The practice of excluding animal protein, dairy, animal by-products, and any kind of animal tested products is known as veganism. A person who follows veganism is called a vegan. Ethical veganism is a belief followed by a vegan, wherein health benefits and reason for being a vegan are conveyed to other people. Vegan diets are less prone to chronic diseases. A vegan diet helps reduce heart diseases. Studies from associations like British Dietetic Association, Academy of Nutrition and Dietetics, and Dietitians of Canada state that vegan diets tend to be high on fiber, rich in magnesium, folic acid, vitamin C, Vitamin E, iron, phytochemicals. Vegan diets also have less fat, less bad cholesterol, great Omega 3 fatty acids, calcium, Vitamin D, zinc, and Vitamin B. Deficiency of nutrients causes impure blood supply that can lead to a lot of issues. The term vegan comes from non dairy vegetarian, since there are many vegetarians that consume dairy products and use animal tested products on a daily basis. The interest around veganism spread in 2012, and many vegan restaurants were opened in the country. People even delivered vegan foods home.
A vegan diet can even help you to be at peace with your body.
- Include more vegetables in your veganism diet. Vegetables are full of vitamins. Vegetables are rich in fiber and the thought that only meat can provide all nutrients is wrong. Vegan diet can help you feel more satisfied and can curb bloating.
- Eat variety of food through vegan diet. Cheese is not the only option to have with pasta. You can have substitutes for cheese like avocado paste, cashew paste, almond paste. Include more greens into your diet. Sundried tomatoes are good for your heart, while blueberries are good antioxidants. You can switch to whole grains like quinoa, ragi, millets, brown rice etc. If you want instant food with a little taste of spices, you can prepare roasted vegetables with olive oil in less than 5 minutes. Instead of pasta try wheat or multigrain pasta, and swap white rice with brown rice. Pour in some lemon juice or apple cider vinegar with your salads for some tangy taste.
- Increase your intake of plant-based foods. There are several options for vegans. Tofu, tempeh, edamame, chickpeas, lentils, beans, nuts, almonds, walnuts, seeds, and pumpkin seeds are high in protein content and help in reducing cholesterol. Women should get at least 46 grams of protein and men should get 56 grams. Men can have half a cup of lentils and meet their daily protein diet.