One million individuals are vegan in the US, as per data gathered by the Harris Interactive Service Bureau recently. People decide to go vegan for a lot of different reasons. Some advocate for the ethical and humane treatment of animals while others eat vegan meals to reap the amazing health benefits associated with a vegan diet.
There is no denying that boosting your intake of fruits and vegetables offers major health benefits. However, you have to do it the right way. According to experts, a healthy vegan diet is all about balance, food smarts and conscientious eating.
Consuming vegan meals can have a remarkably positive impact on your health and well-being.
It is certainly possible that a plant-based diet can offer you the essential nutrients. In addition, it can eliminate the risk of eating potentially harmful animal fats. These are some of the key benefits of choosing vegan meals over a traditional diet.
A large number of individuals are turning to vegan diet in the hope of losing excess weight. Moreover, this is for good reason. Several observational studies show that people who eat vegan meals tend to be thinner. Moreover, they have lower BMIs (body mass indexes) than non-vegans.
In addition, many randomized controlled studies, which are the gold standard when it comes to scientific research, reveal that vegan meals are more effective for losing weight than any other diets.
In one research study, a vegan diet helped subjects lose about 9.4 lbs (or 4.2 kgs) more compared to a control diet over a period of 18 weeks.
The interesting thing is that participants on the vegan diet managed to lose more weight than those who followed various calorie-restricted diets. This was true even when these vegan participants were allowed to eat until they felt full.
A number of studies have revealed that vegan diets, if followed correctly, usually have more fiber, potassium, antioxidants, magnesium as well as vitamins A, E and C.
Although vegan meals are rich in various essential nutrients, to compensate for the absence of meat, it’s very important that you make sure you’re still eating the right amounts of proteins in other available forms.
There are many vegan options such as peanut butter, nuts, seeds, legumes and grains.
We all know that calcium is essential for dental and bone health. For an average American, cheese and milk are excellent sources of calcium. On the other hand, if you are a vegan, kale, figs, spinach, turnip greens and black-eyed peas can be great sources of calcium and can improve bone health.
Vegan milk alternatives have become more widely available, like almond milk, soy milk, and even vegan cheese is available on the market.
You bones also require vitamins K and D, magnesium and potassium. Keep in mind that fruit, soy, and many vegetables have suitable amounts of these vital nutrients without the associated health risks of eating animal fats.
Research studies have revealed that people who eat vegan meals are happier compared to their meat-eating counterparts. Actually, both vegetarians and vegans had much lower scores on their depression tests as well as mood profiles when compared to meat and fish-eaters.
It is worth mentioning that there is a unique element of freshness to a majority of plant based dishes, particularly when it comes to organic produce. As a result, it is bound to keep your thoughts positive and purify your mind.
As per the World Health Organization, almost one-third of total cancers could be easily prevented by a variety of factors, which are within your control, such as diet. For example, eating legumes on a regular basis can lower the risk of colorectal cancer by around 9% to 18%.
In addition, research indicates that consuming at least 7 portions of fresh vegetables and fruits per day might reduce the risk of cancer by as much as 15%. If you opt for vegan meals you will generally eat more fruit, legumes, and vegetables than non-vegans. And this can explain why a review of more than 90 studies revealed that vegans can benefit from a 12 percent lower risk of developing cancer.
Plus, vegan meals often have more soy products, and that can offer effective protection against the dreaded breast cancer.
People who eat vegan meals often consume fewer calories compared to those who are on a regular Western diet. Moreover, this may lead to a much lower BMI as well as a lower risk of obesity.
This is important as a lower BMI contributes to a lower concentration of LDL cholesterol along with lower blood pressure. In fact, the levels are lower than for vegetarians who drink animal milk.
Reduced level of harmful cholesterol means that people who eat vegan meals have a reduced risk of mortality from both ischemic heart disease and stroke than folks who eat meat.
Apart from playing a crucial role in lowering the risks of various diseases (discussed above), the vegan diet could also help lower the risk of migraine attacks. Keep in mind that migraines are usually linked to your diet and food is often a common trigger.
While you may not like it, foods such as chocolates and cheese are common culprits. On the other hand, vegan diets, in particular organic ones are purer and less likely to trigger an attack.
Vegans also tend to have much better vision as well as less macular degeneration. All the extra vitamin C and collagen they consume can lead to much better and healthier skin.
These reasons suggest that you should switch to a vegan diet. Thus, enjoy hearty vegan meals to lead a happier and healthier life.