What is the Vegan Diet?

No one can argue that fruits and vegetables contain tremendous amounts of nutrients that our bodies could greatly benefit from. In fact, the World Health Organization strongly recommends that adults consume 400 grams of vegetables and fruits each day to ensure a balanced and healthy diet.

Since these types of food are so nutritionally dense, it’s not surprising that there are various dietary plans that focus solely on eating them. Many people, however, would probably refer to Vegetarianism as the only form of diet that centers on fruits and vegetables. This is totally understandable given the fact that the other types have yet to be widely known, such as Veganism.

What is Veganism?

In essence, Veganism refers to a dietary approach that cuts out meat, dairy, and other animal-derived ingredients. Even though at first glance it may appear similar to Vegetarianism, it actually entails more than just the food that someone consumes. It turns out that Veganism is also viewed as a way of life. This is because it abstains from products derived from or tested on animals, as well as from activities and events, like circuses, that typically involve animals.

Although a Vegan diet for beginners can be pretty straightforward, it’s important to understand that there could be factors in your life that you may need to change if you want to practice veganism properly. As far back as 1949, Leslie J. Cross stated that Veganism aims to end the slaughter and exploitation of animals by humans. Clearly, using animals as food, for entertainment, or for work falls into this as well.

What is The Difference Between Veganism, Vegetarianism and a Plant-based Diet?

Veganism, Vegetarianism, and Plant-based diets are among the many diet plans that place an emphasis on fruits and vegetables. As these diets have the same focus, they are frequently used interchangeably amongst each other. Although they generally do not include meat in their meals, they still vary for several reasons.

Veganism:

Veganism, as stated earlier, is against the exploitation of animals. It is precisely for this reason that Vegans, those who follow this dietary approach, refrain from eating eggs, milk, and products obtained from animals. They also avoid using any items derived and tested on animals, whether cosmetics, bathroom products, form of entertainment or clothing. Basically, Vegans tend to avoid anything that involves animals for the sake of protecting and promoting the health and safety of every creature.

Vegetarianism:

Vegetarianism, on the other hand, generally excludes meat on their meals, but they may include eggs, dairy products, and seafood, depending on the type of Vegetarianism an individual practices.

The types of Vegetarianism are the following:

• Lacto-vegetarians – People who consume dairy products, but avoid meat, eggs, fish, and poultry.
• Ovo-vegetarians – Individuals who eat eggs while avoiding dairy, poultry, and meat.
• Lacto-ovo-vegetarians – Vegetarians that combine the two types (Lacto and Ovo) by eating dairy products and eggs while excluding meat and fish.
• Pesco-vegetarians or Pescatarians – Those who include seafood in their diets, thus being described as semi-vegetarians or flexitarians.

Plant-based diets:

Meanwhile, Plant-based diets emphasize the consumption of whole foods that have not undergone too much processing or that are as close to their natural state as possible. Some people, however, can choose whether to include meat or seafood in their meal with this approach.

In general, the Vegan, Vegetarian and Plant-based diets focus on eating healthier foods such as fruits and vegetables that promote optimum health while avoiding meat. However, Veganism changes many aspects since it takes a proactive approach to put an end to cruelty to animals. As opposed to vegetarianism and plant-based diets, which focus solely on what they eat and not on the products or actions they take in relation to animals.

What are the Different Types of Vegans?

Nowadays, there are different types of Vegans, each with a different lifestyle or preference when it comes to following Veganism:

• Dietary Vegans – Vegans who strictly follow Veganism in terms of the food they consume are known as Dietary Vegans. They’re also known as “strict eaters” and “plant-based eaters” since they typically eat plant-based foods and avoid any sort of meat or animal products in their diets. However, Dietary Vegans still opt to use items or services that are derived from or tested on animals such as cosmetics.
• Whole-food Vegans – Individuals who primarily fill their diet with whole foods and dodge processed vegan dishes are known as Whole-food vegans. Aside from fruits and vegetables, they also include seeds, nuts, and legumes into their diet.
• Junk-food Vegans – Junk-food vegans on the other hand, are the total opposite. Most of their diet consists of processed vegan foods that are easily available at all times. This includes vegan meats, fries and desserts.
• Raw-food Vegans – Meanwhile, there are those who prefer eating raw foods or dishes cooked at a specific temperature, also known as Raw-food Vegans.
• Fruitarians – There are some individuals known as Fruitarians, since they follow a diet that consists largely of low-fat and raw foods like fruits, nuts, and seeds.

Vegan Diet for Beginners

In general, a Vegan diet for beginners is relatively simple. It excludes meat and other animal products, with fruits and vegetables forming the majority of the meal. There might be some people who don’t know anything about veganism who believe that Vegans eat the same food every day or think that Vegan foods aren’t tasty because of the restrictions. However, none of it is true. In fact, Vegan dishes can be extremely delicious if the right ingredients are combined together.

Foods to Eat on a Vegan Diet

To provide you with a more detailed picture of how a Vegan diet for beginners might look, here are a few foods you can include:

• Fruits and vegetables
• Legumes – such as beans, peas and lentils
• Nuts – unblanched and unroasted as much as possible
• Seeds – like flaxseeds and chia seeds
• Algae  – such as Spirulina
• Fermented foods (i.e. Tempeh, Kimchi and Miso)

The right recipe can make Vegans enjoy other common comfort foods. For example, burgers and chicken dishes can be made with healthy plant-based meat substitutes, while yogurt and ice cream can also be prepared with non-dairy alternatives as well.

