We end off this diet series on the polar opposite of where we started. Veganism, which is rapidly gaining popularity in the United States, is more than a diet; it's a lifestyle choice deeply rooted in health and environmental consciousness. In 2017, six percent of Americans identified as vegans, a significant increase from just one percent in 2014.
Disclaimer: The content is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. If you feel you may be deficient in a particular nutrient or nutrients, please seek out a medical professional.
Understanding Veganism
While similar to vegetarianism, veganism is stricter. Vegetarians might consume dairy and eggs, but vegans exclude all animal products. Veganism involves a plant-based diet, eliminating all animal products, including dairy, eggs, and even honey. While traditionally limited to beans, legumes, grains, fruits, and vegetables, technological advances have diversified vegan food options. Modern vegans enjoy a wide array of alternatives, from egg-free pasta to plant-based meats.
Health benefits and risks
Veganism is associated with numerous health benefits. A study following 250,000 people linked vegan diets to a 25 percent lower risk of heart disease and an eight percent lower risk of cancer compared to meat-eaters. However, vegans need to be mindful of potential nutrient deficiencies, such as iron, zinc, vitamin D, calcium, and omega-3 fatty acids, which are crucial for overall health.
The Vegan Diet: What to eat and avoid
Vegans base their diet on:
Fruits and vegetables
Grains
Nuts and seeds
Plant-based proteins like beans and legumes
Foods to avoid:
Animal-derived products (meat, dairy, eggs)
Processed and high-fat foods
Ensuring a balanced Vegan diet
A balanced vegan diet involves:
Eating a variety of fruits and vegetables daily
Choosing whole grains
Including fortified dairy alternatives like soya drinks
Consuming a variety of protein sources
Opting for nuts and seeds, especially those rich in omega-3
Using unsaturated oils and spreads
Including fortified foods or supplements for hard-to-get nutrients
Drinking plenty of fluids
Vegan Diet in daily life
Here’s a glimpse of what a vegan might eat in a day:
Breakfast: Veggie and egg (substitute) muffins
Lunch: Almond milk and peanut butter smoothie
Dinner: Stir-fry with tofu and vegetables
Competing as vegans
Meat consumption is rising faster than ever, but plenty of strength athletes have shattered records without touching the stuff. Click here to have a look at some of the best known vegan athletes — and what made them give up meat in the first place.
It all comes down to this
Veganism, embraced by an increasing number of people for health, ethical, or environmental reasons, involves consuming plant-based foods and avoiding animal products. With proper planning and knowledge, a vegan diet can provide all the necessary nutrients for a healthy lifestyle. Whether for health benefits or ethical reasons, veganism offers a sustainable and compassionate way of living.
