About
Be it for health, environmental or some other reason, many people these days are opting for vegan diet plans. Vegan diet refers to excluding all the animal products from the diet plan, be it milk or milk products as well. The vegan diet focuses on plant-based foods and beverages and eliminates all products that involve animals in any processing. It includes mainly fruits, vegetables, grains, pulses, nuts.Vegan diets are the best if you really want to shed those extra pounds. They are rich in proteins and vitamins and free of carbs and fats. If you are new to it and have difficulties following it regularly, there are varieties of vegan diets that you can adapt like a whole-food vegan diet that includes whole grains, legumes, vegetables, nuts etc. A raw-food vegan diet that is based on raw fruits and vegetables, seeds etc. Also, there is one for all food lovers i.e. a junk-food vegan diet that has not so vegan ingredients but, fries, yoghurts, vegan desserts etc. Vegan diets are actually very effective in helping lose weight as they naturally reduce the number of calories you intake. Research says that vegan diets reduce blood sugar and helps you keep in control. The benefits include higher insulin sensitivity, lesser cancer risks, arthritis, kidney functions, etc. They warn you for your future health and consequences. The research rarely differentiates between different types of vegan diets, but there are several ways to follow a vegan diet.
Food Items You Can Easily Consume
- Legumes : Beans, lentils and peas are nutrient-rich plant alternatives to animal-derived foods. Sprouting, fermenting and proper cooking can increase nutrient absorption.
- Nuts, Nut Butters and Seeds : Nuts, seeds and their butters are nutritious, versatile foods that are rich in protein and nutrients. Every vegan should consider adding them to their pantry.
- Hemp, Flax and Chia Seeds : The seeds of hemp, chia and flax are richer in protein and ALA than most other seeds. Flax and chia seeds are also great substitutes for eggs in recipes.
- Tofu and Other Minimally Processed Meat Substitutes : Minimally processed meat alternatives including tofu. Try to limit your consumption of heavily processed vegan mock meats.
- Calcium-Fortified Plant Milks and Yogurts : Plant milks and yogurts fortified with calcium, vitamin D and vitamin B12 are good alternatives to products made from cows' milk.
- Seaweed : Seaweed is a protein-rich source of essential fatty acids. It is also rich in antioxidants and iodine, but should not be relied on as a source of vitamin B
- Sprouted and Fermented Plant Foods : Sprouting and fermenting foods helps enhance their nutritional value. Fermented foods also provide vegans with a source of probiotics and vitamin K
