Les 5 erreurs à éviter pour devenir vegan

Bravo, vous avez décidé de passer le cap, prendre la seule décision qui vous fait en même temps diviser par 2, 3 ou 4 votre contribution au réchauffement climatique, augmenter votre espérance de vie de plusieurs années tout en posant un geste citoyen fort. Voici les 5 erreurs qui pourraient faire dérailler votre plan à éviter absolument.

1. Continuer à manger comme avant, les aliments d’origine animale en moins.

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Si votre alimentation était riche en chips, Oreo, frites et bonbons en tous genres, vous pourriez très bien continuer à manger tout ça, tout en mangeant vegan, ayant juste supprimé le burger/la mayo/le fromage qui  accompagnaient ces plats. Le problème, c’est que ces différents délices du palais présentent un intérêt nutritionnel proche de 0 et que de plus votre corps va très vite vous le faire savoir. Pas forcément sous forme de carence, mais les travers de votre alimentation par le passé se verront renforcés.
Manger vegan, c’est avant tout choisir une alimentation équilibrée et variée, riche en fruits, légumes et céréales complètes ayant subis le moins de traitement possible.

2. Croire aux miracles

C’est une continuation de mon premier point. Je pense qu’il est préférable pour quelqu’un de continuer à manger de la viande tout en consommant beaucoup de fruits et légumes ainsi que des céréales complètes, que d’arrêter les produits d’origine animale tout en continuant à manger des plats préparés, des takes away bons marchés réchauffés 4 fois au micro-onde, pleins de produits sucrés, etc.
Il n’y a pas de miracle: garbage in, garbage out, on est ce que l’on mange et donc ça s’applique aussi aux végétaliens. Il se trouve juste qu’aujourd’hui, les vegans sont souvent des personnes très bien informées sur la nutrition et attachant une grande importance à la qualité de leur alimentation. Mais il m’arrive aussi d’entendre des histoires de personnes qui un jour on décidé d’essayer d’arrêter la viande, pour renoncer après quelques semaines parce que “c’était trop dur”. A toutes ces personnes je dis, commencez par améliorer la qualité de votre alimentation en variant les ingrédients, essayez de cuisiner plus souvent, mangez beaucoup de fruits et de légumes frais, et puis arrêtez la viande. Vous aurez déjà parcouru 75% du chemin. Les 25% restant seront beaucoup plus faciles à franchir si vous avez déjà une base d’alimentation saine.

3. Avoir beaucoup d’amis

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Ok, je plaisante. On peut avoir des tonnes d’amis et être vegan, surtout si vos amis sont aussi vegan 😉 Il se trouve juste que manger représente une activité sociale essentielle qui fait l’objet de normes en fonction des cultures. Et dans notre culture européenne, la viande, le fromage et le poisson incarnent le côté festif, jouissif, de l’alimentation. Donc en arrêtant de manger ces aliments, vous risquez fort d’être regardé avec suspicion par les bouffeurs de viande lors de diners au court desquels le sanglier trône au centre de la table du festin. Je pense que le fait que la nourriture d’origine animale soit aussi prépondérante dans notre culture représente la véritable, voire la seule raison pour laquelle les végétariens, et à fortiori les vegans, ne représentent qu’une minorité en Europe. Parce que de tous les autres points de vue, nutritionnels, éthiques, environnementaux, voire économiques, la plante bat la viande à plat de couture. Et en adoptant ce style alimentaire, vous allez, sans le vouloir, jeter un pavé dans la mare la lors de ces diners, en remettant ne fut-ce qu’implicitement en question l’alimentation des autres convives, du moins certains le prendront-ils comme ça.
Bref, on peut avoir beaucoup d’amis, heureusement, mais ayez toujours en tête une explication à la question inévitable “pourquoi tu es vegan?” et en fonction de l’audience, de l’effet escompté, modulez le degré provoc’ / de véracité de votre réponse. Ambiance garantie!

