Vegan Cuisine Month, month of vegan recipes.

American Vegan Society (AVS) or American Vegan Association February of every year has been designated as the month of the Vegan Cuisine Month or #VeganRecipeMonth. To make people understand the value of vegan food as well as being aware of the variety of eating styles available today Animal cruelty and environmental issues It also encourages related organizations such as places selling food, educational institutions, places of religious ceremonies, etc. to participate in this festival as well.

It is well known that Vegan eating patterns are beneficial to health. especially Helps reduce the risk of Metabolic Syndrome, helping reduce body weight. Reduce body fat mass and is associated with a reduced incidence of cardiovascular disease. It also affects changes in the intestinal microflora. Reduce the risk of chronic non-communicable diseases. (Non-Communicable Diseases; NCDs)

In order to eat a vegan diet. There is variety and complete nutrition. BDMS Wellness Clinic therefore recommends guidelines for arranging appropriate food plates for each meal. By dividing the quantities of various food groups in our dishes as follows:

1. Vegetable-fruit group (that has gone through a little processing)Proportion: 50% of the dish

”  Vegetables are a very interesting main food group. Because in addition to providing nutritional value in a variety of vitamins and minerals, There is also dietary fiber that helps promote the functioning of the digestive system and helps slow down the absorption of sugar and fat into the body. However, we should choose vegetables that have a variety of colors. In order to receive a variety of phytochemicals

”  Fruits are another food group that is similar to vegetables. Both in terms of nutrients and phytochemicals The fruits should be selected to have a variety of colors. Focus on those with a low glycemic index, such as cherries, oranges, apples, dragon fruit, apples, etc.

2. High protein groupProportion: 25% of the dish

When talking about food sources of protein, we usually think of meat and animal products. But because vegans can't consume it. Therefore, other food sources that can be substituted to obtain adequate daily protein include: Dry beans (soybeans, peas, chickpeas), white tofu, tempeh, but plant-based proteins often lack essential amino acids. Therefore, we should consume a variety of nuts in order to obtain complete amino acids from various sources.

3. Whole grains and flour groupProportion: 25% of the dish

Carbohydrates are the main nutrients that provide energy. It is like a source of fuel to propel our vehicles or our bodies. We should focus on consuming complex carbohydrates such as cereals such as oats, quinoa, buckwheat, unrefined rice (brown rice, riceberry) or potatoes because they are rich in vitamins and dietary fiber. which slows down the absorption of sugar and fat into the body

In addition, in order for us to receive complete nutrition, We should choose to eat good sources of fat. Choose fats rich in omega-3s, which are often found in seeds (chia seeds, flaxseeds), nuts (walnuts, almonds, Brazil nuts), avocados, or vegetable oils. (soybean oil Canola oil Rice bran oil) and sometimes it may be necessary to supplement with certain nutrients, such as vitamin B supplementation. 12 which are rarely found in plant foods or vitamin D supplementation which found a high shortage rate However, it is important to have blood levels of vitamins and minerals measured before taking supplements. It will help you get the right amount of nutrients and prevent negative effects from getting too much.

Vegan food has many health benefits that have been proven scientifically. However, we should choose to eat the correct and complete proportions of food groups. So that we can get enough nutrients to meet our body's daily needs and prevent malnutrition.

Finally, BDMS Wellness Clinic would like to invite all Vegans to join in creating new food menus and share pictures with the Hashtag #VeganCuisineMonth. To celebrate special festivals throughout February together?

With best wishes from BDMS Wellness Clinic​

LINE: @bdmswellnessclinic or https://lin.ee/Z4So1yQ

Reference documents

1. American Vegan Society. Vegan Cuisine Month [Internet]. Malaga NJ: American Vegan Society; 2012 [cited 2022 Dec 21]. Available from https://americanvegan.org/vegan-cuisine-month/
2. Trautwein EA, McKay S. The Role of Specific Components of a Plant-Based Diet in Management of Dyslipidemia and the Impact on Cardiovascular Risk. Nutrients. 2020 Sep 1;12(9):2671.
3. Appleby PN, Key TJ. The long-term health of vegetarians and vegans. Proceedings of the Nutrition Society. Cambridge University Press; 2016;75(3):287–93.
4. Alliance for Natural Health International [Internet]. Chilworth: ANH Food4Health Vegan Guide 2019. ANH International Old Station House; 2019 [cited 2022 Dec 27]. Available from: https://www.anhinternational.org/campaigns/food4health-campaign/anh-food4health-vegan-guide/