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Vegan Diet

VEGAN DIET 

A vegan diet is also known as a Plant-based diet. It excludes all types of animal products like meat, eggs, and dairy products like milk, cheese, and butter.

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VEGAN VS VEGETARIAN

VEGETARIANS

Vegetarians do not eat meat, fish, or poultry, but they consume dairy products like milk, butter, cheese and some eat eggs.

VEGAN
It is the same as the vegetarian diet, but they don't consume any products that come from animals. Mostly meat, fish, poultry, eggs, dairy, and honey are avoided.

Sometimes products that use animal products like leather, wool, and medicines derived from animals are also avoided.
Example
they don't use leather shoes or belts, woolen sweaters, fur coats, gelatin.

HEALTH BENEFITS
  • Vegan diets can help you lose weight
  • Lower risk of heart diseases
  • Lower cancer risk
  • It helps you to manage Diabetes

WHAT TO EAT

Here is sample 7 day vegan meal plan

While following a vegan diet, you can be on a shortage of few nutrients like protein, calcium, vitamin b12, and omega 3  fatty acids. you need to substitute these nutrients from  foods made from plants, like

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  • Protein: 
    • Nuts and seeds
    • Legumes such as peas, beans, and lentils
  • CALCIUM:
    • Dairy alternatives like soy milk, almond milk, coconut milk
    • Tofu and  fruits
  • Omega 3 fatty acids:
    •  vegetable oils, flaxseeds, and plant-based supplements
  • Iron:
    •  tofu, soynuts, spinach, peanut butter
  • Vitamin B 12: 
    • It is mostly not found in plants so you need to take supplements
  • Bread, pasta, rice are also an essential part of the diet
  • Make sure to have  lots of fruits and vegetables

VEGAN SNACKS

  • Fresh fruits
  • Roasted chickpeas
  • Chia pudding
  • Fruits and veggies smoothie
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  • Fruit bar 
  • Almond milk latte or coffee 
  • Rice cakes 
  • Avocado toast 
  • Edgy Veggie wraps
  • Popcorn made with vegetable oil
  • Veggies with hummus
  • Granola bar
  • Oatmeal with berries

credit: third party image reference

BOTTOM LINE

Keep in mind that a vegan diet is only as healthy as you make it. Products like "vegan" ice cream, cookies, and candy are tempting, but you don't want to overdo. If you eat high-fat and processed foods and supersize your portions, you'll gain weight and might end up with many of the same health problems you'd have on a meat-based diet.

When people follow it correctly, a vegan diet can be highly nutritious, reduce the risk of chronic diseases, and aid weight loss.




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