Vegan Diet Benefits
More and more people are switching to a plant-based diet. In our material – why it is so popular, what are the benefits, and what is important to know when choosing a diet and new dishes?
What the statistics say about the vegan diet
According to a report titled Top Trends in Prepared Foods 2019, nearly 6% of adults in developed countries now consider themselves vegan. This is more than in 2014. According to a 2019 article in The Economist, 25% of Europeans or Americans aged 25 to 34 admitted to being vegan or vegetarian.
For some, giving up dairy, meat, and other animal products may seem like an unnecessary and unreasonable sacrifice. For others, the personal and social benefits associated with a vegan diet unequivocally define such dietary choices; for example, many people genuinely and enthusiastically care about animal welfare.
The potential health benefits inspire many people to go vegan. But whether this is useful, doctors still argue.
What are the health benefits of veganism?
Many begin to adhere to a plant-based diet gradually, choosing the most optimal scheme for themselves. For many people, the primary goal is to improve their overall health especially if they have a family history of heart, stomach, or other diseases. It is health improvement that plays a significant role in making this decision
What happens to your body when you become vegan?
Promotes gradual weight loss.
Reduces the overall risk of heart disease by correcting the level of “bad” cholesterol.
Reduces the overall chance of getting certain types of cancer, such as colon cancer.
Helps control diabetes by gradually lowering A1C levels.
Going vegan does not automatically guarantee good health, it is important to take a series of consistent steps and consult your doctor.
“VEGANVEGE“
Can I lose weight with a vegan diet?
Even a vegan diet helps a lot of people to lose weight, You can be vegan and still be overweight. It is also possible to be malnourished and vegan without getting all the essential nutrients that regulate metabolism.
Whatever the diet, it should be as healthy as possible People need to know what food to avoid and what to add to the diet.
The basis of health is nutrition planning
Refined foods, processed grains, sweets, and junk food create problems for everyone, not just vegans. People with any style of eating can make these foods the mainstay of their diet, but in this case, food can be harmful to health.
For any diet to be considered a healthy diet, a person needs important nutrients. While many of these may have been more available when a person ate dairy and meat, new ways will need to be found to include them in their diet when going vegan.
Protein
Animal products are not the only sources of protein. Soy products (like tofu and edamame) are also high in protein. Other good sources include seitan (made from gluten), chickpeas, lentils, and nutritional yeast.
Vitamin B12
Lack of vitamin B12 can cause constant fatigue and weakness, anemia. However, getting enough vitamin B12 can be challenging for vegans because it cannot be found in plants. To get extra servings of the vitamin, stock up on fortified cereals, fortified rice and soy drinks, or take a supplement. The recommended daily dose for most adults is around 2.4 milligrams, but check with your doctor to see what’s right for you.
Essential fatty acids
A lack of essential fatty acids has been linked to brain health problems such as cognitive impairment and depression. For essential fatty acids, use whole grains and leafy green vegetables (such as kale, spinach, and collard greens). And try snacking on a small handful of unsalted nuts like almonds, walnuts, or pistachios (just watch your portions; nuts are high in calories).
Iron
Red meat and egg yolks are the richest sources of iron. But they are also high in cholesterol. Good plant-based sources of iron include peas, tofu, and dried fruits (fresh fruits also contain iron, you just get more iron from dried fruits because you eat more pulp).
Vitamin D
10 to 15 minutes of sun exposure a day can boost vitamin D levels, as can fortify orange juice and soy.
Veganism doesn’t have to be a radical diet. By creating your own unique diet, and being realistic about the goals you want to achieve, you can lead a completely healthy and active life without meat.
4 useful tips
Talk to your partner first
Explain the reasons for making dietary changes. Your partner may decide to change the diet with you, or you may have to change the diet alone. If you do decide to eat differently, discuss how it will work in terms of shopping, cooking, and dining out.
Take notes
Write down what vegan foods you’ve enjoyed in the past and where to get them. This could include cooked meals from a local restaurant, a certain brand of soy yogurt, or tasty snacks from nearby shops. This handy list will help you plan your busy menu and take the stress out of shopping and preparing dinners.
Understand your own expectations
You need to make sure that every product you eat does not contain animal products. To do this, you need to read the labels with the ingredients. You can take a different approach – sometimes eat some animal food at birthday parties or at a party. Veganism does not have to be a radical and categorical exclusion of all animal products. Carefully study your goals and objectives and create the menu that works best for you. Being realistic about what you want to achieve will help you stick to your diet for as long as possible.
Remove Obstacles
Can’t go vegan because there are no specialty stores nearby? You don’t need a gourmet or organic grocery store these days to shop for vegans. Today, stores offer not only fresh animal products but also soy, plant-based alternatives. Farmer’s markets are the second option. And you need to look for organic food or even fresh food to be vegan. Frozen vegetables and fruits can also be part of a vegan diet.
