--- title: "Consejos para una Nutrición Vegetariana Saludable - IVU - International Vegetarian Union" description: "Consejos para una Nutrición Vegetariana Saludable: Consejos para una Nutrición Vegetariana Saludable de Schweizerische Vereinigung für Vegetarismus (SVV) Existe una preocupación general respecto a la imposibilidad de seguir una nutrición saludable sin la presencia de carne" url: "https://ivu.org/international-vegetarian-union/resources/interviews/6705-spanish-trans-svv-tips.html" date: "2026-11-06T00:12:19+00:00" language: "en-GB" --- # Consejos para una Nutrición Vegetariana Saludable ![Consejos para una Nutrición Vegetariana Saludable](https://ivu.org/images/legacy/history/banners/spanish-trans-svv-tips.png)| **Consejos para una Nutrición Vegetariana Saludable** de **[Schweizerische Vereinigung für Vegetarismus (SVV)](http://www.vegetarismus.ch/)**Existe una preocupación general respecto a la imposibilidad de seguir una nutrición saludable sin la presencia de carne alguna en ella. Sin embargo, procede decir algo importante al respecto: la carne apenas contiene sustancias vitales ya que la putrefacción comienza tan pronto como el animal se muere. Además, la mayoría de las enzimas y vitaminas que todavía se mantienen tras su muerte, desaparecen en el proceso de cocción. Así pues no tiene ningún sentido el creer que la carne provee sustancias vitales ausentes en otro tipo de alimentos. Enfermedades de deficiencia en dietas vegetarianas ocurren en muy contadas ocasiones. Además en estos casos, una dieta que incluyese carne llevaría a deficiencias todavía mayores. Pricipios a tener en cuenta para una nutrición saludable (información también válida para aquellas personas que consumen carne): - Toda la comida debería de consumirse así como la naturaleza nos la tiende por lo que en la medida de lo posible deberían de evitarse latas así como otros complementos artificiales. - Deberían de consumirse víveres llenos de contenido nutricional: arroz integral, harina integral, azúcar sin refinar, etc. - Si se sigue una dieta variada y equilibrada, es prácticamente imposible desarrollar ningún tipo de deficiencia relacionada con la dieta. - Debería de comerse tanta comida cruda como sea posible (al menos un tercio de nuestra ingesta diaria). Tanto las frutas como los vegetales pierden muchas de sus sustancias vitales en el proceso de cocción. Los bienes comestibles de la naturaleza no precisan de modificaciones, sólo han de ser bien elegidos. - Deberían de evitarse alimentos que han sido sometidos a altas temperaturas (¡en esta categoría también han de incluirse los productos pasteurizados!). Se recomienda consumir frutas secas deshidratadas durante la temporada de invierno. - Aquellas personas con estómagos sensibles deberían de evitar no ingerir comida cruda junto con comida cocinada. La comida cruda siempre debe de comerse antes y seguida de la comida cocinada. - No es necesario consumir demasiada proteína. La establecida superstición de la necesidad de una alta ingesta de proteína ha ido perdiendo adeptos desde hace tiempo. Los únicos que todavía la utilizan son las industrias lecheras y cárnicas (por razones obvias). Así es que no es necesario reemplazar la carne por productos lácteos o derivados de soja como por ejemplo queso o tofu. - El consumo de frutos secos y semillas es recomendable en pequeñas cantidades. Almendras, avellanas, nueces, semillas de sésamo, semillas de lino, semillas de girasol y semillas de calabaza son algunos ejemplos. - Para alguna gente el cambio a una dieta vegetariana resulta más sencillo cuando se recurre al uso culinario de tofu o seitán. Pero esto se debe sólo a razones psicológicas (por tener una consistencia similar a la de la carne), no es necesariamente por razones de salud. - A pesar de las continuas manifestaciones en su contra, la dieta vegana es totalmente viable sin temor a deficiencia dietética alguna. *Texto original en inglés en: * | \| \| \|---\|---\| 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**. Where this is the case, we have chosen to leave the original link text in place, as it may itself carry information of historical value. - Hits: 1040 ### Vegan Recipes - [![Ethiopian Green Beans and Potatoes](https://ivu.org/media/zoo/images/ethiopian-green-beans-and-potatoes-1775259952_ee64bba113b664214a7130f5f08e9556.jpg "Ethiopian Green Beans and Potatoes")](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/ethiopian-green-beans-and-potatoes.html "Ethiopian Green Beans and Potatoes") #### [Ethiopian Green Beans and Potatoes](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/ethiopian-green-beans-and-potatoes.html "Ethiopian Green Beans and Potatoes") [Main course](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/main-course-for-lunch-and-dinner.html) [Ethiopia](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/ethiopian.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) - [![Moroccan Chickpea Salad](https://ivu.org/media/zoo/images/moroccan-chickpea-salad-1775335027_cbd1d84f85cd74ad63284d6e2212e0ca.jpg "Moroccan Chickpea Salad")](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/moroccan-chickpea-salad.html "Moroccan Chickpea Salad") #### [Moroccan Chickpea Salad](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/moroccan-chickpea-salad.html "Moroccan Chickpea Salad") [Main course](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/main-course-for-lunch-and-dinner.html) [salads](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/salads.html) [Starters & side dishes](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/snack-side-dishes.html) [Morocco](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/morocco.html) [African](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/african.html) - [![Platanos Maduros (Costa Rican Fried Ripe Plantains)](https://ivu.org/media/zoo/images/platanos-maduros--costa-rican-fried-ripe-plantains--1793673969_9b458a50b33559622dad40941739eae3.jpg "Platanos Maduros (Costa Rican Fried Ripe Plantains)")](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/platanos-maduros-costa-rican-fried-ripe-plantains.html "Platanos Maduros (Costa Rican Fried Ripe Plantains)") #### [Platanos Maduros (Costa Rican Fried Ripe Plantains)](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/platanos-maduros-costa-rican-fried-ripe-plantains.html "Platanos Maduros (Costa Rican Fried Ripe Plantains)") [Costa Rica ](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/costa-rica.html) [Snacks](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/snacks.html) [Starters & side dishes](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/snack-side-dishes.html) ### VFA Blog - 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[ 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 2782 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 3834 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 4052 downloads ![](https://ivu.org/media/yootheme/cache/02/adult-guide-029d8cad.png)### 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) ![](https://ivu.org/images/banners/booklet2.jpg)### 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 ![](https://ivu.org/media/yootheme/cache/a6/logo_IVU_01_SLOGAN-a678b962.png) ### Presidents, Chair and Council - 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