A vegan diet is a lifestyle where you exclude all foods containing meat, fish or poultry. It can be a healthy way to lose weight and reduce your risk of certain diseases, such as cancer.
However, vegans can still miss out on some nutrients, such as protein, calcium and iron. To avoid this, they can supplement with specialized vegan foods and dietary supplements.
Protein
Protein is an essential nutrient that helps build and maintain your muscles, bones, and organs. You can get protein from a variety of plant-based foods, such as nuts, seeds, grains, and legumes.
Compared to animal sources of protein, plant proteins are low in saturated fats and cholesterol. They also contain heart-healthy omega-3 fatty acids.
The main concern when it comes to protein in a vegan diet is ensuring you’re getting enough of the nine essential amino acids. However, many vegetarians and vegans find it easy to meet their protein needs.
Vegans can get their protein from a variety of sources, including soy (tempeh, tofu), edamame, beans, lentils, and chickpeas. They also have access to a wide array of ready-to-eat foods, such as soymilk and meat substitutes.
Dairy
Dairy is packed with many essential nutrients that are difficult to get from plant sources, such as protein, calcium and vitamins A & D. It’s also good for teeth and bones, making it a healthy part of any diet.
Whether you’re lactose intolerant or not, there are many dairy-free options on the market, including soy milk and almond milk. The key is to stick to lower-fat and low-sugar choices to keep your diet balanced.
Vitamin B-12: Vegans can be at risk of developing vitamin B12 deficiency, which is important for producing red blood cells and preventing anemia. A severe lack of this nutrient can have serious health effects, so it’s important to consider vitamin supplements, fortified foods or vitamin pills as needed.
As a general rule, it’s best to avoid processed dairy products that are full of salt and preservatives. Instead, try to eat real, whole foods like fruits, vegetables and legumes. Be sure to eat plenty of nuts and seeds, too.
Weight Loss
A vegan diet can help you lose weight if it’s done properly. It’s a calorie-restricted diet that emphasizes whole, plant-based foods such as fruits, vegetables, beans, legumes and whole grains.
The key is to choose low-calorie options that are high in fiber and protein, which will make you feel full longer and less likely to overeat. And it’s important to avoid processed foods, which are usually high in calories, sugar and fat.
In a meta analysis of 11 studies, adhering to a vegan diet for three months reduced body weight by about 4.1kg (9lb) on average, and decreased blood sugar levels. However, it is important to note that vegan diets can be low in certain nutrients and people may need to take supplements if they are not getting enough vitamins or minerals from their food.
Diabetes
A plant-based diet is a great way to reduce your risk of developing diabetes. It’s also good for your heart and helps you to lose weight.
Vegans often choose to make their meals from whole fruits, vegetables, grains, legumes, nuts and seeds. These foods are packed with essential nutrients, such as protein, fats and vitamins.
However, a plant-based diet may not offer all the nutrients you need for optimal health. That’s why many vegans take dietary supplements to ensure they get the nutrition they need.
For example, you’ll need to monitor your iron levels. If you don’t eat enough iron-rich foods, you can add a supplement.
Vitamin D is another nutrient that you’ll want to pay attention to. If you don’t eat enough dairy or other sources of dietary calcium, you may need to take a vitamin D supplement.
A faulty pancreas is one of the main causes of type 2 diabetes. A low-fat vegan diet can help keep your pancreas healthy by keeping insulin levels in check.
