---
title: "Las proteínas en la alimentación vegana - IVU - International Vegetarian Union"
description: "Las proteínas en la alimentación vegana: Las proteínas en la alimentación vegana por Reed Mangels, Ph.D., R.D. de The Vegetarian Resource Group Resumen: Es relativamente sencillo alcanzar las cantidades recomendadas de proteínas siguiendo una dieta vegana siempre y cuando la"
url: "https://ivu.org/history-of-ivu.html?view=article&id=6731:spanish-trans-vrg-protein&catid=297"
date: "2026-11-05T23:53:05+00:00"
language: "en-GB"
---
# Las proteínas en la alimentación vegana
| **Las proteínas en la alimentación vegana** por Reed Mangels, Ph.D., R.D. de **[The Vegetarian Resource Group](http://www.vrg.org/)****Resumen: Es relativamente sencillo alcanzar las cantidades recomendadas de proteínas siguiendo una dieta vegana siempre y cuando la ingesta calórica sea la suficiente. No se trata tanto de una combinación de proteínas estricta como de seguir una alimentación variada y equilibrada a lo largo de todo el día.** La mayoría de los americanos están totalmente obsesionados con las proteínas. La pregunta más frecuente a la que han de responder los veganos hace referencia a cómo se las arreglan para consumir las proteínas necesarias. Era frecuente entre los atletas el engullir grandes chuletones antes de las competiciones porque creían que de este modo mejorarían sus marcas. Las tiendas de productos naturales están abarrotadas de suplementos proteicos. Tanta preocupación por las proteínas está fuera de lugar. No cabe ninguna duda de que las proteínas son nutrientes esenciales y juegan un papel muy importante en el funcionamiento de nuestros órganos vitales pero lo que también es verdad es que no se precisan grandes cantidades de éstas. Es más, en una dieta equilibrada sólo se necesita de una baja cantidad de proteínas. De cada diez calorías que consumimos, sólo 1 debería de provenir de proteínas \[1\]. De hecho una ejecución atlética satisfactoria se debe a una dieta elevada en carbohidratos y no en proteínas \[2\]. Los suplementos proteicos son caros, innecesarios y, en algunos casos, hasta perjudiciales. ¿Cuántas proteínas necesitamos? La recomendación de CDR (Cantidad Diaria Recomendada) es consumir de 8 décimas partes de un gramo de proteína por cada kilogramo de peso (o lo que es lo mismo 0.36 gramos de proteína por cada libra que peses) \[1\]. Esta recomendación deja un generoso margen de seguridad para la mayoría de la gente. Una vez hagamos algunos ajustes para contabilizar las proteínas vegetales que se digieren de forma diferente que las animales debido a la combinación de aminoácidos en las primeras, llegaremos a la conclusión de que el vegano necesita de 1 gramo de proteína por cada kilogramo de peso corporal (0.45 gr de proteínas por libra). Cuando hacemos cuentas, se llega a la conclusión de que la cantidad de proteínas recomendadas para los veganos es de un 10% del total de calorías consumidas \[Pongamos el ejemplo de un varón vegano con edad comprendida entre los 25 y 50 años. Su ingesta de calorías aproximada según la RDA es de 2900 diarias. Así pues necesitará de 79 gramos de proteínas diarias. 79 gramos de proteínas X 4 calorías/gramo de proteínas = 316 calorías de proteínas diarias. 316 calorías de proteínas divididas entre 2900 calorías = 10.1% de calorías de proteínas\]. Si nos fijamos en los alimentos que los veganos consumen, veremos que entre un 10-12% de las calorías consumidas proceden de proteínas \[3\]. Esto contrasta con la ingesta de los no-vegetarianos que ronda el 15-17% de proteínas del total de calorías consumidas. Parece ser por tanto que en los Estados Unidos las dietas veganas son más bajas en proteínas que la dieta estándar americana. Recuerda sin embargo que en este caso más no significa mejor y no parece haber ninguna ventaja en lo que a salud se refiere consumiendo una cantidad más elevada de proteínas. Las dietas altas en proteínas pueden llegar a incrementar el riesgo de padecer osteoporosis \[4\] y enfermedades renales \[5\]. --- ### Tabla 1: Menú que muestra lo fácil que es alcanzar los requisitos proteicos aconsejables ``` Proteínas (gramos) Desayuno: 1 taza de avena 6 1 taza de leche de soja 9 1 ‘Bagel’ (rosca de pan) 9 Almuerzo: 2 rebanadas de pan de trigo integral 5 1 taza de habas cocidas vegetarianas 12 Cena: 5 onzas de tofu firme 16 1 taza de brécol cocido 5 1 taza de arroz integral 5 2 cucharadas de almendras 3 ‘Snack’: 2 cucharadas mantequilla de cacahuete 8 6 Crackers 2 TOTAL 80 gramos Proteínas recomendadas para un varón vegano 63-79 gramos [basándose en 0.8-1 gramos de proteína por kilogramo de peso
en un varón que pesa 79 kg (174 libras)]
Desayuno: 2 rebanadas de pan de trigo integral 5 2 cucharadas mantequilla de cacahuete 8 Almuerzo: 1 taza de yogur de soja 12 2 cucharadas de almendras 3 1 patata cocida 4 Cena: 1 taza de lentejas cocidas 18 1 taza de bulgur cocido 6 Snack: 1 taza de leche de soja 9 TOTAL 65 gramos Proteínas recomendadas para una mujer vegana 50-63 gramos [basándose en 0.8-1 gramos de proteína por kilogramo de peso
en una mujer que pesa 63 Kg (138 libras)] ``` Téngase en cuenta que a estos menús que se dan como ejemplo han de añadirse otros alimentos para alcanzar las cantidades calóricas necesarias y obtener todos los nutrientes que el cuerpo necesita además de proteínas. --- La tabla número 2 muestra la cantidad de proteínas que hay en diversos alimentos veganos así como el número de gramos de proteínas en 100 calorías. Para alcanzar estas recomendaciones, el típico varón vegano adulto necesita tan sólo de 2.2 a 2.7 gramos de proteínas por cada 100 calorías. En el caso de una mujer adulta vegana precisaría de 2.3 a 2.9 gramos de proteína por cada 100 calorías consumidas. Estas recomendaciones pueden alcanzarse fácilmente siguiendo una alimentación vegana. ### Tabla 2: Contenido proteico de algunos alimentos veganos ``` ALIMENTO CANTIDAD PROTEíNAS (gr.) PROTEíNAS(gr./100 cal.)
