Vegan — food for healthy life
Vegan food is plant-based food avoiding all animal foods such as meat, fish, shellfish and insects, dairy, eggs and even honey.
Who adopt Veganism are strict vegetarian who consumes no food other than plant based food. Even they don’t use animal based cloths and other accessories.
“Veganism is a philosophy and way of living which seeks to exclude-as far as is possible and practicable-all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose; and by extension, promotes the development and use of animal-free alternatives for the benefit of animals, humans and the environment. In dietary terms it denotes the practice of dispensing with all products derived wholly or partly from animals.”
Also Read: 25 Best Vegan Indian Food Dishes to Try
On a vegan diet, you can eat foods made from plants, including:
As soon you adopt Vegan food, you will find a whole new world of exciting foods and flavors opening up to you.
A vegan diet is richly diverse and comprises all kinds of fruits, vegetables, nuts, grains, seeds, beans and pulses, all of which can be prepared in endless combinations that will ensure you’re never bored.
From curry to cake, pasties to pizzas, all your favorite things can be suitable for a vegan diet if they’re made with plant-based ingredients.
What You Can Eat
On a vegan diet, you can eat foods made from plants, including:
- Fruits and vegetables.
- Legumes such as peas, beans, and lentils.
- Nuts and seeds.
- Breads, rice, and pasta.
- Dairy alternatives such as coconut milk, soy-milk and almond milk.
- Vegetable oils, mustard oil & olive oil.
What You Can’t Eat
Vegans can’t eat any foods made from animals, including:
- Beef, pork, lamb, and other red meat
- Chicken, duck, and other poultry
- Fish or shellfish such as crabs, clams, and mussels
- Eggs
- Cheese, butter
- Milk, cream, ice cream, and other dairy products
- Mayonnaise (because it includes egg yolks)
- Honey
Health Benefits
Various Studies show that vegans have better heart health and lower odds of having certain diseases.
Those who skip meat have less of a chance of becoming obese or getting heart disease, high cholesterol, and high blood pressure.
Vegans are also less likely to get diabetes and some kinds of cancer, especially cancers of the GI tract and the breast, ovaries, and uterus in women.
Going vegan might even help you live longer, especially if you also cut down on your daily calories.
Better weight control may be one reason for all of these health benefits. Vegans have a lower body mass index (BMI) than people who eat animal-based products.
Good nutrition is another perk. Fruits, vegetables, whole grains, and nuts are staples of the vegan diet. These foods are rich in fiber, antioxidants, and compounds that help protect against diseases like diabetes and cancer.
Risks avoiding by carefully choosing diet as per body required minerals:
A vegan diet is healthy overall but avoiding animal protein can short-change you on a few nutrients, like protein, calcium, omega-3 fatty acids, zinc, and vitamin B12.
You need protein to power all the chemical reactions in your body.
Calcium strengthens your bones and teeth.
Omega-3 fatty acids keep your cells healthy and protect your heart by shielding against heart disease and stroke.
These nutrients are especially important for children’s growing bodies and for pregnant women.
You can find substitutes for most of these essential nutrients in plant-based foods like:
- Protein: nuts, soy, beans, peas, lentils
- Calcium: soy milk, fortified orange juice, tofu with calcium, broccoli, kale, almonds
- Omega-3 fatty acids: flax-seeds, vegetable oils, plant-based supplements
- Iron: tofu, soy nuts, spinach, peanut butter, fortified cereals
Also read: Organic food — An Ancient Culture in India
Originally published at http://hearmeout.co.in on August 6, 2021.