31 days in vegan mode: the benefits and the wrong steps to avoid

Launched in 2014 in Great Britain, the Veganuary challenge is at first glance not a wizard, as it is simply a question of adopting a 100% vegetable diet for one month. But is it relevant to dispense with all products of animal origin and, if so, what should we pay attention to?

Useful for reflection

For Simon Besse, embarking "headlong on a strict vegan diet for a month without nutritional knowledge or having a certain amount of time to invest in the discovery and realization of new recipes" is not a priori the best idea. For even if you Don't put your health "at risk" in such a short period of time, it is, he says, the best way to end up discouraged, if only for taste reasons. On the other hand, he points out, this "test" month is useful in rethinking his diet globally, diversifying it, eating less meat but choosing it of good quality, and taking advantage of the media coverage of the subject to deepen his knowledge and discover menus that focus on the plant. In short, to consider alternative ways of eating and eating.

Practical pitfalls

Not to mention the possible lack of support from his entourage, which can clearly become a brake, it is important to know that there are few vegan choices outside of the big urban centres, says the dietician. In other words, whether in restaurants, take-offs or mass stores, there is often a very limited supply in rural areas. This often leads vegans not to eat well when they are not at home-a fact that is anything but innocuous given that in Switzerland much of the expenditure on food is spent on meals taken away from home.

On the other hand, says Simon Besse, "in addition to good nutritional knowledge, vegan cuisine requires a significant investment of time and culinary effort. In short, our first 100% vegetable burger will not only not be realized in a snap of its fingers, but, worse, may not live up to our expectations. "for this, the temptation to turn to preprepared products and therefore more" practical "will be great …. While these ready-made meat substitutes are most often "to be placed in the category of ultra-processed and therefore unrecommended foods" (see box).

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A diet suitable for everyone?

Yes, but … I'm sorry. For a variety of physiological reasons, children under 3 years of age, as well as pregnant and lactating women, and to a lesser extent the elderly and adolescents, have special needs, so Simon Besse is said to be "very careful in giving them an exclusively vegan diet".? It states:

In concrete terms, how do we do that?

On a daily basis, products of animal origin cannot be simply deleted. Each group of foods provides specific nutrients, and one complete category cannot be eliminated without consequence.? Removal without action to supplement it and without nutritional knowledge inevitably leads to deficiencies.

Simon Besse adds: "you have to start by turning to sources of vegetable protein such as tofu, tempeh, quorn or Seitan. Combinations of pulses and cereals (vegetable curry with lentils and rice) or cereals with seeds and oilseeds (oats flakes with almonds, nuts and flaxseed) provide valuable proteins, important minerals and quality fatty acids. Nuts (nuts, almonds. Brazil nuts, etc.) And oilseeds (flax, rapeseed, chia) are also valuable. "

That said, in order to know how to associate them, in what quantities, etc., do not hesitate to turn to a dietician, who will be able to give explanations as well as precise and personalized answers-whether it be in January, February, March … Or any time of year!

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How to recognize a good meat substitute

Looking at the interest in meat substitutes, the agri-food industry is offering a growing number of products based on tofu, Quorn, Seitan, soy proteins, etc., notes Simon Besse. He notes: "my extensive research shows me that very few are satisfactory in terms of the amount of protein and are often too fat, too salty and to be classified as ultra-processed products. Less meat for more fat and salt, I am not sure you will win!"

So, what do you choose? "A good substitute should contain: a minimum of 12 g of protein, a maximum of 10 mg of fat (fat)-of which max 5 is saturated fat-and a maximum of 1.25 mg of salt. Anything that does not meet these criteria, which is an important part of the choice in store, should rather be avoided! "

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