The Vegan Diet is becoming increasingly popular. Nowadays, along with celebrities, common people are also following this diet.
Primarily, people are opting for a vegan diet due to health, animal welfare, or ecological concerns. People who follow a vegan diet, also called a plant-based diet, do not consume animal products.
The vegan diet is considered to be a good diet to lose weight and stay fit.
However, the vegan lifestyle or veganism isn’t about food alone. The true ethos of veganism goes beyond food and diet.
What is a Vegan Diet?
A vegan diet is a plant-based diet that eliminates all animal products. Vegans don’t eat any animal products, including meat, eggs, dairy, and even honey from bees.
Vegan diets include fruits, vegetables, beans, nuts, and seeds. These foods provide people with a wide range of vitamins, minerals, healthy fats, and proteins.
However, people who follow this diet should ensure that they get the critical nutrients from the plant-based diet that people usually get from animal products. These nutrients are iron, calcium, vitamin B-12, protein, and vitamin D.
Some people adopt veganism as a dietary choice, while for others, it is a lifestyle choice.
What is a Vegan Lifestyle?
The Vegan Society defines veganism as follows: “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.”
People adopt such a diet for ethical and environmental reasons. They try to maintain the natural balance by avoiding all sorts of animal products. Some people do this because they do not want to hurt/kill animals or steal a calf’s milk for their greed.
People who lead a vegan lifestyle may also avoid clothes, cosmetics, and other animal by-products.
A vegan lifestyle is a way of life that condemns the idea that animals exist for human use and consumption. Vegans believe that humans can live side-by-side with animals rather than as predators.
Unfortunately, the world over, some practices utilized to feed the human population are inhumane and contribute to animal suffering.
Vegans don’t support anything that can cause harm and suffering to animals. They don’t support factory- farms or dairy farms where animals are abused and neglected. Thanks to the work of animal-rights organizations, more people are becoming aware of these abuses.
Whether you are troubled by the suffering of factory-farmed animals or the impact of these inhumane practices on the environment, you should consider adopting the vegan lifestyle. Going vegan is a meaningful way to stop cruelty to animals and to reduce your carbon footprint.
The vegan lifestyle is about intent as well as about mindfulness.
The environmental and health benefits of veganism are beyond doubt, but veganism is more of an ethos by which people can lead their lives with ethics and morals.
Debunking the Common Vegan Myths
Several myths and wrong information abound about the concept of veganism. You may be bombarded with random assumptions about veganism from all corners. In such a situation, it is crucial to separate fact from fiction.
Vegan diets are not healthy
People who believe this myth usually refer to certain deficiencies among vegans, like vitamin B12 deficiencies or calcium deficiencies.
Although you’re indeed more likely to develop such deficiencies when you eliminate meat and dairy products from your diet, you can easily avoid the deficiencies by taking the right supplements and eating fortified food.
Vegan diets are more healthy
Most vegans have lower rates of heart disease and cancer and are generally healthier. However, it does not mean that the vegan diet is perfect and more beneficial than any other diet.
While cutting down meat and dairy products can undoubtedly boost one’s health, it all comes down to having a balanced diet. Vegans generally adopt a healthy lifestyle and eat healthy, so it is more likely that this a lifestyle thing.
Vegan diets lead to protein deficiency
Most people are under the impression that humans get proteins only from animal products. This is absolutely false. Plant-based protein sources are plentiful.
Legumes like beans, soy, and lentils are packed with protein. Broccoli, peas, peanuts, brown rice, quinoa, cashews, almonds, walnuts, and pistachios are also excellent protein sources.
By eating a variety of these plant-based foods, one can easily reach the daily-recommended allowance of protein.
Vegans are always are weak and tired
Meat is one of the best sources of iron and vitamin B12, nutrients essential for general well-being, high energy, and preventing anemia.
People assume that since vegans don’t eat meat, they are more prone to fatigue and other health problems. But eliminating animal products doesn’t mean that you’ll lack in iron or B12.
As long as you feed your body with healthy and nutrient-rich alternatives, you won’t suffer from these deficiencies. Vegans should eat plenty of plant-based sources of iron, such as beans and leafy vegetables like spinach, and take B12 supplements.
