Vegan diet: A complete information for a beginner
A Vegan diet is a plant-based diet, which eliminates the
consumption of not only animals but also their products. This diet has gained
popularity over a couple of years for its benefit not only related to health
and weight loss but also its linkage to a better environment and ethical reasons.
The difference between being vegetarian or vegan is that vegetarians avoid only
animals (beef, chicken, fish) but vegans go a little beyond this and avoid all
food that comes from animals, for example, eggs, milk, cheese, honey, etc. and
replace them with vegetables, grains, nuts, and fruits.
consumption of not only animals but also their products. This diet has gained
popularity over a couple of years for its benefit not only related to health
and weight loss but also its linkage to a better environment and ethical reasons.
The difference between being vegetarian or vegan is that vegetarians avoid only
animals (beef, chicken, fish) but vegans go a little beyond this and avoid all
food that comes from animals, for example, eggs, milk, cheese, honey, etc. and
replace them with vegetables, grains, nuts, and fruits.
For some people vegan is only a diet but
for others it is a complete change of lifestyle. Many people apply its
principle beyond food and avoid animal products, cosmetics, clothes, medicines,
and anything which involves exploitation or mistreatment of animals. Vegan
products are getting higher in demand in the market worldwide.
for others it is a complete change of lifestyle. Many people apply its
principle beyond food and avoid animal products, cosmetics, clothes, medicines,
and anything which involves exploitation or mistreatment of animals. Vegan
products are getting higher in demand in the market worldwide.
Veganism focuses on food, ethics, and the environment.
Let’s discuss these points one by one in detail.
Let’s discuss these points one by one in detail.
What to Eat On Vegan Diet:
People adopt veganism to reduce weight
and avoid all the side effects that come from the hormones and medicines used
in animal agriculture. It is healthier to be vegan as avoiding animals and
their products may result in reduced body weight, lower levels of cholesterol,
decreased heart diseases, lowers blood sugar levels, and improves kidney
functions and also prevents cancer. With an increase in the popularity of vegan
food, people are looking for more and more vegan substitutes and alternate
recipes that can replace animals and dairy products, without spoiling the taste. BBC goodfood is one of an
amazing online food forum that provides vegan
recipes on one click. Getting Vegan
meals from online grocery stores
is also trending. Some online blogs are also exclusively related to vegan food
and its benefits. Vegan food can put you to a risk of nutrients deficiency if
it is not properly planned, so before starting a vegan diet it is advisable to
consult registered nutritionists and dietitians to reap its full benefits. If
you are a beginner than the essential items in your grocery list should be.
and avoid all the side effects that come from the hormones and medicines used
in animal agriculture. It is healthier to be vegan as avoiding animals and
their products may result in reduced body weight, lower levels of cholesterol,
decreased heart diseases, lowers blood sugar levels, and improves kidney
functions and also prevents cancer. With an increase in the popularity of vegan
food, people are looking for more and more vegan substitutes and alternate
recipes that can replace animals and dairy products, without spoiling the taste. BBC goodfood is one of an
amazing online food forum that provides vegan
recipes on one click. Getting Vegan
meals from online grocery stores
is also trending. Some online blogs are also exclusively related to vegan food
and its benefits. Vegan food can put you to a risk of nutrients deficiency if
it is not properly planned, so before starting a vegan diet it is advisable to
consult registered nutritionists and dietitians to reap its full benefits. If
you are a beginner than the essential items in your grocery list should be.
- Fruits (Fresh, Frozen, Dried)
- Vegetables
(Fresh,
Frozen, Canned.) - Legumes
(Canned,
Dried, Fresh) - Nuts
and seeds - Dairy
Substitutes. - Whole
grains and their products. - Some
boxed/packaged items.
Let’s discuss vegan-friendly foods in
more detail along with some useful links.
more detail along with some useful links.
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Joshua Wold made this free image, you can also download it from his website {https://veganfoodpyramid.com/} Fruits:
Fruits are essential in a vegan diet and consuming them in a reasonable quantity can help in obtaining antioxidants, phytochemicals, and polyphenols. They are rich in fiber.
