What Is A Vegan Diet?

March 5th, 2012 vegandietabc

 

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The vegan diet is one which eliminates the foods which are animal products from any meal.

The vegan diet has been receiving many followers over the years as many people want to be associated with healthy diet and living. A vegan is an individual who follows this diet. Being a vegan is seen to be much more than just a diet. It is a lifestyle that one chooses to have. Apart from not eating any products that are of animal origin, some vegans do not use any animal products be it for clothing or any other use.

There are different reasons why people choose to follow the vegan diet. These are;

  • Health purposes

Some people follow this diet due to the fact that they are looking to start living healthy lives. The vegan diet has been proven to help eliminate a number of serious illnesses and chronic diseases such as certain strains of cancer, heart diseases and diabetes. This is due to the fact that the vegan diet has low fat and cholesterol content which are some of the substances which contribute greatly to these diseases. The vegan diet also provides the vegan with nutrients which are not found in some of the non vegan foods.

  • Detox and weight reduction

Many individuals go on the vegan diet so as to achieve the best results for weight loss. They take the vegan diet which has a detox plan and recipes which ensure that they lose weight without much effort.

  • Ethical reasons

Some vegans follow the vegan diet due to ethical reasons such as animal rights protection. Vegans find it as an abuse of the animal rights to eat products such as milk and meat from them. They do not see why the animals should be killed so as to provide these foods as there are many other sources of food which do not involve causing harm to animals.

  • Environmental protection reasons

Vegans believe that livestock farming has very adverse impacts on the world. They say this type of farming takes up so much land and other resources such as fertilizers and water which can be used by humans. They believe that the livestock ranches and farms accelerate soil erosion and make land lose productivity for crop cultivation.

It is important to note the differences between the vegan and vegetarian diets. Vegetarians tend to eat some poultry and dairy products and even honey. Vegans don?t eat any product from animals, at all. The vegan societies also recommend that vegans should not use any animal or dairy products such as leather, wool and cosmetics.

For you to become a long term vegan successfully, you need to transform into following this vegan diet gradually. You can start by been a vegetarian as most individual who have been vegans for many years used this as a stepping stone. You will be able to enjoy living your life on the diet plan that satisfies you no matter the reasons you have for it.

 

What is exactly a Vegan diet?

You might have friends who are vegetarians who consume milk or eggs too. But speaking of a Vegan Diet, there is no compromise. A Vegan Diet is a true vegetarian diet that excludes all kinds of animal products (like meat, milk, egg etc) and foods processed using animal products. Some people follow such a diet for cultural, religious or ethical reasons while others follow a Vegan diet for staying healthy and animal friendly. Whatever be your reason, you must know the right proportion of nutrients that must be there to compensate for the missing animal products in your diet.

 

What a Vegan eats?

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It may be the most perplexing question now baffling your mind. Actually there are a huge number of products of plants available to eat which are often under estimated.  And sure there are a countless number of recipes from their combinations. Simply stating you can think of eating grains, beans, legumes, vegetables and fruits to vegan hot dogs and vegan mayonnaise!!

Foods that are allowed include:

  • fruits and vegetables
  • Whole-grain cereals
  • Soya products
  • beans and nuts , organic canola,
  • olive and sesame oils, coconut oil
  • bread, tortillas, whole-wheat pasta, brown rice,  vegetable pasta, barley, quinoa, potatoes
  • corn chips; tofu ice cream; and desserts sweetened with maple syrup, cane juice, raw sugar, or other natural products
  • Water, green tea, and organic red wine for occasions.

 

A Vegan Day

A vegan meal planning would go like this:

  • Breakfast: banana, mango, soy yogurt  and kiwi
  • Lunch: lots of raw vegetables and organic salad
  • Snack (Any food stuff from the previous list as a small serving): say, exotic vegetable chips
  • Dinner: pure vegetarian Pad Thai

 

Vegan diet pyramid

 

Planning the meals rightly remains the corner stone of a healthy Vegan life. This food pyramid can act as a pointing tool in choosing the different food groups for different meals of a day. It is vital because a poorly planned vegan diet has been attributed to result in vitamin B12, vitamin D, iron, zinc, calcium, omega-3 fatty acids, riboflavin (vitamin B2) and iodine deficiencies.

