Imagine surviving on a diet that excludes chicken, cheese, milk and all your favourite food. Most of us would yell out 'no-way'. But going vegan is the new fad among the ordinary as well as the admired.
Let's find out more...
For some, it's the latest key to staying fit and toned and for the rest it's the new eco-friendly and animal-protection mantra. With vegan diet receiving a lot of response, veganism has moved on to being something more than just a diet. It is a lifestyle that you choose to live. The old idea that only long-haired hippies nibble carrots and lettuce in their mountain homes no longer applies.
Veganism - a step ahead of vegetarianism
Vegetarians do not eat meat, fish, or poultry. Vegans, in addition, do not consume any products that are derived from animals - eggs, dairy products, honey etc. Moreover, many vegans do not use leather, fur, silk, wool, cosmetics, and soaps derived from animal products.
Be a healthy vegan
The key to a nutritionally sound vegan diet is variety. For a healthy and varied vegan diet, opt for fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds, and legumes. High-fat foods such as oils, margarine, nuts, nut butters, seed butters,
avocado, and coconut should be eaten sparingly.
Pros and cons
Fruits and vegetables, whole grains, legumes, and nuts have protective characteristics against major chronic diseases. At the same time, lower intake of calcium and vitamin D can lead to a higher risk of bone fractures in vegans. Eliminating dairy from the diet removes a good source of calcium. Hence, consume calcium-fortified foods. Also, iron and vitamin B12 deficiencies are a major concern among vegans. While a plant-based diet lowers the risk of age-related problems, unwise selection of food can lead to adverse health outcomes.
When eating out...
Go for pizza without cheese, Chinese moo shu vegetables, Indian curries and dal, eggplant dishes without cheese, bean tacos without lard and cheese, Middle Eastern hummus and tabouli, Ethiopian injera (flat bread) and lentil stew and Thai vegetable curries.
