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

3 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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The Powerful Player of Athlete Nutrition: Chickpeas!

Not only training but also the choices on the plate are decisive in athlete performance. Duru Gıda Nutrition Consultant Dietitian Emine Uluçay emphasizes that chickpeas have an important place in athlete nutrition with their rich nutritional values: “With their protein, fiber, vitamin and mineral content, chickpeas are an indispensable source for muscle repair, energy production and immune system support.”

It was published

39 minutes ago

May 23 2025

Author:

Elif Akin Yuksel

Intense training not only increases the performance of athletes, but also seriously challenges the body. At this point, the right food selection plays a critical role in muscle development, energy production and overall health. This is where the traditional but effective superfood of the table, chickpeas, comes into play.

Stressing the importance of plant-based protein sources, Duru Gıda Nutrition Consultant Dietitian Emine Uluçay says, “Chickpeas are rich in fiber and minerals as well as high-quality protein. They should definitely be included in athletes’ nutrition for muscle repair, energy needs and immune system support.”

Increases Stamina, Maintains Energy Levels

Micro muscle breakdowns that occur during training increase the body's need for protein. Uluçay says, "Chickpeas are not only a powerful source of protein; they also provide long-term energy with their complex carbohydrate structure. They maintain blood sugar balance, increase endurance and help carry oxygen to the muscles with the iron they contain."

Chickpeas, which are full of vital minerals such as iron, magnesium, zinc and B vitamins, help athletes meet their increased mineral needs naturally. They also support cardiovascular health thanks to their low saturated fat content. According to Uluçay, “Chickpeas should definitely be on the table for both performance and long-term health.”

A Practical and Powerful Option for Athletes

In the increasingly conscious nutrition trend, chickpeas stand out both as a source of plant-based protein and with their practicality. This miraculous legume, which can be used in many recipes from soups to salads, snacks to main dishes, is quickly becoming an indispensable part of athletes' menus.

Source: HORECA TREND and Duru Food

Benefits of Kiwi and Its Importance for Health

Fruits are indispensable foods for health. Kiwi stands out among these fruits with both its flavor and the "benefits of kiwi".

It was published

2 months ago

April 5 2025

Author:

Aren Deniz

The key to a healthy life is a balanced diet. Fruits have a big place in a balanced diet. One of the fruits that stands out with their health benefits as well as their flavors is kiwi. So, what are the “benefits of kiwi”? In this article, we will get to know kiwi closely.

General Health Benefits of Fruits

Fruits are one of the cornerstones of a healthy life. Rich in vitamins, minerals and fiber, fruits help meet the body's daily nutritional needs naturally.

Regular fruit consumption speeds up metabolism, strengthens the immune system and provides vitality throughout the day as a natural energy source. Fruits, which are also a strong source of antioxidants, protect the body against the harmful effects of free radicals. Fruits, which provide benefits in many areas from skin health to digestion, are an indispensable part of healthy nutrition and balanced diet programs.

What is Kiwi? What are the benefits of Kiwi?

Kiwi is a fruit with a unique flavor profile, with a hairy brown exterior and a bright green interior. It is a versatile fruit that can be consumed alone or used in many recipes from salads to desserts, thanks to its sweet and slightly sour flavor.

The answer to the question “What is kiwi?” is interesting not only for its flavor but also for its origin: Originally from China, this fruit began to be cultivated in New Zealand in the early 20th century, from where it got its world-renowned name “kiwi.”

Today, kiwi is widely grown in suitable regions, especially in the Mediterranean climate, and is an indispensable part of the table with its nutritional value.

An image of 4 kiwis in a box to inform about the benefits of kiwi.

Kiwi, which is a very delicious fruit, also has many benefits.

What are the Benefits of Kiwi?

Kiwi is a super fruit that draws attention not only with its unique taste but also with its versatile health benefits. For those looking for answers to the question “What are the benefits of kiwi?” here are the prominent titles:

Vitamin C Depot

Kiwi contains even higher amounts of vitamin C than oranges and lemons. In this way, it strengthens the immune system, protects the body against diseases and supports skin health, giving it a brighter appearance.

Support for the Digestive System

Kiwi contains a natural enzyme called “actinidin”. This enzyme helps proteins digest more easily, preventing problems such as bloating and indigestion. Being rich in fiber, it positively affects intestinal health.

Heart-Friendly Fruit

Soluble fiber and antioxidants found in kiwi can help lower bad cholesterol (LDL) levels. It also helps protect cardiovascular health by reducing blood clotting.

Natural Energy Source

Thanks to the natural fruit sugars it contains, kiwi provides the energy needed during the day in a natural way. It is an energy fruit that is especially preferred for breakfast and snacks.

Supports Eye Health

Kiwi contains powerful antioxidants such as lutein and zeaxanthin. These components play an important role in preventing age-related eye diseases and maintaining retinal health.

May Improve Sleep Quality

While counting the benefits of kiwi, we should not forget about sleep. The serotonin and antioxidants contained in kiwi can have positive effects on sleep patterns. According to research, kiwi consumed in the evening can make it easier to fall asleep and improve sleep quality.

How to Consume Kiwi?

Kiwi is a very functional fruit in the kitchen with its different uses. It is also important to grow this fruit correctly to get the most out of its benefits. The first answer to the question of “How should kiwi be consumed?” is of course to eat it fresh by peeling it. However, kiwi is also frequently preferred in smoothie recipes, fruit salads, yogurt as a snack and even in light desserts. Thanks to its sweet-sour flavor, it can be easily consumed both for breakfast and as a snack during the day.

For the best flavor and nutritional value, choose ripe, slightly soft kiwis. Firm kiwis can be naturally ripened by leaving them at room temperature for a few days.

Fruits are an essential food group for overall health and kiwi is rich in this group. C vitamin It stands out with its content, enzymes that support digestion and antioxidant structure. The “benefits of kiwi” include strengthening the immune system, providing energy and supporting eye health. By including kiwi in your daily nutrition routine, you will both consume a delicious fruit and provide a multifaceted health contribution to your body.

Note: For more content in the healthy nutrition category, see HORECA TREND's “Healthy eatingYou can check the ” category.

Source: HORECA TREND

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 months 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