What Is A Vegan Diet? A Beginners Guide To Veganism
The vegan diet is on the rise, with more people deciding to become vegan
whether motivated by health, concerns for the environment or ethical treatment
of animals.
A vegan diet focuses on plant based
food and beverages and abstaining from consumption of all animal products and
byproducts. The goal is to eliminate the use and suffering of living beings.
Although there are numerous
health benefits of going vegan, there are concerns about its sustainability and
nutritional deficiencies associated with it. One can order vegan food or healthy food online and kick start
their vegan diet.
Here we’re focusing on the
dietary aspect of veganism that can help you make an informed decision about
your journey into veganism.
What is
Veganism ?
“Veganism is a way of
living which seeks to exclude, as far as is possible and practicable, all forms
of exploitation of, and cruelty to, animals for food, clothing or any other
purpose.” – The Vegan Society
Essentially vegans follow a
plant based diet and steer clear of meat, fish, dairy products (including eggs)
and honey. Along with dietary restrictions, veganism also eliminates the use of
products derived from animals like leather, wool, silk and fur, cosmetics and
medications tested on animals, boycotting places that place animals in
captivity like zoos or use them for entertainment such as circus, races,
restaurants, etc.
The vegan diet is
not automatically a low carb or low fat diet. It’s about cutting the meat, not
the macros.
Vegan diets tend
to include plenty of fruits, vegetables, beans, nuts, and seeds. Eating a
variety of these foods will provide a wide range of important vitamins,
minerals, healthful fats, and protein. However, some key nutrients come from
consuming animal products. These nutrients include iron, protein, calcium,
vitamin B-12, and vitamin D.
Some adopt this lifestyle
for its environmental benefits while some people choose to follow the vegan
diet as it is thought to be one of the healthiest because it includes plenty of
legumes as well as fruit and vegetables.
Vegan diets tend to be rich
in nutrients and low in saturated fats. Research suggests that when done right
the diet can aid in weight loss, improve heart health, protect against cancer,
and lower the risk of type 2 diabetes.
Why Go Vegan?
There are many reasons why people choose to go vegan, but there
seems to be three main motivations behind their decision: health, ethics and
the environment.
Environment
Research from
the University of Oxford found that a global switch to diets that rely less on
meat and more on fruit and vegetables could save up to 8 million lives by 2050,
reduce greenhouse gas emissions by two thirds, and lead to healthcare-related
savings and avoided climate damages of 1.5 trillion USD.
Another study published in the journal Nature, also concluded that there are positive impacts for
reducing your meat intake and going vegan too. Reducing your animal product
intake could cut global greenhouse gas emissions by more than 50%.
And with the world’s
population set to hit 10 billion by 2050, the environmental costs of the food
system could rise by as much as 90 % over the next two decades.
Animal agriculture contributes
more greenhouse gas emissions than all of transportation combined. It is
estimated that animal agriculture is also responsible for up to 91% of deforestation.
2500 gallons of water are needed to produce just 1 pound of beef, 477 gallons to produce a pound of eggs, and almost 900 for cheese,
and 1000 gallons to produce for a gallon of milk.
Animal agriculture is the leading cause of
species extinction, ocean dead zones, water pollution, and habitat destruction.
We could see fishless oceans by 2050.
And although we grow enough food to feed 10 billion people, much of the world goes
hungry.
Shocking as these facts
are, we do not expect everyone to go vegan, but adopting a healthier and more
environmentally sustainable lifestyle, decreasing meat consumption can be a
step in the right direction.
Ethics
Many people go vegan simply
because of their love for animals.
Understanding and learning about animal atrocities behind closed doors is what pushes
many to make the switch. And avoiding animal products and byproducts is a way
to stop the monetary support towards animal cruelty and death.
The Vegan society notes
that about 60 billion land animals and over a trillion marine animals are used
and killed to be used in the markets every year.
Even animals living on
organic farms end up in slaughterhouses. Animals kept in zoos for entertainment
purposes, in captivity, on race fields, being used for research and testing get
exploited daily for human benefit and entertainment.
A vegan lifestyle
encourages you to boycott such industries and stop this unnecessary
exploitation of animals, their life and freedom.
Want to learn more ? We
recommend these documentaries :
·
For your health, watch: Forks Over Knives.
