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A Perfect Vegan Food List To Reap Its Best Benefits – Find the Advantages of Being A Vegan!

Our fondness and attachment towards non-vegetarian food is never ending, and we can never get enough of that spice overloaded mouth-watering plate stuffed with hot chicken wings. On the contrary, the benefits of vegan diet are numerous and it is an undeniable fact that vegan diet naturally prevents many diseases from their occurrence.

Benefits of vegan diet

Is a Vegan Diet Healthy?

How about you try a vegan diet for some period of time and check the result by yourself? Here we provide you with the details of “what is a vegan diet?”, benefits of a being vegan, a perfect vegan list and vegan diet plan for weight loss

What is a Vegan Diet?

A vegan diet plan consists of only those foods that are obtained from plants as a natural source, that is vegetables, fresh fruits, nuts and cereals. However, being a vegan or following a vegan diet not only implies to eating fresh fruits and raw vegetables all day by avoiding animal based products like eggs, meat or fish, but a vegan diet should comprise all those fresh fruits and vegetables which are rich in all kinds of vitamins and minerals.

Ensure that your body procures all kinds of essential nutrients and benefits of vegan diet because avoiding meat, fish and poultry food can deplete you of the required proteins and nutrients.

Milk or milk based products like cheese, Butter, curd, paneer also do not constitute to vegan diet because they are animal based products.

Vegan Diet Plan for Weight Loss- A Daily Schedule to Shed Away the Unnecessary Fat!

Looking slender and getting rid of the unnecessary fats is a dream for many of us. But, unfortunately we never give up on the foods that we cherish the most. Now, with this strict weekly schedule that has all the healthy and nutrient rich food incorporated into it, it is going to work wonders for you and help in making your dream come true. Weight loss is one of the most crucial benefits of vegan diet.

Start Your Day with a Glass of Lemon and Honey Water

  • If you are someone who feels an urge to grab something hot every morning after you wake up, and if you perhaps quench this feeling by drinking a cup of hot coffee in the morning, then you can replace your morning drink with a warm glass of water mixed with honey and lemon
  • Boil a cup of water in a bowl and once it reaches its boiling point, add one to two teaspoons of honey to the water. Squeeze half a lemon in to this and mix it well.
  • Drink this on an empty stomach soon after you brush your teeth.

lemon and honey water

How This Works?

Lemon and honey are two excellent detoxifying agents that help in eliminating all the toxic substances present in your body. Lemon and honey combined together help in burning those extra calories present in your body

They boost your immune system and protect you from being subjected to various types of bacterial and viral infections. Lemon and honey consumed with a warm glass of water will help in improving your digestive system thereby helping you get rid of constipation.

Oatmeal for Breakfast

Having those regular greasy and oily foods for breakfast will not help in cutting down the calories. Instead you can opt for something like an oatmeal for your breakfast. There are many varieties of oatmeal available in the supermarkets, chose the variety which is devoid of sugars. You can add vegetables of your choice to cook a healthy oatmeal.

Oatmeal

How This Works?

Oats are said to contain only 1.5 grams of fat. They have relatively lesser amounts of calories and they are rich in dietary fibre which aids in easy digestion. Having oats for your breakfast will lead you to a healthy heart and reduce the risk of colon- rectal cancer.

Oats contain a compound called beta glucan which will help in lowering the risk of high cholesterol and high blood sugar levels.

Drink a Glass of Fresh Fruit Juice Before Lunch

If you are one of those who can’t resist yourself from eating a heavy lunch or have a habit of eating till your stomach is full, you might consider eating some fresh fruits or drinking a glass of fresh fruit juice before your lunch. You can choose a fresh fruit of your choice each day.

fresh fruit juice

How This Works?

Eating fruits before lunch will reduce your cravings to consume food in larger quantities. It will also provide you with all the essential vitamins and minerals that the fruits embody thereby providing you with all the benefits of vegan diet.

A Lunch with Low Calories

For a healthy vegan diet plan, you must always consider eating those foods which are less in carbohydrates but at the same time you must ensure that the lunch that you consume is provided with enough amounts of proteins for you to remain strong.

low calories

If rice is something that you can’t replace with any other food that gratifies your hunger, you might consider eating brown rice as it has low calories and brown rice also helps in burning down extra fat that has been accumulated in your body.