Tempeh 1 taza 31 9.5 Seitán 4 onzas 15-31 21.4-22.1 Habas de soja cocidas 1 taza 29 9.6 Salchicha vegetariana 1 unidad 8-26 13.3-20 Hamburguesa vegetariana 1 unidad 5-24 3.8-21.8 Lentejas cocidas 1 taza 18 7.8 Tofu firme 4 onzas 8-15 10-12.2 Judías riñón cocidas 1 taza 15 6.8 Judías lima cocidas 1 taza 15 6.8 Alubias negras cocidas 1 taza 15 6.3 Garbanzos cocidos 1 taza 15 5.4 Alubias pintas cocidas 1 taza 14 6.0 Frijoles de ojo negro 1 taza 13 6.7 Alubias horneadas veg. 1 taza 12 5.2 Quinoa cocida 1 taza 11 3.5 Leche soja sabor natural 1 taza 3-10 3-12 Tofu, regular 4 onzas 2-10 2.3-10.7 Bagel 1 med. (3 oz) 9 3.7 Guisantes cocidos 1 taza 9 3.4 TVP cocida 1/2 taza 8 8.4 Mantequilla de cacahuete 2 cucharadas 8 4.1 Spaghettis cocidos 1 taza 7 3.4 Espinacas cocidas 1 taza 6 11.0 Yogur de soja sabor natural 6 onzas 6 6 Bulgur cocido 1 taza 6 3.7 Semillas de girasol 1/4 taza 6 3.3 Almendras 1/4 taza 6 2.8 Brécol cocido 1 taza 5 10.5 Pan de trigo integral 2 rebanadas 5 3.9 Anacardo 1/4 taza 5 2.7 Mantequilla de almendra 2 cucharadas 5 2.4 Arroz integral cocido 1 taza 5 2.1 Patata 1 med.(6 oz.) 4 2.6 ``` Fuentes: Base de datos de nutrientes de la USDA para referencia estándar \[Lanzamiento 12, 1998\] e información de fabricante. La recomendación de proteínas para varones adultos veganos es de aproximadamente 63-79 gramos diarios y para mujeres veganas de entre 50 y 63 gramos al día (véase texto). Es muy sencillo alcanzar las cantidades de proteínas necesarias siguiendo una dieta vegana. La mayoría de los vegetales, legumbres, cereales, frutos secos y semillas contienen proteínas y en algunos casos en gran cantidad. Las frutas, azúcares, grasas y alcohol no aportan demasiadas proteínas así es que una dieta que se base en éstas no cumplirá con las cantidades de proteína necesarias. Sin embargo, dado que no muchos veganos basan su dieta sólo en plátanos, caramelos, margarina y cerveza, el riesgo de no tomar suficientes proteínas siguiendo una dieta vegana es bastante bajo. Los veganos que consumen una variedad de verduras, legumbres, frutos secos y semillas rara vez tendrán dificultad en obtener suficientes proteínas siempre y cuando se aseguren en ingerir las calorías necesarias para mantener su peso. \[Véase la sección sobre Embarazo, lactancia, bebés y niños para más detalles sobre necesidades proteicas durante estos periodos.\] --- La tabla 3 muestra las proteínas que se encuetran en diferentes alimentos de origen animal. Varios de estos alimentos son altos en proteínas por lo que en la mayoría de los casos se superarían las cantidades recomendadas. Una dieta vegana variada y equilibrada aporta las proteínas necesarias sin sobrepasar la cantidad recomendada. ### Tabla 3: Contenido proteico de alimentos de origen animal ``` ALIMENTO CANTIDAD PROTEíNAS (gr.) PROTEíNAS (gm/100 cal)
Pollo al horno 3 onzas 28 17.9 Cerdo asado 3 onzas 25 11.4 Chuleta de ternera 3 onzas 24 11.4 Lenguado al horno 3 onzas 21 20.6 Ternera picada cocida 3 onzas 20 8.9 Leche de vaca 1 taza 8 5.1 Queso cheddar 1 onza 7 6.2 Huevo 1 grande 6 8.4 ``` Fuente: Base de datos de nutrientes de la USDA para referencia estándar \[Lanzamiento 12, 1998\] La cantidad diaria de proteínas recomendada para varones adultos es de 63 mg diarios y para mujeres de 50 gramos diarios. No se recomienda consumir más de 4.5 gramos de proteínas por cada 100 calorías consumidas \[6\]. Una ración de 3 onzas de carne o pescado es bastante pequeña, más o menos el tamaño de la palma de la mano de una mujer adulta. --- ¿Qué ocurre con la combinación o complementación de proteínas? ¿No hace el asunto de las proteínas todavía más complejo? Miremos hacia atrás en el mito de la complementación de proteínas. Las proteínas están formadas por aminoácidos. De hecho son aminoácidos lo que realmente necesitamos biológicamente y no proteínas. Los humanos no podemos crear nueve de los veinte aminoácidos más comunes así es que éstos se consideran esenciales. En otras palabras, necesitamos conseguir estos aminoácidos a través de nuestra dieta y precisamos de los nueve aminoácidos para que nuestro cuerpo pueda crear proteínas. Los huevos, la leche de vaca, la carne vacuna y el pescado siempre han recibido la etiqueta de poseer proteínas de muy alta calidad \[1\]. Esto significa que contienen grandes cantidades de todos esos aminoácidos esenciales. La soja, la quinoa (un cereal) y las espinacas también se consideran proteína de alta calidad. Otras fuentes de proteína de origen no animal contienen todos los aminoácidos esenciales aunque las cantidades pueden ser relativamente bajas. Por ejemplo los cereales presentan bajas cantidades de lisina (un aminoácido esencial) y las