Lately, many people want to go vegan for many several reasons like health, ethical, and environmental reasons.
Nowadays, the vegan diet has become very popular as it has a lot of health benefits if you have done it in the right way.
These health benefits could be promoting of blood sugar control or trimmer waistline, but if the diet was based only on plant foods may be lead to increase the probability of nutrient deficiencies.
What’s exactly vegan diet?
The term veganism is known as the way of living that aim to elements all forms of animal exploitation, however, it’s for food, clothing or any other purposes.
This could be the reasons why vegan diet lacking all animal products like meat, eggs, and dairy.
Types of vegan diets
There are a lot of types of vegan diet, but we could mention the most common:
- Whole food vegan diet: this type depends on a huge variety of all plant foods like fruits, veggies, grains, nuts, and seeds.
- Raw food vegan diet: this type is also based on fruits, veggies, nuts and seeds, plant foods, but the raw form of it.
- 80/10/10: this diet; is a diet depends on raw food which attempts to limit plants rich with fat include nuts and avocados and depend generally on raw fruits and soft greens. Also is known as the fruitarian diet.
- The starch solution: a vegan diet that contains high carb and low fat. It may look like the 80/10/10, but this focus more on cooked starches like potatoes and rice as alternatives for fruits.
- Raw till 4: a vegan diet with low fat that is outstanding by both other types which are 80/10/10 and starch solution. By this type, you can consume raw foods until 4 pm and prepare 1 serving meal for the dinner.
- The thrive diet: this thrives diet is also a vegan diet depend on raw food and you can cook it at low temperatures.
- Junk food vegan diet: this vegan diet in which plant food is not available also depend more on cheeses and other processed vegan foods.
Vegan diet and losing weight
The difference between vegans and non-vegans that vegans aim to lose more weight to be thinner and enjoy a lower body index (BMI).
That’s the reason why the vegan diet becomes very popular and a lot of people turn on a vegan diet as the best way for losing weight.
Studies show that vegan diets are more effective for losing weight than many diets compared to.
Besides, the vegan diet can help you lose weight more effectively than other diets it can also provide you with some other related benefits such as providing you with healthier lifestyle choices like physical activity.
Some researchers have been done to prove that people on vegan diets can lose weight more than those who following calorie-restricted diets.
The relationship between vegan diets, blood sugar
There is an important relationship between the vegan diet and blood sugar.
Studies show that people who follow vegan diets enjoy lower blood sugar levels and higher insulin sensitivity.
Generally, vegan diets have the ability to lower blood sugar levels in diabetics up to 2.4 times more than other diets recommended by the ADA and NCEP.
We can explain this advantage by that the higher fiber intake which exists on the vegan diet may blunt the blood sugar response.
Vegan diets and heart health
The vegan diet has the ability to keep your heart more healthy.
Studies show that people who follow a vegan diet may have less probability of developing high blood pressure by 75% and also less probability of dying from heart disease by 42%.
Vegan diets are more effective at lowering blood sugar levels, LDL, and total cholesterol than any other diets are compared to.
Other related health benefits of vegan diets
- Lowering the risk of developing cancer by 15% or even dying by it.
- It may help you effectively at reducing symptoms of arthritis like pain or joint swelling.
- It may reduce the risk of poor kidney function for diabetics who replace meat for plant protein instead.
- The vegan diet has the ability to reduce the probability of Alzheimer disease.
Some foods you should avoid with the vegan diet
- Meats like beef, lamb, wild meat, chicken, duck, goose, orange meat, veal, horse, etc.
- Fish and seafood like all types of fish, shrimp, squid, calamari, mussels, lobster, etc.
- Dairy like milk, cheese, yogurt, ice cream, etc.
- Bee products: honey, bee pollen, etc.
- The ingredient from animal-like casein, whey, gelatin, D3 vitamin, omega 3, etc.
Some foods you should eat with the vegan diet
- Tofu, tempeh, and seitan
- Nutritional yeast
- Fruits and veggies.
Risks associated with the vegan diet
Lack of vitamin B12
Vitamin B12 has an important role in keeping the body’s nerve and blood cells more healthy also help in making DNA.
Our body is not able to produce this vitamin and also can’t store it as it’s natural of being a water-soluble vitamin.
Lacking vitamin B12 can make you more depressed, has a poor memory and making you more likely to have anemia.
Not enough amount of protein
Maintenance of muscle mainly depends on the protein as well as the health of our skin, and hair.
Usually, men need about 65 grams daily and for women is 55 grams.
Having a peanut butter on bread can provide about 18 grams of protein.
Trimming off refined carbs
When people decide to follow a vegan diet they tend to replace their sources of protein with more carbs and so get not enough fiber.
Those white refined carbs like white rice and pasta should be replaced by more complex carbohydrates such as grains which include brown rice and whole wheat pasta.
These foods are important for the digestion process as it contains a lot of fiber which also can help in balancing blood sugar and keeping you full for a long time.
Too many beans and vegetables
Consuming too many veggies may cause the occurrence of bloating also too many beans can lead to some digestive problems.
Beans are such a great source of protein, but eating them with each meal can cause discomfort in the digestion process.
A pretty sample vegan diet menu
Breakfast: oatmeal with fruit and nuts.
Lunch: green salad with spiced chickpea
Dinner: 1 serving mozzarella, basil and zucchini frittata.
Breakfast: 1 cup of nonfat plain Greek yogurt with ¼ cup pf muesli.
Lunch: 2 toasts of tomato cheddar cheese with 2 cups mixed greens.
Dinner: 2 black bean tostadas and butternut squash.
Breakfast: 1 serving toast peanut butter banana cinnamon.
Lunch: green salad with spiced chickpea nuts with 2 cups of mixed greens.
Dinner: 1 ¾ cups of tomato and artichoke gnocchi.
Breakfast: 1 cup of nonfat plain Greek yogurt with ¼ cup of muesli
Lunch: 1 cup leftover tomato and artichoke gnocchi with 2 cups of mixed greens.
Dinner: 2 ½ cups of bean and veggie taco bowl.
Breakfast: 1 serving toast avocado egg.
Lunch: 1 serving apple and cheddar pita pockets.
Dinner: 1 2/3 vegetarian tikka masala with ½ cup brown rice and 2 cups spinach.
Breakfast: 1 cup nonfat plain Greek yogurt and ½ cup muesli and ½ cup blueberries.
Lunch: 1 2/3 cups leftovers vegetarian tikka masala and 2 cups spinach
Dinner: 1 pizza and 2 cups of salad
Breakfast: oatmeal with fruit and nuts
Lunch: 2 toasts of tomato cheddar cheese.
Dinner: 1 ½ cups of farmers market fried rice.
The vegan diet becomes very popular these days so lately, many people decide to turn to it.
The vegan diet is based only fruits and veggies and aims to exclude all other forms of animal exploitation, however, it’s for food, clothing or any other purposes.
There are several types of vegan diets, but here are the most common one’s Whole-food vegan diet, raw food vegan diet, 80/10/10, the starch solution, raw till 4, the thrive diet, Junk food vegan diet.
Following vegan diets can help you losing weight more effectively than any other types compared to.
Besides losing weight vegan diets can provide you with some other related health benefits.
Some food you should eat if you gonna follow a vegan diet and some you shouldn’t.
There are some risks associated with a vegan diet and you need to take care of them.
Finally, there is a pretty sample menu for a vegan diet.