Animal products like meat, dairy, and eggs are not included in a vegan or plant-based diet. A vegan diet can be very nutritious, lower the risk of chronic diseases, and help people lose weight if they follow it correctly.
Concerns about their health, the welfare of animals, or the environment are leading an increasing number of people to adopt vegan diets. According to a survey conducted by Gallup in 2018, approximately 3% of Americans are completely vegan, and sales of plant-based foods are rising.
The typical vegan diet is low in saturated fat and high in nutrients. The diet may reduce the risk of type 2 diabetes, protect against cancer, and improve heart health, according to research. However, people who only consume plant-based foods need to be more aware of how to get certain nutrients, such as iron, calcium, and vitamin B-12, that are typically obtained from omnivorous diets.
In this article, we examine the vegan diet in depth, including its benefits and drawbacks for the body and mind, as well as important considerations to make before attempting it.
What exactly is veganism?
Westend61/Getty Images A vegan diet only includes plant-based foods. Meat, dairy, and eggs are all off-limits to those following this diet. Honey is also avoided by some people. Veganism can be a lifestyle choice or a dietary choice for some people.
Clothing, soap, and other products that use or contain animal parts, such as leather and animal fur, may also be avoided by vegans. As a sustainable diet, some people adopt this way of life for its environmental benefits.
Beans, nuts, seeds, fruits, and vegetables are frequently included in vegan diets. A wide variety of these foods will supply you with a variety of essential vitamins, minerals, healthy fats, protein, and other nutrients.
However, people who follow this diet should make sure to get the essential nutrients that are typically found in animal products. Iron, protein, calcium, vitamin B-12, and vitamin D are among these nutrients. Veganism versus vegetarianism The primary distinction between vegetarians and vegans is that, despite not eating meat (from cows, pigs, chicken, or fish), vegetarians consume dairy products, eggs, or both. Products containing animal products are out of the vegan diet.
Because the vegan diet is more restrictive, individuals will need to pay more attention to the sources of their nutrients in order to meet their daily dietary requirements.
Benefits of being Vegan on Health and Environment
Benefits
A vegan diet can provide all a person needs in terms of nutrients and can eliminate some of the potential dangers that have been linked to harmful animal fats by research. A number of health benefits, including the ones listed below, have been linked to the vegan diet by research.
Better heart health Vegan diets have a number of benefits for the heart.
A large 2019 study by Trusted Source found that adults who ate more plant-based foods and less animal foods had a lower risk of heart disease and death.
Saturated fats are found primarily in animal products like meat, cheese, and butter. Consuming foods that contain these fats raises cholesterol levels, as stated by the AHA's Trusted Source. Cholesterol levels that are high raise the risk of heart disease and stroke.
Plant foods also have a lot of fiber, which the AHA-Trusted Source says helps your heart. Plant-based vegetables and grains are the best sources of fiber, whereas animal products contain very little or none at all.
Additionally, vegans typically consume fewer calories than traditional Westerners. A lower body mass index (BMI) and a lower risk of obesity, a major risk factor for heart disease, can be achieved by eating a moderate amount of calories.
Reduce cancer risk Veganism may reduce a person's cancer risk by 15%, according to a 2017 review. Plant foods may provide this health benefit because they contain a lot of fiber, vitamins, and phytochemicals, which are biologically active compounds found in plants that protect against cancer.
There has been mixed evidence regarding the effects of diet on cancer risk.
Red meat, on the other hand, has been linked to colorectal cancer, prostate cancer, and pancreatic cancer, according to a report from the International Agency for Research on Cancer.
Additionally, the agency states that processed meat may contribute to colorectal cancer and is carcinogenic.
These potential dangers are eliminated by avoiding red and processed meats in the diet.
Weight loss The body mass index (BMI) of vegans tends to be lower than that of those on other diets.
In a 2015 study, the researchers found that vegan diets were better at providing macronutrients than omnivorous, semi-vegetarian, and pesco-vegetarian diets, as well as more effective at weight loss. People can manage their weight by substituting low-calorie plant-based foods for many animal-based foods, which contain a lot of fat and calories.
Health Benefits:
Lower Risk of Chronic Diseases: A well-planned vegan diet is rich in fiber, antioxidants, and essential nutrients, which can reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and some types of cancer.
Weight Management: A vegan diet can help individuals maintain a healthy weight, as plant-based foods are often lower in calories and fat compared to animal products.
Improved Gut Health: Vegan diets are rich in fiber, which promotes healthy gut bacteria and can improve digestive health.
Ethical Benefits:
Animal Rights: Veganism eliminates the exploitation of animals for food, clothing, and other purposes, promoting a more compassionate and ethical lifestyle.
Better Farming Practices: Veganism supports the use of more sustainable and cruelty-free farming practices, reducing the harm inflicted on animals and the environment.
Environmental Benefits:
Lower Carbon Footprint: The production of animal products contributes to a significant amount of greenhouse gas emissions and deforestation, which contributes to climate change. Veganism reduces this impact and helps combat climate change.
Reduced Water Usage: Animal agriculture is a major user of water, and adopting a vegan diet can significantly reduce water usage and protect valuable resources.
Considerations regarding nutrients when following a vegan diet
Because a vegan diet excludes some nutrients from the diet, individuals must carefully plan their meals to avoid nutritional deficiencies. Before starting a vegan diet, people might want to talk to a doctor or a dietitian, especially if they already have health problems.
A vegan diet may lack important nutrients like:
B12 vitamin: Primarily found in animal products, vitamin B-12 is present. The nerves and red blood cells are shielded by it. Fortified cereals and plant milks, nutritional yeast, and yeast spreads are plant-based sources of this vitamin.
Iron: Iron is necessary for healthy blood. Good sources include dark leafy greens and beans.
Calcium: Calcium is necessary for healthy bones. Consuming leafy greens, tofu, and tahini will help maintain calcium levels.
D vitamin: Vitamin D helps to strengthen the bones and teeth and protects against cancer and some chronic diseases. Vitamin D levels can be raised by getting enough sun exposure and eating foods high in vitamin D on a regular basis.
Fats called omega-3s: Significant for heart, eye, and mind capability, there are three sorts of omega-3 unsaturated fat: ALA, EPA, and DHA While seaweed and algae are the only plant sources of EPA and DHA, walnuts and flaxseeds are excellent sources of ALA.
Zinc: Zinc is necessary for DNA damage repair and the immune system. Zinc is abundant in beans, nuts, nutritional yeast, and oats.
Iodine: The thyroid needs iodine to function. Seaweeds and fortified foods are examples of plant-based sources.
When deciding whether to take supplements or eat more foods that are fortified, a person might want to talk to their doctor.
In conclusion, veganism offers numerous benefits for individuals, animals, and the environment. It's a simple way to promote a healthier, more ethical, and sustainable lifestyle. However, it's important to ensure that a vegan diet is well-planned and balanced to meet all nutritional needs.
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