You can eat the fruit directly or can use them in making smoothies, fruit salads, and desserts.
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Nuts and seeds:
Nuts and seeds are an essential source of nutrients and lead to
better heart health and weight management, but since they are rich in calories
so they need to be taken in moderate amount
better heart health and weight management, but since they are rich in calories
so they need to be taken in moderate amount
- Nuts (almonds, cashews, pistachios, walnuts,
pine nuts, hazelnuts, chestnuts, brazil nuts, macadamia nuts, peanuts, pecan,
pine nuts) - Seeds (chia, flax, hemp, pumpkin, sesame, sunflower)
Nuts and seeds can be tossed in salads
or garnishing. They can be used in making a variety of delicious sauces
or garnishing. They can be used in making a variety of delicious sauces
- Read link for nutty sauce recipes: https://www.theedgyveg.com/2020/03/12/walnut-pasta-sauce-vegan/
There are some online
forums that provide a free
vegan diet plan for 2 weeks while some blogs provide awesome vegan-friendly recipes.
forums that provide a free
vegan diet plan for 2 weeks while some blogs provide awesome vegan-friendly recipes.
Health benefits of a Vegan diet:
Health is closely linked to the diet
and lifestyle of a person. Eating meat in excess is bad for our health as it
increases blood pressure, cholesterol which leads to heart diseases and stroke.
According to the World
Health Organization, red meat
was classified in Group 1, as a cause of cancer to humans. Studies have also shown
some linkage between cancer and eating meat (red meat in particular) and
processed food. The hormones and medicines used by the livestock industry to
increase the production of meat and its products are harmful to human
consumption. Eating vegetables and plant-based diets has many positive effects
on the human body. Vegan diet, if followed properly is packed in nutrients and since
it is low in saturated fats, it leads to lower levels of type II diabetes,
improved heart health and it also protects against cancer. Skin and hair health
also improves. Aren’t these benefits enough for you to change your lifestyle
and adopt Vegan ways of life?
and lifestyle of a person. Eating meat in excess is bad for our health as it
increases blood pressure, cholesterol which leads to heart diseases and stroke.
According to the World
Health Organization, red meat
was classified in Group 1, as a cause of cancer to humans. Studies have also shown
some linkage between cancer and eating meat (red meat in particular) and
processed food. The hormones and medicines used by the livestock industry to
increase the production of meat and its products are harmful to human
consumption. Eating vegetables and plant-based diets has many positive effects
on the human body. Vegan diet, if followed properly is packed in nutrients and since
it is low in saturated fats, it leads to lower levels of type II diabetes,
improved heart health and it also protects against cancer. Skin and hair health
also improves. Aren’t these benefits enough for you to change your lifestyle
and adopt Vegan ways of life?
How to Start Transitioning to a Vegan Diet:
For some people changing eating
patterns and lifestyles overnight is easy and possible while for others it is
not. Don’t worry if you fall into the second category. We have a few tips for
you that can help in this transitioning process.
patterns and lifestyles overnight is easy and possible while for others it is
not. Don’t worry if you fall into the second category. We have a few tips for
you that can help in this transitioning process.
- Set
your goal and work on it at your own pace. - Make
changes to your meals slowly and gradually. - You
can change one meal a day. Make vegan breakfast for a week, then add Vegan
lunch in the second week and finally vegan dinner in the third week. - Set
a time limit and within that time change one product at a time to vegan product,
like switching cow’s milk to soy milk, etc. - Make sure you are following the changes
religiously. - Don’t
forget to take diet
supplements, especially
vitamin B12.
You can also join some Facebook
pages where you can
connect with other Vegans and learn something from their experience.
pages where you can
connect with other Vegans and learn something from their experience.
Vegan Ethics:
The deep-rooted concept of our society
that animals are here for us to use in whatever ways we want is opposed by
veganism. This concept not only affects our food preferences but shapes our
ethical boundaries as well. Ethical vegans believe in cruelty-free life for
animals and take this concept to all the products and things they need for
themselves.
that animals are here for us to use in whatever ways we want is opposed by
veganism. This concept not only affects our food preferences but shapes our
ethical boundaries as well. Ethical vegans believe in cruelty-free life for
animals and take this concept to all the products and things they need for
themselves.