legumbres presentan un bajo contenido de metionina (otro aminoácido esencial) en comparación con las fuentes proteicas definidas como de alta calidad. En su libro ‘Diet for a Small Planet’ (en español publicado como "La dieta ecológica") \[7\], Frances Moore Lappe apuesta por la combinación de un alimento bajo en cierto aminoácido junto con otro que contenga gran cantidad de dicho aminoácido. Hacerlo requiere de una dificultad considerable y mucha gente se desanima intentando lograr esa combinación perfecta. La verdad es que al escribir este libro Lappe tomó una postura excesivamente conservadora para evitar críticas por parte del “Establishment Nutricional”. Desde entonces ha rechazado tajantemente cualquer combinación estricta de proteínas alegando que “intentando luchar contra el mito de que la carne es la única fuente de proteínas de alta calidad, hice crecer otro mito. He dado la impresión de que para conseguir alcanzar los requisitos proteicos recomendados, es necesario prestar una atención extremada en la elección de alimentos. La verdad es que es mucho más fácil de lo que entonces pensaba” \[8\]. Nuestra recomendación es que se consuman gran variedad de cereales integrales, legumbres, semillas, frutos secos y verduras a lo largo de todo el día de tal modo que si uno de los alimentos presenta un déficit de cierto aminoácido esencial, otro alimento se encargará de aportarlo. Es más, aún poniéndonos en el caso de que consumieses sólo un tipo de alimento y no siguieses la variedad de alimentos que caracteriza la dieta vegana, posiblemente obtendrías una cantidad de proteínas y aminoácidos suficiente \[11\]. Y lo más importante, recuerda que la mayor parte de fuentes proteicas de origen no animal contienen todos los aminoácidos esenciales. Tendrías que consumir mucha cantidad de la fuente proteica (si sólo hubiera una única fuente proteica en la dieta) para cubrir las necesidades de aminoácidos esenciales. La tabla 4 (página 147) muestra la cantidad de varios alimentos que un varón adulto tendría que comer si sólo contase con un único alimento con fuente de proteínas. Las mujeres necesitarían sobre el 20 por ciento menos de cada alimento debido a las menores recomendaciones proteicas para las mujeres. --- **References** 1. Food and Nutrition Board, National Research Council: Recommended Dietary Allowances, 10th ed. Washington, DC: National Academy Press, 1989. 2. Bergstrom J, Hermansen L, Hultman E, Saltin B. Diet, muscle glycogen and physical performance. Acta Physiol Scan 1967; 71: 140-150. 3. Messina M, Messina V. The Dietitian's Guide to Vegetarian Diets. Gaithersburg, MD: Aspen Publishers, 1996. 4. Kerstetter JE, Allen LH. Dietary protein increases urinary calcium. J Nutr 1990; 120: 134-136. 5. Dwyer JT, Madans JH, Tumbull B, et al. Diet, indicators of kidney disease, and later mortality among older persons in the NHANES I epidemiologic follow-up study. Am J Public Health 1994; 84: 1299-1303. 6. Committee on Diet and Health, Food and Nutrition Board: Diet and Health. Implications for Reducing Chronic Disease. Washington, DC: National Acade-my Press, 1989. 7. Lappe FM. Diet for a Small Planet. New York: Ballantine Books, 1971. 8. Lappe FM. Diet for a Small Planet, 10th anniversary edition. New York: Ballantine Books, 1982. 9. Young VR, Pellett PL. Plant proteins in relation to human protein and amino acid nutrition. Am J Clin Nutr 1994; 59 (suppl): 1203S-1212S. 10. Position of The American Dietetic Association: Vegetarian diets. J Am Diet Assoc 1997; 97: 1317-1321. 11. Kies C. Bioavailability: A factor in protein quality. J Agric Food Chem 1981; 29: 435-440. *Este artículo originalmente apareció en el libro Simply Vegan: Quick Vegetarian Meals de Debra Wasserman. Sección de nutrición a cargo de Reed Mangels Ph.D., R.D. (ISBN 0-931411-20-3)*< | \| \| \|---\|---\| A note on this archive. The history section of this website is drawn from a body of legacy content originally compiled by John Davis, former manager of the International Vegetarian Union. It represents his curation of historical material, and in places includes passages written by him directly. Over the years, the IVU website has migrated between several different hosting servers. In the course of these migrations, a number of PDF files were unfortunately lost, and **some links to PDF documents may no longer function**. 