” Vegan diet; if you are and want to follow a healthy diet, you will not find a better diet than a low-carbohydrate diet that makes the plants listed healthier. At first you may feel that it is difficult to change your diet is difficult but give you a guide on how to change this system easily. “
Your Guide to Vegan Diet.
What is a vegan diet?
The answer to this simple question is that you eat plants and get rid of animal products such as dairy products and eggs completely in your diet. There are a variety of plant products that are ignored by most individuals.
Thus, vegan diet means increasing the intake of a wide range of foods such as tofu, turnip, cauliflower, quinoa, flaxseed, shea seeds, raw almonds, raw almond butter, olive oil, Berries, figs, avocados, tomatoes, lentils, black beans, soy milk, food yeast, sweet potatoes, squash, carrots, apples, peaches, mangoes, pineapples, garlic, green tea, brown rice…etc.
Some may follow vegan diet and combine it with other animal products, but these products should be phased out.
Why should I change my vegetarian system?
There are a few important reasons to follow a vegan diet:
Many people change diet to vegetarian because they try to lose weight, improve heart health, stay healthy in old age, improve blood pressure, control diabetes, and also help you keep away from processed foods and fast food.
One of the main benefits of the plant system is that reducing the intake of animal products reduces carbon emissions. Because reports have shown that livestock have a significant impact on the increase of carbon dioxide.
How do you change to a vegan diet?
Reduce meat gradually:
Let go of meat one day a week. As days pass, meat will be abandoned in other days until the red meat is completely eliminated and then the poultry and seafood are gradually abandoned. For six months try new meals.
After reducing meat and poultry, egg and dairy products are used.
Reduce dairy products:
This may be more difficult for some people, but not because of the love of milk, but because of cheese you may hear a lot of people say, “They cannot give up cheese in their diet,” but you can replace it with a variety of other vegetarian foods.
If you have any problems when diet changes, doctors recommend eating legumes when you need to continue a vegan diet and the best vegetarian foods rich in protein such as tofu, beans, nuts, and over time this change becomes normal.
What do you need to eat in the vegan diet?
Some types of foods regularly:
You need to focus on a specific group of foods to eat regularly, legumes and proteins. This means eating different types of cereals such as lentils, black beans, white beans, beans, chickpeas, etc.
Also eat tofu, soy milk, nuts, almonds, raw walnuts, flax seeds, shea seeds, almond milk. Avoid saturated fats while taking healthy fats such as avocados, nuts, olive oil and canola oil.
One of the most important nutrients in a vegan diet is the inclusion of leafy vegetables rich in calcium, iron and vitamins.
Examples of these vegetables are turnip, spinach, cauliflower, cabbage; you can eat large amounts of them daily as they have a few calories and a ton of useful nutrients.
Other Fruits & Vegetables:
There are a variety of other fruits and vegetables that you can include in a vegan diet like berries, figs, apples, eels, peaches, mangoes, bananas, pears, pepper, garlic, beets, celery, etc.
There is not a bad type for people who follow a vegan diet and provide the body with necessary energy and essential nutrients such as sweet potatoes, red potatoes, zucchini, brown rice, whole wheat, oatmeal.
Now it is not difficult for you to prepare recipes that collect some of these foods and add them to your diet and over time you will have a number of healthy nutritious meals.
Some examples of recipes that you can prepare in the vegan diet:
Tofu and vegetables:
Tofu contains high protein content. You can mix a little tofu in a pan with olive oil, mixing tomatoes, spinach, mushrooms, turmeric, salt, and a little flaxseed and oats for 5 minutes before ingestion.
The mixture of raw nuts, berries and cinnamon:
You can cook a little garlic in olive oil and cook carrot vegetables, pepper, mushrooms, and some protein such as tofu and some turnip vegetables, cauliflower and some spices such as turmeric, sesame oil.
Vegetables on quinoa:
You can mix black beans, beans, olive oil, garlic, onions, tomatoes, pepper, turnips, carrots cubes, and serve with quinoa.
One course meal:
quinoa, lentils, vegetables, olive oil, a little full wheat pasta, tomato sauce, olive oil, garlic, onion, pepper and fresh basil.
Benefits of vegan diet:
Dr Kim Williams, MD and president of the American College of Cardiology, who has been following a vegan diet since 2003 after discovering that he is suffering from high cholesterol and continuing to diet within a few months, has been eliminated.
The good news is that your vegan diet has a range of benefits to reap the benefits of diet:
Vegan diet contains a small percentage of saturated fat:
Saturated fats are found in animal products such as beef, lamb, butter, cheese, high-fat dairy products and various oils such as coconut oil, cocoa butter, palm oil.
According to experts at the American Medical Association, eating saturated fats increases the proportion of harmful cholesterol in the blood, which in turn increases the risk of heart disease and stroke and recommends a diet containing 13 grams of saturated fat daily.
Eat a small amount of fat:
The body needs a small amount of cholesterol to function, but there is a large amount of cholesterol in animal products, which may be a risk for heart disease.
Increase fiber in diet:
Joan Siegel, associate professor at the Sargent School of Health at Boston University, says fiber is an essential element in improving the health of the digestive system and reducing the absorption of harmful cholesterol, which can be obtained from lentils, beans, fruits, vegetables, nuts.
Reduce the risk of diabetes:
Dieting is linked to reducing the risk of diabetes, according to the National Institute of Diabetes and Gastroenterology because it contains fewer calories.
Reduce high blood pressure:
A vegan diet helps you reduce high blood pressure because it limits the amount of sodium in the diet because it aims to reduce meat consumption and increase protein-rich foods.
Increase omega-3 fatty acids:
When you eat fatty acids, you naturally reduce heart disease, diabetes, high blood pressure.
There are acids in many foods of plant origin, including seeds of pumpkin, canola oil, soybeans, walnuts, flaxseeds.
Vegan diet is rich in nutrients:
There are a large range of nutrients that are found in the vegan diet. Fruits and vegetables are rich in antioxidants, potassium and thus reduce heart disease.
When potassium is increased, a great difference is made in lowering blood pressure.
Avoid unhealthy ingredients:
It is possible to eat unhealthy foods, especially processed meat, and when replacing other animal products with a vegetarian origin, add more nutrients to the body.
The vegan diet helps you reduce your fat rate and one of the ways to avoid cancer is because animal products have been associated with colon cancer and breast cancer.
If you follow a vegan diet especially low sugars and fat helps you lose weight and you can lose weight naturally because it increases the consumption of fiber, vitamins, and minerals.
The disadvantages of vegan diet:
Lead to a lack of nutrients:
Plant people suffer from vitamin B12 deficiency, an important component of brain function, body cells and many other vital functions of human health.
Lacks of essential amino acids are essential elements for building muscle mass and bone health.
Studies have shown that creatine helps store energy in cells and that vegetarians suffer from lack of this element does not protect the body from aging.
Ducoshexanoxic acid deficiency is the most active form of omega-3 fatty acids which are found mainly in fatty acids.
No studies confirm healthy vegan diet:
Studies have shown a difference in the health of plant diets.
Lack of animal protein:
Animal food is rich in protein and when incorporated into the diet, the body supplies animal protein and a vegan diet that lacks animal protein.