Plant-Based Diet for Health and Well-Being
What is Veganism?
The term "vegan diet" refers to a diet that excludes the eating of animal-derived items such as meat, fish, milk, its derivatives, and honey. Those who adhere to this diet, do so out of concern for the environment and animals; as a result, the options are not limited to food but include cosmetics, clothing, and detergents.
Vegans don't wear leather, wool, or silk, and they don't buy anything that has been tested on animals or contains animal-derived substances.
Soon, we'll talk about cosmetics (namely, make-up) and body goods.
Today, we'll focus solely on the vegan diet and attempt to answer some of the most frequently asked issues that those who follow a vegan diet have.
Ask yourself, "What do vegans eat?" What are the benefits of supplements? Is it possible to raise a child without eating meat?
Why do people go vegan?
People adopt a vegan lifestyle for one or more of these reasons:
Animal Welfare
This is the main reason that sets most people on a vegan journey. Vegans strongly believe that all animals, including those used for food, have a right to life and freedom. Thus by going vegan, they dissociate from supporting and contributing to any form of torture and suffering subjected to such animals. If more people go vegan, then the demand for animal products will decrease, and so will animal agriculture.
Environmental Activism
Animal agriculture has an enormous environmental footprint. It contributes to deforestation, acid rain, land and water degradation, coral reef degeneration, climate change, and biodiversity loss. A vegan lifestyle means less animal product demand which will lower the need for animal agriculture expansions that may contribute to further environmental damage.
For Health Benefits
A vegan diet is simply a plant-based diet focused solely on plant foods.
This diet is high in nutrients such as minerals, vitamins, antioxidants, and other plant compounds that promote health and wellbeing.
Here are the health benefits to expect from a vegan diet
- Promotes weight loss
- Lower cholesterol
- It prevents heart disease and improves heart health
- Fights inflammation
- Regulates blood glucose levels
- Improves digestion and gut health
- Strengthens the immune system
- Lowers the risk of cancer
- Improves mental health
- Support joint health
Plant-based diets contain lower saturated fat, cholesterol, and processed carbohydrates compared to that of an omnivore diet, meaning lesser occurrences of heart disease and early mortality. Natural weight loss is easily achieved and maintained.
Link here to the controlled trial:
Plant-based foods are rich in vitamins and minerals that act as natural antioxidants, helping the body remove harmful toxins.
Plant foods help shape a healthy intestinal microbiome. The fibre in plant foods promotes the growth of “friendly” bacteria in our guts. On the other hand, fibre-poor diets (such as those that are high in processed foods, dairy, eggs, and meat) can foster the growth of disease-promoting gut bacteria.
Click the link here to learn more
Reduce your risk of type 2 diabetes.
Animal protein, especially red and processed meat, for example, has been shown to increase the risk of type 2 diabetes.
Epidemiological and Clinical Trial Evidence click here
Increased life-span.
A plant-based diet can help increase life-span. It has been shown, for instance, that causes and symptoms of major illnesses related to the heart and lungs are reduced.
What exactly do vegans eat?
Vegans eat only plants such as fruits, vegetables, whole grains, legumes such as peas, beans, and lentils, nuts, seeds, dairy alternatives like soy and almond milk, and plant oils. Although not the healthiest option, vegans also can eat animal-free foods made from plants such as burgers, sausages, mince, steaks, pies, pizzas, cakes, ice-creams, biscuits, pastries, etc.
A vegan diet excludes all animal products—notably, dairy, eggs, and meats. As with almost every other dietary approach, vegan eating can be done well or badly. Vegans, in general, tend to be especially mindful eaters and often adhere to the dietary pattern for reasons including, but not limited to, personal health.
Those committed to long-term veganism are typically well versed in the need to combine plant foods to achieve complete protein and in the role of select nutrient supplements. Those who adopt veganism for a short term, particularly adolescents seeking rapid weight loss, are not as reliably well informed.
In general, vegan diets, when well constructed, are associated with health benefits. Intervention trials of short to moderate duration suggest benefits related to overall diet quality, inflammation, cardiac risk measures, cancer risk, anthropometry, and insulin sensitivity.
