Vegan Diet: 10 Tips to Maintain Perfect Nutritional Value
In India, veganism means vegetarian and vegan dietary practices which according to a baseline survey conducted by Census India estimated up to 31% of the national population. This makes India a country with the lowest rate of meat consumption population in the world. We are indeed living in a non-vegan world but due to the popularity of the concept of veganism, people have become more aware and curious. Many have decided to experiment and try a vegan diet for health as well as ethical and environmental reasons. A vegan diet is a plant-based diet which includes the intake of vegetables, grains, nuts, and fruits or food made from plants like soy. It excludes all animal-based products like meat, eggs, and dairy.
If the vegan diet is followed in a correct manner, it can result in various health benefits, including weight loss. A vegan diet is effective in helping people by reducing the amount of calories they consume. Moreover, it improves heart health and lowers the risk of developing cancer. It is also extremely effective in reducing the symptoms of arthritis such as joint swelling, pain and morning stiffness. A vegan diet is also known to reduce the risk of developing Alzheimer’s disease drastically.
Although this diet is based on the intake of plant food, however, it may increase the risk of nutrient deficiencies. So here are some tips to maintain the nutritional value during the intake of this kind of diet:
• For vegan diet include tofu, tempeh, seitan as they are rich in protein and are considered to be the best alternative to meat, fish, and eggs. Almonds are also rich in protein, which can be added in the form almond butter to your smoothie or can be soaked before consumption. Another rich source of protein are beans, nuts or seeds. Try plant-based protein powder in your diet as it can also help in muscle-building.
• Animal-based products such as meat, egg or fish are a good source of iron in comparison to plant-based sources. It is well known that low iron levels can lead to anaemia, which can make you feel weak and tired. Therefore, vegans should include plenty of foods that are rich in iron such as spinach, beans, tofu, lentils, and sunflower butter in their meals and snacks.
• Snaking options for a good vegan diet must contain carbohydrates, corn or rice cereal. Intake of certain granola bars is also beneficial. Avoid eating junk food such as french fries, crackers, cookies, and candy, as they contain refined carbohydrates. These kinds of carbohydrates give instant energy, however, they make you crave more white carbs and sugar. Opt for whole-grain and fiber-rich options, such as fresh fruit with nut butter, whole-grain crackers with seed butter or a low-sugar granola for a healthy snack which will no longer leaves you craving for candy or carbs.
• Fruits and vegetables are a great option to increase nutrient intake. Leafy greens such as spinach, kale, watercress, and mustard greens are particularly high in iron and calcium.
• A vegan diet rich in nuts, seeds is recommended. Unroasted options of nuts and seeds are a good source of iron, fiber, magnesium, zinc, selenium, and vitamin E. For seeds include hemp, flaxseeds, and chia which contains a good amount of protein and omega-3 fatty acids.
• Vitamin B12 is commonly found in animal-based food, however, a lack of this vitamin leads to many health issues. The deficiency of vitamin B12 makes you feel tired and weak, can damage your nerves, and your brain, thereby impacting the overall health. For vitaminB12 rich diet, include spirulina, seaweed, and fermented soy, calcium-fortified plant milk and yoghurts help to achieve dietary calcium intake with fortified vitaminsB12 and vitamin D.
• Some of the healthy snacks that can be included in a vegan diet are fresh fruits with nut butter, nutritional yeast sprinkled on popcorn, roasted chickpeas, chia pudding, homemade muffins, whole-grain crackers and cashew nut spread, nut and fruit bars, dried seaweed snacks and plant-milk latte or cappuccino.
• For calcium intake, one can add leafy green vegetables such as spinach, Swiss chard, beet greens, and rhubarb which are extremely rich in calcium. Besides, calcium in kale, collard greens, and mustard greens is absorbed more easily, thereby making these superfoods a perfect addition to your vegan diet.