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[Vegetarian Science Library](https://ivu.org/hv-libraries-research-science-library.html) ### Vegetarian News and Periodical Archives - [IVU Magazine Archives](https://ivu.org/history-of-ivu/hv-general-news-magazine.html) - [IVU Online News Archive](https://ivu.org/history-of-ivu/hv-general-news-online-index.html) - [Interviews with Vegetarian and Vegan Activists](https://ivu.org/hv-news-periodicals-news-online-interviews-index.html) - [European Vegetarian Union News Archive](https://ivu.org/hv-news-periodicals-news-evu-index.html) - [European Vegetarian News Archive](https://ivu.org/hv-news-periodicals-news-europe-archives.html) - [Nigerian Vegetarian News Archive](https://ivu.org/hv-news-periodicals-nigeriaveg-newsarchive.html) - [The Vegetarian Newspaper: 1888-1903](https://ivu.org/hv-news-periodicals-history-europe19b-the-vegetarian.html) - [The British Vegetarian: 1959-1971](https://ivu.org/hv-news-periodicals-history-europe20b-british-vegetarian.html) - [The Vegetarian World Forum Archive](https://ivu.org/hv-news-periodicals-history-world-forum-index.html) ### Vegetarian Libraries and Historical Research - 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[Historical Books on Vegetarian Science](https://ivu.org/hv-libraries-research-science-library.html) - [Science Council of IVU: Historical Archive](https://ivu.org/hv-libraries-research-science-scivu-index.html) ### 1990s Regional Congresses and Thailand 1999 - [1999 World Vegetarian Congress: Chiang Mai](https://ivu.org/hv-congress-1999-congress-thai99-index.html) - [1999 Thailand Congress: Programme and Abstracts](https://ivu.org/hv-congress-1999-congress-thai99-program-index.html) - [1999 Thailand Congress: Participant Profiles](https://ivu.org/hv-congress-1999-congress-thai99-profiles-index.html) - [1999 Thailand Congress: Historical Materials](https://ivu.org/hv-congress-1999-congress-thai99-index-old.html) - [1995 European Vegetarian Congress](https://ivu.org/hv-congress-1999-congress-euro95-index.html) - [1997 European Vegetarian Congress: Bussolengo](https://ivu.org/hv-congress-1999-congress-euro97-index.html) - [1997 India and Far East Regional Congress](https://ivu.org/hv-congress-1999-congress-asia97-index.html) ### Vegetarian People, Arts and Culture - [Famous Vegetarians: People Directory](https://ivu.org/history-of-ivu/hv-general-people-index.html) - [Vegetarian Actors in Film and Television](https://ivu.org/hv-people-culture-people-actors-index.html) - [Vegetarian Actors in Bollywood](https://ivu.org/hv-people-culture-people-actors-bollywood.html) - [European Vegetarian Actors](https://ivu.org/hv-people-culture-people-actors-europe.html) - [Vegetarian Television Personalities](https://ivu.org/hv-people-culture-people-tv-index.html) - [Vegetarian Radio Personalities](https://ivu.org/hv-people-culture-people-radio-index.html) - [Vegetarian Models and Fashion Designers](https://ivu.org/hv-people-culture-people-models-index.html) - [Vegetarian Rock and Pop Musicians](https://ivu.org/hv-people-culture-people-music-index.html) - [Vegetarian Classical, Jazz, Folk and Country Musicians](https://ivu.org/hv-people-culture-people-music-classic.html) - [Vegetarian Punk, Hip-Hop and Reggae Musicians](https://ivu.org/hv-people-culture-people-music-punk.html) - [Vegetarian Politicians and Activists](https://ivu.org/hv-people-culture-people-politics-index.html) - [Vegetarian Sports Personalities](https://ivu.org/hv-people-culture-people-sports-index.html) - [Vegetarian Writers, Artists, Poets and Philosophers](https://ivu.org/hv-people-culture-people-writers-index.html) - [Vegetarian Religious Leaders and Mystics](https://ivu.org/hv-people-culture-people-writers-religious.html) - [Vegetarian Scientists and Physicians](https://ivu.org/hv-people-culture-people-writers-scientists.html) - [Vegetarian Quotations and Poetry](https://ivu.org/hv-people-culture-people-quotes-index.html) - [Music and Vegetarianism](https://ivu.org/history-of-ivu/hv-general-history-music.html) - [Classical Music and Vegetarianism](https://ivu.org/hv-people-culture-history-music-classical.html) - [Jazz and Vegetarianism](https://ivu.org/hv-people-culture-history-music-jazz.html) - [Rock and Pop: Bands, Musicians and Timeline](https://ivu.org/hv-people-culture-history-music-rock.html) - [Rock and Pop: Historical Directory Version](https://ivu.org/hv-people-culture-history-music-all.html) - [Creative Writing and Vegetarianism](https://ivu.org/history-of-ivu/hv-general-history-writers-creative.html) - [Creative Writing: Historical Influences Directory](https://ivu.org/hv-people-culture-history-influences.html) ### 2000 Toronto Congress Archive - [2000 World Vegetarian Congress: Toronto](https://ivu.org/hv-congress-2000-congress-2000-index.html) - [2000 Toronto Congress: Photo Gallery](https://ivu.org/hv-congress-2000-congress-2000-pics-index.html) - [2000 Toronto Congress: Host Association