Vegan, Vegetarian, or Pescatarian?
Now that we've gotten into it, let's focus more exclusively on the vegan diet. In this diet, only vegetables, fruits, grains, nuts, and foods obtained from plants are permitted. The biggest argument for a vegan lifestyle is to improve health and the planet, by being conscious of our diet, to reduce meat and meat product consumption. Although, this all depends on what foods you choose to consume, vegan or not.
The benefits of this diet include a lower cholesterol levels, heart disease risk, and body-mass-index (aka skinnier). This is a direct result of a higher vitamin C and fiber intake and lower saturated fats, which studies have found to occur in the average vegan diet. So, since fats contain more calories per gram, vegans consume fewer calories, further contributing to the health benefits. Also, by eating consciously, vegans tend to consume more produce, than in non-vegan diets.
Although, by removing whole food groups from their diet, vegans risk deficiencies in the micronutrients. Because of this, it is important to supplement the diet with fortified plant-based products or specific vegan foods that naturally contain necessary vitamins and minerals. Some must-have items for dairy-free eating is vitamin-fortified nut milks and hummus, an excellent source of iron, calcium, and zinc.
Finally, veganism carries many misconceptions that need to be clarified. For example, just because an item is labeled "vegan" does not magically make it healthy. READ the ingredients and the nutritional information. Similarly, any food can be overused. For instance, coconut oil is heavily used in vegan cooking, but it is important to remember that it is still high in saturated fats, and should be enjoyed in moderation.
Either way, meat consumption should not make up anyone's entire diet. According to the "eatwell" plate, only 15% of a diet should be protein, so even if you don't intend to go vegan, try to substitute some of your meats for plant-based proteins or even skip meat for a few days a week. Otherwise, if completing a vegan diet, be sure to incorporate a diverse variety of fruits, vegetables, nuts, etc, and monitor your nutritional intake. A great source of vitamins and minerals is Jah Manna Vegan or Vegetarian Bammy. It is a gluten-free, grain-free, nut-free cassava flatbread, able to be used in creative ways. In closing, just like any other diet, it''s not just about what you DON"T eat, but what you DO eat too.