Damage to animals:
Veganism also revolves around the
concept of living an ethical life. Vegans are not only strict about their food
choices but their lifestyle too. They believe in cruelty-free products that don’t
harm animals. They believe in not harming animals either directly, by fishing
or hunting, or indirectly by supporting their products as consumers. Some
vegans don’t even visit Zoo, circus, and horse race as they believe that animals
also have a right of living a free life as we humans have. According to The Vegan Calculator, more than 150 billion animals are
slaughtered every year. Their link also gives information about the animals
being killed for food every second. There are lots of industries that make
their products from animal skin, teeth, and bones. Pharmaceutical industries
check their products on animals before making them available in the market. All
this inhumane treatment is opposed by vegans who support cruelty-free products.
With an increase in the awareness of animal rights and vegan diet more and, more
companies are launching their vegan products.
concept of living an ethical life. Vegans are not only strict about their food
choices but their lifestyle too. They believe in cruelty-free products that don’t
harm animals. They believe in not harming animals either directly, by fishing
or hunting, or indirectly by supporting their products as consumers. Some
vegans don’t even visit Zoo, circus, and horse race as they believe that animals
also have a right of living a free life as we humans have. According to The Vegan Calculator, more than 150 billion animals are
slaughtered every year. Their link also gives information about the animals
being killed for food every second. There are lots of industries that make
their products from animal skin, teeth, and bones. Pharmaceutical industries
check their products on animals before making them available in the market. All
this inhumane treatment is opposed by vegans who support cruelty-free products.
With an increase in the awareness of animal rights and vegan diet more and, more
companies are launching their vegan products.
Vegan shoe brands:
Below are some of the shoe brands (100%
vegan) that are exclusively vegan and cruelty-free:
vegan) that are exclusively vegan and cruelty-free:
Vegan cosmetics brands:
Below are some of the cosmetics brands
(100% vegan) that are exclusively vegan and cruelty-free:
(100% vegan) that are exclusively vegan and cruelty-free:
Vegan clothing brands:
Below are some of the clothing brands
(100% vegan) that are exclusively vegan and cruelty-free:
(100% vegan) that are exclusively vegan and cruelty-free:
Veganism and the environment:
Prevents air pollution:
Factory farms stink a lot. They not
only stink but causes a lot of air pollution. The animals produce a lot of
methane gas in their farts and nitrous oxide in their manure, which causes
climate change. If more plants and trees were grown in the land needed for this
livestock, the world could have become a better place to live. According to the
UN report, cattle-rearing produces more greenhouse
gases than driving cars and other vehicles.
only stink but causes a lot of air pollution. The animals produce a lot of
methane gas in their farts and nitrous oxide in their manure, which causes
climate change. If more plants and trees were grown in the land needed for this
livestock, the world could have become a better place to live. According to the
UN report, cattle-rearing produces more greenhouse
gases than driving cars and other vehicles.
Prevents water pollution:
Each year tons of animal wastes are
discharged in water channels, thus polluting water resources. The amount of
water needed to grow one pound of beef is approximately 1800 gallons, whereas
it takes just 34 gallons of water to grow one pound of potatoes. The livestock
industry is the largest user of freshwater, as a huge quantity of water is
needed for drinking and washing animals. All these factors suggest that veganism
helps in water conservation and reducing water pollution.
discharged in water channels, thus polluting water resources. The amount of
water needed to grow one pound of beef is approximately 1800 gallons, whereas
it takes just 34 gallons of water to grow one pound of potatoes. The livestock
industry is the largest user of freshwater, as a huge quantity of water is
needed for drinking and washing animals. All these factors suggest that veganism
helps in water conservation and reducing water pollution.
Vegan Society:
The oldest vegan society in the world
is The Vegan Society which was founded in the United Kingdom by Donald
Watson. Every year on 1st November vegans celebrate World Vegan Day.
is The Vegan Society which was founded in the United Kingdom by Donald
Watson. Every year on 1st November vegans celebrate World Vegan Day.