Molasses are a good iron source. Hazel nuts, calcium fortified soya milk and almonds will meet the calcium requirements. For vitamin E, it requires adequate sun exposure or food supplements. Iodine fortified salt will prevent iodine deficiency. So just as any other diet a Vegan diet is nowhere behind in nutrition too. Be Vegan and Be healthy.

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Vegan Diet Weight Loss

March 4th, 2012 vegandietabc

 

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Individuals who follow the vegan diet don’t consume any foods that come from animals. Strict followers of the vegan diet do away with more than just chicken and red meat. They eliminate milk, fish, cheese, eggs and many more items from their diet.

When considering being vegan, you need to know that there are variations in the vegan diets and not everyone follows the same diet and food patterns.  People choose the vegan diet for different reasons. Many individuals want the vegan diet to assist them in weight loss.  Eating a vegan diet will help s you stay healthy but at times, using the plant food diet only cannot guarantee you the desired weight loss. Peoples often find individuals following the vegan diet plans to be slim or having normal weight. The normal plant based diet will not automatically result to weight loss as weight gain can also happen due to consumption of foods like nuts, avocados and seeds.

There is also creation of animal free foods by the processed foods industry. You can get a variety of cheeses and burgers which do not have the unwanted animal components found in other non-vegan foods. These foods eliminate fats, sugar and even salt. It should be noted that these products aren’t satisfactory and filling which could result to overeating. If you consume too many of such products, it might interfere greatly with your weight loss efforts. There are individuals who eat the vegan diet for health purposes. This diet has been linked with lower risks for obesity, heart diseases and some strains of cancer. Some individuals who use the vegan diet might eat honey than individuals who are avoiding eating animal products due to ethical reasons.

Vegan Diet for Weight Loss


If you want to be healthier and achieve weight loss, eating vegan most of the time will be more helpful, especially if you don?t want to be on a vegan diet at all times. A vegan lifestyle requires more planning and thinking as compared to the regular meals. While starting vegan diet you need to get information from individuals in your area who have been on the vegan diet. The members of a Vegan Group or Vegetarian Society, if any in your area, can assist you and guide you well in your new diet plan.

Once you are on a vegan diet, and your main objective is to lose weight, you need to stick to a vegan diet that has whole and fresh foods. You should limit the intake of soy cheeses, frozen pizzas and other foods that are processed as they can be high in salt and fat. You need not stick to the same vegetables and fruits every other time. You should incorporate a variety of foods which are brightly colored to make sure that you obtain a wide range of different minerals and vitamins.

Staying dedicated to the right vegan diet plan will allow you to achieve the best weight loss results. You need to get started and ensure that you don’t “cheat” on your diet.

 

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Vegan Bodybuilding Diet

March 3rd, 2012 vegandietabc

More info on Vegan Bodybuilding Diet coming up soon! Make sure you bookmark this page.

Mike

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Vegan Diet Benefits

March 3rd, 2012 vegandietabc

Benefits of a Vegan Diet

Vegan Diet - Benefits

The vegan diet is the kind of diet which eliminates any animal products in the food.

The vegan diet has so many benefits, more so those which are health related. The consumption of a diet of whole grains, legumes, vegetables, nuts, and fruits, with the avoidance of meat and high-fat animal products, along with a regular exercise program is consistently associated with lower blood cholesterol levels, lower blood pressure, less obesity and consequently less heart disease, stroke, diabetes, cancer, and mortality.

Many people in the United States have seen the vegan diet as strange and planned vegetarian diets are now recognized, including the American Dietetic Association, as nutritionally adequate and providing benefits in prevention and treatment of chronic conditions. Choosing a non vegan lifestyle has a significant health and medical cost. The vegetarian diet is differentiated from an omnivorous diet by its content of dry beans and lentils. These are the main sources of proteins in the vegan diet.

