According to a poll, 3% of U.S. citizens are fully vegan, and there has been a steady rise in plant-based food sales.
People eat plant-based diets for a variety of reasons, including lifestyle choices and health reasons. Some people abstain from eating animal products for ethical and ecological grounds.
Here we answer your questions on the vegan diet. Keep reading.
A vegan diet excludes animal-based products, including meat, seafood, eggs, honey, and dairy goods. Foods from the plant kingdom make up the diet.
You can make your vegan foods count by keeping these healthy vegan foods on your table;
Become a Harlem insider - Sign-Up for our Newsletter!
- Fruits and vegetables
- Vegetable oils
- Breads, pasta and rice
- Seeds and nuts
- Beans, lentils and peas
- Cashew nuts
- Pumpkin seeds
- Peanut butter
- Soymilk, almond milk and coconut milk to supplement dairy products.
A vegan diet has numerous health benefits, thanks to the multiple nutrients it provides to the body.
A vegan diet contains numerous nutrients essential for keeping your body healthy and improving your quality of life. As well, the diet contains low saturated fats.
According to research, a plant-based diet also contains fiber, antioxidants, vitamins, magnesium, folate, potassium, and beneficial plant chemicals.
Taking supplements can bridge the gap if you can’t get enough nutrients. For example, vegan powders will fulfill your diet goals of healthy eat, vegan eat, vegan protein, veganism, as well as proper nutrition.
While there’s no direct link between weight loss and a vegan diet, research suggests that people who strictly follow a plant-based diet have leaner bodies and lower body mass indexes(BMIs) than those who consume animal products.
Also, other studies show that people who eat low-fat food and high-fiber diets lose a lot of weight more than non-vegans.
Vegan diets, especially pulses, seeds, nuts, fruits, and vegetables, have shown amazing results in treating chronic conditions associated with type 2 diabetes. What’s more, research has shown that a vegan diet can improve insulin sensitivity.
Generally, experts agree that compounds present in plant-based diets such as fruits, nuts, whole grains, and legumes are highly useful in treating and preventing type 2 diabetes. According to a report published on the National Library of Medicine website, a plant-based diet is essential for preventing and treating type 2 diabetes.
Additionally, in the crossover trial testing, analysis has shown that the intervention of a plant-based diet can control kidney disease.
Studies reveal that eating a plant-based diet may lower the risk of developing cancer by up to 15%.
This discovery is based on the fact that plant foods are rich in biologically-active elements found in plants that protect the body against cancer.
Additionally, there is basic evidence that red meat may be carcinogenic and lead to pancreatic and prostate cancer. However, there have been no conclusive studies, and research is still in the preliminary stages.
If you’re an avid meat-eater, it’s challenging to know how to start being vegan.
Should you dip a toe or jump straight in?
There’s no right answer to this because choosing a vegetable-based diet is purely personal. You should be comfortable eating a diet that’s sustainable to your lifestyle needs.
Most people are concerned about nutrient deficiency when they go vegan. However, you can get a balanced diet by carefully choosing what food to eat.
For instance, when eating pasta, you can sprinkle some beans or toasted pine nuts over the food. Luckily, protein deficiency is very rare if you have the right mix.
There’s also no cause for alarm because plants can provide all the amino acids, which are the body’s building blocks.
If you’re on a tight budget, refrain from buying processed food because these are pricey. Likewise, forget all the posh diets that may cost an arm and a leg.
Thankfully, vegan meals are available at different prices, so you can pick the best choice that will suit your needs.
Vegan diets are increasingly popular for all good reasons. If you wish to adopt a fully vegan diet, it’s important to plan your meal to get a balanced mix of all the essential nutrients.