The Basics of the Vegan Diet

The vegan diet continues to soar in popularity with many people opting for the diet due to the various benefits it offers. When practiced right, the diet yields lots of benefits including weight loss and improved control of blood sugar. The vegan diet is a plant- based diet that excludes all forms of animal products including dairy, eggs and meat. Apart from the health benefits, many people adopt the vegan diet for ethical and environmental reasons.

Various studies have proven that the vegan diet has great health benefits if well planned, and those who have been on diets that are rich in dairy and meat can realize significant changes in the body by shifting to the vegan diet. One outstanding shift is a boost of energy which occurs when one eliminates the intake of processed foods and other elements of common diets. There are different types of vegan diets, the common ones being:

Whole-food vegan diet:

This is a diet based on a wide range of whole plant foods such as whole grains, vegetables, legumes, and nuts and seeds.

Raw-food vegan diet:

This vegan diet is based on raw fruits, seeds, vegetables, nuts and other plant foods that may be cooked at temperatures below 118⁰F.

80/10/10:

This is a raw food vegan diet that limits consumption of fat-rich plants such as avocados and nuts. Those on the diet rely on intake of raw fruits and soft greens. The diet is also referred to as “fruitarian” or low-fat, raw-food vegan diet.

There are other variations of vegan diets, however the common ones are the first two which are the raw-food and whole-food diets.

Benefits of Living a Vegan Lifestyle

People are constantly on the lookout for healthy eating lifestyles that they can adopt, and the vegan diet is the best option for many people because of the fantastic health benefits that those living the lifestyle experience. Apart from the health benefits, living a vegan lifestyle is also beneficial to the environment around us. The production of meat and animal products tends to place significant pressure on the environment due to use of water and crops required to ensure the animals are well fed, and to their waste

Living a vegan lifestyle is, therefore, not only beneficial to an individual but also has great benefits for the environment. The use of chemicals and antibiotics is common in processed meat production and hence tends to have a negative impact on overall health and well being. Adopting a vegan lifestyle, therefore, helps one to avoid conditions that might otherwise occur as a result of consuming processed meats.

Health Benefits of following a vegan diet

The benefits that come with following a vegan diet impact both internal and external well-being The internal benefits include aspects such as improved cardiovascular health, reduced risks of type 2 diabetes and controlled blood pressure. There are, however, more obvious benefits that one experiences just after a few weeks of being on the diet. Here are some of the benefits:

Increased energy

Adopting a vegan diet leads to increased energy levels. The consumption of heavily processed foods and sugars has the potential of leaving one feeling tired and sluggish after a short time. A switch to plant-based foods enhances energy levels, and one feels more energetic and focused most of the time.

Healthier skin

Being on a vegan diet improves skin health as the vegan foods have nutrients that help to keep the skin healthy and glowing. Vitamin A-rich foods enhance skin health because it increases blood-flow to the skin surface which in turn reduces signs of aging and firms up the skin. Foods such as carrots, sweet potatoes and kale are great sources of vitamin A.

Weight loss

Weight loss is another key benefit of a vegan diet. Plant-based diets are rich in fiber which makes them quite filling. It, therefore, means that one will feel full longer with less of a chance of craving snacks before meal times. Many people on typical western diets with processed foods and saturated fats tend to feel hungry often. Since their foods are not rich in fiber, it leads to unhealthy cravings and hinders weight loss. Adopting a vegan diet, therefore, translates into weight loss that can be sustained over time.

Improved heart health

Cardiovascular diseases are some of the chronic illnesses in the modern world. Being on a vegan diet can have a significant impact on the heart’s health and the blood vessels. Eating vegetables and nutritious plant- based foods provides nutrients that the cardiovascular system needs to function well. Consumption of legumes and nuts also help with keeping the blood pressure at an optimal level. People on a vegan diet are likelier to experience fewer cases of stroke as one feels energized most of the time.

Improved brain health

Most people on a vegan diet tend to feel less anxious and have improved mental stability. Brain fogginess that frequently occurs when one is on a meat-based diet is not common with those on a vegan diet. That is because most of the vegan foods are rich in Vitamins D, B12 and A which are essential for proper functioning of the brain.