The health benefits one gets from using the vegan diet include;

  • Weight control

The vegan diet allows an individual to control their weight. Following the vegan diet plan will help you stay away from been overweight. Many people try other ways of losing and shedding off excess weight and fail. The foods that are available in this diet are those with low fat and calorie levels which provide you with sufficient nutrients while helping you to keep your weight in check.

  • Obesity control

The vegan diet has foods which have no harmful cholesterol and fats. The condition of obesity is mainly accelerated by high levels of cholesterol and fats that are found in the other foods which are not vegan. Vegan diets will therefore assist those individuals who are genetically prone to obesity to control this problem

  •  Cancer Protection

 

Research has shown that intake of plant based foods such as vegetables and fruits reduce the risk of getting cancer in an individual. These foods have cancer protective chemicals which are very beneficial in ensuring that you stay free of cancer.

  • Prevention of heart diseases

 

Heart diseases come up due to clogged blood vessels. These blood vessels are usually blocked by the fats and cholesterol that is found in the non-vegan diets. Vegan diets get rid of the excess cholesterol in the body and their plant based foods do not have harmful fats thus ensuring that you are safe from heart diseases.

  • Protection from stroke and diabetes

The vegan diet protects you from the risk of getting attacked by strokes and diabetic related conditions. The foods in the vegan diet provide you with a wide range of nutrients and fibers that ensure your body is strong and not deficient in any nutrients. The vegan diet has controlled levels of sugar, fats and salt keeping you away from diabetic problems.

The vegan diet is quite beneficial and you should research on the various plans available and try to follow this diet to beginning reaping these benefits.

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Vegan Diet and Diabetes

February 23rd, 2012 vegandietabc

The vegan diet is one which does not have any foods that come from animals.

According to new studies, eating a vegan diet that is low in fats might be the best for managing and controlling diabetes. It has been found that those individuals who have diabetes and have been following a low fat vegan diet for a period of around 22 weeks, have been able to reduce the number of times that they need to take medications so as to mange diabetes compared to those who have been using the diet that has been recommended by American Diabetes Association (ADA).

The vegan diet followers get to experience reduced cholesterol levels and also tend to lose weight than those following the other diet. A study was published in the journal Diabetes Care, where researchers have compared the impacts of following a low-fat vegan diet and the ADA diet on minimizing the need for drugs to control diabetes ,cholesterol levels, kidney function as well as weight loss in 99 adults with the diabetic condition. During this exercise, meals weren?t provided, but the involved individuals had to meet dietitians so as to come up with diet plans and then had frequent meetings each week for cooking and nutrition instructions.

49 of the participants were under a low-fat vegan diet which had about 10 percent of daily calories from fat, 75 percent carbohydrates and 15 percent protein. They were requested to avoid foods from animals and added fats and instead take foods such as green vegetables and beans, though the portion sizes, the total daily calories and food intake were not restricted.

On the other hand, the remaining 50 participants followed the dietary guidelines provided by the ADA, 60-70 percent carbohydrates including 15-20 percent protein, and monosaturated fats like olive oil and not more than 7 percent of saturated fats like butters and animal fats. The total cholesterol intake was limited to about 200 milligrams or less per day.

The participants who were overweight in the ADA diet group were also recommended to cut their daily calorie intake with around 500-1,000 calories per day. The results have showed that both diets improved diabetes management and minimized unhealthy or high cholesterol levels, though some improvements were more significant with the low-fat vegan diet. That is;

  • 43 percent of those on the vegan diet reduced their need to take drugs to manage their diabetic problem compared with 26 percent of the ADA diet group.
  • Weight loss was seen to be more than 14 pounds when one is on the vegan diet group vs. less than 7 pounds in the ADA diet.
  • Cholesterol levels dropped by about 21 percent in the vegan diet group as compared to the 11 percent in the ADA diet which did not change their use of drugs to get rid of cholesterol.
  • The content of blood sugar also improved significantly among the people who used the low-fat vegan diet than among those who used the ADA diet and did not change their need and use of the diabetes drugs.