·
Plant-based strength, watch: The Game Changers
·
Cows and the environment, watch: Cowspiracy.
Health
Fundamentally veganism is a plant based diet that avoids
consumption of all animal products.
The vegan diet is generally
considered to be higher in fibre and lower in cholesterol, protein, calcium and
salt than an omnivorous diet – but there are still misconceptions and concerns
around cutting meat, fish, eggs and dairy completely from our diets.
A recent study involving
48,000 people over 18 years found that people who eat vegan and vegetarian
diets have a lower risk of heart disease.
Various studies show that
the vegan diet could be one of the healthiest diets, outperforming pescatarian
and vegetarian, because the vegan diet is higher in fruit, vegetables and
legumes and the health benefits from this compensate for anything else.
Health benefits
include :
Here are just a few of the
effects of eating real, whole foods over time:
Weight loss and easy weight
management :
Many studies show that vegans tend to be leaner and have a
lower BMI as compared to non-vegans.
Several other studies reported that vegan diets are more
effective for weight loss as compared to other diets, even when vegan groups
ate until they were full, they still lost more weight as compared to people on
a Western diet.
As many animal products are
high in fat and calories, swapping them for low calories plant-based foods can
help you manage your weight.
This means that a vegan
diet has a natural tendency to reduce your calorie intake. This makes it
effective at promoting weight loss without the need to actively focus on
cutting calories.
Although, there are a lot
of vegan junk food options that are processed or high fat plant based foods
available in the market, which can impede the weight loss process. Try and
avoid those.
Disease
Prevention :
Whole-food, plant-based eating can prevent, halt, or even reverse chronic
diseases.
·
Lower blood sugar : Vegans have
upto 50-78% lower risk of developing type 2 diabetes. They have lower blood
sugar levels and higher insulin sensitivity
·
Improved Kidney Function :
Studies report that diabetics who substitute meat for plant protein may reduce
their risk of poor kidney function
·
Lower risk of heart disease : Eating
fresh fruits, vegetables, legumes and fiber is linked to a lower risk of heart
disease.
Studies also show that vegans have upto a 75% lower risk of
developing blood pressure and also upto 42% lower risk of dying from heart
disease.
Vegans tend to consume more whole grains and nuts which
naturally helps to reduce LDL cholesterol levels.
·
Fewer symptoms of arthritis : A
few studies have shown that a vegan diet has positive effects in people with
different types of arthritis by reduction of joint pain, swelling and symptoms
as compared to those on a non-vegan diet.
·
Lower cancer risk : A diet rich
in plant foods is high in fiber, vitamins and phytochemicals which are
biologically active compounds that have been known to protect against cancers. [17]. Smoked or processed meats promote certain types of
cancers.
The comprehensive ACTIVeat vegan diet meal offers you the
health benefits and great taste without the hassle of planning, shopping,
chopping or cooking.
Learn More!
What to eat
·
Vegetables : kale, spinach,
tomatoes, cucumber, potatoes, bell pepper, avocados, onion, etc.
·
Fruits : apples, bananas,
oranges, lemons, kiwis, blueberries, etc.
·
Grains : whole wheat, rice,
pasta, noodles, bread, as well as protein-rich quinoa, couscous, barley
·
Nuts and seeds : Almond,
cashews, walnuts, pecan nuts, pine nuts, pumpkin seeds, sesame seeds, sunflower
seeds, chia seeds and flax seeds, tahini.
·
Legumes : Source of protein and
Iron in the vegan diet. Including, beans, lentils and peas, chickpeas, kidney
beans, black beans, red lentils, split peas and green peas.
·
Meat substitutes : Tofu, tempeh.
(soybean protein)
·
Plant based milks : Soy,
coconut, oat, almond, cashew, rice, hazelnut and hemp milks are all available
(fortified with calcium, vitamin B12 and vitamin D)
·
Plant-based oils : Olive oil,
coconut oil, sesame and peanut oil.
·
Natural sweeteners : coconut
sugar, maple syrup, and agave.
·
Healthy Snacks : popcorn, dark
chocolate, protein bars
To boost your vitamin
intake, mineral absorption, or gut health, add fermented foods like seaweed,
kimchi, sauerkraut, and miso paste, plus a source of vitamin B-12 (like
nutritional yeast)
Always check the labels of
your favorite products, vegan versions of almost all foods including imitation
meats, cakes, biscuits, desserts, sauces, doughnuts, cheeses, milk, yogurts,
ice creams are available in the market.
