I m Vegan

Vegan diet plan: benefits and precautions

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Recently, Virat Kohli turns on to Vegan diet which makes it trending. People are curious to know about Vegan concept. Many people are confused between vegan and vegetarian as well.

So, I will clear you with the exact meaning of Vegan and Veganism, However being non-vegetarian, vegetarian or vegan is a choice of an individual. Every meal has its benefit and loss depending upon requirement of the person.

Who is Vegan?

Vegan means living your life in a way that excludes every thing obtained from an animal which can be food and derived products. A vegan does not consume meat, eggs, dairy products and other animal derived stuffs in order to avoid cruelty on animals.

Dietary vegan:

Dietary Vegans eat foods that come from plants only which include Fruits, grains, nuts and vegetables. They are also refers to strict vegetarians.

Vegan diet

Ethical vegan:

People, who not only follow a vegan diet but extend the philosophy into other areas of their lives, and oppose the use of animals and their products for any purpose.

What is a Vegan diet?

Food items apart from animals come under a vegan diet. It is important to maintain a healthy Vegan diet to fulfill all the nutritional requirements of the body. According to the need of major nutrients of the body, a Vegan diet includes below foods-

  • Carbohydrates- whole grains, potatoes, sweet potatoes, bread, rice
  • Proteins- Sprouted legumes, Pulses, Soya products
  • Vitamins and minerals- variety of fruits and vegetables with plenty of water and fluids

Always remember, there are lots of health benefits we can earn with this diet. Just a condition we should follow it with proper nutritional requirement.

Because lack of nutrition may welcome different deficiencies diseases without benefit.

Always take care of Vitamin D, Calcium, Iron, Magnesium, Omega-3 fatty acids and Vitamin B 12 because these are mainly obtained from the animal source.

Who should follow it?

Children and Adolescent age group are in their most body developmental phase. So, it is better to give them a diet which they can follow easily. So, they should avoid Vegan diet in this age because it needs proper attention.

According to German Society for Nutrition, Vegan diet should not be followed by Children, Adolescent, pregnant women and breastfeeding women.

Chances of benefits are better, if it is followed in Adult age group.

Veggies smoothie

Benefits of Vegan Diet:

Vegan includes plant based diet, hence if followed correctly there are many benefits you can get with it.

  • Reduces stress level of your body
  • Decrease chances of chronic disease like heart disease, liver problems etc.
  • Vegan diet makes your Digestive system smooth and well functioned.
  • Vegan diet has potential to reduce the risk of mortality from conditions like Type 2 Diabetes, Cardiovascular disease, Ischemic heart disease, Hypertension, Stroke, Obesity and Cancer.

Disadvantage of Vegan diet:

  • It can leads to nutritional deficiency if not followed properly
  • It needs attention and proper diet plan in any busy schedule
  • Forget the taste of your favorite non veg or dairy products

Vegans in India:

In the 2005–06 National Health Survey, only 1.6% of the surveyed population reported never consuming animal products. Veganism was most common in the states of Gujarat (4.9%) and Maharashtra (4.0%) as per this article.

Final verdict:

Now a day’s more people turns to Vegan diet because of its enormous advantages and emotional attachment.

Even Celebrities like Virat Kohli, Jennifer Lopez, Brad Pitt, Sonam Kapoor and many more following Vegan diet.

Friends, it was just information about what is Veganism, its benefit and limitations.

It is totally your decision which diet to be followed. Depending upon your interest and need follow your diet.

Hope this article helps you to know about Vegan diet and Veganism. Even if you have any query do not forget to ask in the comment box.

Rohan Sonavane
Rohan Sonavane

A Health care professional and fitness trainer with a sole aim of making healthy and fit life for everyone. I am keen to provide my knowledge and guidance to all people, which ultimately helps to make their life better.

14 Comments

  1. I thank for very valuable information. It very much was useful to me.

    1. You are welcome Morton. Read our other articles also, you will get nice information from all NDC’s articles

  2. That was informative .. keep it up Rohan 👍

    1. Thank you so much Barnali

  3. Good one.. 👍

    1. Thank you.

  4. Helpful information about vegan Diet 👌👍
    Thank you

    1. Thank you so much Ganesh.

  5. Can you explain /reason behind
    Reduces stress level of your body
    Decrease chances of chronic disease like heart disease, liver problems etc.
    Vegan diet makes your Digestive system smooth and well functioned.
    Vegan diet has potential to reduce the risk of mortality from conditions like Type 2 Diabetes, Cardiovascular disease, Ischemic heart disease, Hypertension, Stroke, Obesity and Cancer.

    1. Dear Rahul,
      Thank you for asking this as it will be helpful for others as well.
      These benefits of Vegan diet are already proved in various research for reducing stress level. you can access that research paper here (https://www.ncbi.nlm.nih.gov/pubmed/25415255).
      Similarly, for other health benefits mentioned are referenced from below research articles-
      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2671114/
      https://www.ncbi.nlm.nih.gov/pubmed/19279075

      Please go through those links for detailed information. I will be happy to further answer your doubt if any.

  6. Sweet shirt and informative

    1. Thank you.

  7. Good job Rohan!

    1. Thank you Sampita

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