What is a Vegan Diet?

The rise of new diet plans and fad fitness routines has left many people to think, “Do I really need any of this”?

Understanding what some of these diets are and how they work can let you decide if one could be better for your goals and lifestyle.

A vegan diet is one of the most popular diet plans to hit the scene. Vegetarian lifestyles have been around since the beginning of time, but only recently have people started to look at removing dairy and other animal products from their diet.

What Can You Eat?

With a vegan diet, you can eat anything that is not made from animal sources or uses animal products in the product creation process.

This means no meats, eggs, or dairy products for a start. Also, avoid whey, cheese flavors, and other ingredients typically seen in processed foods that contain animal-based ingredients.

This leaves you with a world of fresh fruit, vegetables, grains, beans, nuts, seeds, legumes and other food that does not contain animal products.

Why Go Vegan?

There are a host of reasons why someone would choose to switch to a vegan diet.

Typically, there are three main reasons to go vegan:

1. Personal health. Research shows that a vegan diet can be beneficial for a healthier heart, lowering the risk for heart disease and even some cancers.

● A plant-based diet that has a shortage of animal products has also been shown to lower inflammation and reduce the risk of obesity caused illnesses.

● If you are concerned about the effect that a particular food has on the human body, a plant-based diet could be beneficial for you.

2. Ethical perspective. Many people disagree with the concept of animal agriculture. They see the need for animals dying for food as cruel, unnecessary, and unsustainable.

● There’s no doubt that confined animal feeding operations (CAFOs), in particular, are very cruel to the animals.

● For many, the ethical argument is resolved by using only meat from animals that are treated humanely.

● If you are concerned about the health and welfare of animals, switching to a vegan diet could help you to feel more ethically secure.

3. Environmental sustainability. Recent research has shown that animal agriculture is a contributor to global climate change. Many factory-farmed animals such as chickens, pigs, and cows outnumber humans by over five times. This number of animals could be unsustainable to feed and grow.

● In other words, growing this number of animals draws a large amount of water and food supply.

● In addition, CAFOs produce huge amounts of pollution to a large area surrounding the facility. For example, the runoff of pollutants into the land, nearby streams and rivers, and the water tables is disturbing.

Is a Vegan Diet for You?

You now have a brief overview of what a vegan diet entails, and why people would choose to switch to eating plants over animal products.

A vegan diet is not for everyone. Additionally, it's not a quick fix for an unhealthy lifestyle.

Yet, when performed properly, a vegan diet can be one of the most effective ways to ensure that you are lowering your risk for chronic diseases, living longer, and giving back to the earth in a sustainable way.

5 Foods You Need to Include in a Vegan Diet

A vegan diet is one of the healthiest diets you could engage in when it's done properly. On the other hand, some people struggle to find foods that are not only healthy but also tasty and calorie rich to support their busy lives.

Remember that the bulk of calories for most people’s diet will come from meat. When these meats are removed from your diet, it’s crucial to fill your calorie needs with foods that are rich in protein and healthy fats.

Here are 5 foods that it’s important to include in your vegan diet.

Pumpkin Seeds

Hands down, pumpkin seeds are the most underrated and underutilized food source for anyone looking to grow stronger. Not only are pumpkin seeds super healthy because they’re loaded with good fats and are high in fiber, but they also contain a very impressive spectrum of amino acids.

Pumpkin seeds are especially rich in an amino acid called leucine, which is crucially important in protein signaling after a workout. Pumpkin seeds are nearly 50% protein by weight and 50g/day would provide you with a great source of post-workout protein.

Oatmeal

Oatmeal is, perhaps, the king of breakfasts. Vegan or not, it’s beneficial to include oatmeal in your nutrition program. Oatmeal contains a very wide spectrum of amino acids, fiber (both soluble and insoluble), and provides a complex source of carbohydrates.

Oatmeal will help you feel full and refreshed all day long while being super nutritious.

High Glucose Fruit

This is a food category that’s highly beneficial to include in your diet. Eating fruit that is high in glucose, like mangoes, apples, bananas, and guava, is a great way to rapidly replenish muscle glycogen levels. This makes them the perfect post-workout snack to combine with your protein.

Fruit will also serve as a major source of micronutrient values in your diet, so ensure that you don’t miss this food category.

Soy

Over the years, the discussion for soy has been very oppositional. Soy is a bean that has been used for millennia to provide a good source of protein, while being low in fat and carbohydrates. Soy provides a great spectrum of amino acids and is considered a complete protein.

Soy also contains a good supply of omega fatty acids, making it a great substitute for fish and other omega-rich meats.

Sprouted Grains

Traditional bread is made from processed flour and processed wheat. To support your health, consider using sprouted grains, instead.

Sprouted grains are unique in the sense that they undergo very little processing and are very dense in calories.

Sprouted grains are created by germinating the plant and consuming it very early on. This leads to a very dense and nutritious punch that also contains a very low glycemic index and better bioavailability.

Include sprouted grains in your grocery list if you are a fan of whole-grain bread and nutritious foods.

Thriving on a Vegan Diet

Many people see a vegan diet as one where you cannot eat anything. In contrast, if you are still actively seeking variability in your food choices, you will notice that there is still a huge array of foods you can eat for optimal performance, health, and longevity.

In order to thrive on a vegan diet, eat these five foods and continue to actively seek other nutrient-rich sources of protein, carbohydrates, and fats.

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Cheers, Helene Malmsio

Related Reading: https://www.discoveryhub.net/vegan-diet-guide.html

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