Vegan diet: everything you need to know, from its food to its benefits

Let’s find out everything there is to know about the vegan diet: its benefits, its side effects and what to eat.

There are several reasons why a person may decide to follow a vegan diet, such as ethical, religious or environmental ones. People may also choose it to find a balanced food regime based mostly on fruits, vegetables, and carbohydrates.

For those who do not know, a vegan diet is based mainly on elements of natural origin, while it excludes all products of animal origin, such as meat and fish. In addition, vegans do not eat products derived from animals, such as cheese, eggs, milk, etc.

According to studies, there are a number of health benefits associated with this diet, including reduced risk of cardiovascular disease. In addition, the NIH states that these diets may lower the risk of developing hypertension, diabetes and some types of cancer. Are you ready to learn more? Let’s find out everything about veganism!

What is the vegan diet: a sample menu

Vegan diet: everything you need to know, from its food to its benefits
Photo source: https://pixabay.com/it/cassette-colori-cibo-1834416/

As mentioned above, this particular diet forbids the consumption of animal or of animal origin foods. So, vegans do not eat:

  • Meat and its derivatives
  • Fish
  • Milk
  • Cheese
  • Eggs
  • Honey

A well-balanced vegan menu includes fruit, vegetables, cereals, legumes, oilseeds, dried fruits, and carbohydrates. Moreover, vegans eat foods such as soy, seitan, tofu and tempeh, often considered meat substitutes. They are the protagonists of many tasty recipes.

Vegan diet: benefits and side effects

Even if some people do not approve this diet, it actually has many benefits. First of all, if you choose to follow this food regime, you also choose a diet that decreases the risk of obesity, hypertension, diabetes mellitus type 2 and also cardiovascular diseases.

Moreover, just eating natural foods allows your body to take high quantities of fiber and antioxidants, thanks to seasonal fruits and vegetables. The vegan diet is also useful for the management of cholesterol and to reduce to saturated and trans fat, replacing them with unsaturated ones. You can also replace butter with olive oil, avocado and nuts.

The vegan diet does not have actual side effects. There are no particular risks, if not some cases of iron deficiency anemia. Actually iron is more easily absorbed from meat products thant from vegetable ones. This causes fatigue, but it can be solved with supplements.

In any case, if you want to get closer to this world, ask a doctor and nutritionist first.

Dieta vegana
Photo source: https://pixabay.com/it/verdure-avocado-vegan-veggies-2338824/

Slimming vegan diet for weight loss

The slimming vegan diet is studied to ensure a weight loss. In this case, the most common mistake is to think that it is enough to eat only fruits, vegetables, and other foods poor in fat to lose weight. Actually… nothing could be more wrong!

The best thing to do is following a balanced diet, rich in protein and fat. For this reason, as always, the best advice we can give you is to create your diet with your doctor or dietician. They can make a list of foods and recipes that are suitable for your body. This is the only way to ensure a weight loss while keeping your body healthy.

An environmental choice

According to Reilly Park, a member of the IOC – animal rights, choosing a vegetal diet is the most significant influence individuals can have on the environment.

“Animal breeding requires a massive amount of water resources, food and transports to meet the high demands of human beings’ food consumption” said Park. “Every cow produces 100 liters of methane every day, which is the equivalent of a car burning 235 gallons of gas. With this fact in mind, imagine how much less negative of an impact on the environment would be eating plants over animals“.

According to The Water Footprint Network, high impact environmental vegetal productions are still less expensive than meat productions. “Practicing veganism does not involve just our taste buds” said Park. “When you choose to eat vegan, you choose to protect water, air, soil, animals, the planet and your health”.

Photo source: https://pixabay.com/it/cassette-colori-cibo-1834416/, https://pixabay.com/it/verdure-avocado-vegan-veggies-2338824/

ultimo aggiornamento: 20-01-2019