BENEFITS OF VEGAN DIET

WHAT IS VEGAN DIET:

Vegan diet is a plant based diet that  exclude animal products . Vegans do not eat this type of  food that comes from animals including dairy products and eggs. Four types of vegans are Religious vegans,  health vegans ,environmental vegans ,ethical vegans .

HEALTHY  EATING AS A VEGAN:

• Eat five types of fruits and vegetables daily .
• Starchy carbohydrates include potatoes , bread, rice etc.
• Fortified dairy items such as soya drinks and yoghurts.
• For maintaining proteins eat pulses and beans.
• Eat nuts and seeds daily that is rich in omega 3 fatty acids .
• Drink plenty of fluids.

TYPES OF VEGAN DIET :

1. RAW FOOD VEGAN DIET  : It is defined as unprocessed plant based foods that are completely raw  or heated at very low temperature under 48 degree  Celcius . it  consist of fruits , vegetables , nuts, seeds, sprouted grains and legumes.

2. WHOLE FOOD VEGAN DIET : It is defined as the diet contains whole plant foods , including fruits , vegetables , grains, legumes, nuts, seeds.
3. 80/10/10 DIET : This diet comprises with 80 percent of calories comes from carbohydrates , 10 percent from protein and 10 percent from fat.
4. HIGH CARB OR LOW FAT DIET: Eat carbohydrates in the form of fruit , grains, and consume low fats such as nuts, avocados etc.

BENEFITS OF VEGAN DIET:

1. IMPROVE CARDIAC HEALTH

High intake of plant based foods and exclude the animal diet are associated with a lower risk of heart disease .

2. REDUCE CANCER RISK :

Plant based diet are rich in natural fiber . the nutrient found in plant based diet are vitamins, minerals, phytochemicals, fiber have been reduce the risk of several cancer.

3. IMPROVE DIGESTION:-

Eat plant foods will increase the intake of dietary fibre  . it supports to healthy function of digestive tract.

4. ENHANCE WEIGHT LOSS :
   Plant based foods are high in nutrients but low in calories.

    5. BETTER MENTAL HEALTH:

Vegan diet are rich in antioxidants and other beneficial nutrients are to be protected against depression and its symptoms.

6. LESS PAINFUL PERIODS:

Inflammatory food include meat , salt ,sugar can worse the pain and eating vegan diet reduce the inflammation .

7. REDUCE RISK OF FOOD POISONING:

Plant based diet reduce the risk of food poisoning because  it can easily digest.

8. IMPROVE SLEEPING PATTERN :

Vitamin B12 is found in green vegetables .  it helps in regulating  sleep cycles because it stimulates the serotonin .

9. REDUCE RISK OF TYPE 2 DIABETES MELLITUS :

Plant based foods promote weight loss ,especially visceral fat , which improves insulin sensitivity .

VEGAN FOOD LIST :

FRUITS : berries, citrus fruits, melons ,pears, kiwis.

VEGETABLES: Dark leafy vegetables , tomatoes, sweet potatoes , peas , mushroom

PROTEINS: Beans, Tofu Lentils.

WHOLE GRAINS : Oats, brown rice, sorghum.

NUTS AND SEEDS :Almonds, walnuts, flax seeds

HEALTHY FATS  : Olive oil, Avocados .

HERBS AND SPICES: Garlic , Turmeric , mint ,cinnamon, cumin

FOODS TO AVOID IN VEGAN DIET:

• All meat and poultary  
• Seafood.
• Milk
• Cheese
• Fish
• Honey
• Butter
• Yoghurt .