The term veganism explains the habit of avoiding all kinds of animal cruelty and exploitation. This exclusion includes clothing, food, and other purposes. That is why the vegan diet excludes dairy, eggs, and meet. There are several vegan diet health benefits compare to other diets. The reasons vary from ethical to environmental factors.
vegan diet list
The most popular vegan diet list is given below.
1. 80/10/10:
This indicates the raw-food vegan meals. That restricts fat-rich plant sources such as avocados and nuts. This diet focuses on mainly on the soft greens. This is also known as a fruitarian diet or raw-food, low-fat vegan diet.
2. Whole–food vegan meal:
This vegan meal consists of different whole-plant edibles such as whole grains, seeds, fruits, nuts, and vegetables.
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3. Starch solution:
A high-carb, low-fat diet is almost alike of the 80/10/10 diet. But this kind of vegan diet focuses on cooked starches such as corn, potatoes, and rice.
4. Raw–food vegan meals:
This diet focuses on raw seeds, fruits, vegetables, nuts, or plant stuff cooked at 48 degrees Celsius or 118 ͦ
5. The thrive meals:
This is a kind of raw-food diet. This focuses on the raw plant oriented foodstuffs or cooks them minimally at a lower temperature.
6. Raw until 4 pm:
This low-fat diet consists of a starch solution and 80/10/10. This meal directs the people to have raw plant foods till 4 pm. After that, they can have low cooked food at a very low temperature.
7. Junk foods:
This diet consists of vegan foods that are heavily processed. Other than this, the vegans can have mock cheese and meat, desserts, and fries. This diet is not at all based on the plant-stuffs.
Though there are different kinds of vegan meals are available, but the science-based research can’t significantly differentiate those varieties.
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Scientifically Proven vegan diet health benefits
Using of the vegan diet is very much healthy for our body because it is totally plant-based and no harmful di-oxine present as there is no animal product present. The benefit of the vegan diet are given below –
1. Type 2 diabetes blood sugar and a vegan diet:
This diet helps to control type-2 diabetes and blood sugar effectively. According to different scientific researches, vegans tend to a higher level of insulin and a low level of blood sugar. That reduces the risk of occurrence of type-2 diabetes by 78 percent compared to the non-vegans.
NCEP, AHA, and ADP are recommended to a vegan diet as it reduces the level of blood sugar within the diabetic patients by 2.4 times. The higher level of fiber intake blunts the tendency of diabetic response. As the vegan diet is effective in weight reduction, that helps to reduce the tendency of developing high blood sugar.
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2. Cardiac health and a vegan diet:
It plays a beneficial role to keep the heart-healthy. According to scientific research, the people who are on the vegan diet reduce their risk of high blood pressure by 75%. Consumption of a vegan diet reduces the risk of death due to cardiac complications by 42%.
According to research reports, the vegan diet effectively reduces the level of LDL, total cholesterol, and blood sugar. As the level of LDL, total cholesterol and blood sugar remain at a balanced level, the chances of cardiac complications reduce by 46 percent.
3. Vegan diet to lose weight:
The vegans are always blessed with a trim, slim, and thin body. The vegans significantly have a lower BMI (body mass index) compared to non-vegans. That is why people are shifting to a vegan diet from their regular diet plan.
The vegan diet works very effectively to reduce the extra body mass and overall body weight. Other than following a strict diet, people need to follow healthy lifestyle changes such as health-related characteristics and physical activities.
There is an interesting fact, when the controlled diet is entirely based on a whole-food-focused diet the vegan diet is the best option to choose.
A vegan diet helps to reduce body weight more effectively than any other calorie-restricted diet plan. This fact is clinically and scientifically proved.
Such a diet plan is recommended by many reputed health authorities of different countries. A vegan diet includes lower calorie but higher fiber intake. That makes you feel that the stomach full.
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4. Other benefits:
A Vegan diet is holistically beneficial to health issues.
- Arthritis:
Vegan diets restrict arthritic symptoms such as symptoms morning stiffness, joint swelling, and pain.
- Alzheimer’s disease:
Having a vegan diet regularly lowers the risk of Alzheimer’s disease.
- Cancer risk:
Consumption of a vegan diet reduces the risk of death due to cancer by 15 percent.
5. Kidney activity:
The people on a vegan diet have healthier kidney functionalities than the others.
According to different studies, these benefits are entirely observational. The effectiveness of the vegan diet still under research, though the observational benefits are significant in human health.
Essential vegan foods for a healthier body
The nutritional value of animal-based foodstuffs is replaced by a few plant-based products. They are,
Seeds:
Flaxseed, hemp, and chia are loaded with essential proteins and fatty acids (omega-3).
Seitan, tempeh, and tofu:
These are the best plant-based protein-rich alternatives.
Nut butter and nuts:
Unroasted and unblanched types of nuts are the enriched sources of Vitamin E, iron, zinc, fiber, magnesium, and selenium.
Algae:
Chlorella and Spirulina are enriched with complete protein. Other varieties provide iodine.
Legumes:
Beans, peas, and lentils are extremely enriched sources of essential plant compounds and nutrients. Fermenting, proper cooking and sprouting can level up the nutritional value of such legumes.
Plant-milk (calcium-fortified):
These products help to reach the calcium requirement of the vegans. Such yogurt and milk are fortified with Vitamin D and B.
Pseudo cereal, cereals, and whole grains:
These provide a healthy amount of iron, carbs, minerals, fibers, and vitamin D. Quinoa, Teff, Amaranth, and Spelt are popular protein sources.
Nutritional yeast:
This acts as a positive protein-catalyst to the vegan diet.
Vegetables and fruits:
Leafy greens like kale, spinach, mustard greens, watercress, and bok choy are the popular sources of calcium and iron.
Fermented and sprouted plant foods:
Natto, Miso, Ezekiel bread, kimchi, sauerkraut, kombucha, and pickle contains vitamin K2 and probiotics. The consumption of fermented and sprouted plant food improves the capacity of mineral absorption.
Risks of a vegan diet
The poor vegan diet-plan can cause serious nutritional deficiencies within the body. According to several studies, vegans are tending scanty blood measures of calcium, vitamin B12, vitamin D, omega-3 (long-chain), iodine, zinc, and iron. These deficiencies are quite prominent in the breast-feeders, children, and pregnant women.
This deficiency can be mitigated by having nutrient-loaded plant edibles and processed vegan meals. You should add fortified vegan foods especially loaded with vitamin B12, calcium, and vitamin D to the regular diet plan.
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You can have cooked, fermented, and sprouted vegan meals to increase the absorption capacity of zinc and iron.
Intake of iodized salt will fulfill the regular iodine requirement of a vegan. The vegans must have omega-3 enriched food especially rich with DHA, EPA, and ALA.
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Supplements
Vitamin D:
Vegan D3 or D2 by Viridian or Nordic Naturals
Vitamin B12:
Cyanocobalamin form
Iron:
Use iron supplement if deficiency documented
DHA and EPA:
Algae oil
Zinc:
Form of Zinc Citrate or Zinc Gluconate (not with calcium supplements)
Iodine:
Iodized salt
Calcium:
Calcium supplement of 500 grams or less than that every time
Conclusion
People usually select a vegan diet for social, health, and ethical aspects. A good and balanced vegan diet provides a large number of benefits to health. The individual can get such benefits only when the vegan diet chart is well-crafted. If the vegan diet can’t meet the nutritional requirement of an individual, supplements are essential to fulfill those deficiencies.
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