The vegan diet is therefore of great help in reversing the diabetic condition. People suffering from diabetes are advised to use the vegan diet which eliminates excess sugars and cholesterol from their bodies as well as getting rid of unwanted weight. All round health is thus achieved.

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Vegan Diet And Iron

February 20th, 2012 vegandietabc

Vegetarians are those people who consume only plant foods, and do not eat meat or seafood and may not eat eggs. Vegans follow the same diet as vegetarians, and in addition, do not consume dairy products too. A vegan diet gives many health benefits, and with a careful diet plan, like with a vegan diet and iron, it can provide all the essential nutritional requirements of the body.   

Dark green leafy vegetables and dried beans are good sources of iron, better than meat on a per calorie basis.

Absorption of iron by the body is increased markedly by eating foods containing vitamin C, along with other foods containing iron.

Anemia is a disease caused by iron deficiency is a worldwide health problem, especially in young women and children. In anemia, the healthy red blood cells reduce in the body. Iron helps in building red blood cells; when the body does not have sufficient iron, it will make lesser red blood cells or unhealthy red blood cells leading to a condition of “iron deficiency anemia”.

Less iron in our body limits oxygen delivery to cells. This results in decreased immunity, poor work performance and fatigue. On the other side, an excess amount of iron in the body can result in toxicity and sometimes even death.

It is not necessary that vegans have a higher incidence of iron deficiency than meat eaters.

Iron is a vital nutrient because of its role in carrying oxygen in the blood. Iron in the diet can be obtained from two sources, and hence the names:

Heme Iron: This is the iron found in food products from animals that originally contained hemoglobin. Red meats, fish, and poultry are the common sources of heme iron. Hemoglobin is the protein in red blood cells which delivers oxygen to cells.

Non-Heme Iron: This is the iron that comes from plant foods like beans and lentils. Such form of iron is added to iron-fortified and iron-enriched foods.

Although heme iron is better absorbed than nonheme iron, but most of the dietary iron is nonheme iron.

Vegan diets are based only on non-heme iron. Due to this, dietary iron recommendations are higher for vegetarians and vegans, as compared to non-vegetarians.

The RDA (Recommended Daily Allowance) per day for iron is:

  • For vegetarian men: 14 milligrams.
  • For women after menopause: 14 milligrams.
  • For women prior to menopause: 33 milligrams.

A well-balanced vegan or vegetarian diet can provide many health benefits, with reduced risk of chronic diseases, including:

  • Anemia (esp. with diet of high iron)
  • Hypertension or high blood pressure
  • Obesity (low trans fat diet)
  • Diabetes (low sugar diet)
  • Coronary artery disease (low trans fat diet)
  • Some types of cancer.

 

Though red meat contains heme-iron that is better digestible, but it also raises cholesterol that is bad for the heart, and it also contain elements that can cause aggravation in Inflammatory Bowel Disease (IBD). This is a reason that vegans and vegetarians are believed to have lower rates of diseases and illness, with lesser occurrences of death from a number of degenerative diseases.

 

Summary: Vegan Diet And Iron

Cereal, oatmeal, cooked soybeans, lentils, dark green leafy vegetables and beans must be an essential part of a vegan diet, as these foods are rich in iron. Lack of iron in diet restricts oxygen delivery to the cells, poor work performance, decreased immunity and resulting in fatigue.

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Vegan Diet and Cancer

February 19th, 2012 vegandietabc

For centuries, cancer has remained one of the most life-threatening disease and people are struggling till now to find remedial measures for this disease. Investigations have revealed that animal protein should be blamed to a great extent for the occurrence of cancer. Animal protein creates an acidic environment within our body, setting the stage for the multiplication of cancer cells. It promotes inflammation and cell division as well as rework the combination of hormones and important activities of enzymes, therefore, nurturing the cancer cells every moment. Many meat lovers would argue that what about the antioxidant properties of animal protein?  the most useful weapon against cancer?

