Waarom vegan: Gezondheid

Zoveel soorten diëten, bij de een sterf je nog meer van de honger dan bij de ander. De een vertelt je dat je dik wordt van het eten van brood, aardappelen en pasta terwijl de ander deze lekkernijen aanbidt. Maar wat is nu de waarheid? Van welk soort voedingspatroon gaan we ons energiek, gezond en mooi voelen?
Dit is iets wat ik mij de afgelopen drie jaar heb afgevraagd. Na wat te hebben geëxperimenteerd ben ik uitgekomen op een veganistisch “dieet”. Ik zou voor geen goud terug willen; het leven is te goed en te lekker op deze manier.

Het woord “dieet” gebruik ik echter nooit omdat het niet rijmt met wat ik doe. “Op dieet gaan” zie ik als iets tijdelijks, waarbij je jezelf weerhoudt van dingen die je niet mág eten. En mezelf beperken is het laatste wat ik wil. Ik eet alles wat ik lekker vind en stop wanneer ik verzadigd ben.  Zonder schuld gevoelens dat ik misschien teveel heb gegeten of misschien toch beter iets anders had moeten eten. Ik eet gewoon. Zoals ook elk dier dat in de natuur doet: eten tot je genoeg hebt gehad.

Ik ben een planteneter wat inhoudt dat ik niks eet wat vliegt, loopt, kruipt of zwemt, of daarvan afkomstig is. Dus geen vlees, vis, eieren, boter en melkproducten. Ik eet wel +100 verschillende soorten aardappelen (en nee, die smaken niet allemaal hetzelfde), 19 verschillende soorten granen, +20 soorten linzen & bonen en ontelbaar verschillende soorten groenten, fruit, zaden en noten. Keuze genoeg dus!

Wanneer het aankomt op plantaardig eten is er een aantal vragen die vaak de kop op steken. “Wat is er zo slecht aan dierlijke producten? Krijg je zo wel genoeg eiwitten binnen? Hoe zit het met calcium? En je hebt vis toch nodig voor het krijgen van genoeg omega 3?” Hieronder zal ik de meest gestelde vragen één voor één behandelen.

 

“Wat is er zo slecht aan dierlijke producten?”

Meestal zien we bepaald voedsel als schadelijk wanneer we er direct ziek van worden nadat we het gegeten hebben. Wat de meesten van ons niet realiseren is dat veel voedsel dat we consumeren, en ons niet direct ziek maakt, net zo riskant is of zelfs riskanter is op de lange termijn. Je zal waarschijnlijk nooit vermoeden dat het vlees, de vis, de melk en de eieren die je nu eet, de dader zijn van de ziektes die je later in je leven krijgt. Ziektes als hart- en vaatziekten, kanker, diabetes of ontstoken gewrichten. Het grote gat tussen het consumeren van de schadelijke voedingsmiddelen en krijgen van symptomen, zorgt er voor dat de meeste mensen denken dat het veilig is. Maar in feite zorgt de overvloed aan dierlijke eiwitten, verzadigd vet en  cholesterol in deze dierlijke producten ervoor dat wij, als westerse samenleving, aan deze chronische ziektes worden blootgesteld.

 

“Oké! Maar met een plantaardig dieet krijg ik toch niet genoeg eiwitten binnen om eruit te kunnen zien als een gespierde god/godin? “

Oh jawel, no problemo! We hebben eiwitten nodig voor het bouwen van nieuwe cellen, het in balans houden van de hormoonhuishouding en het herstellen van beschadigde en versleten weefsels. De vraag is echter hoeveel we hiervan nodig hebben om fit en gezond te blijven. De World Health Organization adviseert een eiwit inname van 33-71 gram per dag. Het Westerse dieet met dierlijke producten bevat de dubbele hoeveelheid eiwitten: 100-160 gram per dag. Wanneer je plantaardig eet krijg je makkelijk de geadviseerde hoeveelheid eiwitten binnen waarbij alle 8 essentiële aminozuren aanwezig zijn.
Dus het eten van zoveel dierlijke producten is helemaal niet nodig. De vlees- en melkindustrie hebben ons laten geloven dat we dierlijke producten dienen te eten om een eiwit-tekort te voorkomen. De werkelijkheid is echter dat een eiwit-tekort alleen wordt gezien bij mensen die sowieso te weinig calorieën binnen krijgen. Hierbij is dus sprake van een gehéél tekort aan voedingstoffen en niet alleen een tekort aan eiwitten.

 

“Je gaat me nu toch niet vertellen dat ik niet aan de tepel van een koe hoef te zuigen om genoeg calcium binnen te krijgen?”
Nou, eigenlijk wilde ik je dat wel vertellen. De melkindustrie is er in geslaagd om ons te laten geloven dat de melk van een koe, dat bedoeld is voor haar kalf, ‘nature’s perfect food’ voor de mens is. De waarheid is echter dat we de melk van een koe net zo hard nodig hebben als de melk van een aap, hond, kat of tijger. Helemaal niet nodig dus. De koe, het paard en de olifant (die niet dood gaan door een tekort aan calcium) krijgen hun calcium door het eten van gras en andere calciumrijke planten. Dus in plaats van het zuigen aan de tepel van een koe, kun je ook genoeg calcium krijgen door te knabbelen op je broccoliroosjes en spinazieblaadjes.

