The Health Benefits of Being a Vegan
Veganism was once thought to be a fleeting trend, but it has since gained popularity among both the general public and many celebrities. Many people are converting to plant-based diets as a result of growing awareness about animal welfare and the moral and ethical implications of a diet high in meat.
While your ethical approach to eating may not be enough to save the planet, you could wind up saving yourself from several health problems. Not only is obesity a big problem among children and adults, but many more diet-related illnesses could easily be avoided by being more aware of nutrition and dietetics.
This view has even been endorsed by PMC, PubMed, NCBI, NLM, and NIH that acknowledge the benefits of adopting a vegetarian and vegan diet.
If you already enjoy fruits and vegetables, then you will have no problems switching to a vegan diet. Soon, you will realise vegan diet benefits and the health benefits of being a vegan.
In this guide, we offer you tips to ensure that you are getting the most from this change in food choices while still eating a healthy and balanced diet.
Keep reading for more reasons to replace your animal product-based meals with plant-based vegan recipes.
A Vegan Diet is Worth a Try!
So, what exactly is vegan food?
As mentioned earlier, going vegan doesn’t mean you commit yourself to a lifetime of eating salad, soups, quinoa, soybeans, seeds and nuts. Thanks to modern innovations, you can find super tasty plant-based food on the market these days!. In fact, many classic desserts can be recreated in a vegan-friendly manner too, with there being thousands of creative vegan baking recipes available online.
A broad body of scientific evidence suggests that following a vegan diet could improve blood pressure, lower the risk of type 2 diabetes. and reduces the risk of heart disease and coronary heart disease, which result in healthy weight loss when teamed with a suitable exercise plan.
By reducing the consumption of meat and increasing the amount of fibre and plant matter, we can improve our health prospects and reduce the risk of diseases such as diabetes, high blood pressure, hypothyroidism and cancer risk.
If you can reverse coronary heart disease just by making some diet substitutions, wouldn't you like to try? Your health matters—so consider switching to a plant-based diet before relying on medications.
Let us look at some of the health benefits of a vegan diet.
Top Health Benefits of Vegan Food
Do you know the benefits of adopting a vegan diet plan? Read on to know more:
1. May Support Weight Loss
For some, the incentive to lose a few pounds is motivation enough to turn to a plant-based diet. A randomised clinical trial in the US comparing the nutritional quality of a number of diets showed that a balanced vegan diet has the lowest total energy intake, a better fat profile and the highest dietary fibre levels, when compared to omnivore and lacto-ovo-vegetarian diets. A greater fibre intake means meals are more satiating, making you less likely to snack and potentially better connecting you with your hunger signals.
2. May Support Heart Health
A diet packed with vegan-friendly foods such as wholegrains, legumes, fruit and veg, is associated with a lower risk of heart disease and stroke. Following a vegetarian or vegan diet also lowers blood pressure and helps in better cholesterol management.
3. May Support Blood Sugar Balance
Following a vegan diet helps those with blood sugar problems. People who adopt a vegan diet tend to have higher insulin sensitivity and lower blood sugar levels, and a reduced risk of developing type 2 diabetes. This is because wholegrains, which are an important component of a vegan diet, slow digestion, acting as a physical barrier and stabilising blood sugar levels. On the other hand, refined grains (typically white versions of bread, pasta, rice) hasten digestion and contribute to sharp sugar spikes.
4. May Reduce the Risk of Diabetes Complications
Vegan diets are lower in saturated fat and higher in protective phyto-nutrients derived from fruit and vegetables, all of which makes the diet compatible with current dietary guidelines for those with diabetes. However, if you've been diagnosed with type 2 diabetes and/or are on medication, speak to your GP or dietitian before making significant changes to your eating habits.
5. May be Beneficial for Gut Health
Our gut microbiome plays a key role in how we think and feel. Studies show that by eating a varied plant-based diet, we can make positive changes to our gut microbiome, encouraging the beneficial microbes to flourish in our gut. Plant-based foods supply different fibres to our gut bacteria, allowing them to flourish and increase in number.
Celebrities Endorsing Veganism
Given the numerous benefits of vegan food, not just common people, but celebrities and athletes are raising the profile of veganism and leading to increased awareness about vegan diet risks and benefits.
