As non-infectious diseases like heart disease, cancer, and Alzheimer’s have emerged as the leading causes of death and disability, people are exploring natural ways of lowering the risk of these health issues. Switching to a plant-based diet is an important way to lower the risk of chronic ailments.
Modern science has been struggling to explain the rise of cancer, Alzheimer’s, mental health issues, and many health conditions. However, science guesses that it has much to do with environment, lifestyle, and dietary changes. People in prosperous societies increasingly consume animal-based processed foods that cause chronic inflammation.
Risk factors of a few health issues are well-known, like those of heart disease, obesity, and diabetes. Their higher risk is significantly associated with high consumption of processed foods, animal fats, and excessive calorie intake. Switching to a plant-based diet may be a solution to these issues.(1)
The vegan diet is about giving up all animal-based products and surviving solely on plant-based foods. It means giving up meat, poultry, dairy, and even fish. Instead, the diet must contain grains, lentils, fruits, vegetables, vegetable oils, nuts, and seeds.
Nutritional Benefits of a Vegan Diet
Unlike widely prevalent misconceptions, the vegan diet is an excellent source of nutrients. Animal products might be high in proteins; however, many plant-based foods are good vegan protein sources, like lentils, peas, soy, nuts and seeds, and most grains.(2) Vegan protein is a healthier and low-inflammation protein, which may lower the risk of certain health issues, including cancers like colon cancer.(3)
Even non-vegans get most of their fats through vegetable oils. However, switching to a vegan diet reduces the intake of saturated fats, mainly present in animal foods. Instead, one may increase intake of healthier poly- and monounsaturated fats, including olive oil and avocadoes.
When it comes to carbs, plants are the best source of carbs, as these carbs from sources like whole grains and veggies are also rich in dietary fiber. Dietary fiber can help prevent metabolic health issues, reduce body weight, and normalize blood cholesterol levels.
A vegan diet is naturally an excellent source of micronutrients like vitamins, minerals, and antioxidants that help you stay healthy and active.
Here, it is vital to understand that switching to veganism is also about changing the choice of food, giving up processed foods, and consuming self-prepared healthy vegan meals. It is about adopting a vegan lifestyle.
Switching to plant-based nutrition means better immune and gut health, reduced calorie intake and obesity, lower cancer risk, and even improved mental well-being.
Practical Tips for Transitioning to a Vegan Diet
The number one difficulty most people face when switching to a vegan diet is that they do not know how to make food. However, it is worth understanding that people in many cultures can easily switch to a vegan diet, as they know how to prepare food without using any animal products.
It is possible to make just anything without animal food. For example, one can even make vegetarian burgers using vegan cutlets. Or think of various kinds of pasta, rice dishes, and hummus as some examples. One can replace steak with mushrooms and various vegetables for barbeque parties. Below are some examples of delicious vegan recipes.
Delicious and Nutritious Vegan Recipes
Kale and Black Bean Salad
Ingredients:
- 4 cups chopped kale
- 1 can (15 ounces) black beans, drained and rinsed
- 1 avocado, diced
- 1/4 cup diced red onion
- 1/4 cup chopped cilantro
- Juice of 1 lime
- Salt and pepper to taste
Instructions:
- In a large bowl, combine chopped kale, black beans, avocado, red onion, and cilantro.
- Squeeze lime juice over the salad and season with salt and pepper.
- Toss until well combined and serve immediately.
Avocado and Tomato Sandwich
Ingredients:
- 4 slices whole grain bread
- 1 ripe avocado, mashed
- 1 large tomato, sliced
- Handful of baby spinach leaves
- Salt and pepper to taste
Instructions:
- Toast the slices of bread until golden brown.
- Spread mashed avocado evenly on each slice of bread.
- Top two slices with sliced tomato and baby spinach leaves.
- Season with salt and pepper.
- Place the remaining bread slices on top to form sandwiches and serve.
Vegan Lentil Soup
Ingredients:
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 cup dried green or brown lentils, rinsed and drained
- 4 cups vegetable broth
- 1 can (14 ounces) diced tomatoes
- 1 teaspoon ground cumin
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Instructions:
- Heat olive oil in a large pot over medium heat. Add chopped onion, carrots, and celery, and sauté until softened.
- Add minced garlic and cook for another 2 minutes.
- Stir in dried lentils, vegetable broth, diced tomatoes, and ground cumin. Bring to a boil.
- Reduce heat to low, cover, and simmer for 25-30 minutes or until lentils are tender.
- Season with salt and pepper to taste.
- Serve hot, garnished with fresh parsley if desired.
Conclusion
A vegan diet may be one of the ways to transform your health. Its benefits are numerous, and it can help reduce the risk of many chronic health conditions. However, there is a learning curve involved in switching to a vegan diet. Additionally, one may understand that a few micronutrients are deficient or less common in a vegan diet, like vitamin B12, iron, zinc, and vitamin D. One may supplement a vegan diet with these vitamins or use health supplements that contain these micronutrients.
References
- Thomas MS, Calle M, Fernandez ML. Healthy plant-based diets improve dyslipidemias, insulin resistance, and inflammation in metabolic syndrome. A narrative review. Adv Nutr. 2022 Dec 17;14(1):44–54.
- Services D of H& H. Vegetarian and vegan eating [Internet]. Department of Health & Human Services; [cited 2024 Apr 8]. Available from: http://www.betterhealth.vic.gov.au/health/healthyliving/vegetarian-and-vegan-eating
- Orlich MJ, Singh PN, Sabaté J, Fan J, Sveen L, Bennett H, et al. Vegetarian Dietary Patterns and the Risk of Colorectal Cancers. JAMA Intern Med. 2015 May 1;175(5):767–76.