Vegan diet

Vegan diet
Vegans have a similar pattern of diet like vegetarians, but along with fish, meat or poultry, they also avoid other animal products or by products of animals like eggs, honey, fur, leather, wool, cosmetics, silk and soaps derived from animal products.

Why do people prefer to choose Veganism?

People choose to follow a vegan diet for environmental, health and ethical reasons. Some people avoid such items due to conditions in which they are produced. Some vegans feel that people promote the meat industry by increasing the consumption of dairy products and eggs, for example, the dairy cows or egg-laying chickens are old enough to be productive, and are sold as meat.

Many vegans carry the ideology of promoting a more caring and humane world by following a vegan diet. They believe in saving the environment and following a completely pure lifestyle.

However, vegan diet has many health benefits, including weight loss, diabetes prevention or control and heart health.

Vegan diet can also help to fight chronic diseases and reduce extra pounds.

How does the Vegan Diet work?

Once you say goodbye to animal bones containing gelatin, refried beans containing lard and margarine made with whey; your body automatically starts reducing extra fat on the body.

How will you lose weight with the vegan diet?

Researches have shown that people who follow the  vegan diet tend to weigh less, eat fewer calories and have a lower body mass index than the people who consume animal products. If you follow the diet properly by eating lots of fruits, whole grains and veggies, you can surely feel fuller on fewer calories. Thus, as your calorie consumption decreases, your excess weight also decreases.

Does this diet have cardiovascular benefits?

Vegan diet helps to keep cholesterol and blood pressure in control and heart diseases at bay as it completely relies on the consumption of heavy veggies and fruits. It has no saturated salt or fat in it.

It also helps to control diabetes.

Is the vegan diet risky for health in some way?

There are no side-effects or any other adverse effects on the health of the people who consume vegan diet.

Vegan nutrition

A healthy vegan diet includes vegetables, fruits, plenty of green vegetables, grain products, seeds, nuts and legumes.

  1. Protein: As long as calorie intake is perfect, a vegan diet meets the protein recommendations very easily. The key is to follow a varied diet. Vegan sources include chickpeas, peas, lentils, peanut butter, almonds, soy milk, rice, spinach, potatoes, whole wheat bread, broccoli and kale. These food contents are highly rich in proteins and if you would include anything out of these food contents into daily consumption, you would be able to meet RDA- Recommended Dietary Allowance (RDA) for an adult male easily:


  • 1 cup oatmeal, 1 cup soy milk
  • 2 slices whole wheat bread, 1 bagel
  • 2 Tablespoons peanut butter
  • 1 cup vegetarian baked beans
  • 5 ounces tofu, 2 Tablespoons of almonds
  • 1 cup broccoli, and 1 cup brown rice.
  1. Fats: Vegan diets are low in saturated fat and completely free from cholesterol. Therefore, it reduces weight, risks to chronic diseases like cancer and heart diseases. High- fat foods include margarine, oils, nut butters, nuts, avocado, seed butters and coconut.
  2. Vitamin D: Vitamin D is hard to find in the vegan diet. However, people who are exposed to sunlight can easily have requisite content of Vitamin D in their body. Vitamin D production can easily occur in people who are exposed to at least ten to fifteen minutes of summer sun on hands and face every day. You can also find Vitamin D in rice milk and soy milk.
  3. Calcium: Calcium is found in dark green vegetables, calcium –fortified soy milk and orange juice, tofu made with calcium sulfate and other foods eaten by vegans. Vegans should consume foods which are highly rich in calcium and use calcium supplements. On an average, an adult must consume 1000 milligrams per day.

Other sources of calcium include okra, turnip greens, soybeans, tempeh, almond, butter, broccoli, bokchoy, commercial soy yogurt.

  1. Zinc: Vegan diets can provide lots of Zinc in your daily consumption. Zinc is found in grains, legumes, and nuts.
  2. Iron: Dark green vegetables and dried beans are excellent sources of iron. They are better than meat. One must consume a high amount of iron and vitamin C to have good absorption of iron in the body. Sources of Iron are soybeans, lentils, blackstrap molasses, kidney beans, chickpeas, black-eyed peas, Swiss chard, tempeh, black beans, prune juice, beet greens, tahini, peas, bulghur, bokchoy, raisins, watermelon, millet, kale.
  3. Omega-3 Fatty Acids: Vegan diets have good sources of alpha- linoletic acid in their diets like flaxseed oil, flaxseed, tofu, canola oil, soybeans and walnuts which help to maximize the production of EPA and DHA in the body.