While veganism is a way of life that aims to exclude reliance on or the misuse of animals as much
as possible while still existing in the modern world, many people have taken up a vegan diet without
consideration or awareness of ethical veganism.
A vegan diet is a special way of eating–a diet that is devoid of all animal–and animal-derived–products.
The reason for people to pursue a vegan diet may be either on the basis of personal preference,
ethical or religious background, for health benefits, to reduce the risk of food-borne illnesses
A vegan diet hence includes foods like fruits, vegetables, nuts, whole grains, seeds and products
extracted from plants like oils, beverages, sugars etc. but excludes all animal products, such as
beef, dairy, fish, eggs, poultry, honey and gelatin; although some dietary vegans do consume honey.
There is strong evidence advocating the consumption of meat-free foods not only because they are
cheaper, lower in calories but also because they are good for our health and the environment.
A well-designed vegan diet has many health benefits:
1. Helps bowel movements
3. Aids in weight loss
4. Increases vigor
5. Improves skin
6. Decreases the risk of chronic heart diseases and is regarded as
7. An apt diet for all phases of one’s life
Vegan diets are likely to be high in:
…while lower in saturated fat, cholesterol, omega-3 fatty acids, zinc, calcium, vitamin D
and vitamin B12.
There is direct evidence linking a vegan diet to the decrease in different kinds of cancers
especially colon cancer, breast cancer as well as cardiovascular diseases, reduction in blood
pressure and Type 2 Diabetes.
A vegan diet not only aids in weight loss, but also lowers Body Mass Index, helps you feel more
energetic and contributes to an increase in life expectancy.
Going vegan can reduce or eliminate PMS symptoms, migraines and allergies caused by animal
products like eggs, fish etc.
Going vegan out of concern for animals and the environment can help prevent many animal-
borne illnesses due to contaminated food that contains E.coli, Salmonella etc.
Also animals are fed on hormones to increase body mass and antibiotics to fight diseases.
These can have a detrimental effect on human health.
You can also reduce your intake of toxic chemicals and heavy metals that come from pesticide
residue present in animal products.
The rising recognition of veganism makes it easier than ever to go vegan, with innumerable
resources and vegan substitute foods now easily accessible.
But the main concern remains: Is it possible to get enough complete proteins on a totally
plant based diet?
Rich Sources of Plant Protein include:
Quinoa is an excellent alternate for rice and it’s adaptable enough to make muffins, cookies,
and breakfast dishes.
It is packed with manganese, iron, fiber and magnesium.
It is a unique plant based source of complete protein since it is totally gluten free.
This member of the well-known hemp family contains large quantities of all nine necessary
amino acids, as well as iron, calcium, zinc, and magnesium in abundance.
They’re also a vegan supply of important fatty acids, like omega-3, which can aid in fighting
depression without the drug like effect.
Buckwheat is really nutritious and has been proved to have a positive effect on circulation
and in controlling blood glucose and cholesterol levels.
Chia seeds are an excellent plant source of omega-3 fatty acids, and they have more fiber
than nuts or flax seeds.
Chia is also a rich source of antioxidants, zinc, iron and calcium.
can be relied upon entirely for protein intake and is popularly known as the ideal substitute
for meat in a vegan diet.
Fruits and Vegetables:
One cup of cooked French beans has about 13 grams of protein; the same serving of spinach
has about 7 grams, two cups of cooked kale- 5 grams.
One cup of boiled peas 9 grams, 1 avocado 10 grams, 1 cup broccoli 5 grams.
Rice, lentils and Beans (black, kidney etc):
These are one of the easiest available and low cost vegan meals with large amounts of protein
on par with that of meat.
Substituting chickpeas or lentils for other beans produces the same result.
Hummus and Pita:
A good protein source especially famous in Mediterranean and Middle Eastern countries and
makes a filling meal.
Hummus is usually made from chickpeas but it can also be made from edamame, cannellini,
or other kinds of beans.
For Cheese lovers:
Vegan Cheese is made from soya protein, and also from rice, almonds, nutritional yeast and
other ingredients which are non-dairy.
Different types of vegan cheese are available from hard or firm to soft varieties.
More and more people are adopting the vegan style of eating and it certainly does not mean
that you have to sacrifice on your fitness and muscle building goals.
Vegetable protein diets can be constructed effectively for athletes and bodybuilders too.
A variety of scrumptious and nutritious vegan meals, smoothies, protein bars and salads can
be easily made.
So, it’s up to you to determine how to live healthy and longer!
About the Author
Zyana Morris is a passionate Health and Lifestyle Blogger who loves to write on prevailing trends. She is a featured author at various authoritative blogs in the health, fitness and lifestyle industry. Currently she is working as a staff writer at Centra Care, a Tampa based urgent care centre. You can follow her through Facebook and Twitter.
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Are you following a vegan diet or are you considering it?
What are your favorite vegan meals?
What are your biggest challenges?
What other benefits would you add?
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