Vegan diet
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A vegan diet is part of a lifestyle that excludes the
consumption or use of any products made from animals or derived from animal
proteins, as well as foods that are processed using animal products, such as
refined white sugar and some wines. It’s easy to confuse a vegan diet with a
vegetarian diet; the main difference is that vegetarians do not eat meat but
will continue to consume dairy products and eggs, while vegans consume no
animal produce at all.
Plant-based diets can do wonders for both your health
and the health of the environment. They involve eating only plant-based food
products. Vegan diets can be a highly nutritious choice, as these are low in
saturated fat and rich in nutrients.
Vegan diets can help protect bone and heart health,
and lower the risk of cancer. Supplements may replace levels of certain
nutrients that are found in meat, such as vitamin B-12.
Most vegans will also avoid the use of all personal
and household products tested on animals, and avoid purchasing and using all
animal-derived non-food products, such as leather, fur, and wool.
Veganism is now much more mainstream because of
celebrities who have gone the vegan route such as Beyonce and Jay Z and high
profile personalities like Bill Clinton.
Benefits of a vegan diet
Since
vegan diets involve eating more fruits and vegetables, they offer a wide range
of health benefits. For one, they reduce the risk of cardiac ischemia by four
percent with each serving of produce a person consumes. Those who had eight
daily servings of fruits and vegetables lowered their risk for the disease by
22 percent.
Skipping animal-derived products can also help you
reduce your saturated fat and cholesterol intake. This in turn can help boost
your HDL (good) cholesterol and lower your LDL (bad) cholesterol and
triglycerides – all of which may reduce your risk of heart disease.
Vegan diets also lower blood sugar levels in
diabetics, and may be able to provide complete relief to systemic distal
polyneuropathy symptoms – a condition in diabetics that causes sharp, burning
pain. Moreover, vegan diets have positive effects in people with different
types of arthritis; vegans experience improvements in symptoms such as pain,
joint swelling, and morning stiffness.
Vegan diets generally contain more soy products,
which may offer some protection against breast cancer. Avoiding certain animal
products like dairy may also help reduce the risk of prostate, breast, and
colorectal cancers.
Vegan diets also improve bone health, reduce obesity,
and have anti-aging properties. They additionally provide more fiber and
antioxidants, and they appear to be richer in potassium, magnesium, folate, and
vitamins A, C, and E.
Food items
typically found in a vegan diet
Vegans avoid all foods sourced from animals like meat
and fish, as well as animal-derived products, like eggs, dairy or even honey.
Replacements include foods rich in iron and protein such as beans and pulses,
lentils, whole grains, nuts and seeds, soybeans, almonds, and vegetables; foods
rich in calcium and vitamin D, like beans, tofu, and leafy greens; and foods
high in omega-3 fatty acids such as walnuts, flaxseeds, and soy products.
Body systems
supported by a vegan diet
Vegan diets require discipline and commitment, which
put off a lot of people from trying it. However, this type of lifestyle will
give a person a wide range of health benefits.
Vegan diets promote a steady weight loss, as well as
reduction and prevention of type-2 diabetes, obesity, and certain types of
cancers. The skin, cardiovascular,
immune, and digestive systems benefit the most from vegan diets.
Summary
A vegan diet excludes the consumption or use of any
products made from animals or derived from animal proteins, as well as foods
that are processed using animal products.
This diet involves eating strictly plant-based foods.
It can be a highly nutritious choice, as it is low in saturated fat and rich in
nutrients.
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