Building muscle is impossible on a vegan diet
Because of the lower protein content and a plant-based diet, it is believed that building muscle is impossible on a vegan diet.
Protein is vital for muscle growth, so bodybuilders are advised not to eat a vegan diet. However, bodybuilders can get the protein they require for building muscles from the plant-based diet.
They will need to consume large amounts of legumes, seeds, nuts, and other high protein plant sources and probably include a vegan protein supplement in their diet to fulfill their protein requirement.
Vegans automatically lose weight
That you’ll automatically lose weight if you’re a vegan is not true. Eating more plants and eliminating processed foods can lead to weight loss, but you won’t lose weight if you’re still consuming junk food as a vegan. So, how much you eat in the form of calories is essential even in a vegan diet.
The Difference Between Veganism and Vegetarianism
Veganism and Vegetarianism are not the same!
Vegetarians do not eat meat, but they do consume dairy products. There are several variations of the vegetarian diet.
- Lacto-ovo-vegetarian -People who follow this diet avoid all types of meat and fish but consume dairy products and eggs.
- Lacto-vegetarian -People on this diet avoid meat, fish, or eggs but consume dairy products.
- Ovo-vegetarian –People on this diet do not consume any meat, fish, or dairy products but eat eggs.
- Pescatarian – Individualsfollowing this diet avoid all meats except fish and other types of seafood.
Vegans do not eat meat, eggs, milk, or any dairy product derived from animals or containing animal sources. Some vegans also avoid leathers, furs, wool, silk, and cosmetics made or derived from animals.
Staying Healthy on A Vegan Diet
The benefits that you accrue when you follow a vegan diet are numerous. However, simply eliminating meat from your diet won’t make you healthier. Excluding certain other foods can cause also cause deficiencies in vegans.
You have to meticulously pay attention to specific nutrients when you’re following a vegan diet. You have to make sure that you are getting these vitamins and nutrients from sources other than meat; otherwise, your body can suffer.
The most vital vitamins and nutrients for vegans are vitamin B12, protein, iron, calcium, vitamin D, zinc, and omega 3 fatty acids.
Non-vegans get most of these nutrients from meat, fish, and dairy products, so as a vegan, you need to find alternatives to these foods to meet your nutritional needs.
You have to have a balanced diet to avoid health risks. Try not to indulge in junk food. Your focus should be to eat high-quality nutrient-laden foods your body needs.
There are many health benefits to veganism, and you do not have to give up delicious food to eat healthy. Add nutritious, delicious foods to your diet rather than narrowing your diet or increasing processed food.
Nutrient Information for Vegan Diet
Whether you are already vegan or just starting, you must know about the nutrients you can get from the vegan diet.
Proteins
It is relatively easy to meet the protein requirements in the vegan diet. Proteins are needed for healthy muscles and also for a robust immune system. Most foods that you eat in a vegan diet can easily provide proteins.
One common mistaken belief is that plant foods do not contain one or more amino acids. That’s incorrect. All plant sources of protein have at least some of each essential amino acid. Legumes are packed with protein. Beans, peas, lentils, tofu, soymilk, and peanuts are rich in proteins.
Omega 3 Fatty Acids
Omega-3 fatty acids are good for heart health and proper brain development. They reduce the risk of heart disease. Since the long-chain omega-3 fatty acids are found primarily in fish, vegans can’t get them through fish. However, flaxseeds, chia seeds, hemp seeds,
canola oil, walnuts, soy oil, and some soy foods can fulfill the omega 3 fatty acid requirement in vegans.
Iron
Most vegan diets are rich in iron because plants are a good source of iron. It is found in beans, lentils, spinach, etc. Iron absorption decreases when calcium
supplements or coffee and tea are taken along with it. The best way to increase iron absorption is to consume it with vitamin C-rich foods.
Calcium
Calcium is needed for our bones. Usually, most of our calcium comes from dairy products. Since vegans shun dairy products, they have a higher risk of bone fractures. They need to eat calcium-rich foods.
Some of the best calcium vegan plant sources are dark leafy vegetables, figs, beans, and soy milk.
