What to know about vegan diets？
What is a vegan diet?
A vegan diet consists solely of plant-based meals. This regimen prohibits the consumption of all animal products, including meat, dairy, and eggs. Some individuals also eschew honey. For some, veganism is a dietary preference, while for others, it is a way of life.
Vegans may also avoid clothing, cosmetics, and other products made with or containing animal parts, such as leather and fur. Some adopt this lifestyle as a sustainable diet for its environmental benefits.
Vegan diets typically consist of an abundance of fruits, vegetables, legumes, nuts, and seeds. Consuming a variety of these foods will provide a broad spectrum of essential vitamins, minerals, healthy lipids, and protein.
However, those following this diet should take care to ingest key nutrients that are typically found in animal products. Iron, protein, calcium, vitamin B-12, and vitamin D are included among these nutrients.
Benefits
Vegan diets can provide all of the essential nutrients and eradicate some of the risks associated with animal fats, according to scientific research. The vegan diet has been linked to a variety of health benefits, including those listed below.
Improved heart health
Vegan diets can improve cardiovascular health in numerous ways. Vegans typically consume fewer calories than those who consume a standard Western diet. A moderate calorie intake can result in a lower body mass index (BMI) and a decreased risk of obesity, a significant risk factor for cardiovascular disease.
Reduced malignancy risk
A 2017 assessment suggests that a vegan diet may reduce a person's cancer risk by 15%. This health benefit may be due to the high levels of fiber, vitamins, and phytochemicals — biologically active compounds in plants — that protect against malignancies found in plant foods.
Weight reduction
Vegans tend to have a lower body mass index (BMI) than those who consume animal products. Vegan diets are more effective for weight loss than omnivorous, semi-vegetarian, and pesco-vegetarian diets, as well as being better at providing macronutrients, according to a 2015 study.
Reduced incidence of type 2 diabetes
A large 2019 reviewReliable Source indicates that a plant-based diet can reduce the risk of type 2 diabetes. This effect was linked to the consumption of nutritious plant-based foods such as fruits, vegetables, whole cereals, nuts, and legumes.
Considerable nutrients for a vegan diet
A vegan diet eliminates some sources of nutrients, so individuals must carefully plan their meals to avoid nutritional deficiencies. Before adopting a vegan diet, individuals may wish to consult a physician or dietitian, particularly if they have preexisting health conditions.
Vitamin B-12, Iron, Calcium, Vitamin D, Omega-3 fatty acids, Zinc, and Iodine are essential nutrients that may be in short supply in a vegan diet. A person may desire to seek the advice of their physician regarding whether to take supplements or eat more fortified foods.
Summary
Vegan diets are becoming increasingly popular. A vegan diet can provide numerous health benefits, including improved cardiovascular health, weight loss, and a decreased risk of chronic diseases. People who desire to adopt a vegan diet must carefully plan their meals to ensure they receive enough essential nutrients to avoid nutritional deficiencies.
資料來源：Jamie Smith(2023), “What to know about vegan diets ”. Medical News Today. https://www.medicalnewstoday.com/articles/149636