Everything you need to know about a healthy vegan diet 2020

People who care for animals generally practice this diet. In this diet, it is very important to consume only vegan food. Now people wonder, how can someone lose extra weight by following the vegetan diet.

If you think the same, then I will suggest you read this full article.
So with that said, let’s get straight into it.

1. What is this diet? 
2. What to eat on the vegan diet? 
3. Foods to avoid in the vegan diet? 
4. Supplements that you can eat in the vegan diet.
5. What are some healthy vegan snack options? 
6. Benefits of a vegan diet. 
7. Conclusion
8. Frequently Asked Questions.

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What is a vegan diet

A vegan diet is not an original diet, It’s a way of living life. As humans, we exploited animals for food, clothes, etc. And here’s where this diet comes into existence. In this diet, you don’t have to consume any foods and drinks which are obtained from animals either directly or indirectly.

Examples of foods that you can’t eat are milk, honey, meat, etc. These foods are obtained from animals directly or indirectly.

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What to eat on a vegan diet?

Here is the list that you can eat in this diet:

• Roasted nuts and nuts butter.
• Algae.
• Nutritional yeast.
• Cereals, pseudocereals, and whole grains.
• Sprouted foods.
• Fermented foods.
• Vegetables.
• Fruits.
• Plants milk like almonds milk, coconut milk, etc.
• Muffins.
• Fruits and nut bars.
• Cereals with almonds milk or coconut milk.
• Oats with almonds or coconut milk.
• Chickpeas.
• Popcorns.
• Vegetables and Hummus.
• Edamame.
• Cappuccino
• Seaweed snacks. 
• Chia pudding.

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Foods to avoid in a vegan diet

Here are some foods which are obtained from animals. And in this diet, you have to avoid these foods.

Eggs: 

In this diet, it would be better if you avoid eggs, chicken, fish, ostrich, and quills.

Poultry and meat: 

In this diet, it would be better if you avoid meat, beef, organ meat, horse, wild meat, turkey, and chicken.

Dairy: 

It would be better if you avoid dairy food in this diet such as butter, milk, yogurt, cheese, ice cream, etc.

Seafood:  

It would be better if you avoid foods in this diet such as fish, crab, squid, lobsters, and calamari.

Products obtained from bees: 

In the category of bees products, it would be better if you avoid food such as honey, royal jelly, bee pollen.

Others food obtained from animals: 

Other foods fall in the category are whey protein, egg white albumin, gelatin, vitamin D3 from animals, omega -3- fatty acids, etc.

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Supplement that you can eat in a vegan diet

Without supplements. you can’t complete your diet effectively. To balance your nutrition intake, it would be better if you consume supplements.

Here is a list of supplements that you can take during this diet. 

• Vitamin B 12: 

Cyanocobalamin is the man-made vitamin B12. People in this diet who are suffering from vitamin B12 deficiency can take this supplement.

• DHA: 

Don’t worry you can still consume supplements of Docosahexaenoic acid or DHA from algae oil. 

• Iron: 

If you are on this diet and want to take iron through supplements, then you have to pay attention to your intake. Because ingesting too much iron through supplements may cause digestive problems and it also prevents the absorption of other nutrients. 

• Iodine: 

In this diet, you can take extra iodine supplements or add 1/2 teaspoon of iodized salt in your diet daily.

• Calcium: 

For calcium, it would be better if you pay extra attention. It is because taking a calcium supplement with iron and zinc supplements can lower the absorption rate of calcium. While wise you can complete your calcium intake by taking 500 mg or less calcium dose.

• Zinc: 

You can take zinc citrate form to complete your daily value of zinc. But it would be better if you that take zinc supplements with calcium.

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What are some healthy vegan snack options

The coolest thing about this diet is that you don’t have to consume boring snacks all time.

Here are some coolest snack options that you can try in this diet.

• Chia pudding,
• Muffins.
• Fruits and nut bars.
• Cereals with almonds milk or coconut milk.
• Oats with almonds or coconut milk.
• Chickpeas.
• Popcorns.
• Vegetables and Hummus.
• Edamame.
• Cappuccino
• Seaweed snacks. 

In this diet, please go for fibers and protein-rich snacks. Because fiber and protein-rich foods will help you to reduce your appetite and keep you fresh and active.

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Benefits of the vegan diet

Till now we successfully learned what is the vegan diet, what are some foods that you should avoid in this diet, supplements, and healthy vegan snacks that you can eat in the vegan diet. 

Now we will focus on some benefits of the vegan diet.

Keep your blood sugar and type 2 diabetes low:

This diet not only helps you to lose weight but also helps you by lowering your blood sugar and type 2 diabetes. Several studies conclude that this diet increases insulin sensitivity by 78%, lowers blood sugar levels, and also helps you by lowering type 2 diabetes than any other diet.

Also, independent studies reported that in diabetic patients vegan diet lowers the blood sugar by 2.4 times than any other diet. It can understand that lowering blood sugar levels and increasing insulin sensitivity is due to more fiber intake in this diet. These fibers which are found in vegetables and some fruits contribute to weight loss and lowering blood sugar levels.

Can improve your heart health: 

A vegan diet also helps you by improving your heart health. You may wonder how?  Some observational studies conclude that people on a vegan diet show a 75% lower risk of developing any heart diseases like blood pressure. Also, the same observational study concluded that people on a vegan diet show 42% low risk of death by any heart disease.

Some independent studies also conclude that people on a vegan diet show a lesser chance of developing LDL cholesterol problems and any other heart diseases compared to many other diets out there. These reduce the chances of blood pressure, cholesterol, and blood sugar overall reduce heart disease risk by 45%.

Lowers the risk of  cancer: 

Some studies also, conclude that the vegan diet helps you to lower the risk of cancer. People on the vegan diet showing a 15% lower risk of developing cancer and dying from various cancers.

May helps you by reducing the symptoms of arthritis: 

Some studies also conclude that a vegan diet helps you by lowering the symptoms of arthritis including pain, swelling, and morning stiffness.

Kidney functions: 

Other sets of studies conclude that diabetic patients who substitute meat with non-veg protein to complete their protein goal show a very lesser chance to develop any kidney dysfunctions. 

Reducing the risk of Alzheimer’s disease: 

Another set of independent studies concludes that this diet helps you by lowering the chance to develop Alzheimer’s disease symptoms.

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Conclusion.

To sum it up, the vegan diet is a safe way to lose weight.

Many people shift towards a vegan diet because of its potential to lose fat We all know every diet has its different capabilities and features, and who knows eventually, additional variety will be added to this list.

If you have anything you’d like to add to this article of a vegan diet, then please let us know in the comments section below.

I hope that you gained additional knowledge by reading this article.

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Frequently Asked Questions

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