ACTIVeat Bakery offers a variety of vegan cakes and desserts
to satisfy your sweet tooth without compromising on your diet or principles!
Shop Now
What to avoid :
·
All animal
proteins : Chicken, beef, pork and seafood
·
Eggs
·
Dairy products
: Milk, cheese , yogurt
·
Honey
·
Animal oils
and fats : Lard and fish oils
·
Certain breads
: A lot of bread contains honey, egg yolks and even protein from poultry
feathers.
·
Condiments,
dressings, sauces : Mayo is made using eggs, dairy in ranch dressing, cheese
sauces
·
Sugars : Many
refined white sugar contains animal bone char
·
Deep-fried
foods : Usually made using animal fat or egg batter
·
Gummy candies,
Jell-O, marshmallows : The chewy texture comes from gelatin, that is made from
boiling down the skin and bones of animals.
·
Roasted salted
peanuts. Gelatin is used to help the salt stick to the peanuts.
·
Certain
alcohols. Certain Imported beers and wines might be made with a fish
gelatin
·
Juices :
Omega-3 and vitamin D-fortified juices might get those from ingredients like
fish oil and sheep’s wool-derived lanolin.
Do you need
Supplementation?
Any diet where you limit an entire food group can put you at
a risk of nutritional imbalance. As veganism eliminates animal products, it
could put vegans at a risk of not getting enough
iron, calcium, Vitamin B12, Vitamin D and omega-3 in
their diet, which puts them at an increased risk of conditions such as anaemia
and osteoporosis.
Key nutrients and how to
get them on a vegan diet :
·
Vitamin B-12:
Vitamin B-12 is mainly present in animal products. It protects the nerves and
red blood cells. Plant-based sources of this vitamin include fortified cereals
and plant milks. If fortified food is unavailable, you can take vitamin B12
supplementation as it is found in meat, fish, eggs and dairy, but not in fruit
or vegetables. It’s recommended that adults consume 1.5 micrograms of the
vitamin per day.
·
Iron: Iron is
important for blood health. Beans and dark leafy greens are good
sources.
·
Calcium:
Calcium is crucial for bone health. Eating tofu, tahini, and leafy greens will
help keep calcium levels up.
·
Vitamin D:
Vitamin D protects against cancer and some chronic health conditions, and it
helps strengthen the bones and teeth. Regularly eating vitamin D-fortified
foods and spending time in the sun can boost vitamin D levels.
·
Omega-3 fatty
acids: Important for heart, eye, and brain function, usually found in fish
oils, but walnuts and flaxseeds are good sources of essential fatty
acids. Additionally Vegan Omega-3 supplementation can also be consumed.
·
Zinc: Zinc is
important for the immune system and the repair of DNA damage. Beans,
nutritional yeast, nuts, and oats are high in zinc.
·
Iodine: Iodine
is important for thyroid function. Plant-based sources include seaweeds and
fortified foods.
Please note that if you have any
chronic illnesses or underlying health conditions, consult your doctor before
undertaking the vegan lifestyle
If this article has convinced you to look into veganism as a diet or even
a lifestyle choice, here are a few more resources that you can look into to get
more information :
1.
The book called Becoming Vegan by two Registered
Dietitians, Vesanto Melina & Brenada Davis.
1.
A website called nutritionfacts.org created by a vegan
physician, Dr. Gregor.
1.
A website called the Physicians Committee for
Responsible Medicine.
1.
Documentaries : On animals – Earthlings.
The Bottom Line
Veganism doesn’t have to be
all or nothing. You can start by taking small steps and set realistic goals,
making real changes.
One of the most powerful
steps you can take to improve your health, boost energy levels, and prevent
chronic diseases is to move to a plant-based diet.
If you’re thinking that
moving to a plant-based diet sounds like a great idea, but you don’t know where
to start. Don’t worry, you’re in the right place—we’ve got the tools, insight,
and expertise to make the change easy and enjoyable.
ACTIVeat will answer your
questions, provide helpful advice, and share the techniques you need. Our
comprehensive vegan meal plan will help you reach your goals in a wholesome and
realistic way. Just order your healthy
food online and get your meal at your doorstep.
Source - activeat.in
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