Reports](https://ivu.org/hv-congress-2000-congress-2000-tva-index.html) - [2000 Toronto Congress: Vegetarian About.com Report](https://ivu.org/hv-congress-2000-congress-2000-vac-index.html) ### Vegetarian Societies and IVU History - [History of Vegetarianism](https://ivu.org/history-of-ivu.html) - [History of the International Vegetarian Union](https://ivu.org/history-of-ivu/hv-general-history-ivu-index.html) - [Vegetarian Societies: Historical Directory](https://ivu.org/history-of-ivu/hv-general-history-societies-index.html) - [International Vegetarian Meetings Before IVU](https://ivu.org/hv-societies-ivu-history-societies-pre-ivu.html) - [Vegetarian Society UK: Historical Archive](https://ivu.org/hv-societies-ivu-history-societies-vs.html) - [Vegetarian Societies in the United Kingdom](https://ivu.org/hv-societies-ivu-history-societies-united-kingdom.html) - [US Vegetarian Societies: 1837-1908](https://ivu.org/hv-societies-ivu-history-societies-usa.html) - [North American Vegetarian Societies and IVU](https://ivu.org/history-of-ivu/hv-general-northam-history.html) - [Vegetarian Societies in Latin America and the Caribbean](https://ivu.org/history-of-ivu/hv-general-history-societies-latin-america.html) - [Vegetarian Societies in Africa](https://ivu.org/history-of-ivu/hv-general-africa-history.html) - [Vegetarian Societies in South and West Asia](https://ivu.org/history-of-ivu/hv-general-swasia-history.html) - [Indian Vegetarian Societies](https://ivu.org/hv-societies-ivu-swasia-india-history.html) - [IVU Fellows: Historical Directory](https://ivu.org/hv-societies-ivu-members-council-fellows.html) ### Vegetarian History: Timelines and Eras - [Vegetarian History Timeline](https://ivu.org/history-of-ivu/hv-general-history-timeline-index.html) - [Ancient Vegetarian History Timeline](https://ivu.org/hv-timelines-eras-history-timeline-ancient.html) - [Vegetarian History Timeline: 1400-1800](https://ivu.org/hv-timelines-eras-history-timeline-pre-1800.html) - [Vegetarian History Timeline: 1800-1888](https://ivu.org/hv-timelines-eras-history-timeline-19a.html) - [International Vegetarianism: 1889-1907](https://ivu.org/hv-timelines-eras-history-timeline-1900.html) - [IVU and Vegetarianism: Early 20th Century](https://ivu.org/hv-timelines-eras-history-timeline-1908.html) - [Vegetarianism in Ancient Greece and Rome](https://ivu.org/history-of-ivu/hv-general-history-greece-rome-index.html) - [Ancient India and Eastern Vegetarian Traditions](https://ivu.org/history-of-ivu/hv-general-history-east-index.html) - [Asia and Pacific Vegetarian History up to 1900](https://ivu.org/hv-timelines-eras-history-east-index2.html) - [Europe: Middle Ages to the 17th Century](https://ivu.org/history-of-ivu/hv-general-history-renaissance-index.html) - [European Vegetarian History: 18th Century](https://ivu.org/hv-timelines-eras-history-renaissance-europe18.html) - [Food in England Since 1066](https://ivu.org/hv-timelines-eras-history-renaissance-food-england.html) - [England: Early 19th-Century Vegetarianism](https://ivu.org/history-of-ivu/hv-general-history-england19a-index.html) - [Europe: Late 19th-Century Vegetarianism](https://ivu.org/history-of-ivu/hv-general-history-europe19b-index.html) - [Europe: Early 20th-Century Vegetarianism](https://ivu.org/history-of-ivu/hv-general-history-europe20a-index.html) - [Europe: Late 20th-Century Vegetarianism](https://ivu.org/history-of-ivu/hv-general-history-europe20b-index.html) - [North America: 18th-Century Vegetarianism](https://ivu.org/hv-timelines-eras-history-northam18-index.html) - [USA: 19th-Century Vegetarianism](https://ivu.org/history-of-ivu/hv-general-history-usa19-index.html) - [North America: Early 20th-Century Vegetarianism](https://ivu.org/history-of-ivu/hv-general-history-northam20a-index.html) - [North America: Late 20th-Century Vegetarianism](https://ivu.org/history-of-ivu/hv-general-history-northam20b-index.html) ### 2008 Dresden Congress Archive - [2008 World Vegetarian Congress: Dresden](https://ivu.org/hv-congress-2008-congress-2008-index.html) - [2008 Dresden Congress: Lecture Texts](https://ivu.org/hv-congress-2008-congress-2008-texts-index.html) - [Illustrated History of IVU Congresses: 1908-2008](https://ivu.org/hv-congress-main-congress-2008-ivuhistory-index.html) - [2008 Dresden Congress: Historical Materials](https://ivu.org/hv-congress-2008-congress-2008-index-old.html) ### 2006 Goa Congress Archive - [2006 World Vegetarian Congress: Goa](https://ivu.org/hv-congress-2006-congress-2006-index.html) - [2006 Goa Congress: Lecture Texts](https://ivu.org/hv-congress-2006-congress-2006-texts-index.html) - [2006 Goa Congress: Photo Gallery](https://ivu.org/hv-congress-2006-congress-2006-jdphotos-index.html) ### 