Vegan Why?

People become vegan for many reasons, including health, religious convictions, concerns about animal welfare or the use of antibiotics and hormones in livestock, or a desire to eat in a way that avoids excessive use of environmental resources.

Some people follow a largely vegan diet. Becoming a Vegan has become more appealing and accessible, thanks to the year-round availability of fresh produce, more vegan dining options, and the growing culinary influence of cultures with largely plant-based diets.

Traditionally, research into vegan focused mainly on potential nutritional deficiencies, but in recent years, the pendulum has swung the other way, and studies are confirming the health benefits of meat-free eating. Nowadays, plant-based eating is recognised as not only nutritionally sufficient but also as a way to reduce the risk for many chronic illnesses.

According to the American Dietetic Association, "appropriately planned vegan diets, including total vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases." "Appropriately planned" is the operative term. For health, it's important to make sure that you eat a wide variety of fruits, vegetables, and whole grains.

It's also vital to replace saturated and trans fats with good fats, such as those found in nuts, olive oil, and canola oil. And always keep in mind that if you eat too many calories, even from nutritious, low-fat, plant-based foods, you'll gain weight. So it's also important to practice portion control, read food labels, and engage in regular physical activity.

CAN BECOMING A VEGAN PROTECT YOU AGAINST MAJOR DISEASES?

Yes. Compared with meat eaters, vegans tend to consume less saturated fat and cholesterol and more vitamins C and E, dietary fiber, folic acid, potassium, magnesium, and phytochemicals (plant chemicals), such as carotenoids and flavonoids.

As a result, they're likely to have lower total and LDL (bad) cholesterol, lower blood pressure, and lower body mass index (BMI), all of which are associated with longevity and a reduced risk for many chronic diseases. It's difficult to tease out the influence of veganism from other practices that vegans are more likely to follow, such as not smoking, not drinking excessively, and getting adequate exercise. But here's what some of the research has shown so far: For heart protection, it's best to choose high-fiber whole grains and legumes, which are digested slowly and have a low glycemic index — that is, they help keep blood sugar levels steady. Soluble fiber also helps reduce cholesterol levels.

Nuts are also heart-protective. They have a low glycemic index and contain many antioxidants, vegetable protein, fiber, minerals, and healthy fatty acids. The downside: nuts pack a lot of calories, so restrict your daily intake to a small handful (about an ounce). The upside: because of their fat content, even a small amount of nuts can satisfy the appetite.

Cancer. Hundreds of studies suggest that eating lots of fruits and vegetables can reduce the risk of developing certain cancers.

Type 2 diabetes. Research suggests that a predominantly plant-based diet can reduce the risk for type 2 diabetes. In studies of Seventh-day Adventists, vegans' risk of developing diabetes was half that of nonvegans.

Why did you become a vegan? What happens when you become a vegan?

Science -based health benefits of eating vegan
1. Get more nutrients
2. Lose excess weight
3. Reduce diabetes risk
4. Prevent cancer
5. Lower heart disease risk
6. Reduce arthritis pain
7. Recipes to try
8. Bottom line

A vegan diet may have several benefits, such as helping you lose excess weight, lowering the risk of diabetes, improving kidney function, and lowering blood sugar levels, among others. Vegan diets offer a range of health benefits. For people looking to lose weight, a vegan diet can help. Eating vegan may also help you maintain your heart health. What’s more, this diet may offer some protection against type 2 diabetes and certain cancers. This article examines the science behind the potential benefits of vegan diets. We’ll highlight some recipe ideas that feature the versatility of plant-based, whole food eating. 

A VEGAN DIET IS RICHER IN CERTAIN NUTRIENTS
Switching to a vegan diet from a typical Western diet means you’ll eliminate meat and animal products. This will lead you to rely more heavily on other foods. In the case of a whole food vegan diet, replacements take the form of:
1. whole grains
2. fruits
3. vegetables
4. beans
5. peas
6. nuts
7. seeds

Since these foods make up a larger portion of a vegan diet than a typical Western diet, they can lead to a higher daily intake of certain beneficial nutrients. Several studies have reported that vegan diets tend to provide more fiber, antioxidants, and beneficial plant compounds. They also appear to be richer in potassium, magnesium, folate, and vitamins A, C, and E.

EATING VEGAN CAN HELP YOU LOSE EXCESS WEIGHT
An increasing number of people are turning to plant-based diets in hopes of shedding excess weight. Many observational studies suggest that vegans tend to be thinner and have lower body mass indexes (BMIs) than nonvegans . Findings include: A small study found that people eating a low fat, high fiber vegan diet lost more weight than those eating a conventional low fat diet. Participants following a vegan diet lost an average of 13 lbs (6 kg) over 16 weeks, while those following the Mediterranean diet did not see any weight loss. Vegan eaters also lost more weight in a study than people who included meat or fish in their diets.

