Raw Vegan Diet And Vegan Weight Loss Diet

A vegan is a person who does not eat poultry, fish and meat. Vegans often do not eat eggs. They generally eat a lot of plant-based products like fruits and vegetables, dairy products, grains, nuts, legumes and beans. People often choose to be vegans because they feel that it is better for the environment as well as for their health. Animal slaughter is offensive to many and so is another reason why some prefer this diet.

A Vegan Diet: A vegan diet essentially consists of various types of vegetables, fresh fruits, leafy greens, legumes, seeds, nuts and whole grain products. The diet is supplemented with milk and dairy products, or soy products. Vegans derive their nutrients from various food groups.

Protein: A varied diet can provide all the nutrients essential for the body. Vegans can derive protein from food products like lentils, soy milk, tofu, peanut butter, chickpeas, peas, almonds, spinach, broccoli, whole white bread, and potatoes.

Fat: The good part about a vegetarian diet is that it is low in fat and harmful cholesterol. Vegans are at lesser risk of getting heart disease and cancer. But it is also essential to get some fat for the body and this can be provided in limited quantities by coconut, avocado, seed butters, nut butters, nuts, margarine and oils.

Vitamin D: This is generally provided by adequate sunshine. Vegans who don’t get much exposure to sunlight can however suffer from a deficiency.

Calcium: Calcium is important for strong teeth and bones. This can be found in tofu that is processed with calcium sulphate, dark green vegetables, and dairy products. It is very important to carefully work in calcium into a vegan diet.

Vitamin B12: This can be derived from nutritional yeast T6635, which is known as Vegetarian Support Formula. Vitamin B12 is important for lactating women, pregnant women, infants and kids. You can also try out seaweed, miso and tempeh as these are good sources of vitamin B12. Soy milk is rich in this vitamin too. People who consume milk and eggs can derive this vitamin from these food products.

Vegan Foods And Food Supplements

Vegan Foods: Some of the common vegan foods include salad, lentil soup, fruit desserts, whole wheat bread, macaroni, baked beans, pasta, dates and fruits. As a vegan you can also eat homemade pancakes, tofu lasagna, soy ice cream, corn chowder, banana bread, corn fritters and falafel.

If you are a vegan, who even avoids milk products, try eating pizza without cheese, Indian curries and lentil soup, bean tacos, eggplant dishes, and soy dishes. Substitute dairy products with soy milk, nut milk, and potato milk. Use crumbled tofu instead of cheese and scramble tofu instead of eggs.