Health & Care

Vegan Diet- Do’s and Don’ts.

Written by Walija Ishtiaq

A vegan diet is defined as a way of living that attempts to exclude all forms of animal exploitation and cruelty, whether for food, clothing, or any other purpose. For these reasons, the vegan diet is devoid of all animal products, including meat, eggs, and dairy. Millions of people worldwide are following this diet.

WHAT YOU CAN EAT:

On a vegan diet, you can eat foods made from plants, including:

  • Fruits and vegetables
  • Legumes such as peas, beans, and lentils
  • Nuts and seeds
  • Bread, rice, and pasta
  • Dairy alternatives such as soymilk, coconut milk, and almond milk
  • Vegetable oils

WHAT YOU CAN’T EAT:

Vegans can’t eat any foods made from animals, including:

  • Beef, pork, lamb, and other red meat
  • Chicken, duck, and other poultry
  • Fish or shellfish such as crabs, clams, and mussels
  • Eggs
  • Cheese, butter
  • Milk, cream, ice cream, and other dairy products
  • Mayonnaise (because it includes egg yolks)
  • Honey

HEALTH BENEFITS:

Vegans benefit from lower blood sugar levels, higher insulin sensitivity, and up to a 78% lower risk of developing or dying from cancer. Diabetics who substitute meat for plant protein may reduce their risk of poor kidney function.

VEGAN DIET AND WEIGHT-LOSS

Vegan diets seem very effective at helping people naturally reduce the amount of calories they eat, resulting in weight loss. Vegans tend to be thinner and have a lower body mass index (BMI) than non-vegans.

VEGAN SNACKS:

You might wonder what vegans eat for snacks as there are very few vegan snacks available in the market. Some of the snacks that might help you are listed below.

  • Fresh fruit with a dollop of nut butter
  • Hummus and vegetables
  • Nutritional yeast sprinkled on popcorn
  • Roasted chickpeas
  • Nut and fruit bars
  • Trail mix
  • Chia pudding
  • Homemade muffins
  • Whole-wheat pita with salsa and guacamole
  • Cereal with plant milk

About the author

Walija Ishtiaq

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