Vegan Diet Plan is it healthy and Safe?

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vegan diet plan

About 60% Of Americans prefer a vegan diet plan over other diets because if its health benefits. It not only helps fight many diseases but also helps in keeping the weight in check. A lot of people confuse a vegan diet with a vegetarian diet. There’s a difference. Besides both being plant-only diets, a vegan diet is more of a lifestyle than just a diet.

People may turn to a vegan diet due to ethical reason, environmental reasons but mostly, it is because of the health benefits it provides.

How Is A Vegan Diet Healthy?

It’s a diet that restricts every kind of animal food and its derivatives. This is because health experts have linked animal foods with many dangerous diseases such as cancers, heart attacks, high blood pressure etc.

They say that the risk of catching one of these diseases is higher among people who eat animal foods. Hence, vegan diet was introduced in 1944 by Donald Watson with the goal that this diet will eliminate all kinds of animal foods and the bi-products so as to keep the diseases at bay and help people enjoy a more healthy way of life.

Research says that people who are on a vegan diet have a more balanced BMI than those who include animal foods in their diet.

More researches say that vegan diet is higher in vitamin C and fiber compared to other diets that include animal foods.

Benefits Of A Vegan Diet Plan

Lowers Cholesterol: Higher cholesterol levels can increase the risk of heart diseases, stroke, blood pressure issues and more. Meat is a major source of cholesterol, and since it is eliminated in a vegan diet, you do not have to worry about cholesterol in a vegan diet.

Animal foods are also rich in saturated fats. These fats are unhealthy and cause cholesterol to grow quickly which is why a vegan diet is the right choice when you want to decrease cholesterol levels because it contains very less amounts of saturated fats.

More benefits Include

Maintains Weight: Studies have shown that a vegan diet not only aids in weight reduction but also keeps it maintained.

One of the main causes of weight gain is calorie intake in excess. Normally, animal foods are calorie packed which is why they contribute to rapid weight gain. On the other hand, a vegan diet is a low calorie diet since it only contains fruits, vegetables, nuts, legumes and seeds.

Beside losing weight, this diet also helps in keeping the weight steady once you’ve reduced and got into shape. This is because when you eat plant foods, it increases your metabolism and you digest foods easily and quickly.

In this type of diet, a lot of minerals, vitamins and essential nutrients are fed to the body which keeps it in a good shape and weight as well.

vegan diet plan

Good Heart Health: It’s no mystery that animal foods are linked to a bad heart health. Studies have shown that people who include beef and chicken in their diets are prone to heart diseases and blood pressure issues.

On the other hand, a vegan diet is the opposite. It ensures that LDL cholesterol level is kept normal and so is the blood pressure which helps your heart say healthy.

Smooth Bowel Movement: A lot of problems and diseases may occur if bowel movement isn’t smooth. Animal foods are hard to digest and they sure cause problems in the bowel movement, however, with a vegan diet, it’s a completely different ballgame.

Plant foods are rich in fiber and fiber containing foods are rich in water as well. Eating such foods help in regulating bowel movement and make it smooth. Therefore, stomach related diseases are reduced.

Benefits of Vegan Diet Continued

Good Bone Health: Since a vegan diet encourages fruits and veggies, bone health is improved. People on a vegan diet have shown less decrement in bone mineral density compared to people who eat animal foods.

This is because fruits and vegetables are less acidic, hence, bone resorption (a process where minerals are released from the bones and they start to break down easily) is decreased.

But You Don’t Get All The Necessary Nutrients. Worry Not, There’s A Solution. 

A vegan diet isn’t a magical diet that will make you healthier in every way. Since you cut down milk when you’re on a vegan diet, your body won’t some of the important minerals and vitamins such as calcium.

There’s a solution to this problem. There are calcium fortified plant milks and yogurts that can cover up for milk deficiencies. These include black molasses, chia seeds, cashews, soy, almonds, hemp etc. These are healthy and provide you with many important nutrients that your body requires.

Other than that, a vegan diet also includes whole grains, cereals and pseudocereals to ensure proper growth of the cells and tissues and keep your health good. They include teff, quinoa, spelt etc.

Fish being an animal is also excluded from the vegan diet. However, there’s no doubt about the fact that fish is one of the most healthiest foods to eat. To cover up for fish deficiency, vegan diet encourages seeds.

Since fish is high in proteins, including chia seeds, hemp and flax, seeds can largely help cover up for protein. Apart from that, they are also rich in omega 3 fatty acids which is said to have many health benefits.

The Verdict

A vegan diet is a healthy diet and far better than many diets which include animal foods. However, before turning to this diet, make sure to talk to a nutritionist and discuss it with them.