Foods to Avoid on a Vegan Diet

As previously stated, the Vegan diet often seeks to end animal exploitation which is why it abstains from eating meat and other products derived from or tested on animals. If you’re considering Veganism, you should generally avoid the following foods:

• Meat
  • Beef
  • Pork
  • Lamb
  • Veal
• Poultry
  • Chicken
  • Duck
  • Quail
  • Turkey
• Seafood
• Eggs and Dairy products
• Honey and other animal-derived products

Is a Plant-based Diet Healthy?

Regardless of what form of Veganism or Vegetarianism you practice, it’s still predominantly a plant-based diet with some variation. Plant-based diets have become increasingly popular since it is regarded as a better alternative to the many other diets out there. It provides your body with a wide variety of nutrients from fruits, vegetables, nuts, and seeds.

One of the reasons why plant-based diets have become popular is because of its effectiveness in assisting with weight loss. It is because a lot of whole foods are lower in glycemic index and contain more fiber than most other foods. Also, keeping your diet free of meat, eggs, and dairy products is also a great way to shed a few pounds.

In fact, this dietary approach has been shown to reduce blood pressure and significantly lower the risk for heart disease in adults. Apart from this, Plant-based diets also prevent Type 2 diabetes because it helps restore the beta cells which manufacture insulin and keep blood sugar within a normal range.

However, processed plant foods are becoming increasingly available in supermarkets. Although these often seem like healthier options, it’s vital that you read the nutrition label to guarantee you’re really eating something that is beneficial for you. Especially since these easily accessible processed plant foods may contain an excess amount of salt and sugar.

Getting Enough Protein, Calcium and Other Nutrients with the Vegan Diet

Keep in mind that whether you practice Veganism, Vegetarianism or a Plant-based diet, you could still encounter a lack of protein, vitamins, and minerals necessary to your body on a daily basis. This is especially true when you don’t examine whether you are eating a balanced meal. Still, this is what happens when we cut out certain foods, such as meat, eggs, and dairy products that tend to provide most of these.

Having a balanced diet is one of the best ways to avoid nutrient deficiencies. This is why it is important to know what you consume and plan for your meals to get the most out of it. In addition to maintaining a balanced diet, there are numerous Vegan supplements readily available these days. You can take these to aid your body in getting the essential nutrients it needs.

What are the Vegan Diet Pros and Cons?

Today, people are exploring dietary approaches in an effort to improve their lifestyles. Because of this, Vegan diets have been gaining popularity in recent years. However, it’s important to keep in mind that the Vegan diet has its own advantages and disadvantages, just like any other diet. To this end, we’ll discuss the Vegan diet pros and cons, so you can prepare yourself for it especially if you’re considering Veganism.

What are the Benefits of a Vegan Diet?

It is undeniably true that a vegan diet has a significant number of benefits, making the switch worthwhile. Among these benefits are the following:

• Lower Blood Pressure – Vegan diets have been shown to reduce the risk of certain health conditions. Because it is generally a plant-based diet, it lowers blood pressure and maintains heart health as well, as already mentioned.
• Knowing Exactly What You Eat – It helps you be mindful of the food you eat. Since there are a bunch of foods that you have to avoid when practicing Veganism, you get to thoroughly review every meal that you put on your plate.
• A Diet Packed Vitamins & Nutrients – Vegan foods are packed with vitamins and nutrients. A large portion of the diet consists of nuts, vegetables, fruits, and seeds, all of which are usually high in beneficial plant compounds, fiber and antioxidants.
• Weight Loss: According to a study, vegans actually have a slimmer and lower body mass index than non-vegans. This is quite evident since meat, eggs, dairy products and other food derived from animals are all cut out.
• Reduce Diabetes Danger – Having a Vegan diet for diabetes is beneficial. It lowers blood glucose levels and raises insulin sensitivity, as previously stated. Additionally, Vegan diets may reduce the danger of developing type 2 diabetes.

What are the Side Effects of a Vegan Diet?

Knowing the benefits of Veganism is crucial, but you must also consider the potential downsides to avoid any unpleasant surprises. Here are some of the negative things you may encounter as you follow a Vegan diet:

• Nutritional Deficiencies – It is possible to develop nutritional deficiencies if vegan meals aren’t well thought-out. When you eat the same meal every day, it is likely that you won’t be getting certain nutrients that particular types of food provide. The best way to combat this is to know the nutritional value of every food you eat or to take Vegan supplements from time to time.
• Low Energy – There may be a dip in your energy levels. Your body may respond in this way during the early stages of your transition from a typical diet to a vegan one. Make sure that you still meet your daily calorie requirement to avoid feeling sluggish.
• Orthorexia Disorder – Taking it too far may cause an eating disorder known as Orthorexia, which involves an unhealthy obsession with healthy eating. Researchers found that Vegans are more likely to engage in orthorexic eating habits than non-Vegans. This is probably because the diet itself presents a number of restrictions, and being overly cautious may actually cause this disorder.

How is the Vegan Diet Good for the Environment?

Veganism has a positive impact on the environment, especially for animals. In fact, those who follow this dietary approach take a stand against some of the biggest issues concerning the meat, dairy, and egg industries, including:

• To meet demand, the meat industry has to raise so many animals for slaughter each day. These animals could be raised in filthy and cruel conditions.
• Milking cows in the dairy industry can be forcefully inseminated to produce milk for human consumption.
• The egg industry has to purposefully starve and deprive the flocks of hens with water so they can produce quality eggs.

Generally, these concerns revolve around animal welfare, which is why more and more people are turning to Veganism. This is because in addition to its enormous health benefits, it seeks to end animal abuse and exploitation.