Vegan diet | All About Veganism
What is the vegan diet and veganism?
A vegan diet is a diet followed by Vegans who eliminate all forms of animal food. “Veganism” is defined as a way of living that attempts to eliminate all forms of animal exploitation and cruelty, whether for food (meat, eggs, and dairy), clothing, or any other purpose.
A plant-based diet has a restrictive approach that ensures the consumption of the recommended daily requirement of nutrients. The vegan eating plan refers to the elimination of animal protein, dairy, eggs, and other animal-derived products. A lifestyle that facilitates weight loss and reduces the likelihood of diabetes, CVDs, and cancer.
Historical Preview of Vegan Diet
Veganism has many unknown and true origins whether dietary or religious as it eradicates every sort of exploitation. In Maurya Dynasty (304-232 B.C.) a Buddhist vegetarian encouraged the people to stop the attempt of sacrificing animals for the need of food. Leonardo da Vinci and Benjamin Franklin were famous vegetarians who adopted a meatless diet in the 1400s and 1700s respectively.
The earliest record in vegetarianism was found in the early 1840s as Pythagoras and his followers were the very first group who practiced vegetarianism because they found it unethical to kill innocent souls. People who abstained themselves from eating animal products were known as Pythagoreans as there wasn’t any concept of vegetarians at that time.
In 1944, Donald Watson created a Vegan Society in England and held a meeting with some other vegetarians. The meeting successfully originated a new term ‘’Vegan’’ with the recommendations of Mr George A. Henderson and Fay K. Henderson. With the advancement of time the society amended the veganism facts and in 1945 people started to promote and adapt the vegan lifestyle abstaining from animal-originated stuff.
Popularity and modernization of Veganism
The World Health Organization has presented that there is sufficient evidence to prove the adverse health effects of consuming processed meat and its products. People have adopted the vegan lifestyle and according to research done by the United States, there are approximately 78 million vegans in the world. With the modernization and acknowledgements about veganism, the researchers have found substitutes of animal products like legumes, nuts and seeds are capable of replacing the meat protein need. Whole-wheat, fruits and vegetables are also found to cover up the nutrient deficiencies.
What are the types of vegan diets?
- Whole-food vegan diet: A whole-food vegan diet is based on a broad diversity of whole plant foods such as whole grains, legumes, vegetables, fruits, nuts, and seeds.
- Raw-food vegan diet: A raw-food vegan diet based on raw vegetables, fruits, nuts, seeds, or plant foods cooked at temperatures below (48°C) 118°F.
- The starch solution: A High-carb and low-fat vegan diet that focuses on cooked starches like rice, corn potatoes instead of fruit.
- 80/10/10: The 80/10/10 diet is referred to as the low-fat, raw-food vegan diet or fruitarian diet, mainly consist of fruits.
- The thrive diet: Vegans eat plant-based, whole foods that are raw or cooked at low temperatures.
- Raw till 4: Raw foods are consumed until 4 p.m., with the option of a cooked plant-based meal for dinner.
- Junk-food vegan diet: A vegan diet lacking in whole plant foods that relies heavily on mock meats and fries, cheeses, vegan desserts, and other heavily processed vegan foods.
How do vegans get their calcium and vitamin D?
Calcium is important for strong and teeth and healthy bones. Non-vegans get their calcium from dairy foods (milk, yogurt and cheese). Vegans get calcium from these following foods:
- vegetables – such as cabbage, broccoli and okra
- fortified unsweetened
- soya, rice and oat drinks
- calcium-set tofu
- sesame seeds and tahini
- dried fruits (raisins, prunes, figs and dried apricots)
Protein and vegan
Many people who want to follow this diet worry about the way to get the daily recommended amount of protein. This is because our society usually mentions meat and fish as the main source of protein. Fortunately, nature has provided various plant-based solution for getting protein. To learn how vegan get their protein, read our blog post here.
What are the benefits of a vegan diet?
Being a vegan surely has many benefits, here are some of them:
- Weight loss
- Balance blood sugar level
- Help type 2 diabetes
- Improve arthritis
- Improve kidney function
- Reduce the risk of heart disease
- Reduce the risks of cancer
- Reduce the risk of Alzheimer’s disease
People who follow a vegan diet lower the risk of consuming substance that could harm their body because meat production may not be a safe process: use of too many antibiotic, pollution, poor nutrients quality for example.
For the ones who want to try or keep eating vegan, discover our 2-day vegan diet plan on the next page.