Our Little Guide For A Vegan Diet

Our Little Guide For A Vegan Diet

I. Is A Vegan Diet Healthy?

The World Health Organization (WHO) recommends a good number of fruits and vegetables, less fat sugar and salt consumption, combined with exercise in order to ensure a healthy lifestyle. WHO offers a number of publications to promote and encourage healthy lifestyles.

Before we dive into this little "veganism for beginners", we would like to add that when you become vegan, you often find yourself lacking in bearings when it comes to mealtimes. However, it is very simple to make gourmet and healthy dishes thanks to easy integrations and techniques. You just have to know them. But first, we decided to share the fundamentals of switching to a vegan diet, so that you can dive into it with all the basic knowledge. Enjoy your reading :). 

 

    1. How healthy is a Vegan Diet

    In this article, mentions of a Vegan Diet is about a Whole Food Plant-Based Vegan Diet.

    Any well-practiced Vegan Diet is a nutritionally complete decision to male, as it is low in saturated fat and nutrient-rich. In addition, non-animal sources possess all proteins, vitamins, and minerals.

    The Vegan Diet provides the key wellbeing nutrients and also eliminates the risk that any possible harmful animal fats will be absorbed. 

    The risk of many health issues is greatly reduced by eliminating them from the diet. Animal fats also transfer their environmental harmful chemicals linked to cancer. Healthy herbal oils and fats like olive oil provide the fatty acids needed without raising the cholesterol level of LDL (low-density lipoprotein)  

    2. What a Vegan Diet Does To Your Body

    2.1 Zero animal fats ==> Lower cancer risk

    A Vegan Diet affects health extremely positively. Meat eaters are at higher colorectal and prostate cancer risk.

    The Vegan Diet consists of far more Legumes, Fruits and Vegetables, Fiber and Vitamin C. These are believed to protect against various cancers. Going Vegan has an extremely positive impact on your body:

    2.2 Healthy Bones

    Vegan Diet has benefited in generating new bone tissues.
    Vegan Lifestyle

     

    Calcium is a significant bone and dental mineral. For vegans, peas, kale, spinach, black-eyed peas, and figs are good calcium sources.
    Plant-based milk alternatives such as soy milk, oat milk, and even vegan cheese are becoming increasingly available.
    Micronutrients, such as vitamins D and K, magnesium, and potassium also are required for bones. Day exposure to the sun enables the body to make vitamin D and, without the health risks of animal fats, soy, fruit and some plants contain appropriate amounts of all of those nutrients.

    The process by which new bone tissue is formed has also shown more efficient absorption of calcium and bone metabolism by means of a vegan diet.

    2.3 Improves Heart Health

    Adopting a Vegan Diet often means consuming fewer calories than those on a standard 'Traditional Western diet'. This leads to a lower body mass index (BMI) and a reduced risk of obesity.
    A lower BMI brings lower overall concentrations of LDL cholesterol and slightly lower blood pressure, even compared with vegetarians who drink animal milk.
    Lower levels of 'bad cholesterol' mean that vegans have a lower risk of dying from stroke and ischemic heart disease than meat-eaters.

    2.4 Protection against chronic disease

    Plant-based diets can counteract the genetic risk of developing a chronic illness, such as type 2 diabetes, for an individual.
    A 2008 study explains that biological factors in fruits and vegetables can manage genetic factors connected with certain chronic diseases. The studies conclude that antioxidants in plant-based foods can fight free radical cells that damage cells and trigger inflammations.
    Other plant compounds can help control various genes associated with cardiovascular disease, arterial plaque, and tumor.

    Alright alright, Vegan Diet is good for your body. But, is it also good for our planet? Let's keep moving. 

    II. Is a Vegan Diet Sustainable? 

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    It makes sense to think about food if you care about the planet. 58% of those emissions are generated by animal products, which is why climate scientists are pushing for a global move away from meat and dairy.

    Some critics, however, say that a plant-based diet is not as sustainable as we’d like to think, since popular foods like avocados and almonds are environmentally damaging.
    Veganism is certainly not perfect. Another problem is the excessive plastic packaging and palm oil in many plant-based products.
    Obviously, Vegans are not the only ones to blame. After all, we’re a minority of the world's population. But these issues are certain to be on the agenda for environmentally conscious consumers. In spite of these issues, a vegan diet is still our best bet to reduce emissions and promote a healthy planet.

