THE VEGAN DIET

The Vegan Diet — A Complete Guide for Beginners

The vegan diet has become very popular.

Increasingly more people have decided to go vegan for ethical, environmental or health reasons.

When done right, such a diet may result in various health benefits, including a trimmer waistline and improved blood sugar control.

Nevertheless, a diet based exclusively on plant foods may, in some cases, increase the risk of nutrient deficiencies.

This article is a detailed beginner's guide to the vegan diet. It aims to cover everything you need to know, so you can follow a vegan diet the right way.

What Is the Vegan Diet?

Veganism is defined as a way of living that attempts to exclude all forms of animal exploitation and cruelty, whether for food, clothing or any other purpose.

For these reasons, the vegan diet is devoid of all animal products, including meat, eggs and dairy.

People choose to follow a vegan diet for various reasons.

These usually range from ethics to environmental concerns, but they can also stem from a desire to improve health.

BOTTOM LINE:

A vegan diet excludes all animal products. Many people choose to eat this way for ethical, environmental or health reasons.

Different Types of Vegan Diets

There are different varieties of vegan diets. The most common include:

• Whole-food vegan diet: A diet based on a wide variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts and seeds.
• Raw-food vegan diet: A vegan diet based on raw fruits, vegetables, nuts, seeds or plant foods cooked at temperatures below 118°F (48°C) (1).
• 80/10/10: A raw-food vegan diet that limits fat-rich plants such as nuts and avocados and relies mainly on raw fruits and soft greens instead. Also referred to as the low-fat, raw-food vegan diet or fruitarian diet.
• The Starch Solution: A low-fat, high-carb vegan diet similar to the 80/10/10 but that focuses on cooked starches like potatoes, rice and corn instead of fruit.
• Raw till 4: A low-fat vegan diet inspired by the 80/10/10 and Starch Solution. 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 cheeses, fries, vegan desserts and other heavily processed vegan foods.

Although several variations of the vegan diet exist, most scientific research rarely differentiates between different types of vegan diets.

Therefore, the information provided in this article relates to vegan diets as a whole.

BOTTOM LINE:

There are several ways to follow a vegan diet, but scientific research rarely differentiates between the different types.

Vegan Diets Can Help You Lose Weight

Vegans tend to be thinner and have a lower body mass index (BMI) than non-vegans.

This might explain why an increasing number of people turn to vegan diets as a way to lose excess weight.

Part of the weight-related benefits vegans experience may be explained by factors other than diet. These may include healthier lifestyle choices, such as physical activity, and other health-related behaviors.

However, several randomized controlled studies, which control for these external factors, report that vegan diets are more effective for weight loss than the diets they are compared to.

Interestingly, the weight loss advantage persists even when whole-food-based diets are used as control diets.

These include diets recommended by the American Dietetics Association (ADA), the American Heart Association (AHA) and the National Cholesterol Education Program (NCEP).

What's more, researchers generally report that participants on vegan diets lose more weight than those following calorie-restricted diets, even when they're allowed to eat until they feel full.

The natural tendency to eat fewer calories on a vegan diet may be caused by a higher dietary fiber intake, which can make you feel fuller.

BOTTOM LINE:

Vegan diets seem very effective at helping people naturally reduce the amount of calories they eat, resulting in weight loss.

Vegan Diets, Blood Sugar and Type 2 Diabetes

Adopting a vegan diet may help keep your blood sugar in check and type 2 diabetes at bay.

Several studies show that vegans benefit from lower blood sugar levels, higher insulin sensitivity and up to a 78% lower risk of developing type 2 diabetes than non-vegans.

In addition, vegan diets reportedly lower blood sugar levels in diabetics up to 2.4 times more than diets recommended by the ADA, AHA and NCEP.

Part of the advantage could be explained by the higher fiber intake, which may blunt the blood sugar response. A vegan diet's weight loss effects may further contribute to its ability to lower blood sugar levels.

BOTTOM LINE:

Vegan diets seem particularly effective at improving markers of blood sugar control. They may also lower the risk of developing type 2 diabetes.

Vegan Diets and Heart Health

A vegan diet may help keep your heart healthy.

