Vegan diet is a low-calorie diet, which involves refusal from red and white meat, fish, dairy products, eggs, honey and everything that comes from animals. Vegan diet improves health, as well as is great for two phases of weight management: the phase of weight loss and phase of weight maintenance.
Veganism is not just a more strict form of diet than vegetarianism, but it also has its own philosophy in various areas of life. Veganism rejects consumption, as well as any other use of animals as property or object of trade.
Contrary to popular belief, vegan diet is used not only for weight control. One of the main ideas of veganism is a healthy lifestyle that opens up new ways of thinking and brings true happiness.
Veganism is the study of nutritional and biological value of plant products. The main food products for vegans are:
- Vegetables, fruits and berries
- Grains and legumes
- Mushrooms and nuts
- The stems and leaves of plants
Vegetable products have a low content of saturated fatty acids and cholesterol, are rich in polyunsaturated fatty acids, fibers, antioxidants, macro and micronutrients.
By combining different herbal products, you can choose perfect vegan diet for a child, teenager, adult, elderly, pregnant women and athletes. Vegan diet is a varied and balanced diet, which is suitable both for healthy and for sick people.
Use of principles of vegan diet is the best way for the body to restore or improve its abilities to resist diseases. The main benefits of vegan diet for health are:
- Improved digestion
- Cleansing of the digestive tract
- Normalization of blood pressure
- Reduction of venous thrombosis risk
- Elimination of toxins from the body
- Reduction of blood sugar level
- Improved of health and mood
Vegan diet is useful for prevention and reduction of a risk of various diseases and pathologies including heart diseases, type 2 diabetes, high level of lipids in the blood plasma, overweight, obesity, and some types of cancer.
Vegan diet plan helps to comfortably control protein consumption and minimize consumption of fats and carbohydrates. Proteins play a major role in creation of red blood cells, functioning of internal organs, and increase in muscle mass, so special attention should be paid the consumption of this macro element.
Good sources of proteins for vegan diet are the following food products:
- Peanuts and peanut butter;
- Veggie burgers, textured vegetable protein and other meat alternatives;
- Nuts, seeds of sunflower and sesame, and oils prepared on their basis ;
- Soybeans and products made on the basis of soy, such as tempeh, bean curd (tofu), soy milk and soy beverages;
- Green, brown and red lentils, dried beans and peas (Egyptian peas and field peas);
- Grain of oats, rice, wheat and their components (germ, endosperm and bran).
The human body contains several million types of proteins that are not identical to proteins of vegetable or animal origin. All proteins entering the body are split into amino acids and variety of proteins necessary for the body are synthesized from them.
There are 22 amino acids. Some amino acids can be synthesized by the body in sufficient amount. Nine essential amino acids are not synthesized in the body, so they should present in vegan diet.
Content of essential amino acids in soy is much higher than in products of plant origin. Fruits and vegetables contain a small amount of protein, but they contain other necessary elements for the body.
Iron is an essential trace element responsible for oxygen transfer and is an integral part of many body systems. Iron from plant foods is not as well absorbed as iron from animal products. Requirement for iron for vegans is two times higher than for people who eat meat.
Vegan diet should daily meet the body’s need for iron. Rich sources of iron are such fruits and vegetables as:
- Dried apricots
Iron contained in plant foods is better absorbed in conjunction with vitamin C. This vitamin is found in most plant foods. Citrus fruits, sweet pepper, mango, green beans and broccoli are high in vitamin C.
Success of any vegan diet plan is in variety of consumed dishes including a sufficient amount of linolenic acid, calcium, zinc, vitamin D and vitamin B12.
Some vegans rush into extremes, and consume a lot of sugar, starch and cereals. Consumption of large amounts of soft drinks, pasta and fried potatoes can be considered veganism, but this diet is not healthy.
The basis of veganism is consumption of various fruits and vegetables, including raw food diet. Different types of vegan diets are the way to beautiful figure and perfect health.