2004 Brazil Congress Archive - [2004 World Vegetarian Congress: Florianopolis](https://ivu.org/hv-congress-2004-congress-2004-index.html) - [2004 Brazil Congress: Speakers and Food Demonstrators](https://ivu.org/hv-congress-2004-congress-2004-speakers-index.html) - [2004 Brazil Congress: Lectures](https://ivu.org/hv-congress-2004-congress-2004-lectures-index.html) - [2004 Brazil Congress: Reports and Comments](https://ivu.org/hv-congress-2004-congress-2004-reports-index.html) - [2004 Brazil Congress: Cruelty-Free Fashion Gallery](https://ivu.org/hv-congress-2004-congress-2004-photos-fashion-index.html) - [2004 Congress: Rio Grande do Sul Tour Gallery](https://ivu.org/hv-congress-2004-congress-2004-photos-postcong1-index.html) - [2004 Brazil Congress: Historical Materials](https://ivu.org/hv-congress-2004-congress-2004-index-old.html) ### Vegan Recipes - [](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/arroz-brazilian-style-rice.html "Arroz (Brazilian Style Rice)") #### [Arroz (Brazilian Style Rice)](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/arroz-brazilian-style-rice.html "Arroz (Brazilian Style Rice)") [Brazil](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/brazil.html) [Rice](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/rice.html) [Starters & side dishes](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/snack-side-dishes.html) [South America](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/south-america.html) - [](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/vegan-asparagus-jujube-soup.html "VEGAN ASPARAGUS JUJUBE SOUP") #### [VEGAN ASPARAGUS JUJUBE SOUP](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/vegan-asparagus-jujube-soup.html "VEGAN ASPARAGUS JUJUBE SOUP") [Breakfast and brunch](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/breakfast-and-brunch.html) [Main course](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/main-course-for-lunch-and-dinner.html) [Vietnam](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/vietnam.html) [Soups](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/soup.html) - #### [Feuille de Manioc (cassava leaves)](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/feuille-de-manioc-cassava-leaves.html "Feuille de Manioc (cassava leaves)") [Protein Rich](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/proteiin-rich.html) [Cote D'Ivoire ](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/cote-d-ivoire.html) [Starters & side dishes](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/snack-side-dishes.html) [African](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/african.html) ### VFA Blog - [](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/blog-front-page/item/fake-meats.html "Fake meats") #### [Fake meats](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/blog-front-page/item/fake-meats.html "Fake meats") - [Read more](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/blog-front-page/item/fake-meats.html) ### Science - [ pdf ](https://ivu.org/international-vegetarian-union/resources/science/207-rapid-global-phaseout-of-animal-agriculture-has-the-potential-to-stabilize-greenhouse-gas-levels-for-30-years.html) [ Rapid global phaseout of animal agriculture has the potential to stabilize greenhouse gas levels for 30 years](https://ivu.org/international-vegetarian-union/resources/science/207-rapid-global-phaseout-of-animal-agriculture-has-the-potential-to-stabilize-greenhouse-gas-levels-for-30-years.html) Popular - [ pdf ](https://ivu.org/international-vegetarian-union/resources/science/206-animal-agriculture-and-climate-change-a-qualitative-holistic-note.html) [ Animal Agriculture and Climate change a Qualitative holistic note](https://ivu.org/international-vegetarian-union/resources/science/206-animal-agriculture-and-climate-change-a-qualitative-holistic-note.html) Popular - [ pdf ](https://ivu.org/international-vegetarian-union/resources/science/202-environmental-impact-of-two-plant-based-isocaloric-and-isoproteic-diets-the-vegan-diet-vs-the-mediterranean-diet.html) [ Environmental Impact of Two Plant Based Isocaloric and Isoproteic Diets The Vegan Diet vs the Mediterranean Diet](https://ivu.org/international-vegetarian-union/resources/science/202-environmental-impact-of-two-plant-based-isocaloric-and-isoproteic-diets-the-vegan-diet-vs-the-mediterranean-diet.html) Popular ### History [  Taiwan's climate legislation embraces plant based eating ](https://ivu.org/international-vegetarian-union/resources/history/vegan-nutrition-history/283-taiwans-climate-legislation-embraces-plant-based-eating.html "Taiwan's climate legislation