3 Benefits of being a vegan & bull; hello healthy

Vegans and vegetarians alike do not eat any animal meat. So there is no chicken, pork, beef, seafood or other animals in their diet. But the difference with vegetarians, vegans are people who also avoid eating eggs, dairy products, or any other products of animal origin - honey, fish sauce, gelatin, etc.

Vegans are the strictest type of vegetarian because being a vegan means that you really only eat fruits, vegetables, and nuts and seeds.

Some vegans also adopt a lifestyle that strictly avoids the use of animal products, such as clothing made of silk, animal furs and skins, wool, and cosmetics that are tested on animals (animal tested) or containing animal products.

Then, where do vegans get their nutritional intake?

Because you eat a lot of vegetables, fruit, and whole grains, a vegan diet is one that is high in fiber, magnesium, folic acid, vitamin C, vitamin E, iron, and antioxidants, many of which come from plant sources.

What about the protein and carbohydrates? Quiet. Many plant-based products are high in carbohydrates and protein. Call it wheat, avocado, brown rice, potatoes, tempeh, tofu, spinach, green beans, peas, green beans, and red beans.

Although edible food sources seem very limited, the vegan diet is actually very large and varied. The key is you have to be clever in choosing and creatively combining various foods to create a new menu.

In fact, there are now many choices of dairy-based foods (for example ice cream or cheesecake), meat, burgers, and even vegan-style wine or beer.

The benefits of being a vegan are…

Since the diet is only plant-based, a vegan can have the following benefits:

1. Lose weight

Reed Mangels, a licensed nutritionist and lecturer in Nutritional Sciences at the University of Massachusetts, United States, says that the vegan diet is a solution to weight loss with tangible results.

This is because plant foods contain fewer calories than animal foods. In addition, high fiber intake from fruits and vegetables makes you feel full faster, thereby minimizing cravings and snacking.

Plants are also a major source of vitamins, fiber and antioxidants which are very good for maintaining overall health. A vegan diet that is high in fiber and rich in essential nutrients is also linked to a reduced risk of type 2 diabetes.

2. Lower risk of heart disease

Apart from having a more ideal body weight, a vegan diet also helps reduce levels of total cholesterol and bad LDL cholesterol in the body. A plant-based diet also helps stabilize blood sugar and blood pressure levels in a healthy level.

Consumption of whole grains, soybeans, and nuts, which are also principles of the Mediterranean diet, can protect the body from the risk of heart disease.

Many people believe this is because vegans do not consume saturated fats or the harmful chemicals that are now found in meat or dairy products.

2. Reducing the risk of cancer

Vegetables and fruits contain many nutrients that can protect the body from cancer. One of the nutrients found in vegetables and fruits are complex phytochemicals which are known to be useful for preventing cancer. Phytochemicals are antioxidants that can fight free radicals that cause cancer cell formation.

Vegan diets are prone to malnutrition and bone loss

The vegan diet is a diet centered on vegetables, fruit, and nuts and seeds. This means you are at risk for deficiencies of many vitamins and minerals that come from animal foods, such as calcium and protein. In fact, calcium and protein are needed for bone health.

Protein and calcium intake that is far from sufficient to increase the risk of bone loss (osteoporosis) and fractures at an older age. However, as long as the intake of calcium and vitamin D is still met properly from vegetable sources and sunlight, this risk is not a cause for concern.

Even so, vegans are also at risk for deficiencies of other nutrients such as omega 3 fatty acids (including EPA and DHA), iron, and vitamin B-12. Omega-3 is important for heart health and brain function, usually contained in fish. Meanwhile, a deficiency in iron or vitamin B-12 can result in anemia. To prevent this, you need to take vitamin B12 and iron supplements.

Hello Health Group does not provide health advice, diagnosis or treatment.