International celebrities like Meagan Duhamel, Zak Covalcik, Kara Lang, Mike Tyson, Evanna Lynch, and Helen Fines are all champions of veganism, with Tyson famously claiming that his vegan diet helped him to lose 140 pounds and get to his optimum health and fitness level.
Here are a few celebrity quotes to inspire you on the path to veganism, vegan diet benefits, and the health benefits of being a vegan.
Einstein had said:
“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein
Lin Meijiao, a famous actress, says:
"Ever since I became a vegetarian, I feel happy and content. I feel that this is the most satisfying and the best thing I do with my life. I don’t feel any pressure being a vegetarian. Instead, my body and soul feel cleansed.”
Lin Meijiao
The greatness of a nation can be judged by the way its animals are treated.
Mahatma Gandhi
Is A Vegan Diet Plan Right For Me?
While a life of veganism is optimal for some people, it is important to know that others can face iron, protein and vitamin B levels deficiencies if they follow the low-fat vegan diet for an extended period of time. In many cases, they might need additional supplements to meet their nutritional requirements.
Also, veganism is usually not recommended during pregnancy or breastfeeding, as your body may not be used to the changes in nutritional intake. If you want to adopt a healthier lifestyle when expecting, a semi vegetarian (introducing more leafy greens to your diet, reducing meat consumption, and reducing intake of processed meat) is ideal.
However, since a vegan diet consists mainly of plants or foods made from plants, you will more than likely need to source some vegan alternatives to fulfil your body's needs. The biggest risk for vegans is that they might experience a drop in essential nutrients like calcium, iron and vitamin B12.
Sourcing Vegan Food
Today, thanks to increased awareness, you’ll find a variety of places where you can buy vegan food from everyday essential food items, including alternatives like vegan cheese, non-dairy milk, vegan chocolate and nut-based ice cream.
For ideas on which foods to play around with when going vegan, consider the following:
Recommendations For A Healthy Vegan Lifestyle
The key to getting the right nutrients from vegan foods is to understand what makes a healthy and balanced diet, and plan your meals around this knowledge. For instance, doctors suggest that:
- you eat at least five a day (i.e. five portions of a variety of fruit and vegetables each day)
- base your meals on starchy carbohydrates like potatoes, pasta, bread and rice, choosing wholegrain wherever possible
- ingest dairy substitutes like yoghurts or vegan cheeses and milks (ideally opting for low-fat and sugar-free options)
- eat beans and pulses to keep your protein levels up
- eat oils and spreads (however, in small amounts)
- and, finally stay hydrated by drinking 6-8 cups of water a day
You can take some cooking classes on Superprof and learn vegan diet benefits for a balanced diet!
A Few Dos and Don'ts to Maximise Vegan Diet Benefits
Here are a few dos and don'ts that you can follow to maximise the health benefits of being a vegan. Implementing a diet plan that promotes the benefits of vegan food isn't as daunting as you might think. With a bit of planning and a willingness to experiment with new foods, you can easily transition to a vegan diet.
If you are vegan and pregnant, it is all the more important that you eat well and ensure that you and your baby are getting the right amount of energy, nutrients and vitamins to keep you and the baby healthy, whilst facilitating the growth of your unborn child.
Since a vegan diet consists mainly of plants, or foods made from plants, you will more than likely need to source some vegan alternatives to fulfil your body's needs.
For ideas on which foods to play around with when going vegan, consider recipes containing fruits and veggies, soybeans, quinoa, tofu, spinach, broccoli, flaxseed, soy milk, almonds, walnuts, cereal, ovo, canola, beans, peas and salad, for example.
To reassure you that implementing a vegan diet plan for the first time isn't as daunting as you might think, take a look at the table below:
| Do | Don't |
|---|---|
| Eat whole, quality plant-based foods | Overload on vegan junk food - just because it is vegan doesn't mean it is healthy in quantity |
| Drink plenty of fluid - 6-8 glasses is the recommended amount | Forget about protein - there's a number of products you can incorporate into your diet to keep your protein levels up |
| Stick to your favourite recipes - just try to find vegan-friendly alternatives so as not to overwhelm you | Forget to treat yourself and dine out - with Veganism on the rise, there are many eateries that will now cater for vegan diets |
If you are feeling overwhelmed by the idea of changing your entire way of life as a result of following the vegan approach, then remember that it doesn't have to be a difficult process. You'll soon learn to adjust, and will most likely never look back once you've had a taste of vegan life.
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