What Are The Health Benefits Of A Vegan Diet?
- 03 Oct, 2020
Veganism has become a new trend and the dieters around the globe don't want to lose this chance of being a trendsetter for promoting the noble cause. Veganism aims to totally curtail and avoid every possible use of animal products, directly and indirectly in the vegan dieters' life. Starting from clothing, fmcg products to diet, veganism aims to cut down the animal made products to zero. A great initiative and trend, veganism not only creates awareness about the many deadly diseases which can be spread from animal based products but also reduces the cruelty towards animals, wherein they are killed for human consumption in meals (milk, honey, eggs, meat) and other kinds such as clothing etc. Here are some of the most important health benefits the vegan diet can provide from the array of its benefits.
HEALTH BENEFITS OF A VEGAN DIET
1. A VEGAN DIET IS RICHER IN NUTRIENTS
Switching to a vegan diet from a typical Western diet will lead to elimination of meat and animal products, this will inevitably lead to relying more heavily on other foods. In the case of a whole-foods vegan diet, replacements take the form of whole grains, fruits, vegetables, beans, peas, nuts and seeds. Since these foods make up a larger proportion of a vegan diet than a typical Western diet, they can contribute to a higher daily intake of certain beneficial nutrients. Studies show that vegan diets tend to provide more fiber, antioxidants and beneficial plant compounds. Most poorly planned vegan diets may provide insufficient amounts of essential fatty acids, vitamin B, iron, calcium, iodine or zinc. That’s why it’s important to stay away from nutrient-poor, fast-food vegan options. Instead, base your diet around nutrient-rich whole plants and fortified foods. You may also want to consider supplements like vitamin B.
2. IT INITIATES WEIGHT LOSS
An increasing number of people are turning to plant-based diets in the hope of shedding excess weight. Many observational studies show that vegans tend to be thinner and have lower body mass indexes BMIs than non-vegans. In addition, several randomized controlled studies — the gold standard in scientific research report that vegan diets are more effective for weight loss than the diets they are compared to. IIn one study, a vegan diet helped participants lose weight more than a control diet over a -week study period. A recent small study comparing the weight loss effects of five different diets concluded that vegetarian and vegan diets were just as well-accepted as semi-vegetarian and standard Western diets. Even when they weren’t following their diets perfectly, the vegetarian and vegan groups still lost slightly more weight than those on a standard Western diet. Vegan diets have a natural tendency to reduce your calorie intake. This makes them effective at promoting weight loss without the need to actively focus on cutting calories.
3. MANAGES THE BLOOD SUGAR LEVELS OF THE BODY
A well planned vegan diet appears to lower blood sugar levels and improve kidney functions. Going vegan may also have benefits for type diabetes and declining kidney function. Indeed, vegans tend to have lower blood sugar levels, higher insulin sensitivity and up to a –% lower risk of developing type diabetes. Reports suggest that a vegan diet may be able to provide complete relief of systemic distal polyneuropathy symptoms — a condition in diabetics that causes sharp, burning pain. Vegan diets may reduce the risk of developing type diabetes. They are also particularly effective at reducing blood sugar levels and may help prevent further medical issues from developing.
4. PROTECTS AGAINST DEADLY DISEASES
A Vegan Diet May Protect Against Certain Cancers. According to the World Health Organization, about one-third of all cancers can be prevented by factors within your control, including diet. Research also suggests that eating at least seven portions of fresh fruits and vegetables per day may lower your risk of dying from cancer by up to %. Vegans generally eat considerably more legumes, fruit and vegetables than non-vegans. Vegan diets generally contain more soy products such as soy milk etc., which may offer some protection against breast cancer. Avoiding certain animal products may also help reduce the risk of prostate, breast and colon cancers.That may be because vegan diets are devoid of smoked or processed meats and meats cooked at high temperatures, which are thought to promote certain types of cancers. Vegans also avoid dairy products, which some studies show may slightly increase the risk of prostate cancer.
5. IT LOWERS THE RISK OF HEART DISEASES
It’s Linked to a Lower Risk of Heart Disease Eating fresh fruits, vegetables, legumes and fiber is linked to a lower risk of heart disease. All of these are generally eaten in large amounts in well-planned vegan diets. What’s more, several randomized controlled studies report that vegan diets are much more effective at reducing blood sugar, LDL cholesterol and total cholesterol levels than the diets they are compared to. Compared to the general population, vegans also tend to consume more whole grains and nuts, both of which are good for your heart. Vegan diets may benefit heart health by significantly reducing the risk factors that contribute to heart disease.
6. IT CAN REDUCE THE PAIN CAUSED FROM ARTHRITIS
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 study randomly assigned arthritic participants to either continue eating their omnivorous diet or switch to a whole-food, plant-based vegan diet for weeks. Those on the vegan diet reported higher energy levels and better general functioning than those who didn’t change their diet. Both reported that participants in the vegan group experienced a greater improvement in symptoms such as pain, joint swelling and morning stiffness than those who continued their omnivorous diet. Vegan diets based on probiotic-rich whole foods can significantly decrease symptoms of osteoarthritis and rheumatoid arthritis.