#Veganuary: Why Change Your Diet?

What is a vegan diet, its benefits and how can it affect you?

?Today, there is a growing trend of people changing their diets. Among diverse factors that lead people to rethink their eating habits are influences from public figures, research, illness and even the desire to contribute to the fight against climate change.?

Regardless of the reason that motivates you to make this change, we believe you must inform yourself in depth and learn how to make this change wisely in the interest of taking care of your health and fulfilling your intentions.? ?

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A vegan diet ?

A vegan diet is essentially an eating pattern that excludes all foods of animal origin, focusing on foods such as vegetables, grains, nuts and fruits. It also eliminates the consumption of cheese, eggs and even various sauces.? ?

Among the different reasons why a person wishes to adopt this type of diet in their life are mainly ethical, healthy and environmental. What drives veganism to go beyond being a diet and become a lifestyle that can also intervene in areas such as fashion, household items and personal care items.?

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Health Implications?

A vegan diet, if well-balanced and varied, can help in achieving and maintaining an optimal state of health. Among its greatest benefits are:? ?

• Reducing the risk of developing chronic non-communicable degenerative diseases, such as metabolic syndrome (MetS), requires fewer natural resources for food production than an omnivorous diet.?
• It is a diet high in fibre, magnesium, folic acid, vitamins C and E, iron, and phytochemicals.?
• A vegan diet tends to be low in calories, saturated fat and cholesterol, long-chain n-3 (omega-3) fatty acids, vitamin D, calcium, zinc, and vitamin B-12. So, it is a good formula for healthy weight loss, accompanied by physical exercise.? ?
• Overall, vegetarians typically enjoy a lower risk of cardiovascular disease (CVD), obesity, type 2 diabetes, and some cancers.?
• A vegan diet appears to help increase the intake of protective nutrients and phytochemicals and minimise the intake of dietary factors implicated in several chronic diseases. In a recent report, different plant food groups were ranked concerning their metabolic-epidemiologic evidence for influencing chronic disease reduction. According to the evidence criteria of the World Health Organization and Food and Agriculture Organization (WHO/FAO), cancer risk reduction associated with a high intake of fruit and vegetables was evaluated as probable or possible, risk of CVD reduction as convincing, whereas the lower risk of osteoporosis was assessed as probable.?

However, this nutritional approach, if not well-balanced, can cause deficiencies in proteins, ω-3 fatty acids, iron, vitamin D and calcium, zinc, iodine and, above all, vitamin B12. Oral food supplements especially fortified foods are recommended in these cases to restore the nutritional deficiencies. It is therefore recommended that, when deciding to start a vegan diet, this should be done progressively, getting the body used to it temporarily. Visiting a nutritionist can also help to establish a better basis and recommendations for your health.? ?

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Veganism and the environment? ?

Veganism also influences the environment and animals. Several reports have shown that meat production requires the use of large amounts of natural resources such as water and land space, which are wasted, polluted and damaged, eliminating endemic flora and fauna. Veganism has also been shown to help reduce greenhouse gas emissions and reduce energy consumption.?

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Summary ?

While it is true that a vegan diet brings benefits to both your body and the environment, it is necessary to make responsible nutritional choices, as an abrupt process can be detrimental to your health, leading to further secondary illnesses. Inform yourself is the first step, go to your trusted nutritionist and start your diet progressively with the delicious, varied and healthy dishes that we have for you in Bella&Bona.?