Wonders of Vegan Diet and How It Will Help You Fight Diabetes:
Lets Discover what is a vegan diet, If you want to start the Vegan Diet to fight diabetes, you might as well say goodbye to all animal related products. Unlike vegetarians, you also need to eliminate margarine, gelatin and re-fried beans. From now on, you have to stick with fruits, vegetables, greens, seeds, legumes, and nuts. You might ask why would you pursue such a diet if it is so hard to keep up with, especially for a meat-lover. Well, the Vegan Diet has its pros along with the cons. In this blog, I will tell you all about the pros.
In the Vegan Diet, you are completely independent: You choose what you eat and how you eat. Yet, according to American Dietetic Association guide, there is still a nutrition requirement for you to stay healthy. For example, you need to have six servings of grains, while five servings of protein is a must. Bread and whole-wheat cereals are high in grains. You can try legumes, nuts, tofu, or soy milk to reach your daily need of proteins. Additionally, you have to pay attention to vegetables, fruits and fats. Try four servings of vegetable, two servings of fruit and healthy fats. My personal favorite is coconut oil since it has a beautiful flavor and is very light.
Are you a dessert lover? No worries, I am one too, and the Vegan Diet works for us just right. You can eat any healthy baked foods that do not include egg or butter.
Besides the basics, the Vegan Diet can be quite complex. I tried to find the best sources available for you. With reading more on the Vegan Diet, you can truly master the process of converting and the recipes. Alicia Silverstone’s ‘The Kind Diet’ should be your start to broadening your knowledge on the Vegan Diet. Also, the ‘Skinny Bitch’ series will be a great guide to learn more about the nutrition tips and recipes.
The process of converting can be challenging, but you can overcome it by simple adjustments! I would definitely suggest you to give the Vegan Diet a try by switching only some of your meals to meat-free. You can eventually increase the number of meals that are meat-free. I wanted to see the other options to meat in the Vegan Diet, so I tried it for three weeks. Instead of chicken, I loved tofu in stir-fry; I would definitely recommend that. Another preference can be veggie burgers instead of meat. These veggie burgers are very low in fat, so they will be one of the primary reasons to your weight loss. Still, be careful to eat in moderation, because no matter how healthy the Vegan Diet is, too much calories will still put your weight loss plan in danger.
The Effects on Diabetes
As I kept researching the Vegan Diet’s effect on diabetes, I found different approaches to this issue. Turns out, the Vegan Diet is a great dietary choice for both prevention and control. If you’re overweight and in risk of having Type 2 diabetes, then, going vegan will help you lose weight permanently. This is due to your reduced amount of meat and dairy intake, which are really high in fat. If you’re already diabetic, don’t worry, you still have the chance to be healthy with the Vegan Diet. According to American Diabetes Association, the Vegan Diet can be a really good way while switching to a healthy lifestyle.
Add Creativity to What You Eat
As I have said earlier, going vegan means you can’t consume any type of animal products. There might be certain recipes or foods that you can’t stop consuming. The good thing about the Vegan Diet is that there is always a Vegan version to a classic recipe. Likewise, you can bake vegan cupcakes that are made with coconut oil instead of butter and egg. A lot of restaurants are vegan-supportive. They usually have several specific options for vegan customers. You might still have to cook at home more than usual, but the Vegan Diet is not an obstacle for you to go out.
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lets see what is a vegan diet Food chart:
what is a vegan diet Sample Menu:
After reading several menus online, I finally came to conclusion that the Vegetarian Journal’s sample menu is the best one. Thus, I made an easier version of this menu for you. Here the list goes:
Smoothie (No sugar added, preferably mix orange and vanilla)
1 slice of whole wheat toast (you can spread 2 tablespoons of almond butter on top)
Steamed kale with 1 teaspoon of flax oil
1 cup of soymilk
2 whole wheat tortillas with 1 cup of kidney beans (For the dressing, mash 1/4 cup avocado and add chopped tomatoes and lettuce)
1/3 cup brown rice
Stir-fried tofu and snow pea
1/2 cup watermelon cubes (Watermelon will take place of a dessert)
1 cup calcium-fortified soymilk
3/4 cup unsweetened breakfast cereal or whole wheat
I hope you enjoy the menu. Remember, you can create combinations with beans, legumes, vegetables, and fruits. The Vegan Diet does not restrict you from having fun with your recipes. For more dietary options and healthy choices, keep following!