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What Is A Vegan Diet

March 28, 2011 By Leave a Comment

Article by Amirah Bellamy

A vegan diet consists of plant-based foods only. In other words, vegans do not consume any meat or dairy products. A vegan diet is formed on the basis of a food pyramid different from that of a conventional meat-based diet. Thus, from bottom to top the vegan food pyramid includes grains, legumes and nuts, vegetables, fruits, and fats. The dietary classification of vegan falls under vegetarian. In fact, there are several types of vegetarians which include:

Lacto-Ovo Vegetarian: does not consume animal flesh but does eat eggs and dairy products;Lacto Vegetarian: does not eat eggs, but does eat dairy productsOvo Vegetarian: does not eat any animal or dairy products, but does eat eggsPescatarian: omits all animal flesh from diet with the exception of fishMacrobiotic: consumes only unprocessed vegan foods and avoids refined sugars and oils. Ocassionally eats fish.Fruitarian: eats only fruits, nuts and seeds and other plant-based food that can be obtained without harm to the plantLive Foodist: omits all animal products and does not consume any foods that have been cooked above 115 degrees Fahrenheit. Vegan: omits all animal products (including eggs and dairy) as well as foods containing animal-derived ingredients

It is readily observable that vegans are of the more strict vegetarians. It can also be observed that following a vegan diet, though healthy and nutritious, requires careful planning but no more than a conventional meat-based diet despite the myths.

One such myth is that a vegan diet is void of protein, calcium and Vitamin B-12. However, this couldn’t be further from the truth. For starters, a vegan diet offers a variety of sources of protein including grain foods, nuts, beans and tofu, just to name a few. You may have even heard the myth that animal protein is superior to vegetable protein. This is indeed a myth and is easily dis-proven by the fact that high levels of protein steal calcium from bones leading to osteoporosis. Furthermore, it has been found that the typical Western diet contains too much protein. In short, a variety of plant foods eaten throughout the day can meet protein requirements. Regarding calcium, there are several plant foods that are excellent sources of calcium. Green, leafy, low-oxalate vegetables such as collard greens, bok choy, broccoli, Chinese cabbage and kale are not only all great sources of calcium, but the body easily absorbs the calcium from these food sources. Lastly, regarding Vitamin B-12, foods such as nutritional yeast, fortified cereal, fortified soy milk, tempeh, miso, and other plant foods when consumed regularly throughout the day provide plenty of Vitamin B-12.

Notwithstanding all the myths a vegan diet offers a variety of benefits which are undeniable. Furthermore, the decision to adopt this diet is a personal one. That said, before making judgements and falling prey to the untruths about veganism keep an open mind and continue to educate yourself. There is much to discover about this very unique diet and lifestyle.

About the Author

Amirah Bellamy is a Vegan Transitional Coach, Vegan Fitness Meal Planning Expert, and Author. To learn more about her fabulous Vegetarian Meal Plans and Healthy Eating eBook or to INSTANTLY grab her FREE Vegetarian Starter Kit go to http://www.AmirahBFit.com

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“Advantages of a Vegan Diet”

March 28, 2011 By Leave a Comment

As obesity continues to affect millions of people not just in America but also all over the world, there is renewed interest on veganism. Under veganism, a person avoids using animal material not just on consumption but also for material uses. As such, veganism is viewed as a way of respecting the existence of animals as well as a way of achieving a healthy and clean lifestyle. Veganism is known for its ethical and environmental standards. The vegan diet is perceived to be most effective way to improve personal wellness through healthy food consumption, to absorb nutrients from more natural or organic things and eventually change the way people consume food and move them away from the fatty, meat-oriented diet that contributed to obesity. Burgers, fries, steaks and roasted pigs sure look delicious to eat but most people don’t realize the health risks that come with those food’s great flavors. Going green and adapting the consumption culture under veganism is the definite alternative that the rest of the world has yet to realize fully.

 

As it generally involves vegetables, whole grains, fresh fruits, beans and other organic products, the vegan diet has a lot of advantages. The diet is noted for having reduced levels of saturated fats that are connected with meat and dairy products, and having a low level of saturated fats leads to improved cardiovascular health (thus better resistance to cardiovascular disease). Eating vegetables and fruits will help the person gain antioxidants that help the body gain protection from certain forms of cancer. Consuming nuts and dark green leaves bring in high levels of magnesium, which greatly compliments calcium. Not to be outdone are other nutrients such as folate (for cellular repair and generation of red and white blood cells), potassium (eliminates toxins in kidneys), Vitamin C (for strengthening the immune system), and more.