Eating only plant foods does not guarantee a healthful, balanced diet. Sugar, among the more concerning dietary components consumed in excess, is of plant origin, as are the many processed vegan labeled items that are widely available, and those may not necessarily be healthful with regular consumption. Thus, as with any diet a vegan diet, if ill conceived, can combine the adverse exposures of plant-based junk foods with nutrient deficiencies.
So, with this being said, I would like to explain how you can create a nutritionally balanced diet, and which essential nutrients vegans should focus on.
Essential nutrients vegans should focus on
A vegan diet is the healthiest diet globally; however, we can't ignore the fact that this diet lacks a few essential nutrients or at least does not offer adequate amounts. Thus, you may have to be more intentional with your intake and, to some extent, incorporate a dietary supplement.
Some of these nutrients include:
Vitamin B12
Vegans could become deficient in this nutrient simply because it's not naturally present in plant foods.
And although the body only needs minimal amounts to keep going, vegan diets can still become deficient in the nutrient, leading to complications such as anemia, heart disease, bone issues, and nervous system damage.
The best way to ingest vitamin B12 is through fortified foods, including nutritional yeast. But if one is not consuming enough of those, it's advisable to take a vegan B12 supplement.
Long-chain Omega 3's
Omega-three fatty acids are essential for different functions, including:
- Reducing triglycerides
- Lowering blood pressure
- Lowering cholesterol
- Improving mental health
- Protecting the heart
- Fighting inflammation
- Preventing Alzheimer’s
They are divided into three types:
- Essential Alpha-linolenic acid (ALA)
- Long chain eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
ALA is an essential fatty acid because the body cannot produce it, so you must obtain it through food. Luckily plant foods such as chia seeds, flaxseed, hemp seed, and walnuts are packed.
As for EPA and DHA, they are naturally present in animal products but lacking in plant foods. Though the body can still produce them through ALA, research shows that vegans and vegetarians can gain plenty of ALA to convert into EPA and DHA if they regularly consume certain ALA rich foods. If unsure whether you are consuming enough ALA rich foods or have allergies to the highest plant-based sources, then it is advised to supplement.
Iron
Iron is a nutrient that carries oxygen in the blood. It’s also essential for energy metabolism, red blood cell production, and DNA formation.
Inadequate Iron consumption may lead to anemia, often characterized by fatigue, pale skin, palpitations, shortness of breath, and light-headedness.
Iron exists in two forms; heme and non-heme.
Heme is present in animal products, whereas non-heme is found in plants.
Although heme Iron is said to more easily absorbed into the body than non-heme, new research suggests that heme Iron is toxic to the human body, even carcinogenic, so if this is the case, then ensuring adequate intakes of non-heme Iron with Iron boosting foods combined is necessary. To ensure the Iron you eat is being absorbed, always pair your Iron-rich foods with Vitamin C-rich foods as Vitamin C aids Iron absorption.
The best Iron-rich foods include
- Leafy green vegetables like spinach, kale, collard greens, and swiss chard
- Nuts and seeds
- Legumes such as beans and lentils
- Whole grains
Also, avoid caffeine and tea with meals as it inhibits Iron absorption.
Iron supplements are usually not necessary, and they may be harmful in excessive amounts. Only consider an Iron supplement if you’ve been tested and your hemoglobin is low, then alongside supplementation look to increase natural Iron in your diet and look at combining Iron rich foods with foods high in Vitamin C and Beta Carotene to help increase absorption.
Calcium
Calcium is an essential mineral needed for nerve signaling, muscle functioning, heart health, and strong bones and teeth.
Although plant foods are high in calcium, such as mustard greens, kale, broccoli, legumes like chickpeas, beans, and lentils, nuts, and seeds,
Research shows that the plant-based foods alone can have insufficient amounts, so to prevent the risk of developing fractures, it is important to incorporate calcium-fortified plant-based milks into your daily diet, this is done quite easily at breakfast time with your cereal, added to hot drinks throughout the day, and unsweetened versions are also great to cook main meals with.