A VEGAN DIET APPEARS TO LOWER BLOOD SUGAR LEVELS AND IMPROVE KIDNEY FUNCTION A vegan diet may also provide benefits for type 2 diabetes and declining kidney function. Indeed, vegans tend to have lower blood sugar levels and higher insulin sensitivity and may have a lower risk of developing type 2 diabetes. A 2006 study even reported that a vegan diet lowers blood sugar levels in people with diabetes more than the recommended diet from the American Diabetes Association (ADA). In one 2009 study, 43% of participants following a vegan diet were able to reduce their dosage of blood sugar-lowering medication, compared with only 26% of participants who followed an ADA-recommended diet .

LOWER RISK OF DIABETES COMPLICATIONS In general, a vegan diet is thought to lower the risk of complications for people with type 2 diabetes. People with diabetes who substitute plant protein for meat may reduce their risk of poor kidney function, but more research is needed on this topic (19Trusted Source, 20Trusted Source). What’s more, several studies report that a vegan diet may help to relieve pain caused by peripheral neuropathy, a common condition in people with diabetes .

Summary
Vegan diets may reduce the risk of type 2 diabetes. They are also particularly effective at reducing blood sugar levels and may help prevent further medical issues from developing. GOING

VEGAN MAY PROTECT AGAINST CERTAIN CANCERS
According to the World Health Organization, at least one-third of all cancers can be prevented by factors within your control, including diet .

BENEFITS OF EATING MORE PLANT FOODS Vegans generally eat considerably more legumes, fruits, and vegetables than non-vegan foods. This may explain why a 2017 study found that vegans may benefit from a 15% lower risk of developing cancer.

For instance, eating legumes regularly may reduce your risk of colorectal cancer by 9–18%. And according to the National Cancer Institute, eating higher amounts of plant-based foods reduces your risk of several types of cancer, including stomach, lung, mouth, and throat cancers.

It may also reduce the risk of colon, prostate, and pancreatic cancers. What’s more, vegan diets generally contain more soy products, which may offer some protection against breast cancer.

EFFECTS OF AVOIDING DAIRY Vegans also avoid dairy products, which some studies suggest may slightly increase the risk of prostate cancer .

Summary; Certain aspects of the vegan diet may offer protection against several types of cancer, including prostate, breast, stomach, and colorectal cancers.

A VEGAN DIET IS LINKED TO A LOWER RISK OF HEART DISEASE Eating fresh fruits and vegetables, legumes, and fiber is linked to a lower risk of heart disease. Well-planned vegan diets generally include all these foods in amounts higher than the standard Western diet. Observational studies comparing vegans with vegan and non-vegans report that vegans may benefit from up to a 75% lower risk of developing high blood pressure.

Vegans may also have a lower risk of dying from heart disease, though more studies are needed to understand the relationship. What’s more, several randomized controlled studies report that vegan diets are much more effective at reducing blood sugar, LDL (bad) cholesterol, and total cholesterol levels than the diets they are compared with.

This may be particularly beneficial to heart health, since reducing high blood pressure, cholesterol, and blood sugar levels may reduce the risk of heart disease by as much as 46%. A well-balanced vegan diet includes plenty of whole grains and nuts, both of which are good for your heart.

Summary;
Vegan diets may benefit heart health by significantly reducing the risk factors that contribute to heart disease.

A VEGAN DIET CAN REDUCE PAIN FROM ARTHRITIS
A few studies have reported that a vegan diet has positive effects in people with different types of arthritis. One small study randomly assigned people with arthritis to either continue eating their omnivorous diet or switch to a whole food, plant-based vegan diet for 6 weeks. Those on the vegan diet reported higher energy levels and better general functioning than those who didn’t change their diet. Several other studies suggest a vegan diet may help improve symptoms of rheumatoid arthritis, including pain, joint swelling, and morning stiffness.

Summary:
Vegan diets based on antioxidant-rich whole foods may significantly decrease symptoms of osteoarthritis and rheumatoid arthritis.

VEGAN RECIPE IDEAS
Now that you’ve seen the potential benefits, you might be wondering how to add more plant-based meals to your rotation. Fortunately, there’s lots of room for variety in a vegan diet. We’ve highlighted a few flavorful recipes to get your meal ideas flowing.

Savory sheet pan dinner By roasting all of your veggies and proteins together on a baking pan, you’ll deepen their flavors and also cut down on cleanup time. This vegan Mediterranean sheet pan dinner features a lemony marinade and smooth tahini sauce. You can swap in different vegetables to please choosy eaters.

STIR-FRY WITH A NUTTY SAUCE
Featuring Asian-inspired seasoning, this spicy peanut cauliflower stir-fry makes pan-fried cauliflower the star. And you can adjust the spice level to be as mild or as fiery as you like. Serve it with cooked rice or quinoa to take advantage of the gingery peanut sauce.

FREEZER-FRIENDLY STEW
Potato and spinach curry is packed with veggies and chickpeas, and it can be made ahead and frozen for a quick dinner when you need one. Serve it over cooked rice and try making the garlic tortilla dippers for a fun accompaniment. 

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