 

Other than being naturally nutritious, the vegan diet also contributes strongly to the prevention of diseases. Studies showed that the diet is effecting on preventing Type 2 diabetes (as a result of improved cardiovascular health), breast cancer (eating lesser meat or animal material plays a role here), colon cancer (linked to steady consumption of whole grains, nuts and fruits), arthritis (the direct result of completely avoiding consumption of dairy products) and even prostate cancer. Aside from those, the diet also lowers the body’s cholesterol level, prevents macular degeneration and when done right prevent osteoporosis.

 

Last but not least there are several other benefits from the diet such as losing weight in a healthy and non-stressful manner, reduced risks of allergies (those who consume meat and dairy products have higher allergy risks), and most of all having prolonged life. While debates about veganism’s essence and social relevance continues around the world, there is no denying that the vegan’s diet is truly healthy on a personal level and at the same time respectful towards the environment and existence of animals. As it is centered on natural and organic products, the vegan diet itself can play a major role in reducing world hunger and boosting the world’s food supply Simply put, veganism and the vegan diet are here to stay…for good no less.

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A Vegan Diet: The Key To A Healthy Weight

March 28, 2011 By Leave a Comment

Veganism is a somewhat foreign idea to many Americans. For generations, animal products have been the stuff of Americana: families have started their mornings with scrambled eggs, discussed their days over steak, and enjoyed ice cream desserts before bedtime. At the same time though, our waistlines have ballooned and our arteries have become clogged. Veganism offers a healthy alternative. Try it for awhile, or try it for good. Either way, you’ll reap great benefits: vegans are rewarded with slimmer figures, cleaner-running engines, and enhanced energy.

What is veganism?

The term “veganism” was coined just a few decades ago, and it’s derived from the word “vegetarianism.” Basically, vegetarians do not eat animals, but they will eat animal products such as cheese and eggs. Vegans exclude all animal products from their diets. Veganism involves avoiding milk and eggs as well as honey, gelatin, and animal-based food additives. (A common red food dye, for instance, is made from beetles!)

Is Veganism Difficult?

With animal products being used in everything from tortilla chips to candy coatings, some people imagine it would be difficult to adhere to a vegan diet. Depending on where a person lives, this could be true! The key is to place oneself in healthy environments:

• It’s much easier to find nutritious, tasty vegan food at a health food store than at a traditional chain grocer. Smaller, independent groceries often have vegan and vegetarian hot food bars and refrigerated meals for people on-the-go.

• When you’re choosing a restaurant, remember that certain cuisines are more easily made vegan. For example, it’s easy to adapt recipes to make vegan burritos, pad Thai, sushi rolls, and stir-fry.

• Keep vegan snacks on hand at home, in the office, and in the car. With cashews, fruit salad, and dark chocolate within reach, sticking to a vegan diet can be remarkably easy.

How’s the Food?

Cultures around the world have been making delicious vegan foods for millennia: chocolate, hummus, fried okra, samosas, etc. Whereas traditional American foods tend to rely on animal fats and salt for flavoring, vegan foods make the most of nut oils and heady spices such as cayenne, ginger, garlic, and oregano.

What’s more, modern food companies have excelled at developing meat alternatives. Like bacon? A number of “fake bacon” products are perfectly salty and crispy, and they taste… piggy. Vegans also have delicious dessert options. Vegan apple crumble is divine – especially when topped with a coconut-milk version of ice cream.

People also notice that once they become vegan, they require less stimulation to enjoy flavoring. For instance, they are satisfied with a lower concentration of sugar in their desserts. That’s because their systems have become cleaner over time and are more sensitive to fluctuations.

Is it Safe?

Balanced vegan diets are so safe than in the Netherlands, vegans actually have discounted health insurance fees. Of course, it’s not wise to load up on vegan chocolate chip cookies and forget about nutrition. With the proper medical guidance, you can quickly and safely shed pounds by omitting animal products from your diet. Animals will thank you, and your body will, too!

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