4. Ne rien planifier quand vous sortez

En corollaire du point précédent, il y a de fortes chances qu’à partir d’aujourd’hui, la majorité des endroits où vous serez invités à diner offriront entre 0 et quelques plats ne contenant pas d’ingrédients d’origine animale. Pas de panique! Les solutions existent et sont simples à mettre en oeuvre.
Solution 1: vous pourriez prendre les devants et choisir vous même l’endroit, soit en prenant un restaurant végétarien (il y en a plusieurs de très bons sur Paris, y compris pour les bouffeurs de viande), soit en vous renseignant à l’avance auprès de l’établissement sur l’existence de plat végétariens adaptables à la sauce vegan.
Solution 2: lancez un défis au chef. Je m’explique. Il m’est arrivé à de nombreuses reprises de me retrouver dans un resto français typique, avec sa carte dégoulinante de fromages, entre-côtes, poissons, etc, et de demander au chef de me préparer n’importe quoi, pourvu que ce soit végétalien. Et bien, à croire que ce genre de défi offre une possibilité au chef de montrer ce qu’il a dans le ventre, façon de parler, parce que j’ai souvent eu de très bonnes surprises. Au point que mes convives zieutaient avec envie au dessus de leur gigot mon assiette de légumes.
Solution 3: Si vous êtes invité chez des amis, il est impératif de les prévenir à l’avance, quitte à causer un peu de panique dans un premier temps. Sinon le risque, c’est de se voir servir un belle assiette de charcuterie en entrée suivie de pâtes jambon-fromage, et de seulement alors leur expliquer que vous n’allez toucher à rien de tout ça, repartirai l’estomac dans les talons, après avoir profondément à la fois vexé et surtout embarrassé vos amis.

5. Se prendre la tête concernant les carences

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La première question qu’on me pose souvent, avant même de s’enquérir de ce qui m’a pris d’arrêter de manger de la viande, est de savoir comment j’évite les carences. Parce que bien sûr, les viandes et produits laitiers, c’est bien connu, constituent la pierre angulaire de toute alimentation équilibrée. Et dès lors s’en passer, c’est se confronter à toutes sortes de carences plus ou moins débilitantes.
Voici donc la viande et les produits laitiers érigés en source unique de, au choix, protéines, calcium, minéraux, vitamine B12 (la fameuse B12), etc. Je n’ai jusqu’à présent pas pu dénicher de statistiques sur la fréquence des carences en protéines chez les populations occidentales (ou personnes dans la pauvreté). Peut-être tout simplement parce que ça n’arrive jamais, y compris chez les végétaliens. Comme je l’écris ici, on exagère beaucoup la quantité de protéines dont notre corps a besoin.
Quant au calcium, il n’y a pas que les produits laitiers qui en contiennent en bonne quantité, mais il n’y a par contre que les produits laitiers qui bénéficient d’un lobby puissant et bien financé (celui de l’industrie laitière) pour rappeler à coups de campagnes et de brochures d' »information » dans nos écoles que le lait, c’est plein de calcium.
Et pour en finir sur ce sujet, concernant la vitamine B12 qui, il est vrai, est absente du régime végétalien, il faut relativiser le risque. Premièrement, contrairement à d’autres vitamines, notre corps est capable de stocker une quantité de vitamine B12 correspondant à environ 1 an de ses besoins. Donc, si vous avez mangé de la viande par le passé, il y a de fortes chances que vos réserves soient pleines. Deuxièmement, on trouve facilement de petites pilules de vitamine B12, à prendre de temps en temps pour compenser l’absence dans l’alimentation. Faux problème réglé.
En conclusion, pour autant que vous aillez suivi tous les conseils ci-dessus, votre alimentation vegan variée vous apporte tous les nutrients dont votre corps a besoin, sans tous les autres nutriments du type acides gras saturés, acides gras trans, colorants, agents conservateurs, exhausteurs de goût, cholestérol, etc donc votre corps sera heureux de se passer.
P.S.: petit aparté sur la vitamine B12. Son origine est microbienne. A savoir qu’elle est produite par des bactéries vivant dans la terre et sur les plantes ingérées par les ruminants, qui par la suite nous la transmettent lorsque nous consommons leur chair. Or les traitements que subissent les fruits et légumes avant de nous arriver tendent à « nettoyer » ces produits de leurs bactéries, et donc de leur vitamine B12, ce qui n’était pas le cas par le passé. Nos ancêtres préhistoriques étaient donc parfaitement à même de se procurer leur besoin en vitamine B12 tout en consommant principalement une alimentation d’origine végétale.

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