You can cut down the slices of vegetables like carrots, beetroot, cucumber and tomatoes and have it as a starter which will constitute to a raw vegan diet. Prepare an interesting recipe with green leafy veggies and you can devour it with brown rice. You could also opt for broccoli, asparagus, Tofu, beets, carrots, pumpkin, sweet potatoes and corn to eat with brown rice.

Green Tea Post Lunch

You can gulp down a hot cup of green tea post lunch as an evening snack. If you cannot consume green tea because of its bitter taste, add a few teaspoons of honey to the green tea to add a sweet flavour. Boil some water and add green leaves to it. Use a sieve to strain the tea leaves such that green tea is obtained.

Green Tea

How This Works?

Green tea helps in regulating the metabolism and burning down the fats. Green tea helps in lowering the cholesterol levels which is why it is suggestable to drink green tea in the afternoon post lunch.

You can eat a fruit of your choice or dip some cucumber slices in hummus to munch as an evening snack or you can prepare a smoothie made out of fresh fruits as an alternative.

Vegetable Soup and Whole Grains for Dinner

You can start your dinner by preparing a healthy and spicy vegetable soup which is easy to prepare.

  • Boil some water, the water depending upon the quantity that is needed to be prepared. Add potatoes to the water and let it cook till the potatoes are boiled.
  • Add few beans and carrot to the water and let it cook for twenty to twenty-five minutes till the vegetables are completely cooked.
  • Add capsicum, cauliflower or any other vegetables of your choice. Add salt to this mixture and blend them using a blending jar
  • You can add black pepper or oregano powder to enjoy a spicy flavour.

Vegetable soup

Relish this soup as a starter for your dinner

Opt for a food made of whole grains such as brown rice or barley for dinner. Add some healthy veggies to whole grains to make it an interesting appetizer.

How This Works?

When you prepare vegetable soup, make sure, the veggies that are added are low in calories. This will help in weight loss. You could also prepare a soup of your preferred variety such as beetroot juice or carrot juice.

Whole grains contain multi-nutrients. Research proves that people who have opted for whole grains for their dinner have lost their abdominal fats very quickly.

Benefits of Being Vegan and the Numerous Benefits of Vegan Diet

Vegan Diet is Enriched with All the Required Nutrients

nutrients

Eating meat and sea food makes you susceptible to many food- borne diseases and increases the risk of cancer. Contrary to this, vegan diet comprises of all the required vitamins and minerals because they are natural plant based products.

When you consume all kinds of fresh fruits and vegetables, you remain active and energetic throughout the day.

Vegan Diet Helps in Weight loss

Vegan diet helps in weight loss

Following a strict vegan diet helps in achieving a perfect slimmed waistline, because by being a complete vegan, you can cut down on fats and cholesterol to a large extent. in fact you rely upon a natural source of nutrition.

Read More: Causes of Malnutrition and Symptoms

Vegan Diet Cures Cancer

cancer

It is astounding to know that apart from minor benefits of vegan diet, it also helps in curing cancer the cases of which have been increasing at a larger rate. There have been various instances where people suffering from cancer have opted for a complete vegan diet and seen miraculous results of cancer being cured completely.

Vegan diet cures cancer and is especially known for curing colorectal cancer and stomach cancer.

Vegan Diet for Diabetes

diabetes

People who suffer from diabetes can opt for a vegan diet to obtain a complete cure because a perfect vegan diet cuts down on most of the fats and sugars which elevates the condition of diabetes. Apart from this, vegan diet also contains legumes, cereals, whole grains and pulses which are an excellent source of fibres, vitamins, nutrients and minerals.

What Do Vegans Eat? – A Vegan Food List

Veganism has become a new trend and you can see your friends taking pride in themselves to be entitled as perfect vegans. They put a delicious recipe from a vegan food list with numerous hashtags on social media to popularise the benefits of vegan diet and benefits of being vegan.

