A vegan or plant-based diet excludes all animal products. Including meat,
dairy and eggs. When people follow it correctly , a vegan diet can be highly
nutritious, reduce the risk of chronic diseases, and aid weight loss.
Increasing number of people are moving toward vegan diets due to health,
animal welfare, or environment concerns. A 2018 Gallup poll reports that
about 3% of people in the united states are fully vegan and notes that sales
of plant-based foods are rising. Vegan diet tend to be rich in nutrients and
low in saturated fats. Research suggests that the diet can improve heart
health, protect against cancer, and lower the risk of type 2 diabetes.
However, people eating only plant-based foods need to be more aware of
how to obtain certain nutrients, including iron, calcium and vitamin-B12,
that usually come from an omnivorous diet. Including its health benefits and
risks ,as well as important things to consider before trying it out. We also
provide recipe ideas and tips for following a vegan diet. In this article, we
take a close look at the vegan diet.
WHAT IS VEGAN DIET?
A vegan diet involves eating only foods comprising plants. Those who follow
this diet avoid all animal products, including meet, dairy, and eggs. Some
people also avoid eating honey. For some, being vegan is a dietary choice,
while for others. It is a lifestyle choice. People who choose to live a vegan
lifestyle may also avoid clothes , soaps , and other products that use or
contain parts of animals. Such as leather and animal fur. Some adopt this
lifestyle for its environmental benefits as a sustainable diet. Vegan diets
tend to include plenty of fruits, vegetable, beans, nuts and seeds. Eating a variety of these foods will provide a wide range of important vitamins,
minerals, healthful fats, and protein. People following this diet
should ,however , take care to get key nutrients that people usually
consume in animal products. These nutrient include iron, protein , calcium,
vitamin B-12, and vitamin D.
VEGAN VS VEGETARIEN :-
The main difference between vegetarian and vegan is that although
vegetarian do not eat meat(including cows, pigs, chicken, and fish), they
consume dairy products, eggs, or both. The vegan diet excludes all products
with animal-based ingredients. The vegan diet is more restrictive, so people
will need to think more about where their nutrients are coming from to
ensure that they meet their daily dietary requirements.
NUTRIENTS TO CONISDER ON A VEGAN DIET :-
A vegan diet removes some source of nutrients from the diet , so people
need to plan their meals carefully to avoid nutritional deficiencies. People
may wish to talk to a doctor or dietitian ahead of adopting a vegan diet,
especially if they have existing health conditions.
Key nutrients that may be low in a vegan diet include:
Vitamin B-12: vitamin B12 is mainly present in animal products. It protects
the nerves and red blood cells. Plant-based sources of this vitamin include
fortified cereals and plant milks, nutritional yeast, and yeast spreads.
IRON: iron is important for blood health. Beans and dark leafy greens are
CALCIUM: calcium is crucial for bone health. Eating tofu, tahini and leafy
greens will help keep calcium levels up.
VITAMIN-D: vitamin D protects against cancer and some chronic health
condition, and it helps strengthen the bones and teeth. Regularly eating
vitamin D -fortified foods and spending time in the sun can boots vitamin D
OMEGA-3 FATTY ACIDS: important for heart, eye, and brain function ,
there are three types of omega-3 fatty acids: EPA ,DHA, and , ALA, but
seaweeds and algae are the only plant sources of EPA and DHA.
ZINC: zinc is important for the immune system and the repair of DNA
damage. Beans, nutritional yeast, nuts, and oats are high in zinc. IODINE: iodine is important for thyroid function. Plant- based source
include seaweeds and fortified foods.
Vegan diets can provide all of the nutrients that a person needs. And they can
eliminate some of the possible risks that research has associated with harmful
animal fats. Research has linked the vegan diet with a range of health benefits,
including those below.
Better heart health
Vegan diets can boots heart health in several ways.
A large scale 2019 study has linked a higher intake of plants-based foods
and lower intake of animals foods with a reduced risk of heart disease and
death in adults .Animal products—including meat, cheese, and butter—are
the main dietary sources of saturated fats. According to the American heart
association(AHA), eating foods that contain these fats raise cholesterol
levels. High levels of cholesterol increase the risk of heart disease and
stroke. Plant foods are also high in fiber, which the AHA link with better
heart health. Animal products contain very little or no fiber, while plant vegetables
and grains are the best sources. In addition ,people on a vegan
diet often take in fewer calories than those on a standard western diet. A
moderate calorie intake can lead to be lower body mass index (BMI) and a
reduced risk of obesity, a major risk factor for heart disease.
Vegan recipe:- Ingredients
1 onion, chopped
1 tomato, chopped
1 (1 inch) piece fresh ginger, peeled and chopped
4 cloves garlic, chopped, or more to taste
1 green Chili pepper, seeded and chopped (Optional)
3 tablespoons olive oi
2 fresh bay leaves1 teaspoon chili powder, 1 teaspoon coriander
powder, 1 teaspoon garam masala
½ teaspoon turmeric powder
1 pinch salt to taste water as needed
1 (15 ounce) can chickpeas
1 teaspoon fresh cilantro leaves, for garnish, or more to taste
Grind onion, tomato, ginger, garlic, and chili pepper together in a
food processor into a paste.
Heat olive oil in a large skillet over medium heat. Fry bay leaves in
hot oil until fragrant, about 30 seconds. Pour the paste into the
skillet and cook until the oil begins to separate from the mixture
and is golden brown in color, 2 to 3 minutes. Season the mixture
with chili powder, coriander, gram masala, turmeric, and salt; cook
and stir until very hot, 2 to 3 minutes.
Stir enough water into the mixture to get a thick gravy; bring to a
boil and stir chickpeas into the gravy. Reduce heat to medium and
cook until the chickpeas are heated through, 5 to 7 minutes.
Garnish with cilantro.
Vegan diets are growing in popularity. A vegan diet can offer many health
benefits, including better heart health, weight loss, and a reduced risk of
Research also suggests that vegan diet are better for the environment.
People who wish to adopt a vegan diet will need to plan their meals
carefully to ensure that they are getting enough key nutrients to avoid deficiencies. -Prince kalaswa Department of biochemistry & biotechnology
St. Xavier’s college, Ahmedabad REFERENCES :-