Veganism is a diet with only vegetables without animals and dairy products. It does not contain butter, cheese, meat, milk, and eggs.

People turn to this diet for moral and environmental considerations to maintain the balance of nature. They want to avoid stealing the milk of a calf or killing animals for meals. People try to include the maximum amount of protein and nutrients in their diet.

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Vegan and Vegetarian

Vegetarians eat eggs, vegetables, and honey but vegans do not consume these food items because dairy products do not form a diet. In addition, they do not savor meat or seafood. It avoids everything detrimental to the environment or the existence of animals.

History

In 1944, the Vegan Society was formed and the term was coined. However, people had made it part of their diet long ago. The United Nations published a report highlighting it as a future diet. Indians are adopting it in a big way following celebrities.

What Constitutes a Diet

A vegan diet focuses on raw foods without much fat and high carb veg food is consumed. Vegans do not eat dairy products, milk, honey, meat, or eggs. They prefer fruits, legumes vegetables, dry fruits, whole grains, lentils, nuts, and seeds. It is everything produced by plants. Food consumption is planned as per schedule in advance.

Types of Diet

There are many types of this diet. In this, different foods have to be eaten according to different diets.

Whole Food Diet

It comprises whole grains, legumes, fruits, vegetables, nuts, and seeds.

Raw Food Diet

Raw Food Diet includes seeds, nuts, raw vegetables, raw fruits, etc. You can cook them at a temperature of 118 °F (48 °C).

80/10/10 Diet

This kind of diet stresses consuming raw foods with less fat, such as nuts, avocado, etc.

Starch Solution Diet

Potatoes, corn, and rice are consumed instead of fruits. This diet advises high carb and low-fat food.

Benefits

• This diet helps you lose weight with less calorie intake and more protein intake.
• Vegans have a lower body mass index(BMI). BMI helps you learn whether you are underweight, fit, or overweight.
• A fiber-rich diet makes individuals feel full and they tend to eat less.
• It maintains a low blood sugar level and has higher insulin sensitivity. The food is rich in antioxidants, which prevent chronic diseases from occurring. In addition, it reduces the risk of type 2 diabetes by up to 78%.
• This healthy diet keeps the heart healthy with no cholesterol and less saturated fats. It reduces the risk of heart problems by 42% and high blood pressure by 75%.
• As per research, it reduces the risk of cancer. Around 40% of cancer cases can be prevented.
• Antioxidants and Omega 3 reduces depression and anxiety.
• This diet reduces carbon footprint and protects the environment.
• It also saves the lives of animals.
• It benefits arthritis patients.
• It can reduce inflammation and swell in the body.
• An abundance of antioxidants, vitamins, and minerals detoxify the body and keep you healthy.
• Iron and protein improve the energy level.

Downsides

• A calorie deficit may follow if you cut too much on the number of calories. Calorie deficit may lead to weight gain.
• Animal products like meat and dairy products are good sources of vitamins and minerals, such as calcium and omega-3s. The deficiency of proteins and minerals in the body is not good for existing diseases and may cause other health problems.
• Few restaurants serve it so you will not be able to dine out at all.
• With this diet, you have to get nutrients from other sources which can upset the digestive system and give you discomfort.
• Animal-based protein or high organic protein is good for muscles. So you may experience muscle loss without proper intake of protein.

Diet and Children

Children under the age of 5 can have stunted growth because it lacks vitamin B12, which can lead to anemia and vitamin D deficiency. It will ultimately cause rickets. Docosahexaenoic acid (DHA), an omega-3 fatty acid (found in fish), is important for brain development in the first 2 years after childbirth.

Diet During Pregnancy

Pregnant or breastfeeding women are likely to face problems in neurological development due to vitamin B12 deficiency. Lactating women may face bone demineralization due to a lack of vitamin D and calcium. Docosahexaenoic acid (DHA) is essential for brain development during pregnancy and early childhood.

Thus, the vegan diet is good to lead a healthy life and safeguarding the environment and the animal world.