They should put their fact straight that when it comes to amount of anti-oxidants, animal proteins fall short to compete with the plant proteins. The high content of antioxidants, fibre, vitamins and minerals have made plant proteins the most preferred approach to avoid and cure cancer. The World Cancer Research Fund have approved of the fruitful relation of vegan diet and cancer endurance. They recommend at least five meals of vegetables and fruits daily, to stay away from cancer. Natural antioxidants in plants, such as, Vitamin C and E, caroteinoids like beta-carotene from carrots and lycopene from tomatoes as well as saponins alters the internal milieu and shields our body against cancer.

Allium compounds, dietery fibres, flavenoids, folic acids, phytosterols, selenium and a bunch of other components in plant diet are the allies of antioxidants in the battle against cancer. They all work together to kill the cancer cells and block their further growth through prevention of DNA mutation, restoring normal hormonal activities and maintaining integrity of intracellular matrixes.

Vegan diet can reduce the risk of cancer in any part of the body, be it breast, prostrate, cervix, ovary or mouth, oesophagus, stomach, colon, larynx and bladder. In women, obesity is a prime reason for breast cancer. Therefore, cut off your meat consumption and embrace veganism to do away with the extra weight and hence lead a cancer-free life. Plant diet helps to maintain a normal level of estradiol, the female sex hormone. The onset of menstruation has been found to take place in later than average in vegans and the gaps between the menses are longer, hence contributing to the remedy for cancer.

Researchers claim that consumption of meat boost up the formation of bile acid and modify it into a carcinogen. But vegan diet reduces the bacterial flora, responsible for this deleterious modification and restores the harmless aspect of bile acids. Plant diets control the colon cells from dividing in an alarming rate and hence, reduce the risk of cancer. The b-carotene in plants are found to be very effective in case of lung cancers while consumption of dried fruits, beans, lentils and soya foods protects our body from the menacing effects of pancreatic cancer. Vegan diet keeps us away from any lactose type of food like milk, a principal causal factor for ovarian cancer. Vegan diet never fails to supply large amount of vitamins and fibres, the alleviating factors for oral, stomach and prostrate cancer alike.

Hence, the relationship of vegan diet and cancer survival has turned out to be positive for salubrity. if you are still unsure of shedding off meat completely from your daily diet, at least treat yourself with the food of nature; it is the best medicine for cancer.

 

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Vegan Diet and Vitamin B12

January 7th, 2012 vegandietabc

Vegan Diet and Vitamin B12

Vitamin B12 has been associated with animal foods such as fish, meat, poultry, eggs, milk and dairy products thus creating the myth that it can only be found in these foods and that a vegan diet provides an amount that is substandard.

There are concerns that vegans are at great risk of B12 deficiency even though there is evidence which suggests that the meat-eating people are the ones who are likely to be vitamin B12 deficient. Research also suggests that vitamin B12 present in animal products is not absorbed easily as that in the vegetarian foods. These complex B vitamins are a group of compounds which are water-soluble and act as ?cofactors? or helpers in various enzyme systems in the human body. They are involved in many biochemical reactions in the body. These reactions include DNA and fatty acids synthesis. Vitamin B12 is also useful in the production of the red blood cells and assists in the maintenance of a healthy nervous system. It assists in the release of energy from food. It assists greatly to limit the buildup of the homocysteine molecule, which has damaging effects to the body cells.