Vitamin D
Vitamin D is a hormone produced by the skin after exposure to sunlight, it is not usually found in plant foods although mushrooms can contain small amounts it is not enough. Animals in agriculture such as dairy cows are fed fortified food with Vitamin D, so that concentrations can be found in their milk. As vegans do not drink animal milk, and all humans do not easily get adequate sunshine all year around, it is advised to supplement directly.
Protein
Protein from animal-based sources can interfere with your health and fitness goals in several ways such as extra body fat, stress on your liver and kidneys, dehydration, unbalanced gut flora and leaching of essential bone minerals.
As protein and its array of amino acids are the primary building blocks for your muscles, bones, and many hormones. You cannot live without it.
Abundant protein is found in whole plant foods and these plant proteins can help protect us from many chronic diseases. There is no need to track protein intake or use protein supplements with plant-based diets; if you are meeting your daily caloric needs, you should be getting enough quality and quantity of protein.
Many of today athletes changing to a plant-based diet are experiencing and documenting a 'game-changing' effect in their sporting performances.
Still not sure? The strongest mammals on the planet eat a plant-based diet!
Why a whole food vegan diet is healthier than processed
A vegan diet is necessary for good health. However, not all plant foods are created equal.
While a whole food plant-based is good for you, highly processed plant foods such as processed carbohydrates like white flour, white bread, and pasta, potato chips, etc. have been reaped of their nutrients, and instead of promoting health, they may increase your risk of lifestyle diseases such as:
- Obesity
- Insulin resistance
- Type 2 diabetes
- Heart disease
- Increased risk for certain cancers
- Neurological diseases
The whole food plant-based or WFPB way of eating, has become very popular in recent years. A WFPB diet offers a scientifically proven solution to disease prevention. Unlike many of the current food fads and lose weight quick diets.
So, If you agree that prevention is better than cure, then you're in the right place, as a WFPB diet fits just that. It's an immune-boosting, energy-enhancing and an environmentally sustainable approach to your lifestyle.
The basis of the WFPB diet is for the body to function optimally and healthily, you need to be consuming foods which are nutrient-rich and health promoting. Whole plant foods such as whole grains, legumes, fruits, vegetables, nut and seeds all offer this.
Often with today's western approach to food being fast, processed, animal-based, and with those sugary foods that cause the body to become more acidic and prone to inflammation. The digestion ends up working harder to digest these foods, vital minerals are lost in the process and the digestion process also struggles to eliminate 'unnatural' chemical additives that the food industry adds to our foods.
All these things, leading to an increase in the development of the lifestyle diseases we commonly see today and that our western society is increasingly seeing. And what is important to know, is all these lifestyle disease can be preventable, and some even reversible with the aid of a whole food plant based diet!
To ensure you benefit from a vegan diet, be mindful that the food you're eating is coming from plant foods in their natural form or with very minimal processing. Otherwise, going vegan but not paying attention to the type of vegan diet you are eating may put your health at risk of deficiency or common lifestyle diseases.
Final Thoughts
Veganism is a lifestyle that completely distances itself from the exploitation of animals for any reason.
Most people go vegan either for their love of animals, the environment, or for health reasons.
A well-planned vegan diet is sufficient to keep your body healthy and functioning. That being said, there are a few nutrients that can become insufficient among vegans.
They include Vitamin B12, Iron, Calcium, Omega 3 fatty acids, and Vitamin D.
Some of these nutrients may call for a supplement; however, it's always good to exploit all the available natural sources before considering supplementing.
Do you want to go Vegan and need a little help?
Join me on my tailored individual plant-based healthy eating programme, where you can reap some or all of the benefits that a whole food plant-based diet has to offer.
No matter what stage you are on your plant-based journey, I can help!
I create deliciously simple plant-based meal plans tailored to your foodie likes and weight loss goals, through working with me you'll start implementing healthy whole foods that will cleanse your body, and also help you to lose weight.
I select only the most suitable and healthy recipes that you can make fresh on the day or in meal preps, if needed, to aid you towards achieving your health goals.
Head over to my contact page, and we can get you started on a healthy whole foods plant-based diet right away!
If you require a specialist advice regarding a chronic health condition, please read through my
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