In recent years, veganism has become increasingly popular as people have become more conscious of their food choices impact on the environment and their health. Going vegan can have several potential benefits, from reducing your risk of certain diseases to helping protect the planet.
A vegan diet is a plant-based way of eating that avoids all animal products, including meat, fish, dairy, eggs, and honey. It is centered around consuming fruits, vegetables, legumes, grains, nuts, and seeds. Eating vegan provides important vitamins and minerals, such as iron, calcium, and B.
Careful planning is key to getting the most out of a vegan diet. Eating a variety of foods from all of the food groups is important, and nutrient-rich foods such as leafy greens, nuts, and beans should be included. Eating fortified foods, such as plant-based cereals and nutritional yeast, can also ensure you get all the nutrients your body needs.
Why eating vegan is healthier than meat
Reduced risk of heart disease
The fiber in a vegan diet helps reduce cholesterol levels, reducing the risk of developing heart disease. Fiber helps to lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol. Vegan diets contain less saturated fats, which can lead to high cholesterol and other issues associated with heart disease. Also, this type of diet contains more antioxidants. Antioxidants help to reduce inflammation in the arteries, which can lead to a buildup of plaque and a narrowing of the vessels.
Lower Risk of Type 2 Diabetes
Animal products are often sources of saturated fats. The high fiber in the vegan diet helps eliminate these fats. Saturated fats expose you to type 2 diabetes. Fiber helps to slow down the absorption of sugars in the bloodstream, which reduces the risk of type 2 diabetes. Eating saturated fats can lead to an increase in bad cholesterol, which clog up the arteries and hinder proper blood flow to the cells, leading to a higher risk of type 2 diabetes.
Lower Risk of Certain Cancers
Some studies have found that a vegan diet can reduce your risk of certain cancers, including colorectal and prostate cancer. Research has shown that some animal products are linked to an increased risk of certain types of cancer. Vegans typically consume more plant-based foods containing antioxidants and other cancer-fighting compounds. Additionally, research has found that vegans may have a lower level of certain hormones associated with an increased risk of certain cancers. All these factors can reduce the risk of certain cancers for those following a vegan diet.
Weight Loss
Many people are turning to vegan diets to shed excess weight. While there is no guarantee that a vegan diet will result in weight loss, there is evidence that it could be beneficial. Several observational and randomized controlled studies have found that vegans often have lower body mass indexes and that vegan diets can be more effective for weight loss than other diets.
It is important to note that many factors can influence how effective a weight loss diet is, such as fiber content, calorie levels, and eating habits.
Improved Digestion
A vegan diet’s high fiber content helps improve digestion by increasing the bulk of the stool and promoting regular bowel movements. Fiber is an indigestible carbohydrate that helps to absorb and remove toxins from the body. Consuming adequate fiber can help to reduce symptoms of constipation, bloating, and even some digestive diseases.
Better Skin
Dairy products can contribute to acne. Cutting out dairy can help improve your skin. A vegan diet can improve skin health in several ways. First, most vegan diets are rich in antioxidants, which can help protect the skin from free radical damage. Second, vegan diets are typically high in vitamin C, which can help increase collagen production and reduce wrinkles. Third, vegan diets are usually low in saturated fats and refined sugars, which can help reduce inflammation and the risk of acne breakouts. Finally, vegan diets are typically high in fiber, which can help regulate digestion and improve overall skin health.
Environmental Benefits
Animal agriculture is one of the leading causes of greenhouse gas emissions, particularly methane and nitrous oxide. According to the United Nations, animal agriculture accounts for 14.5% of global greenhouse gas emissions. This is more than the entire transportation sector combined.
Eating a vegan diet can help reduce your carbon footprint by reducing the number of animal products you consume. Plant-based foods require less land, water, and energy to produce than animal products, resulting in fewer greenhouse gas emissions. A vegan diet also reduces methane production from cows and nitrous oxide emissions from fertilizers used to feed livestock.
Do vegans get enough protein?
Yes, vegans can get enough protein from plant-based sources to meet their daily needs. It is essential to include a variety of plant proteins in their diets, such as legumes, nuts and seeds, whole grains, and soy products, to ensure sufficient protein levels.
Protein-rich vegan foods include tofu, tempeh, edamame, lentils, black beans, quinoa, chia seeds, plant-based milk, and nut butter. In addition, many vegetables, such as broccoli and spinach, contain some protein, and adding a scoop of vegan protein powder to smoothies or food can help to boost protein levels.
Can vegans eat sugar and sweets?
Yes, vegans can enjoy a variety of sweet treats. From dark vegan chocolates to vegan marshmallows to agave nectar and vegan candy, plenty of vegan-friendly options are available. You can find these items at health food stores and online, and you can even find recipes for vegan desserts like cakes and cookies. With so many options, there’s no reason vegans can’t indulge in a sweet treat now and then!
It is good to note that there is a difference between a vegan and a vegetarian. Veganism is a lifestyle choice that avoids using all animal products, including meat, dairy, eggs, animal-derived ingredients, and other animal-derived products. Vegetarianism is a lifestyle choice that avoids meat consumption but may include dairy, eggs, and other animal-derived products.
Conclusion
By including more nutrient-rich, whole plant foods in your diet, you can reap many health benefits associated with a vegan diet. Further research is still being done to understand better what causes these benefits.