Many people all around the world have chosen to go with a vegan diet as it has become very popular especially among the younger generation. There are many reasons behind the popularity of vegan diet from ethical, environmental and health issues.
Well, such diet helps a lot to live a healthy lifestyle, with minimum cholesterol issues, controlling blood sugar level and weight loss. But any diet based on plants may expose yourself to nutrients deficiency. This article will explain everything you need to know as a beginner.
What Is a Veganism or Vegan Diet?
Many people ask a basic question that what is veganism or vegan diet?
Veganism simply excludes animal exploitation either for clothing, food or any other reason. Vegan people have very clear intention to stop every kind of animal exploitation and cruelty. It excludes everything that is in any way related to animals.
Most people choose a vegan diet, because of religious or ethical reason but their many people as well those wanting to live a healthy life.
Types of Vegan Diet?
- Junk Food
- Starch Solution
- Whole Food
There are several differences among types of vegan diet, but in this article, we will focus on the general aspect of this diet.
Is a Vegan Diet Healthy?
It seems to be bit confusing, either vegan diet is healthy or not, the point is f you exclude certain food groups completely from your diet, you may be at risk to reduce micronutrients. if you are not eating animals and completely following vegan diet than you might be at risk deficiency of calcium, iron, vitamin D, zinc and omega 3 fatty acids. if you are following this diet than you need to take extra supplements.
There are many contradicting views regarding food items but some are equally considered healthy by many health-conscious diet proponents. Especially Vegan and Paleos agree on many points.
- Fresh vegetables
- No Processed Foods,
- Minimum Starch
- Organic Food
- Supports Kitchen farming
What to Eat on Vegan Diet?
It seems difficult to eat plant based diet, but it’s very easy if you get used to it, if you are going to go with this diet than its must that you have to stay away from all the animal food items. You need to be very careful to have a balanced diet as we cannot take a risk about our health at any cost. So, for a complete balanced vegan diet, you can consult your nutritionist or this article is enough to get necessary knowledge about vegan diet foods. Below you can find list f best vegan diet food items. These vegan foods are just the best to have a balanced diet while taking all the necessary micronutrients.
Vegans are very lucky on whole grain food item, you can enjoy whole grain bread, rice, rye, oats, barley, millets etc. You can also have pasta and pizza, but you need to avoid cheese based sauces and need to stick with vegetables based sauces. Many restaurants are offering completely vegan food products to their customers. You can use olive oil, coconut oil in any dish while avoiding oil that includes animal fats.
Fruits and Vegetables
Fruits and Vegetables are the kings of a vegan diet. You can choose any fruit or vegetables without any hesitation. But you need to balance your diet to get all the required nutrients. Your vegan menu can have a timetable of eating all these stuff. But if you are strictly following vegan diet than make sure not to eat any dairy products as it can disturb your metabolism.
Legumes, Seeds and Nuts
It’s quite difficult to exclude meat or eggs from your diet as you lack many micronutrients but you can get plenty of low-fat proteins from legumes. Plant based proteins are not same as meat, but still, you can get required proteins. You can have lentils, chickpeas, black beans, beans or peanuts. A wide range of food items is available in this category. you just have to adapt according to your taste buds.
What Can You not Eat on Vegan Diet?
Vegans need to avoid food item that has an animal origin. You have to avoid everything that does not have a plant based origin. Below you can find a list of food items that need to be avoided in order to follow this diet.
- Sea Food
- Dairy Products
- Beer and Wine
- French Fries
Benefits of Vegan Diet
The vegan diet is popular weight loss but it also has some additional benefits as well. It also helps to maintain heart with balanced cholesterol level. It can have positive impact o type 2 diabetes and cancers as well.
Low Blood Sugar Levels
The vegan diet is very good for type 2 diabetes, as it controls blood sugar level. According to a recent research, 45% of patients were able to reduce their blood sugar level by engaging themselves in this diet. But you need to be careful as if you already taking insulin than you need to consult your doctor for an appropriate dose it can have a drastic effect on your blood sugar level and consequently, your health might be at risk.
Lower Risks Of Heart Diseases
If you have started eating fresh vegetables, fruits, legumes and nuts you can be at very low risk to get exposed to heart diseases. Few years a back an American medical association conducted a research that in comparison to rest of population, vegans are 75% at lower risk to for high blood pressure. You can easily reduce heart disease by taking this diet.
Vegan Diet Weight Loss
Many people around the world are turning to plant-based diet, to lose excessive weight. It has been proved by may scientific researchers that vegan diet is the most effective diet for weight loss as compared to any other diet. Vegan weight loss has become very popular especially among young individuals, who are facing extreme obesity. The reason behind effectiveness Vegan diet weight loss is a restricted diet that contains plenty of calories, and those calories cannot be burned easily, many gym instructors also suggest this diet, so that you can live a healthy life.
Getting Rid of Arthritis
It is also effective for patients suffering from arthritis, people on a vegan diet generally experience more energy level than those still on omnivore diet. Raw vegan diet for patients of rheumatoid arthritis is very good, and they need to go with this diet but with balanced nutrients. we will suggest consulting a nutritionist for the formation of proper vegan diet meal plans.