embraces plant based eating") [  Chinese Dietary Guidelines 2022 Guideline 4 Eat fish poultry eggs, and lean meat in moderation ](https://ivu.org/international-vegetarian-union/resources/history/vegan-nutrition-history/282-chinese-dietary-guidelines-2022-guideline-4-eat-fish-poultry-eggs-and-lean-meat-in-moderation.html "Chinese Dietary Guidelines 2022 Guideline 4 Eat fish poultry eggs, and lean meat in moderation") [  Reply to Proposal No 4748 (Agriculture and Water Conservancy Category No 297) of the Third Session of the 13th National Committee of the Chinese People´s Political Consultative Conference ](https://ivu.org/international-vegetarian-union/resources/history/vegan-nutrition-history/281-reply-to-proposal-no-4748-agriculture-and-water-conservancy-category-no-297-of-the-third-session-of-the-13th-national-committee-of-the-chinese-peoples-political-consultative-conference.html "Reply to Proposal No 4748 (Agriculture and Water Conservancy Category No 297) of the Third Session of the 13th National Committee of the Chinese People´s Political Consultative Conference") ### 2002 Edinburgh Congress Archive - [2002 World Vegetarian Congress: Edinburgh](https://ivu.org/hv-congress-2002-congress-2002-index.html) - [2002 Edinburgh Congress: Programme](https://ivu.org/hv-congress-2002-congress-2002-program-index.html) - [2002 Edinburgh Congress: Talks and Recipes](https://ivu.org/hv-congress-2002-congress-2002-texts-index.html) - [2002 Edinburgh Congress: Photo Gallery](https://ivu.org/hv-congress-2002-congress-2002-photos-index.html) - [2002 Edinburgh Congress: Jeff's Journal](https://ivu.org/hv-congress-2002-congress-2002-journal-index.html) - [2002 Congress: Edinburgh and Scotland Travel Archive](https://ivu.org/hv-congress-2002-congress-2002-scotland-index.html) - Archives by Language - [Chinese People Archive: Traditional Chinese (Big5)](https://ivu.org/hv-language-archives-group/hv-language-archives-chinese-people-index-big5.html) - [Chinese Writers Archive: Traditional Chinese (Big5)](https://ivu.org/hv-language-archives-group/hv-language-archives-chinese-people-writers-index-big5.html) - [Chinese People Archive: Simplified Chinese (GB)](https://ivu.org/hv-language-archives-group/hv-language-archives-chinese-people-index-gb.html) - [Chinese Writers Archive: Simplified Chinese (GB)](https://ivu.org/hv-language-archives-group/hv-language-archives-chinese-people-writers-index-gb.html) - [French Famous Vegetarians Archive](https://ivu.org/hv-language-archives-group/hv-language-archives-french-people-index.html) - [French IVU Magazine Archive](https://ivu.org/hv-language-archives-group/hv-language-archives-french-news-magazine.html) - [French 2008 Dresden Congress Archive](https://ivu.org/hv-language-archives-group/hv-language-archives-french-congress-2008-index.html) - [German IVU Magazine Archive](https://ivu.org/hv-language-archives-group/hv-language-archives-german-news-magazine.html) - [German 2008 Congress: Historical Materials](https://ivu.org/hv-language-archives-group/hv-language-archives-german-congress-2008-index-old.html) - [German Illustrated IVU Congress History](https://ivu.org/hv-language-archives-group/hv-language-archives-german-congress-2008-ivuhistory-index.html) - [German 2008 Dresden Congress Programme](https://ivu.org/hv-language-archives-group/hv-language-archives-german-congress-2008-program.html) - [Italian Famous Vegetarians Archive](https://ivu.org/hv-language-archives-group/hv-language-archives-italian-people-index.html) - [Italian IVU Magazine Archive](https://ivu.org/hv-language-archives-group/hv-language-archives-italian-news-magazine.html) - [Italian 1997 European Congress Archive](https://ivu.org/hv-language-archives-group/hv-language-archives-italian-congress-euro97-index.html) - [Italian 1999 Thailand Congress Archive](https://ivu.org/hv-language-archives-group/hv-language-archives-italian-congress-thai99-index.html) - [Italian 2008 Dresden Congress Archive](https://ivu.org/hv-language-archives-group/hv-language-archives-italian-congress-2008-index.html) - [Portuguese 2008 Dresden Congress Archive](https://ivu.org/hv-language-archives-group/hv-language-archives-portuguese-congress-2008-index.html) - [Spanish Famous Vegetarians Archive](https://ivu.org/hv-language-archives-group/hv-language-archives-spanish-people-index.html) - [Spanish 1999 Thailand Congress Archive](https://ivu.org/hv-language-archives-group/hv-language-archives-spanish-congress-thai99-index.html) - [Spanish 1999 Thailand Congress Programme](https://ivu.org/hv-language-archives-group/hv-language-archives-spanish-congress-thai99-program-program.html) - [Spanish 2008 Dresden Congress