and prevent stomach problems.”

“Dairy Products Such As Cheese, Yogurt, Kefir Support The Immune System“esteks”

A strong immune system during Ramadan plays an important role in ensuring that the body remains strong during fasting. Prof. Dr. Muazzez Garipağaoğlu stated that a diet rich in protein, healthy fats, vitamins and minerals supports immunity and made the following recommendations: “Foods containing vitamins C and D, zinc, probiotics and antioxidants provide protection against diseases. Dairy products such as cheese, yogurt and kefir are among the foods that support the immune system. Don’t forget to include cheeses enriched with vitamin D in your diet. During the preparation process for Ramadan, you can have a more comfortable fasting period with the right eating habits and at the same time keep your immune system strong. Increasing water consumption, consuming balanced meals, turning to foods enriched with vitamin D and prebiotics that support immunity and consuming fibrous foods that support the digestive system will facilitate this process.”

Muratbey cheeses, enriched with vitamin D and calcium, strengthen the immune system. Muratbey Plus Kaymaklı is an ideal cheese for Ramadan tables with its spreadable consistency, enriched with vitamin D, prebiotic and whey protein. Muratbey Plus Kaymaklı, which does not contain gluten or preservatives, is a product that will add health and pleasure to tables with its unique taste, lightness, creamy form and soft consistency.

Source: HORECA TREND and Muratbey