Vegetarianism is becoming more and more popular because of its many benefits. However, is a vegan diet as healthy? Read this article now!
The answer is: Yes. A vegan diet is healthy. But, everything has two sides.
A sudden increase in the number of self-described vegans in the UK up to 350% since 2008 is the key that proves this answer.
So many people switched to a vegan diet certainly because of some health benefits. However, don’t be too rushed to do if you don’t know about it, you will face many health problems that are not expected.
A vegan diet consists of vegetables, cereals, nuts, fruits, and other foods made only from plants like juices. The term “Vegan” was created in 1944 by Donald Watson, a combination of the first and last elements of the English “Vegetarian.”
The number of vegetarians is increasing
Veganism is a philosophy that people believe we should not use animals. Many argue that all of us should be conscious of reducing the consumption of animal-derived products for our health as well as protecting the planet’s balance.
Vegetarians avoid food derived from animals, including meat, eggs and dairy products (like milk, cheese, and yogurt). A vegan regime is sometimes called a strict vegetarian diet. Also, some vegetarians do not eat honey.
They believe that eating a lot of fruits and vegetables is a good starting point for a healthy lifestyle. Many vegetarians try not to use any products of other animal origins such as skin, wool, fur, bone, or pearls.
Leading scientists all over the world recommend vegetarianism at least once a week to keep the spirit fresh. Here are a few outstanding health benefits that you can consult if you want to follow this popular diet:
Many athletes, from tennis stars to bodybuilding champions, are following a vegetarian diet to improve performance. That’s because the diet from plants is said to give people more energy, fewer aches, and more health benefits.
Julieanna Hever, the author of a book on pure plant nutrition, also confirmed that athletes who choose a plant-based diet have a faster recovery rate. They can maximize training to improve their performance.
Getting fit can be recognized as a direct result of a vegetarian or vegan diet. The reason is that these diets tend to reduce fat intake. The weight loss benefit of vegetarianism has also been demonstrated in many scientific studies.
There is a notion that the vegetarian group’s body weight has always decreased more than those who chose other diets.
Vegetarianism brings many health benefits
Science has shown that a vegan diet can help people deal with stress and anxiety. This has been clinically studied many times.
There had a study in which 39 people follow a meat diet divided into three groups. The first group ate fish, meat, and poultry daily. The second group ate fish 3 to 4 times a week but didn’t eat meat and poultry. The third group of vegetarians avoids all types of meat, fish, and even poultry.
After two weeks, the results showed that the mood did not change for people who ate meat and fish. Meanwhile, the situation of vegetarian groups is much better, and their mood is improved significantly.
Residents of Papua New Guinea Kitava Island have beautiful skin that is said to be due to diet. People here mainly live on unprocessed low-fat plant foods. That’s why scientists believe there is a correlation between people’s diets and acne-free skin.
The study also demonstrated that dairy products could lead to acne and canned foods associated with high blood sugar. However, the vegetarian diet eliminates both and improves them.
Proper vegetarianism brings many health benefits (as listed above). However, if you make the following mistakes, the consequences they cause for your health are severe.
Calories are the main source of energy for the body while we need a certain amount to work. Restricting calories harshly in your diet may lead to some harmful effects such as nutrient deficiencies, fatigue, and slow metabolism.
Vegetarians tend to load fewer calories than non-vegetarians. Vegetarians consume 600 calories less than non-vegetarians.
Vitamin B12 plays a vital role in the body. More importantly, it produces red blood cells and DNA. The lack of vitamin B12 can not only cause fatigue and memory impairment but also lead to anemia.
However, the main sources of vitamin B12 are animal products such as meat, poultry, eggs, and dairy products. Therefore, vegetarians often lack this vitamin.
If you have a vegan diet, you should supplement cereals, blended soy milk with vitamin B-12 or take multivitamins containing this vitamin.
Having an unreasonable vegan diet can lead to many health problems
Protein is an essential part of the diet. Our bodies use them to help build tissue, create enzymes and hormones. Research shows that eating protein can also boost satiety, increase muscle mass and reduce cravings.
Proteins are often found in animal foods, so if you have an incorrect vegan diet, you will face protein deficiency. When you are vegetarian, you should try to add protein foods like beans, nuts, butter, and tofu.
Usually, vegetarians eat a lot of starch like pasta, bread, pastries to replace meat. However, if you consume too much starch, you are at risk of developing diabetes as well as increasing belly fat.
Therefore, you can combine starch with lots of fruits, vegetables, and beans to keep your diet balanced and nutritious.
For a healthy vegetarian diet, choose a variety of flourishing plant-based foods, such as fruits and some nuts in the information above. At the same time, cut down on less healthy options like sugary drinks, fruit juices, and refined grains.
Build a proper diet for best results
Even if you eat a lot of healthy vegan foods, you may still be missing some essential nutrients. DHA and EPA, two types of omega-3 fatty acids, are vital for eye and brain development as well as heart health.
A type of omega-3 is found in plants such as flaxseed, walnuts, canola oil and soybeans. A variety of foods including soy milk are now enhanced with DHA. You should consider it thoughtfully before choosing the right method.
Never forget essential nutrients like vitamin D, vitamin B12. If you don’t find the right food to supplement them, take the functional pills. They are very popular, and you can find them easily in pharmacies.
Vegetarianism is good for your health. However, you must build a reasonable diet to avoid adverse health effects.
I hope this article will help you build a healthy vegan diet. If any questions asked, feel free to leave your comments below and I will answer them as soon as possible.
And now, bye and see you!
Source: Martini House