As we all know, vegan diets have gained a lot of popularity. And a lot of people have decided to jump on the bandwagon of vegan eating for ethical, environmental and health reasons. There is no lie in the fact that if this diet is done right, it can result in various health benefits, and can be fantastic for improving blood and sugar controls. Nevertheless, it has some cons too because a diet based exclusively on plant-based foods may increase the risk of nutrient deficiencies.
WHAT IS A VEGAN DIET?
A vegan diet is also known as veganism. It is a way of living that excludes all forms of animal exploitation and cruelty, which includes food, clothing and any other purposes. There are plenty of reasons why people follow a vegan diet out of which most usually opt for them due to ethics and environmental concerns, but it can also be because of improving health.
DIFFERENT TYPES OF VEGAN DIETS:
There are quite a few kinds of vegan diets, but the most common ones are:
WHOLE-FOOD VEGAN DIET:
This is the most popular form of vegan diet which is mostly followed by most people. It is a diet based on a wide variety of whole plant foods like fruits, vegetables, whole grains, nuts, seeds and legumes.
RAW FOOD VEGAN DIET:
This is a vegan diet based on fresh fruits, vegetables, nuts, seed and plant-based food, which is cooked on shallow temperatures, which leaves food almost raw.
JUNK-FOOD VEGAN DIET:
A vegan diet lacking in whole plant-based food and relies on mock or faux meats and cheeses, vegan desserts and other heavily processed vegan foods.
FOODS TO AVOID IN VEGAN DIET:
Vegans avoid eating any animal foods, as well as any foods that contain ingredients derived from animals as well as dairy products which primarily includes:
Meat and poultry: All kinds of meats such as beef, lamb, chicken, turkey, etc.
Fish and seafood: All types of fishes, shrimps, crabs and lobsters, etc.
Dairy: Milk, yogurt, cheese, butter, creams, etc.
Eggs: From chicken, ostriches, etc.
Bee products: Honey, bee pollen, etc
FOODS TO EAT IN VEGAN DIET:
Health-conscious vegans substitute animal product with plant-based food options which include:
Legumes: Foods such as beans, lentils and peas are an excellent option for vegan eaters, as they are the source of many nutrients.
NUTS AND NUTS BUTTER:
Dry fruits and all kinds of nuts are good options. Also, butter such as almond butter and peanut butter are suitable substitutes for dairy butter.
Seeds: Chia, sunflower, and flax seeds are excellent choices for vegan eaters as they have the right amount of protein and beneficial omega-3 fatty acids.
Plant-based milk and yogurts: Milk like almond milk, oat milk are good options for calcium intakes.
Fruits and vegetables: Both are great for the body and are very filling. They are also outstanding for increasing your nutrient intake. Examples include leafy greens and kale that are excellent sources of fibre.
Although a lot of people choose vegan diets for an environmental reason and for the sake of animal cruelty, it is an incredible option for having good health and if done right with consistency, it can serve you with an overall positive wellbeing.