Observational studies report vegans may have up to a 75% lower risk of developing high blood pressure and 42% lower risk of dying from heart disease.

Randomized controlled studies — the gold standard in research — add to the evidence.

Several report that vegan diets are much more effective at reducing blood sugar, LDL and total cholesterol than diets they are compared to.

These effects could be especially beneficial since reducing blood pressure, cholesterol and blood sugar may reduce heart disease risk by up to 46% .

BOTTOM LINE:

Vegan diets may improve heart health. However, more high-quality studies are needed before strong conclusions can be drawn.

Other Health Benefits of Vegan Diets

Vegan diets are linked to an array of other health benefits, including benefits for:

• Cancer risk: Vegans may benefit from a 15% lower risk of developing or dying from cancer.
• Arthritis: Vegan diets seem particularly effective at reducing symptoms of arthritis such as pain, joint swelling and morning stiffness.
• Kidney function: Diabetics who substitute meat for plant protein may reduce their risk of poor kidney function.
• Alzheimer's disease: Observational studies show that aspects of the vegan diet may help reduce the risk of developing Alzheimer's disease.

That said, keep in mind that most of the studies supporting these benefits are observational. This makes it difficult to determine whether the vegan diet directly caused the benefits.

Randomized controlled studies are needed before strong conclusions can be made.

BOTTOM LINE:

A vegan diet is linked to several other health benefits. However, more research is needed to determine causality.

Foods to Avoid

Vegans avoid eating any animal foods, as well as any foods containing ingredients derived from animals. These include:

• Meat and poultry: Beef, lamb, pork, veal, horse, organ meat, wild meat, chicken, turkey, goose, duck, quail, etc.
• Fish and seafood: All types of fish, anchovies, shrimp, squid, scallops, calamari, mussels, crab, lobster, etc.
• Dairy: Milk, yogurt, cheese, butter, cream, ice cream, etc.
• Eggs: From chickens, quails, ostriches, fish, etc.
• Bee products: Honey, bee pollen, royal jelly, etc.
• Animal-based ingredients: Whey, casein, lactose, egg white albumen, gelatin, cochineal or carmine, isinglass, shellac, L-cysteine, animal-derived vitamin D3 and fish-derived omega-3 fatty acids.

BOTTOM LINE:

Vegans avoid consuming any animal flesh, animal byproducts or foods containing an ingredient from animal origin.

Foods to Eat

Health-conscious vegans substitute animal products with plant-based replacements, such as:

• Tofu, tempeh and seitan: These provide a versatile protein-rich alternative to meat, fish, poultry and eggs in many recipes.
• Legumes: Foods such as beans, lentils and peas are excellent sources of many nutrients and beneficial plant compounds. Sprouting, fermenting and proper cooking can increase nutrient absorption.
• Nuts and nut butters: Especially unblanched and unroasted varieties, which are good sources of iron, fiber, magnesium, zinc, selenium and vitamin E.
• Seeds: Especially hemp, chia and flaxseeds, which contain a good amount of protein and beneficial omega-3 fatty acids (36, 37, 38).
• Calcium-fortified plant milks and yogurts: These help vegans achieve their recommended dietary calcium intakes. Opt for varieties also fortified with vitamins B12 and D whenever possible.
• Algae: Spirulina and chlorella are good sources of complete protein. Other varieties are great sources of iodine.
• Nutritional yeast: This is an easy way to increase the protein content of vegan dishes and add an interesting cheesy flavor. Pick vitamin B12-fortified varieties whenever possible.
• Whole grains, cereals and pseudocereals: These are a great source of complex carbs, fiber, iron, B-vitamins and several minerals. Spelt, teff, amaranth and quinoa are especially high-protein options (39, 40, 41, 42).
• Sprouted and fermented plant foods: Ezekiel bread, tempeh, miso, natto, sauerkraut, pickles, kimchi and kombucha often contain probiotics and vitamin K2. Sprouting and fermenting can also help improve mineral absorption.
• Fruits and vegetables: Both are great foods to increase your nutrient intake. Leafy greens such as bok choy, spinach, kale, watercress and mustard greens are particularly high in iron and calcium.

BOTTOM LINE:

These minimally processed plant foods are great additions to any vegan refrigerator or pantry.

from www.healthline.com