Vitamin B12
Vitamin B12 is essential for red blood cell formation. It is mainly found in meat, fish, shellfish, and dairy products.
Plants contain low levels of this vitamin and therefore cannot be considered as a good source. So, vegans should eat foods fortified with this vitamin. They can also consume vitamin B12 supplements.
Vitamin D
Vitamin D is essential for bone health. Fatty fish and eggs are natural sources of vitamin D. Vegans can get this vitamin from fortified foods and supplements. Sunlight is another super source of vitamin D.
Zinc
Zinc is vital for your immune system. Zinc is found in nuts, beans, and soy products.
Foods for Vegans
Going vegan is an opportunity for you to expand your dietary habits rather than compromising. You will get to experience new tastes, textures, and ingredients that a vegan diet offers.
Making changes to your diet would seem daunting at first, but this is a temporary stage. Try to find as much information as you can about this diet, and once you are equipped with proper knowledge, it would be super easy to follow this diet. Don’t be too concerned about what you will be eating and not eating.
Add new foods into your diet, veganize your meals, and stock up your kitchen with staple vegan ingredients and delicious vegan snacks.
Here are some foods that you can consume on a vegan diet -
- Soy Foods
- Beans
- Chickpeas
- Lentils
- Nuts
- Flax Seeds
- Vegan Cheese
- Non-dairy Milk
- Almond Milk
- Soy Milk
A vegan diet stresses on everything fresh; fresh vegetables and fresh fruits form the bulk of the diet. There is an unlimited number of foods that can be prepared by combining vegetables, fruits, grains, legumes, and beans.
Vegans can eat veggie burgers, vegan hot dogs, and vegan meats.
Fermented foods are also a part of a vegan diet. Tempeh, miso, kimchi, and sauerkraut are allowed in a vegan diet.
Vegans eat green salads, peanut butter sandwiches, spaghetti, and chips. They can have a vegetarian burrito without cheese or sour cream and a vegetarian Thai curry made from coconut milk.
Making the Transition to Vegan Diet
The transition to veganism may make you nervous or anxious at first. The process of transition requires effort, time, and oodles of patience. You have to pay close attention to the ingredients in your food, do a lot of research on what these ingredients are, and whether they are ethical and healthy.
But remember that this anxiousness and nervousness will go away with time as you get used to the vegan lifestyle.
Here are some tips to make the transition to a vegan diet a whole lot easier and simpler.
Educate yourself
Before you embark on the vegan diet, it’s a great idea to educate yourself about the pros and cons of the diet.
Find your reason for going vegan. Don’t do it just because others are doing it. Instead, learn about the benefit it offers and the positive changes it brings about.
Take it slow
Don’t rush headlong into it. Instead, integrate a vegan diet into your lifestyle in a gradual manner. Instead of cutting out meats and dairy products in one go, start with plant-based meals that you have always loved, then build on those.
It will allow your mind and body time to adjust to the new diet. Taking it slowly, making gradual changes, and assessing how you feel along the way will help you to transition smoothly.
Start with breakfast
Once you decide to turn vegan, try to eat at least one vegan meal per day. Start with breakfast. Incorporate vegan yogurt, fresh fruits in your breakfast. Next, try to have a plant-based lunch, followed by snacks and dinner.
Focus on a fresh plant-based diet
A vegan diet is a healthy diet but consuming processed vegan foods defeats the purpose. You should learn how to nurture your body on a plant-based diet optimally. Focus on eating whole fresh ingredients.
Stock your pantry
Go shopping and stock your pantry with vegan foods. Stock your refrigerator with
fruits and vegetables and your pantry with whole grain, beans, legumes, nuts, seeds, oats, and wild rice.
Enjoy your shopping but don’t forget to read ingredient labels. Go for simple foods as much as possible. Remember to buy herbs, spices, and condiments like stevia, tamari, tahini, mustard, balsamic, or apple cider vinegar. These spices and seasonings will make your vegan meals flavorful, zesty, and tasty!
Find new recipes
Start finding and experimenting with vegan recipes that you like. Vegan meals can be delicious and creative; you just have to find the correct combination of ingredients and spices. Try a few different vegan recipes that you enjoy. Get comfortable preparing them.
