Vegan Diet Plan A Healthy And Easy Challenge
A vegan diet plan is based exclusively on vegetal products. This choice implies the intake of vegetables, fruit, whole grains, brown rice, soy, seeds, nuts, peanuts, almonds and all products derived from them. Choosing a vegan diet plan as a new lifestyle is beneficial for health, silhouette, spirit and for a life full of energy.
A vegan diet plan is recommended in order to give your body time to detox, avoiding the toxins found in most animal products.
How do vegan people manage with their non-vegan friends when they go out for dinner? Which are the benefits of a vegan diet? Which are the reasons why people choose to follow a vegan diet? These are some of the questions that we ask when we get to know vegan people.
Choosing a vegan diet plan defines your lifestyle which you adopt because you want to defend animal rights, because of the environment or because you want a better health. It is said that the number of vegan people in the USA is 1,3% and up to 0,4% in Great Britain. A vegan diet plan is a healthy diet which excludes meat, eggs, dairies and all animal products. Some vegan people do not consume products that in their processing were used animal substances, such as white sugar, gelatin, and some wines.
The benefits of a vegan diet plan are well-known all over the world, among them being: reducing the risk of heart diseases, reducing hypertension, reducing obesity, type 2 Diabetes, some types of cancer or constipation. Vegan people can also live longer than others.
How healthy is vegan diet plan?
Looking for the healthiest diets, many people take into consideration a vegetarian diet or a vegan diet plan. Are they the healthiest? One this is certain: the food rich in nutrients (fruit, vegetables, raw nuts, and seeds) reduce the risk of cardiovascular diseases and many types of cancer, risks that are increased by animal products. People who follow a vegan diet plan consume more products low in saturates fats, which contain in exchange fiber and antioxidants. Raw vegetables have the most powerful anticancer properties from all the products. Beans are beneficial for breast cancer and prostate. In a vegan diet plan, it is very important to consume a lot of fresh fruit and vegetables.
Vegan people who consume refined cereals, white wheat, white rice, pasta endanger their health more than people who consume turkey, chicken, fish or eggs, but add a lot of fruit and vegetables. Studies show that non-vegetarian people live less and have a higher level of blood pressure, cardiovascular diseases, cancer, Diabetes and suffer from obesity.
What products can you consume in a vegan diet plan?
Even if for many people a vegan diet plan seems impossible, vegan people say that they are very enthusiastic about this healthy diet. They say that have vegan diet plan fruit discovered the taste of healthy food, making their meals from beans, tofu, whole pasta and grains, coconut oil, quinoa, amaranth, peas, brown and wild rice, avocado, olives, almonds, cashew, pistachios, wheat germs, soy, many vegetables and fruit. With such a vegan diet plan you do not have to worry about the calories, as long as you do not make excesses with sweets.
In time you will learn how to prepare your meals without animal products. For example, you can make a soup with many herbals and vegetables, tasty and delicious salads, lentils, beans and peas, grilled mushrooms, onion, zucchini, eggplants, pasta with tomato sauce, and many desserts with fresh fruit.
Are the nutrients intake enough during a vegan diet plan?
The optimum protein intake, essential for our body functioning, it was proven to be reached through the vegan diet plan. Some plants do not contain enough amino acids, so the diversity of the nutrition is very important. Vegetal sources of proteins are given by products based on soy, such as milk, yogurt, tofu, tempeh. They contain a similar protein with that from meat. Also, the proteins can be found in beans, peas, mushrooms, spinach, cauliflower, dried fruit, nuts, and seeds.
B12 vitamin, found exclusively in vegan diet plan animal products, is very important for the functioning of nervous system and in preventing the anemia. The optimum intake is almost 3 mg per day and it can be found for people who follow a vegan diet plan in cereals and soy products or by taking supplements.
Calcium, with multiple roles in growing and development of our body, can be found in milk and dairies, but also can be taken from green leaves (spinach, lettuce), kohlrabi, broccoli, carrots, sesame, almonds, peanuts, peanut butter, whole grains, oat, orange juice. For smokers, the absorption of calcium is lower so their intake should be higher.
D vitamin, essential for bones health and in the process of calcium absorption, can be found naturally in fish oil, eggs, mushrooms and the optimum intake in the vegan diet plan can be obtained only from fortified food or supplements. Also, exposure to the sun favors the synthesis process of D vitamin.
Iron can be found in green vegetables, beans, lentils, nuts, hummus and dried fruit. Even if a vegan diet plan can be less rich in essential nutrients or difficult from the point of view of their intake, the studies show that a well-designed diet plan, diverse, with well-chosen and combined products, can be very effective in obtaining many benefits for your health.