What is veganism and why consider a vegan diet?
Globally, obesity is affecting more and more people, a problem that is worsened by junk food and lifestyles that are definitely less than active. This article aims to show that by examining elements of a diet such as a vegan diet, it is possible to get some ideas that we can use to improve our own diets. Becoming a vegan is a massive lifestyle change, but there’s no reason that we can’t borrow from their diets when aiming to reduce weight or even for a bit of detox dieting!
Vegans tend to achieve a balance in that they tend to maintain healthy weights – this is for 2 reasons.
- they watch their diet closely
- the diet they eat is extremely low in processed foods.
Veganism goes beyond simply being vegetarian – it relates to diet and lifestyle choices that eliminate the requirement for animals for nutrition, clothing, shelter or any thing else. This article relates to veganism from the point of view of the vegan diet. 1 in 20 vegetarians is actually vegan, which means that they will also avoid dairy products, which most vegetarians may consider consuming.
The food pyramid of a vegan diet
Without eating meat, vegans are required to make some significant changes to their diet. It is recommended that they:
- eat around 3 servings of vegetables(with a mix of all colours of vegetables, e.g. carrots, broccoli and peppers
- eat around 4-5 servings of grains (these grains should be the bran and germ)
- eat around 3 servings of fruit (important for vitamin C and a good source of fibre)
- eat around 2 servings of legumes (beans, peas, lentils). Beans, in particular soya beans, are a high source of protein, which is essential for keeping you feeling full for longer, assisting in weight loss.
It has been noted that diets that avoid meat are lower in saturated fat and cholesterol. Vegan diets are high in fibre, magnesium, folate and all sorts of vitamins.
Vegan diets and calcium
Without eating dairy products, a vegan’s diet will be low in calcium, therefore they will need to find a substitute. Soy milk is a good source of protein and is often supplemented with calcium. It is recommended that vegans take a calcium diet. Women, in particular need to make sure that they are taking sufficient iron, Vitamin B12 and Vitamin D. Importantly, those on a vegan diet will need to supplement their diet with omega fatty acids, which are traditionally found in fish.
Note: it is recommended that before any major changes to your diet, you should consult your doctor, or even a nutritionist, as ultimately diet depends on individual requirements.