Be positive
Rather than thinking about the foods you’re giving up, think about the new and tasty foods you’re going to get on a vegan diet. You may be surprised to see how many options there really are. You may already be eating some vegan foods, which are your favorite. It can be easy for you to veganize your meals and recipes. Don’t be anxious about the changes you’re making; develop a positive attitude and get excited about the changes.
Lastly, keep in mind that transition to a new lifestyle takes time. Building healthy habits is not easy. Much of it involves trial and error. You need to find out what works for you and what doesn’t. So, don’t be too hard on yourself. Go slow, take your time. Remember that there is no set timeline for this transition. Take one step at a time and find comfort and confidence in knowing you are on the right path for the right reason!
Living Vegan Beyond the Food You Eat
The vegan diet is a big part of the vegan lifestyle. Vegans don’t eat meat, eggs, or any other animal by-products and dairy. However, a vegan lifestyle is much more than that.
We eat animals for their meat. We make many consumer products, from soaps and cosmetics to clothing from animals. So, the prevention of cruelty to animals is one of the main reasons people turn to veganism.
Vegans wear synthetic fabrics instead of wool made from sheep, alpacas, and llamas. They shun fur as the animals from which fur is derived are terrorized during the shearing process. Vegans don’t wear leather as it comes from the skin of dead cows.
The living condition of animals in the dairy and egg industry is pathetic. Billions of animals are slaughtered each year for human consumption. Most of the factory-farmed chickens and cows are made to suffer indiscriminately.
Moreover, when we eat meat and dairy products, we place a significant burden on the environment.
Many people are conscientious and dislike the treatment meted out to the animals and the environment. They manufacture products that do not have any negative impact on animals.
A vegan lifestyle includes making choices during daily life. There are always ways to avoid using animals and animal by-products. A true vegan will usually go out of their way to ensure that the products they use in their daily life do not harm animals in any way.
Vegans take pleasure and pride in feeling that they are doing their small part to make the world a better and more compassionate place each day.
Exercise and Hydration
Maintaining a healthy weight is essential to a long and healthy life. Changing eating habits and exercising can help you achieve this goal. Whether you are vegan or not, exercise is critical to maintaining good health. Working out makes you sweat, and sweating can get rid of the toxins in your body.
Proper hydration is equally important in maintaining a healthy lifestyle. Your muscles suffer if you are dehydrated. Moreover, staying hydrated is a great way to help thwart over-eating.
If you want to succeed in a vegan lifestyle, including exercise and proper hydration is a must.
Benefits of Vegan Diet
A healthy vegan diet can provide numerous health benefits.
- Cardiovascular and heart diseases
People who consume a plant-based diet have less saturated fat and cholesterol. A vegan diet is rich in fiber, phytochemicals, and antioxidants that lower the risks associated with cardiovascular diseases.
- Cancer
A vegan diet has several characteristics that provide protection against cancer. Legumes, fresh fruits, and vegetables are all found to be protective against cancer.
- Hypertension
Lower body weight and sodium intake contribute to lowering blood pressure. High consumption of fruits and vegetables also reduces blood pressure.
- Type 2 Diabetes
A vegan diet is beneficial if you have type 2 diabetes. According to a study, people who follow a vegan diet have a lower chance of acquiring diabetes than non-vegetarians.
- Weight Loss
Vegans tend to have a lower body mass index (BMI) than non-vegans. This might be the reason why an increasing number of people are turning vegan to lose weight.
Healthier lifestyle choices, physical activity, and a healthy diet all contribute to weight loss.
Conclusion
Vegan diets are gaining in popularity. More and more people are embracing veganism. But the vegan lifestyle isn’t only about a diet. Veganism is a way of life. If you believe that all animals also have the right to live freely and humans have no right to kill them for their greed, you should give veganism a chance.
A vegan diet can offer many health benefits, including better cardiovascular health, weight loss, and a reduced risk of chronic diseases. Research also shows that vegan diets are good for the environment.
People who wish to adopt a vegan diet need to plan their meals carefully to ensure that they get enough essential nutrients to avoid deficiencies. However, don’t rush into the diet. Ease into it gradually, patiently, and rationally. We hope our tips make the transition as smooth as possible.