Archive](https://ivu.org/hv-language-archives-group/hv-language-archives-spanish-congress-2008-index.html) ### Download the Vegetarian Nutrition Booklet for Kids and Adolescents - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/117-vegetarian-nutrition-booklet-for-kids-and-adolescents.html) [ vegetarian-nutrition-booklet-for-kids-and-adolescents](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/117-vegetarian-nutrition-booklet-for-kids-and-adolescents.html) Popular 7676 downloads - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/122-booklet-ivu-portugues-web.html) [ Booklet IVU portugues web](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/122-booklet-ivu-portugues-web.html) Popular 7319 downloads - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/123-nutrition-guide-for-students-with-khmer-translation.html) [ Nutrition Guide for Students (with Khmer Translation)](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/123-nutrition-guide-for-students-with-khmer-translation.html) Popular 6052 downloads - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/130-2023-05-03-18-17-13.html) [ ベジタリアン・ヴィーガン栄養ガイド](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/130-2023-05-03-18-17-13.html) Popular 5524 downloads - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/124-vegetarian-nutritie-cartea-pentru-copii-si-adolescenti.html) [ BROȘURA DE NUTRIȚIE VEGETARIANĂ - Romanian](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/124-vegetarian-nutritie-cartea-pentru-copii-si-adolescenti.html) Popular 5040 downloads - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/131-cartel-de-nutricion-vegetariana.html) [ CARTEL DE NUTRICIÓN VEGETARIANA](https://ivu.org/nutrition/nutrition-articles/health-nutrition/kids-booklet/131-cartel-de-nutricion-vegetariana.html) Popular 4558 downloads ### Nutrition - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/294-what-are-the-best-sources-of-protein-introducing-the-bpi-score.html) [ What are the best sources of protein Introducing the BPI Score](https://ivu.org/nutrition/nutrition-articles/health-nutrition/294-what-are-the-best-sources-of-protein-introducing-the-bpi-score.html) Popular 602 downloads - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/250-2024-the-omniveg-study-health-outcomes-of-shifting-from-a-traditional-to-a-vegan-mediterranean-diet-in-healthy-men-a-controlled-crossover-trial.html) [ 2024 The OMNIVEG STUDY Health outcomes of shifting from a traditional to a vegan Mediterranean diet in healthy men A controlled crossover trial](https://ivu.org/nutrition/nutrition-articles/health-nutrition/250-2024-the-omniveg-study-health-outcomes-of-shifting-from-a-traditional-to-a-vegan-mediterranean-diet-in-healthy-men-a-controlled-crossover-trial.html) Popular 2781 downloads - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/205-plant-based-nutrition-exploring-health-benefits-for-atherosclerosis-chronic-diseases-and-metabolic-syndrome-a-comprehensive-review.html) [ Plant Based Nutrition Exploring Health Benefits for Atherosclerosis, Chronic Diseases, and Metabolic Syndrome—A Comprehensive Review](https://ivu.org/nutrition/nutrition-articles/health-nutrition/205-plant-based-nutrition-exploring-health-benefits-for-atherosclerosis-chronic-diseases-and-metabolic-syndrome-a-comprehensive-review.html) Popular 3832 downloads - [ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/204-2024-plant-and-animal-fat-intake-and-overall-and-cardiovascular-disease-mortality-main-folder-all-cause-mortality.html) [ 2024 Plant and Animal Fat Intake and Overall and Cardiovascular Disease Mortality Main Folder All Cause Mortality](https://ivu.org/nutrition/nutrition-articles/health-nutrition/204-2024-plant-and-animal-fat-intake-and-overall-and-cardiovascular-disease-mortality-main-folder-all-cause-mortality.html) Popular 4051 downloads ### The International Vegetarian Union’s Vegan Nutrition Guide for Adults In 2 versions: - [For healthcare professionals](https://ivu.org/nutrition/nutritional-guide/the-international-vegetarian-union-s-vegan-nutrition-guide-for-adults-healthcare-professionals.html) - [General Public Edition](https://ivu.org/nutrition/nutritional-guide/guide-for-non-healthcare-professionals.html) [Get it now](https://ivu.org/nutrition/nutritional-guide.html) ### Vegetarian Nutrition Booklet A Dietary Approach to Vegetarianism for Kids and Adolescents The intention of this booklet is present to kids and adolescents a healthy vegan diet [Read more](https://ivu.org/nutrition/vegetarian-nutrition-book-for-kids-and-adolescents.html) Vegan Nutrition  ### Presidents, Chair and Council - 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