     

    Read more: Veganism & Sustainability

    This is because of animal farming accounts, more than all transport methods combined, for almost 20% of greenhouse gas emissions. Researchers at Oxford University found that it would be the largest way of reducing your environmental impact, to eliminate meat and milk products from your food, to cut carbon footprint from foods by up to 73% and to reduce global acidification, eutrophication, use of land and use of water.


     

    Now that we've seen how Healthy and Sustainable a Vegan Diet can be, let's have a look at what we need to ensure proper nutrients intake. 

     

    III. What A Healthy Vegan Kitchen Should Look Like

     

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    People don’t realize how easy it can be to go vegan now. Below, you'll find what you should have in your kitchen to make sure you're getting all the proper foods:

    1.Cereals and Legumes

    A. Pasta & Legumes

    They are part of the basis of a balanced WFPB diet. Rice, pasta, noodles, spelled...

    B. Whole Oat Flakes

    An excellent base for healthy breakfast and dessert recipes, or simply to add texture to vegetable steaks or dumplings.

    C.Legumes

    Excellent source of protein. They are among the most economical foods on the market. If you opt for the canned version of chickpeas for example, even more practical, it is possible to recover the juice in order to make snow white for a meringue.

    2. Good Fats 

    A. Oilseeds

    Whole or mashed. You will appreciate the almonds, rich in calcium, to make vegetable cheese or to decorate your breakfasts. Peanut butter, ideal for preparing cookies and sauces for coating 'nice creams'.

    B.PB2

    A must-have! It is 85% dehydrated and defatted peanut butter. We can give it the texture we want. To do this, simply rehydrate it with a little water to obtain a delicious light version of peanut butter.

    C. Hemp Seeds

    Rich in proteins, vitamins, omega-3 and 6, they are considered a superfood. They also have a slightly nutty flavor. To sprinkle on your dishes, salads, and smoothies.

    D. Chia Seeds

    These small seeds have the distinction of forming a gel in contact with a liquid. They can be used to make jams and puddings or to tie preparations. Their nutritional qualities are very similar to those of hemp seeds.

    3. Sugar Alternatives

    A. Dates

    They are rich in dietary fiber and antioxidants. the mellow varieties, such as Medjool or Sukkari, are ideal in healthy desserts.

    B. Bananas

    Bananas are an excellent base for natural and delicious ice creams. It also brings a creamy consistency and a sweet taste to your smoothies.

    C. Maple Syrup

    This natural syrup is a real source of antioxidants. Its light caramel flavor goes perfectly with pancakes. Perfect for sweetening hot drinks, granolas, desserts...

    4.Dairy and Egg Substitute

    A. Plant Milk

    Almonds, rice, oats, macadamia, just to name a few... Macadamia or vanilla soy milk is widely recommended for certain breakfasts and snacks. Choose unsweetened versions for daily cooking.

     B. Plant-Based Culinary Preparations

    They replace fresh cream in the kitchen. There are as many varieties of these preparations as there are plant-based drinks. The coconut cream is perfect for a foolproof whipped cream or a chocolate ganache. It can also be used for soups and curries.

    C. Soy Specialties or Soy Desserts

    An essential product for those who do not have allergies. Plain and unsweetened, it allows you to make delicious vegan cheese, salad dressings or breakfasts. The best egg substitute for aerial cakes.

    5. Flavors and Sauces

    A. Dietary or malted yeast

    The ideal ingredient to recall the full-bodied taste of cheese in vegetable cooking. This flake brewer's yeast is also rich in vitamins and minerals.

    B. Soy Sauce

    Sweet or salty, it is ideal for intensifying the taste of sautéed foods, broths, sauces ... It brings a little Asian touch to any dish. For a gluten-free version, there is Tamari.

    C.Kelpamare

    The organic equivalent of the Maggi Aroma. This condiment perfectly enhances the aroma of dishes and brings a unique taste to woks and casseroles.

    D. Spices

    Curry, cumin, oregano, cinnamon, garlic, semolina, dried onion ... Spicy does not necessarily mean hot! Easy to handle, spices allow you to use plant ingredients in a variety of flavors.

    E. Smoked Paprika

    It brings a smoky note to our dishes and sauces. A subtle aroma that makes all the difference.

    F. Lemon Juice

    Rich in vitamins and antioxidants, it is an ally for our health. Use it in dressings and sauces or to move cooking juices. It also adds a salty touch to the dishes, which ultimately reduces salt consumption. 

    Obviously, there's more you can add to this list, but we think that you'll have a pretty good start with the mentioned ingredients.
    With all of this being said, there's no way you will suffer any type of deficiency as a Vegan! 

    For original and inspirational recipes with healthy tips, click here

    We hope you enjoyed this article. :)

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