Vitamin B12 is mainly manufactured by bacteria in the water and soil. Animals get B12 from the water and food which has these microorganisms. Humans need to obtain vitamin B12 from their diet either from the animal products or the fortified foods which are plant based. Therefore vegans can obtain vitamin B12 from the fortified foods. These foods include sausage mixes, yeast extracts, margarines, breakfast cereals, veggie burgers as well as soya milks. You need to check the nutritional information on the fortified foods labels so as to ensure that you get sufficient amounts of vitamin B12. It is easy to achieve the target of 3 micrograms of B12 per day from the fortified foods. Regular consumption of fortified foods will ensure that you get an adequate intake for your body health. Absorption of the vitamin B12 is fast in the fortified vegan food diets as compared to absorption from the animal diets.

Vegans are therefore less likely to suffer from the vitamin B12 deficiencies which come with the gastrointestinal conditions that are a result of old age. The vegan diet consists of high intakes of fibers, vitamin C, magnesium, potassium, vitamin E, folate, vitamin B1 and iron. It has the lowest intake of vitamin B12, calcium, vitamin D, zinc and retinol. This however, does not mean that vegans are deficient in these nutrients. Deficiencies in any vegan?s diet are only as a result of poor planning. This has been proven by researchers and it is important for any individual who if following the vegan diet to carry out extensive research so as to have the best vegan diet plans that will ensure they are not deficient in this important nutrient and others.

It is very possible for you to follow a vegan diet and benefit health wise from it while maintaining the sufficient levels of vitamin B12 in your body.

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Celebrites on Vegan Diet

January 3rd, 2012 vegandietabc

Vegan Diet Celebrities

Celebrities are the influential individuals in any society who are known to many due to the positions they hold, their contributions to the community and for indulging in certain activities.

The vegan diet has been favored by many individuals in the society who are seeking to have healthy bodies. Celebrities are some of the known individuals whose careers many a times rely on their body appearance and health for success. Many high profile personalities are changing their diet so as to lower lose weight and lower levels of cholesterol. It has been seen that the vegan diet has become the latest celebrity fad or a movement, so to say. The vegan celebrities choose the vegan diet due to many reasons. These reasons are;

  • Statement creation

Some celebrities are on the vegan diet for the purpose of making a statement to the public and feel the need to be associated with the vegan societies which will see them gain favor from the public. Celebrities have great influence on the public and this in turn results into many of their fans and supporters following the vegan diets.

  • Health benefits

Celebrities value their health. Healthy bodies are giving them the strength and ability to carry on with the various responsibilities they have in the society. The vegan diet celebrities get to enjoy reduced susceptibility to been attacked by disease such as obesity, cancer, heart diseases and strokes. The vegan diet reduces the cholesterol levels in the body and allows celebrities to take foods which will provides them with the right amount of nutrients that are required by the body.

  • Weight control

Celebrities tend to keep their weight in check as many of their jobs require them to be of a certain body size and weight. In order for them to achieve this, they go on a vegan diet and thus still get to keep their positions in whichever job they are into. The celebrity world is very competitive and they need to be in the best shape by taking vegan detox diets so as to keep up with the competitive nature of their industries.

  • Environmental issues

Celebrities usually voice out their concerns for the environment. The vegan diet celebrities find it unnecessary to kill animals for food. They find this as a pure cruelty and insult to the animal?s rights. They argue that resources that are used in this industry of animal products can be channeled elsewhere to help the less fortunate in the society.

Vegan diet celebrities do not use any items that are made from animal products. Such products include fur, wool, leather and many more. They also play a big role by contributing funds to run the societies that fight for animal rights as well as the vegan societies.

In the United States, celebrities are mainly the trend setters and it has been seen that there has been an increase in the number of people who are getting into the vegan diet. Restaurants have had to include vegan and vegetarian meals in their menus due to the great demand. Time is going to tell if the vegan celebrities will change their routines, though it seems as if they will stick to it due to the benefits they are getting from it.

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Welcome to Vegan Diet ABC

November 17th, 2011 vegandietabc

Welcome to Vegan Diet ABC blog featuring news and researches about vegan diet. You will also find many usefull tips and advice on vegan diets including recipies, vegan diet plan,  and many more…

Vegan Diet Fruits and Veg

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