Good Lifestyle

Everyone seems to adopt avegan diet for the moment, and for good reason. Study after study shows justHow much to give up the meat can do for human health. For example, a study published in theNutrition log Earlier this year revealed that vegans had higher antioxidant levels than vegetarians and meat eaters. And the Vegan group also had saturated fat levels lower than their counterparts.

In addition, it is increasingly clear that animal products deproissive are one of the most effective ways to save the planet (and billions of animals during the process). But with the word being projected everywhere, you may be wondering: what is exactly a vegan diet in the first place?

Vegan diet 101

By definition,A vegan is a person who does not eat or use products of animal origin. This means aside the lifestyle look, which involves changes such as the purchase of leather and products has not been tested on animals - your diet will change to include plants instead of animals .

What are the calves of food can not eat?

Vegans do not eat animal products or animal derived ingredients. Including:

• Me
• Poultry
• Fish
• Seafood
• Dairy products
• Eggs
• Darling

The vegans also avoid many ingredients and additives derived from less known animals, including gelatin, Beilac, carmine, casein, whey, etc.

What foods eat veaugans?

A sure bet is starting with whole foods. Including:

• Fruits
• Vegetables
• Beans and legumes
• Cereals
• Nuts and seeds
• Tofu, Tempeh, Seitan

There are also vegan versions of all your preferred processed foods, including simulated meat, ice cream, cheese without dairy products, yogurt etc. In addition, many products are vegan by default, including most types of pasta and bread, walnut butter and many condiments.

What is the difference between vegetable and vegan?

Even if "herbal" and "vegan" are often used interchangeably, there may be a big difference between the two. While the vegan system strictly avoids all products of animal origin, a plant-based plan refers to the majority of your foods from non-animal products, nor to eat mainly plants with products of animal origin, thrown from time to time in the mix.

Many people are both vegan and based on plants: they do not consume any animal products and consume mainly plants, avoiding many converted vegan junk foods available on store shelves.

What is the difference between vegan and vegan raw?

When you follow aVERE vegan dietYou always eat all healthy plant foods and avoiding animal products. Crus vegans are entailing entire vegan foods, unprocessed and uncooked (or not heated above 104 to 118 degrees Fahrenheit). Think a lot of smoothies and large vegetable salads. And reason? The gross foods that follow the pretension of food cooking preparation destroy the enzymes in the food, which makes it lose its nutritional value. (It is not fully based on science, while some food will lose nutritional value if, for example, they are boiled, other vegetables, such astomatoes, have increased the nutrient content when you cook them.)

There is also the fact that eating only raw foods can be very restrictive and, according to Andrew Weil, MD-MD, makes you "lose a lot of the best flavor, texture and appearance of food. " Not to mention, you would miss some of the vitamins and minerals you get from cooked foods.

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Why are people going vegan?

There are some main reasons why people go vegan, but the most common do so for animals. The vegan involves not to eat or use animal products. Many people adopt the diet to help put an end to the damage and exploitation of animals for food, clothing, beauty products and other purposes.

These animals be cows, pigs, chickens and moreendure an unimaginable amount of pain and suffering, to be confined to the dark and narrow areas for all their life to support the torture that takes place in the slaughterhouse during their last moments on earth. He reported that as an estimated75 billion earthly animals-And trillions of aquatic animals - are killed every year around the world for food and vegans want to end that.

Another reason why people could choose to go vegan is to improve their health. According toHARVARD MEDICAL SCHOOLThere is a quantity of ever increasing proof that shows to eat a vegan diet can help you live a long and healthy life. This can help reduce your risk of type 2 diabetes and heart disease, help with weight loss, and evenhelp prevent colon and breast cancer, to name a handful of benefits.

It's not just your health that can be improved by a vegan diet, the health of the planet. In a report published earlier this year byThe lancet, 37 scientists from 16 different countries had the best diet to protect both the health of people and the world:Go from plant-based meat and ditch. While plants-based foods resembling tofu and beans - generate the least greenhouse gas emissions that contribute to global warming, meat and animal-shaped cheese. According toSchool of Yale Forestry and Environmental Studies, cattle breeding is also responsible for deforestation of the Amazon forest.

What are the benefits of being vegan?

As long as you eat a healthy vegetation diet - and you do not simply charge on junk food, it can completely change your way of feeling, improving your health and even saving you money.

"The advantages of veganism include an increased consciousness surrounding food (you really have to go out of your way of planning, preparing and choosing food!), A smaller carbon footprint and no kind of animal cruelty" , declaresMonica Austlander Moreno, MS, RD, LD / N, nutrition consultant forRSP Nutrition. "There is also a tendency to eat more vegetables, fruit, nuts, seeds and legumes, an increased probability of cooking at home and potentially have improved lipid and blood sugar profiles."

Are there descents to a vegan diet?

Whilethe protein is usually not a problem when you go vegan"Are there what you hear all the time - there are other things you should be aware when you do the switch.

If you eat a well rounded and balanced vegan diet, your risk of nutritional deficiencies is low, as observed byThe permanent newspaper In 2013. TheAmerican Academy of Nutrition and Dietetics Says that you can meet the majority of your nutritional needs through plant foods: there is a lot of calcium in foods such as broccoli and almonds, iron in beans, omega-3 fatty acids in nuts and Linen seeds and vitamin D in orange juices and enriched cereals. The only thing that can be delicate is to get enough B12 because it occurs naturally in animal feeds. Although you can find it in a nutritional yeast and fortified food B12 as soy milk,You can also take a surcharge.

In the past, one of the largest reciprocal to go vegan was the lack of options. But this is no longer the case, thanks to new herbal options on the market. For example, at these days, you want to catch a hamburger, there is an infinite amount of options at your fingertips: burgers packed with vegetables and realistic simulated meat options, such as theBeyond Burger, are almost all grocery stores. And now you can even order theImpossible whopper, made with the impossible hamburger, every burger king location in the country.

How can you convey in a vegan diet?

Going to vegan might seem difficult at the beginning. But with these easy tips, you will have the healthy diet and changing in no time.

Slow down

If you do not want to jump alone, you do not have to. Instead, you can start by eating Vegan a few days a week, then build it until you are entirely vegan. A great way to do is make Mondays without meat in your home. You will feel so much at the beginning of each week that you want to stick to plants all week.

Experience with vegetable proteins

Instead of building your meals around the meat, start overwhelming in different types of vegetable proteins. Whether you add from Tofu to your Kebabs Shish or you put Tempeh in your remedy, make usually the habit of including more plant options in your diet.

"Experiment with meals based on vegetable proteins like tofu, tempeh and beans," says Moreno. "Tofu and Tempeh are complete proteins and are very versatile in the kitchen. And beans also feed the microbiome with their prebiotic fiber profiles, as well as the protein."

Reimagine your favorites

The next time you want one of your favorite dishes, get creation. Have fun in the kitchen and find out how to make a herbal version.

"Try mushroom hamburgers based on beans, sweet potatoes and quinoa," says Moreno. "Mushrooms are one of the only sources of vitamin D."

The adoption of a vegan system can be overwhelming at the beginning. But this can be the delicate adaptation sentence if you are serious about this change of way of life. There are so many health benefits, as well as the environment - it is not surprising that the vegan diet becomes so popular.