100% of What You Need To Know About Vegan Diets
The vegan or plant-based diet has become a top choice for a growing number of people. They adopt this lifestyle for better health, environmental worries, and animal welfare.
Unlike other diets, the vegan diet eliminates any animal products like dairy, meat, fish, and eggs. If properly planned, it can be filled with nutritious foods, help you lose weight, and have better health outcomes.
This is because plant-based foods are nutrient-rich and low-fat. Studies show that the diet can protect against some cancers, reduce the risk of type-2 diabetes, and improve heart health.
That said, you need the right information on how to get specific nutrients that typically come from animal-based diets. Here is a close look at what the vegan diet is all about, its benefits, risks, and food ideas you can add to your pantry.
What Is A Vegan Diet?
The vegan diet prohibits any animal products, such as meat, fish, milk and milk products, eggs, honey, animal fat, or gelatin. Those who take up this diet eat only plant-based foods.
For some, being vegan goes beyond choosing foods to eat but becomes a way of life. Some vegan advocates avoid clothing, toiletries, and household products made with animal-derived products like fur and leather.
Vegan diets typically consist of whole grains, beans, fruits, vegetables, nuts, and seeds. These foods offer the right amount of essential fats, carbs, proteins, vitamins, and minerals.
If you don’t correctly plan this diet, you can become deficient in vital nutrients from omnivorous diets. These include vitamins B12 and D, calcium, and iron.
Vegan vs. Vegetarian
The core distinction between vegans and vegetarians is that while vegetarians avoid all fish and animal foods, they eat dairy products, eggs, or both.
The vegan diet is more restrictive as it rules out every product with animal-based ingredients. You really need to think deeply about where to get nutritious food to meet your daily dietary needs.
Health Benefits of Going Vegan
The vegan diet offers every nutrient you could possibly need. Likewise, it removes some of the potential risks that science links with harmful animal fats. Various health benefits of going vegan include:
Weight Loss
Vegans are likely to be slimmer and have lower body mass indexes (BMIs) than other people on different diets.
Unlike omnivorous, pesco-vegetarian, semi-vegetarian diets, the vegan diet comprises plant foods that are low in calories, saturated fats, and fiber-rich. These foods are loaded with macronutrients, which help maintain your weight, faster metabolism, and fat burning.
Keep in mind that junk food vegans lean towards consuming plenty of processed or high-fat plan-based foods. These types of unhealthy foods can lead to excess weight gain.
Lower Type 2 Diabetes Risk
A 2019 research on plant-based diets suggests that veganism can lower type 2 diabetes risk.
The study connected this outcome with consuming wholesome plant-based foods, such as whole grains, legumes, nuts, fruits, and vegetables.
Greater Heart Health
Eating more plant-based foods and less animal-derived food products helps to enhance your heart health by reducing the risk of cardiovascular diseases.
Many animal products, including meat, butter, and cheese, are the major sources of saturated fats in diets. And eating these types of food increases your cholesterol levels. This can raise your risk of stroke and heart disease.
But plant-based foods, such as grains and vegetables, are loaded with fiber, which is excellent for the heart.
Since the vegan diet is low-calorie, it could mean a lower body mass index (BMI) and less chance of obesity, a major cause of heart disease.
Lower Cancer Risk
Eating a vegan diet can lower the risk of cancer. That’s because plant foods are loaded with antioxidants, vitamins, fiber, and beneficial plant compounds that shield you from cancers.
The International Agency for Research on Cancer reveals that eating red meat can possibly cause prostate, pancreatic, and colorectal cancers.
Hence, excluding red and processed meats from your diet can eliminate these risks.
Nutrients to Consider On a Vegan Diet
You need to carefully plan your plant-based diet because it takes out some nutrients, causing you to become deficient. Consult with your doctor or dietitian before opting for the vegan lifestyle, especially if you have underlying health issues.
You need these nutrients in a vegan diet:
Omega-3 Fatty Acids (EPA, DHA, and ALA): These nutrients are sourced from walnuts, flaxseed, seaweed, and algae and are essential for the brain, eyes, and heart function.
Vitamin B-12: You get mainly from animal products, but fortified cereals, plant milks, and nutritional yeast provide vitamin B-12. It guards the nerves and red blood cells.
Vitamin D: Sunlight exposure and eating vitamin D-fortified foods boost your vitamin D levels. This shields you from cancer and provides healthy teeth and bones.
Calcium: For healthy bones, you need calcium. Leafy greens, sesame seeds, and tofu are excellent plant-based sources.
Iron: Iron is essential for blood health. You can get this mineral from legumes and dark leafy greens.
Iodine: You need iodine to improve thyroid function, and seaweed and iron-fortified foods are the best sources.
Zinc: Zinc improves your immune system and repairs DNA damage. Foods high in zinc include oats, beans, nuts, and nutritional yeast.
You may need to eat more fortified foods or to seek medical advice on whether you need supplements.
Plant-Based Food Ideas
Switching from a free dietary lifestyle can be challenging. But you can prepare easy, delicious, and nutritious foods on a vegan diet.
Reach for plant milks like soymilk, cashew milk, and almond milk in place of cow’s milk. They often have low calorie and saturated fat content and fortified with essential vitamins and minerals.
For protein, choose soy-based products that add a meat-like texture to different recipes. Examples include tofu, seitan, edamame, and tempeh. You can also make or buy healthy vegan yogurts, butters, and cheese.
Other plant-based replacements for animal foods in dishes include:
Unroasted and unblanched nuts
beans and legumes
mushrooms
cauliflower
potatoes
eggplant
jackfruit
beets
lentils
Take-Home Message
Vegan diets are fast becoming popular because of the fantastic health benefits for the heart, body weight, and overall health. If you decide to practice the vegan diet, you need to plan your meals properly to get all the essential nutrients you need.
Just before you go, one of my favorite places to get vegan food in London is Soul Vegan UK. They deliver delicious and wholesome vegan Soul food to your door. If you are close to, or you live in South London. Definitely, follow them on Instagram for Menu updates. Soul Vegan UK Instagram page
Comments
Post a Comment