Vegan : A complete guide for vegans.
Increasingly more people are deciding to go vegan for ethical, environmental or health reasons. When done right, such a diet may result in various health benefits, including a trimmer waistline and improved blood sugar control.
What is Veganism?
Veganism is defined as a way of living that attempts to exclude all forms of animal exploitation and cruelty, whether for food, clothing or any other purpose. While vegetarians choose not to eat animals, vegans also avoid eating dairy, eggs, and honey as well as not wearing fur, leather, wool, down, or using cosmetics or chemical products tested on animals.
Veganism, the natural extension of vegetarianism, is an integral component of a true cruelty-free lifestyle. Living vegan provides numerous benefits to animals’ lives, to the environment, and to our own health–through a healthy diet and lifestyle.
A vegan diet can be a highly nutritious choice, as it is low in saturated fat and rich in nutrients. However, starting out on an animal-free diet without proper planning can lead to some health risks.
Vegan vs Vegetarian.
The main difference is that vegetarians do not eat meat but will continue to consume dairy products and eggs. vegan consumes no animal products at all.
Veganism also refers to a range of lifestyle choices that exclude animal products, while vegetarianism is purely a dietary choice.
It is less necessary for vegetarians to supplement nutrients. They can still get calcium from milk, for example. Vegans, on the other hand, must find a plant-based source of calcium.
Why go vegan?
Preventing the exploitation of animals for many remains the key factor in their decision to go vegan and stay vegan. Having emotional attachments with animals may form part of that reason. Avoiding animal products is one of the most obvious ways you can take a stand against animal cruelty and animal exploitation everywhere.
One of the most effective things an individual can do to lower their carbon footprint is to avoid all animal products. This proves more favorable for our environment.
A vegan diet can have an extremely positive impact on health. It is possible for a purely plant-based diet to provide the key nutrients for health.
Vegan foods, such as whole grains, vegetables, fruits, and beans, are low in fat, contain no cholesterol, and are rich in fiber and nutrients.
Adopting a vegan diet may help keep your blood sugar in check and type 2 diabetes at bay. Vegans benefit from lower blood sugar levels, higher insulin sensitivity and up to a 78% lower risk of developing type 2 diabetes than non-vegans.
A vegan diet may help keep your heart healthy. Vegans may have up to a 75% lower risk of developing high blood pressure and a 42% lower risk of dying from heart disease.
Cancer risk: Vegans may benefit from a 15% lower risk of developing or dying from cancer.
Arthritis: Vegan diets seem particularly effective at reducing symptoms of arthritis such as pain, joint swelling, and morning stiffness.
Kidney function: Diabetics who substitute meat for plant protein may reduce their risk of poor kidney function.
Alzheimer’s disease: Aspects of the vegan diet may help reduce the risk of developing Alzheimer’s disease.
Food for vegans.
A vegan diet includes all grains, beans, legumes, vegetables, fruits, and a nearly infinite number of foods made by combining them. Many foods are associated with veganism, such as soy milk, non-dairy milk substitutes, and tofu.
Leafy greens such as bok choy, spinach, kale, watercress, and mustard greens are particularly high in iron and calcium. Whole grains and cereals are a great source of complex carbs, fiber, iron, B-vitamins and several minerals.
Unblanched and unroasted nuts and nut-butters are good sources of iron, fiber, magnesium, zinc, selenium, and vitamin E. Calcium-fortified plant milk and yogurts help vegans achieve their recommended dietary calcium intakes.
A person switching to or following a vegan diet may wish to ask their doctor if they should take supplements to replace some nutrients, or if they should consume more fortified foods. An entirely plant-based diet has low health risks, but careful planning is needed to maintain nutritional balance. Vegans may be more prone to shortages of vital nutrients.
A person considering a fully vegan diet is advised to stop eating animal produce gradually. Incorporate one meat alternative first, then progress to other non-animal produce, eventually excluding animal products completely.