Until recently, being a vegetarian was sometimes considered to be a wacky behavior that can disrupt the body, and research on vegetarianism has mainly focused on potential nutritional deficiencies (amino acids, vitamins, minerals, etc.).
But in recent years, vegetarianism has shifted towards studies that confirm some health benefits of a meatless, more plant-based diet.
Nowadays, plant-based diets are recognized not only as being nutritionally sufficient but also as a means of reducing the risk of many chronic diseases, among other benefits.
Reasons for following a vegan diet often include rejection of animal cruelty. A vegan will categorically refuse the use of anything from the animal kingdom, such as certain clothing (skins, leather, etc.), soaps, leather accessories, or even certain cosmetics such as lipstick which can contain beeswax or even shark liver oil. But it can also be for environmental considerations (anti-industrialization movement) or simply to lose weight and lead a healthier life.
Tasty Meat Substitutes
Eating vegan and satisfying your craving for meet can be easy if you know some of the top brands to purchase. Yes, meet substitutes have come a long way from the dry bean burgers. Below we will list plant-based meat options that we have personally eaten ourselves. Most if not all these options can be easily prepared in your household air fryer.
What is the difference between a vegan diet and a vegetarian diet?
There are important differences between vegan and vegetarian diets that affect food choice and nutritional intake. The main difference is that vegetarians do not consume meat, but they may still indulge in dairy products and eggs.
A vegan person does not consume foods of animal origin or products from animal exploitation (honey, etc.). A vegan diet can be considered the strictest form of vegetarianism. Veganism is a way of life that attempts to exclude all forms of animal exploitation and cruelty as much as possible.
Veganism mostly refers to a lifestyle choice that excludes animal products, while vegetarianism is a dietary choice. Therefore, a vegan diet excludes not only animal flesh, but also dairy products, eggs, and animal-derived ingredients.
These include honey, gelatin, cochineal carmine (natural dye widely used in the food industry), pepsin (animal enzyme), shellac (used in food and pharmaceutical industries), albumin (used to soften tannic red wines, etc.), casein (cow’s milk protein), whey, and certain forms of vitamin D3.
Overall, vegetarians and vegans often avoid eating animal products for similar reasons. The biggest difference is the extent to which they consider animal products acceptable or not.
Benefits of Adopting a Vegan Diet
1. Improved Well-Being and Mental Health
Food choices can have a big influence on mood and mental health, and there’s a very good reason for that. Our diet affects the health of gut bacteria, which produce many active hormones in the brain. Gut bacteria feed on fiber, which is only found in whole, plant-based foods. It is therefore not surprising to find that a plant-based diet is beneficial for mental health.
In a US study conducted at a major insurance company, participants who were overweight or had a history of type 2 diabetes were asked to adopt a low-fat vegan diet or continue eating as before for 18 weeks. The results showed a marked improvement in mental health, well-being, and work productivity in people who had followed the vegan diet as well as a decrease in depression and anxiety.
2. May Reduce Inflammation
The high levels of antioxidants and phytonutrients in a vegan diet have been shown to have the ability to fight inflammation in the body.
With so many diseases and symptoms related to inflammation, using diet as a prevention tool is another reason to try a vegan diet.
3. You get to eliminate harmful animal fats
A vegan diet can have an extremely positive impact on health. A purely plant-based diet can provide essential nutrients for health while eliminating the risk of consuming potentially harmful animal fats.
On many occasions, animal fats have been linked to various diseases and conditions, including diabetes, hypertension, heart disease, and certain cancers. Animal sources are also likely to account for 13 of the 15 cholesterol-producing fat sources.
By removing animal fats from the diet, the risk of many health problems can be significantly reduced. Animal fats can also transfer industrial chemicals and toxins to their environment. Healthy vegetable oils and fats, such as olive oil, provide needed fatty acids without raising bad cholesterol levels.
4. May promote weight loss
Studies show that vegan diets can be effective for weight loss. This could be due to the high fiber, high volume, or satiating effects of eating many plant-based foods, combined with the fact that many Vegan food sources are naturally low in calories.
Although you still need to be in a calorie deficit to lose weight, a vegan diet can make it easier for you.
5. Reduction of Arthritis Pain
Osteoarthritis, the painful deterioration of joint cartilage, seems to be an inevitable consequence of aging. It is irreversible, but it can be treated, usually with painkillers and sometimes with surgery.
Can a plant-based diet play a role in osteoarthritis? A small study on the effects of this diet showed markedly improved functioning and decreased pain in people with osteoarthritis. The anti-inflammatory properties of micronutrients found in plant foods may be responsible since inflammation is the main cause of arthritis pain. Meat-based diets have the opposite effect and generally increase the level of inflammation in the body.
Conclusion
While many people often think vegan diets are restrictive, they can be very satisfying, high in protein, and have a ton of benefits. Even if you’re not ready to leap veganism, try adding a few plant-based meals into your week, eliminate a few animal sources, and see if you notice some of these benefits.