 

“En de vis dan? Deze moet ik toch minimaal 1 keer per week eten om de essentiële omega-3 vetzuren binnen te krijgen?”

Omega-3 en Omega-6 vetzuren zijn essentiële vetzuren wat inhoudt dat we deze vetzuren niet zelf kunnen aanmaken. We moeten deze dus binnen krijgen via het voedsel dat we eten. Omega-3 is onder andere belangrijk  voor de vorming van celmembranen en het synthetiseren van hormonen. Vis bevat inderdaad Omega-3. Maar ook deze vis is niet in staat om deze vetzuren zelf aan te maken. De vis krijgt zijn omega-3 door het eten van planten, namelijk algen. En ook wij, mensen, kunnen voor al de nodige omega-3 vetzuren terecht bij planten. Spinazie, boerenkool, algen, walnoten, lijnzaad en chiazaad zijn bronnen van omega-3. Dit zijn bronnen bomvol nutriënten en zonder enige narigheid als cholesterol of kwik. Dus wat ik voorstel is om de vis geheel te skippen en je essentiële vetzuren binnen te krijgen door wat groene blaadjes en knapperige nootjes op te peuzelen.

 

“Oké, dat is heel leuk en aardig allemaal. Maar vitamine B12 kunnen we alleen krijgen wanneer we dieren eten, dus klaarblijkelijk is een plantaardig voedingspatroon niet perfect voor de mens. Toch?”

Nou nou nou, dat is een beetje te kort door de bocht. Vitamine B12 wordt geproduceerd door bacteriën. Deze bacteriën bevinden zich onder andere in de grond en in natuurlijke waterbronnen. Sinds ons water is gereinigd en we onze wortels en boerenkool niet meer eten met hier en daar wat aarde, krijgen we vitamine B12 niet meer via deze natuurlijke bronnen binnen.
De koeien, varkens en kippetjes krijgen vitamine B12 nog wel binnen via deze natuurlijke bron. Dierlijke producten worden dan ook gezien als een bron van vitamine B12. De vraag is echter of dierlijke producten ook daadwerkelijk de gezondste, veiligste, duurzaamste en meest ethische bron is voor het krijgen van vitamine B12? Ik zou zeggen: Nee zeker niet. Het eten van vlees heeft teveel nadelige aspecten. Dit terwijl je net zo makkelijk een vitamine B12 supplement of voedingsmiddelen waarbij vitamine B12 is toegevoegd kunt nuttigen, zonder enige nadelige effecten.

“OKAY YOU CONVINCED ME, I’M VEGAN NOW.”

 

 

Voor meer informatie over de gezondheidsaspecten van een veganistisch voedingspatroon raad ik de volgende bronnen aan:

Boeken:
The China Study. Geschreven door T. Colin Cambell and Thomas M. Campbell
Whole. Geschreven door T.Collin Cambell and Howard Jacobson
The Starch Solution. Geschreven door John A. McDougall and Mary McDougall
Prevent and Reverse Heart Disease. Geschreven door Caldwell B. Esselstyn
Vegan for her. Geschreven door Virginia Messina.
How not to die. Geschreven door Michael Greger

Documentaries:
Forks over Knives
Food Choices

Websites:
nutritionfacts.org

Dr. McDougall’s Health & Medical Center

  8 comments for “Waarom vegan: Gezondheid

  1. februari 23, 2016 at 16:05

    Fun fact: Vitamine B12 zit ook in nori, aka zeewier. Goed excuus om dus lekkere groentensushi of een zeewiersalade te eten! Dat spinazie en boerenkool ook Omega-3 bevatten, wist ik niet. Goed stuk, leuk en informatief om te lezen!

  2. Scaan
    april 23, 2016 at 14:29

    Love it! I’M VEGAN NOW! 😀 (sinds 1 april, geen grap).
    Ga zo door; super leuke en grappige blogs en video’s maak je!

  3. manon
    april 27, 2017 at 18:31

    Im vegan now

  4. juli 6, 2017 at 21:26

    Bedankt dat je het allemaal zo duidelijk op een rijtje hebt gezet! 🙂 Ongeveer twee weken geleden besloten dat ik vegan wil gaan proberen. Nu druk bezig met allerlei recepten uit te proberen. Waarschijnlijk ga ik veel vragen krijgen over waarom en of ik wel alle voedingsstoffen binnen krijg. Maar jou blog zal mij vast helpen om overal antwoord op te kunnen geven 🙂

  5. nicole
    augustus 9, 2017 at 14:21

    dankjewel dat het voor ons op een rijtje heb gezet! ik zou heel graag vegan willen worden maar ik weet niet zo goed waar ik moet beginnen!
    dit is het eerste artikel van je dat ik lees dus ik lees zo nog even door zo X)
    ik heb misschien nog wel een leuke docu voor je (misschien heb je hem al gezien) namelijk: what the health, staat op netflix.

  6. juli 24, 2019 at 04:15
    Your comment is awaiting moderation.

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