Veganism
February 14, 2022
Veganism is the new and most upcoming lifestyle choice. Its origin dates back to the year 1944 where a small group of vegetarian people left the Leicester Vegetarian Society in England to form the Vegan Society.
The Vegan society believes in a lifestyle that attempts to exclude all forms of animal cruelty and exploitation, be it food, clothing, or any other purpose.
They choose not to consume any kind of products derived from animals be it dairy, eggs, honey, or meat.
What does a vegan diet include?
A vegan diet only includes plants, vegetables, fruits, seeds, grains, nuts, and other foods made from plants.
Their daily diet includes 5 -6 servings of fruits and vegetables, they base meals on bread, potato, rice, pasta, or other starchy carbohydrates and preferably choose wholegrain substitute wherever possible. They consume dairy alternatives such as soy drinks and yogurt. The primary protein source includes some beans, pulses, and nuts. They choose unsaturated oils and spreads and include them only in small amounts and drink plenty of water.
It is very important to plan and follow a well-balanced vegan diet or else one could miss out on essential nutrients such as calcium, iron, and vitamin B12.
How to overcome nutrient shortcomings in a vegan diet?
The most concerning of this is calcium and vitamin D which is usually derived from dairy foods (milk, cheese, and yogurt) but good sources of calcium for vegans include green leafy vegetables, fortified soy drinks, calcium set tofu, sesame seeds, and tahini, pulses, dried fruits such as raisins, prunes, figs, and dried apricots.
Vitamin D is essential to regulate and maintain calcium homeostasis in the body. Fortified fat spreads, breakfast cereals, and unsweetened soy drinks with added vitamin D are some of the sources for Vitamin D that vegans choose. It is important to read the label of the products to ensure that the vitamin D used is not of animal origin.
Iron is important for the production of red blood cells.
Vegan sources of iron are mainly the non-heme iron found in plant sources like pulses, wholemeal bread, and flour. Breakfast cereals fortified with iron and dark green leafy vegetables such as watercress, broccoli, nuts, and dried fruits.
Vitamin B12 necessary to maintain healthy blood and nervous system are primarily derived from animal sources. Food options for vegans are limited and supplementation may be needed. Yeast extract, such as marmite which is fortified with B12 can be recommended.
Omega-3 fatty acids, which are commonly found in oily fish and essential for heart health are derived from flaxseed oil, soy oil, soy-based foods like tofu and walnuts.
Vegan Food Preparations/Dishes
Common vegan foods include oatmeal with fruits, stir-fried veggies, cereal, toast, fruit juices, smoothies, peanut butter sandwiches, frozen fruit desserts, lentil/vegetable soup, salad bar items including sprouts, chickpeas, beans, nuts, and dry fruits like dates, apricots, popcorn, macaroni, spaghetti, vegetarian baked beans, guacamole, and hummus.
Veganism and Health
According to research conducted by the Vegan Society, the number of vegans in the UK has quadrupled between 2006-2018. The number of people cutting down on meat and dairy from their diets has seen a gradual increase over the last decade. Today, people adopt veganism as a choice primarily for the potential health benefits it offers along with being simple and considerable in its ideology.
A vegan diet is a high fiber diet and low in cholesterol, protein, calcium, and salt.
A plant-based diet reduces the risk of many diseases like diabetes, cancer, heart disease, degenerative conditions like Alzheimer’s, and premature death.
Also, people living the vegan lifestyle include a lot of fruits and vegetables in their diet and eliminate processed products. This in turn gives the body the required nutrient boost and antioxidants which reduce and fight against the free radical damage that causes disease in the body.
Typically, vegans tend to smoke less and avoid alcohol consumption which further reduces the risk of illness. They actively indulge in exercise and sports on a regular basis which keeps their body fit and healthy.
These lifestyle factors contribute additional benefits to the body and make veganism a popular choice for people looking forward to simple, easy, healthy, disease-free, and environment-friendly living.
