BENEFITS OF VEGAN DIET
WHAT IS VEGAN DIET:
Vegan diet is a plant based diet that exclude animal products . Vegans do not eat this type of food that comes from animals including dairy products and eggs. Four types of vegans are Religious vegans, health vegans ,environmental vegans ,ethical vegans .
HEALTHY EATING AS A VEGAN:
Eat five types of fruits and vegetables daily .
Starchy carbohydrates include potatoes , bread, rice etc.
Fortified dairy items such as soya drinks and yoghurts.
For maintaining proteins eat pulses and beans.
Eat nuts and seeds daily that is rich in omega 3 fatty acids .
Drink plenty of fluids.
TYPES OF VEGAN DIET :
1. RAW FOOD VEGAN DIET : It is defined as unprocessed plant based foods that are completely raw or heated at very low temperature under 48 degree Celcius . it consist of fruits , vegetables , nuts, seeds, sprouted grains and legumes.
WHOLE FOOD VEGAN DIET : It is defined as the diet contains whole plant foods , including fruits , vegetables , grains, legumes, nuts, seeds.
80/10/10 DIET : This diet comprises with 80 percent of calories comes from carbohydrates , 10 percent from protein and 10 percent from fat.
HIGH CARB OR LOW FAT DIET: Eat carbohydrates in the form of fruit , grains, and consume low fats such as nuts, avocados etc.
BENEFITS OF VEGAN DIET:
1. IMPROVE CARDIAC HEALTH
High intake of plant based foods and exclude the animal diet are associated with a lower risk of heart disease .
REDUCE CANCER RISK :
Plant based diet are rich in natural fiber . the nutrient found in plant based diet are vitamins, minerals, phytochemicals, fiber have been reduce the risk of several cancer.
Eat plant foods will increase the intake of dietary fibre . it supports to healthy function of digestive tract.
ENHANCE WEIGHT LOSS :
Plant based foods are high in nutrients but low in calories.
5. BETTER MENTAL HEALTH:
Vegan diet are rich in antioxidants and other beneficial nutrients are to be protected against depression and its symptoms.
LESS PAINFUL PERIODS:
Inflammatory food include meat , salt ,sugar can worse the pain and eating vegan diet reduce the inflammation .
REDUCE RISK OF FOOD POISONING:
Plant based diet reduce the risk of food poisoning because it can easily digest.
IMPROVE SLEEPING PATTERN :
Vitamin B12 is found in green vegetables . it helps in regulating sleep cycles because it stimulates the serotonin .
REDUCE RISK OF TYPE 2 DIABETES MELLITUS :
Plant based foods promote weight loss ,especially visceral fat , which improves insulin sensitivity .
VEGAN FOOD LIST :
FRUITS : berries, citrus fruits, melons ,pears, kiwis.
VEGETABLES: Dark leafy vegetables , tomatoes, sweet potatoes , peas , mushroom
PROTEINS: Beans, Tofu Lentils.
WHOLE GRAINS : Oats, brown rice, sorghum.
NUTS AND SEEDS :Almonds, walnuts, flax seeds
HEALTHY FATS : Olive oil, Avocados .
HERBS AND SPICES: Garlic , Turmeric , mint ,cinnamon, cumin
FOODS TO AVOID IN VEGAN DIET:
All meat and poultary