ALL ABOUT VEGAN DIET

DO YOU KNOW ABOUT VEGAN DIET ?

A person who follow the diet which do not contain any animal product even not milk and butter to show their concern towards animals and environment is known as vegan. 

Clothes or any other products which are made from animal are also avoided by vegan. And the whole practice is known as Veganism.

From research it have been noted that about 3% of American follows vegan diet.

There is difference between veganism and vegetarian.

Vegetarian : A person who do not eat only animal meat or sometimes eggs but do not avoid milk, cheese, butter, and other milk products is known as vegetarian.

Veganism : A  person who do not eat any animal product and avoid even animal based clothing is known as vegan and practice is known as veganism.

Food items that can be eat in vegan diet

Legumes like pea, lentils and beans

Fruits and vegetables

Wheat and rice

Seeds and nuts

Vegetable oils

Coconut milk, soymilk and almond milk

There are some alternatives of vegan diet

Milk can be replace with coconut milk, soya milk, almond milk.

 

Cheese can be replace with tofu.

Normal bread with whole wheat bread.

Butter with vegan peanut butter.

Normal cookies and cake with vegan cookies and cake.

ADVANTAGES OF VEGAN DIET

Helps in weight lose

As compare to non vegan person it have been noticed that person with a vegan diet can easily looses his/her weight because the intake of heavy and fatty food decreases.

Helps in heart health

It have been noticed that the person who follows vegan diet have much lesser chance of heart risk as compare to non vegan because it manage the high blood pressure and other heart disease and gives you a 75% much lesser problem of heart compare to non vegan one.

Helps in cancer problem

It have been noticed that a person with vegan diet have 15% lesser risk of cancer than non vegan person. Thus helps in lowering the cancer chance.

Helps in blood sugar 

The person who follows vegan diet have low chance of blood sugar because the diet only includes plant based food items, nuts, legumes, fruits and vegetables that helps in blood sugar.

NUTRIENTS THAT CAN'T BE FORGET BY VEGANS

By following the vegan diet there are many nutrients which left behind that are very much needed for our body so to avoid the nutritional deficiencies we should consult to doctor or dietitian and have those nutrients.

Vegan diet may be low in nutrient like :

CALCIUM

Mainly we get calcium from milk but in vegan diet we can have it from tofu and green vegetables as calcium is most important for our bones.

OMEGA-3 FATTY ACID

The main source pf omega-3 fatty acid is fish mainly salmon so a person who follows vegan diet can have it from flaxseeds and walnut because omega-3 fatty acid is much needed for heart, brain and eyes.

VITAMIN D

We gets mainly vitamin D from dairy products and fish like salmon. In vegan diet we can replace it by almonds, soymilk and oranges.

VITAMIN B12

Mainly vitamin B12 is found in poultry, fish, meat and dairy products. There is a high chance of deficiency of vitamin B12 in vegan diet. A person should consult a doctor for supplement, as it plays a major role in transform food energy into our body and aids in brain.

IRON

The best source of iron is animal protein so vegans can substitute it with green leaf vegetables, beans and legume.

RECEPIES NAME FOR INDIAN VEGANS

Methi paratha with whole grain flour.

Sabudana khichdi

Vegan chickpea curry

Coconut chutney

Vegan dal makhni and much more.

CONCLUSION

From this blog we come to known all about vegan diet their advantages and nutritional deficiencies it is best to have a proper balance diet. But for those who shows their concern about animals and environment and follows veganism it is necessary to take proper nutrition as every nutrient have its own function in our body so consult a dietitian or doctor before you start vegan diet.