Vegans eat

A vegan food list consists of the following fresh fruits and vegetables

Fresh fruits

Fresh fruits

  • Apples
  • Plums
  • Kiwis
  • Limes
  • Peaches
  • Bananas
  • Cherries
  • Mangoes
  • Lemons
  • Strawberries
  • Grapefruits
  • Raspberries
  • Cantaloupe
  • Honeydew
  • Watermelon
  • Nectarines
  • Blue berries
  • Black berries
Dry fruits

Dry fruits

  • Dates
  • Figs
  • Prunes
  • Raisins
  • Cranberries
  • Apricots
  • Walnuts
  • Almonds
  • Hazel nuts
  • Anjeer
  • Cashews
Vegetables

Vegetables

  • Tomatoes
  • Cabbage
  • Leek
  • Potatoes
  • Broccoli
  • Brussel sprouts
  • Pumpkins
  • Radishes
  • Carrots
  • Zucchini
  • Egg plants
  • Avocado
  • Asparagus
  • Olives
  • Okra
  • Yams
  • Beets
  • Bell peppers
  • Fennel
  • Celery
  • Cauliflower
  • Peas
  • Artichoke
  • Sweet potatoes
  • Corn
  • Cucumber
  • Onions

 

Vegan Foods that Contribute to a Vegan Diet Plan Other than Fresh Fruits and Vegetables

If you wish to acquire all the benefits of vegan diet, you must not only incorporate fresh fruits and veggies but also the following food products that are highly nutritious.

Legumes

Legumes

Chick peas, Lentils, Peas and beans constitute to legumes. Legumes are low in fat and are rich in zinc, magnesium, Potassium and calcium. Legumes are rich in anti-oxidants which help in fighting with the free radicals that cause damage to our body.

Cereals and grains

Cerels and Grains

Millets, barley, rice, oats, corn, wheat, Quinoa come under different types of cereals. Cereals are enriched with carbohydrates, proteins and fibres which will help in preventing several gastrointestinal problems like constipation, and also prevent colon-rectal cancer and hyperglycaemia.

Pulses

Pulses

Pulses comprise of black gram, green gram, lentils, white peas, black eyed peas and kidney beans. Pulses are rich in fibre content and they provide you with ample amounts of iron, zinc and magnesium.

Leafy greens

Leafy greens

Spinach, Kale, Romaine, Lettuce, Collard greens, Chard, Arugula, Mustard green leaves are different types of green leafy vegetables which can be included in your diet. Green leafy have numerous benefits, the most important one being an iron rich source that is essential for improvising the haemoglobin content in our blood which is why they play a major role in providing us the benefits of vegan diet.

Seeds

Seeds

Chia seeds, flax seeds, hemp seeds, pumpkin seeds, sunflower seeds, sesame seeds add a significant importance to the benefits of a vegan diet because they help us in providing us with plenty amounts of omega-3, omega-6 fatty acids, magnesium and manganese.

No Side Effects of Vegan Diet Unless Mishandled!

Food can never land you up in a trouble zone unless it is consumed improperly without a proper strategy. If you do not consume the required amounts of nutrients, there could be a very minor and a slight probability of the following.

Chances of anaemia 

anaemia

Not following a strict vegan diet and missing on some of the important minerals required for our body can lead you to certain serious conditions like anaemia. Anaemia is caused because of iron deficiency.

Therefore, it is very essential to include leafy vegetables to a large extent in your diet to avoid anaemic conditions.

Protein deficiency 

Since you are cutting down not only on meat and poultry but also on animal based products like milk, cheese and butter, it is very essential to increase the intake of whole grains and protein rich foods like hummus, soy and beans.

Lack of essential amino acids 

Amino acids are classified as essential and non-essential amino acids. Non Essential amino acids are synthesised by our body where as essential amino acids are needed to be procured from our diet.

Meat contains all the kinds of essential amino acids whereas plants are deficit of some of the essential amino acids.

However, considering the minimal side effects of vegan diet in contrast with multiple benefits of vegan diet a perfect and healthy lifestyle can be assured if a strict vegan diet is followed without cutting down on the important proteins, vitamins, minerals and nutrients.