The vegan diet has become very popular. More and more people have decided to go vegan for ethical, environmental, or health reasons.
This type of diet may result in various health benefits, including improved blood sugar control and heart health. It can also help you lose weight if that’s your goal.
But a diet based exclusively on plant foods may, in some cases, increase your risk of nutrient deficiencies.
What is the vegan diet?
A vegan diet excludes all animal products. Many people choose to eat this way for ethical, environmental, or health reasons.
Different types of vegan diets
There are different varieties of the vegan diet. The most common include:
- Whole food vegan diet. This diet is based on a wide variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds.
- Raw food vegan diet. This diet is based on raw fruits, vegetables, nuts, seeds, or plant foods cooked at temperatures below 118°F (48°C)
- 80/10/10 diet. The 80/10/10 diet is a raw food vegan diet that limits fat-rich plants such as nuts and avocados and relies mainly on raw fruits and soft greens instead. It is also referred to as the low-fat, raw food vegan diet or fruitarian diet.
- Starch solution. This is a low-fat, high-carb vegan diet similar to the 80/10/10 diet, but it focuses on cooked starches like potatoes, rice, and corn instead of fruit.
- Raw till 4. This low fat vegan diet is inspired by the 80/10/10 diet and starch solution. Raw foods are consumed until 4 p.m., with the option of a cooked plant-based meal for dinner.
- Thrive diet. The thrive diet is a raw food vegan diet. Followers eat plant-based, whole foods that are raw or minimally cooked at low temperatures.
- Junk food vegan diet. This is a vegan diet lacking in whole plant foods that relies heavily on mock meats and cheeses, fries, vegan desserts, and other heavily processed vegan foods.
There are several ways to follow a vegan diet, but scientific research rarely differentiates between the different types.
Benefits of vegan diets
1.Vegan diets can help you lose weight
Vegan diets seem very effective at helping people naturally reduce the number of calories they eat, resulting in weight loss.
2.Vegan diets, blood sugar, and type 2 diabetes
Vegan diets seem particularly effective at improving markers of blood sugar control. They may also lower the risk of developing type 2 diabetes.
3..Vegan diets and heart health
A vegan diet may help keep your heart healthy.Observational studies report that vegans may have up to a 75% lower risk of developing high blood pressure and 42% lower risk of dying from heart disease.
4.Other health benefits of vegan diets
Vegan diets are linked to an array of other health benefits, including benefits for:
- Cancer risk. Vegans may benefit from a 15% lower risk of developing or dying from cancer.
- Arthritis. Vegan diets seem particularly effective at reducing symptoms of arthritis such as pain, joint swelling, and morning stiffness.
- Kidney function. People with diabetes who substitute meat for plant protein may reduce their risk of poor kidney function.
- Alzheimer’s disease. Observational studies show that aspects of the vegan diet may help reduce the risk of developing Alzheimer’s disease.
A vegan diet is linked to several other health benefits. However, more research is needed to determine whether the diet was a direct cause of those benefits.
Foods to avoid
Vegans avoid eating animal proteins, as well as any foods containing ingredients that come from animals. These include:
- Meat and poultry: beef, lamb, pork, veal, horse, organ meat, wild meat, chicken, turkey, goose, duck, quail, etc.
- Fish and seafood: all types of fish, anchovies, shrimp, squid, scallops, calamari, mussels, crab, lobster, etc.
- Dairy: milk, yogurt, cheese, butter, cream, ice cream, etc.
- Eggs: from chickens, quails, ostriches, fish, etc.
- Bee products: honey, bee pollen, royal jelly, etc.
- Animal-based ingredients: whey, casein, lactose, egg white albumen, gelatin, cochineal or carmine, isinglass, shellac, L-cysteine, animal-derived vitamin D3, and fish-derived omega-3 fatty acids.
Foods to eat
Health-conscious vegans substitute animal products with plant-based replacement, such as:
- Tofu, tempeh, and seitan. These provide a versatile protein-rich alternative to meat, fish, poultry, and eggs in many recipes.
- Legumes. Foods such as beans, lentils, and peas are excellent sources of many nutrients and beneficial plant compounds. Sprouting, fermenting, and proper cooking can increase nutrient absorption.
- Nuts and nut butter. Unblanched and unroasted varieties are good sources of iron, fiber, magnesium, zinc, selenium, and vitamin E.
- Seeds: Hemp, chia, and flaxseeds contain a good amount of protein and beneficial omega-3 fatty acids
- Calcium-fortified plant milk and yogurt. These help vegans achieve their recommended dietary calcium intake. opt for varieties also fortified with vitamins B12 and D whenever possible.
- Algae. Spirulina and chlorella are good sources of complete protein. Other varieties are great sources of iodine.
- Nutritional yeast. This is an easy way to increase the protein content of vegan dishes and add an interesting cheesy flavor. Pick vitamin B12-fortified varieties whenever possible.
- Whole grains, cereals, and pseudocereals. These are a great source of complex carbs, fiber, iron, B vitamins, and several minerals. Spelt, teff, amaranth, and quinoa are high protein options .
- Sprouted and fermented plant foods. Ezekiel bread, tempeh, miso, natto, sauerkraut, pickles, kimchi, and kombucha often contain probiotics and vitamin K2. Sprouting and fermenting can also help improve mineral absorption.
- Fruits and vegetables. Both are great foods to increase your nutrient intake. Leafy greens such as bok choy, spinach, kale, watercress, and mustard greens are particularly high in iron and calcium.
Individuals may choose veganism for ethical, environmental, or health reasons.
The vegan diet can be easy to follow and may provide various health benefits.
As with any diet, though, these benefits only appear if you are consistent and build your diet around nutrient-rich plant foods rather than heavily processed ones.
Vegans, especially those who cannot meet their daily nutrient requirements through diet alone, should consider supplements.
Research Resource -Healthline
