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A beginner’s guide to a healthy vegan diet

Is it possible to follow a balanced and healthy diet if you choose veganism? How can you ensure your body gets an adequate amount of nutrition as many believe meat, poultry and dairy products are necessary for a complete meal? Here’s what you need to know about the vegan diet if you are new to the concept.

 Think of a few healthy options for protein and calcium-rich foods. What comes to your mind first? Chicken, fish, eggs, milk? Most of us would relate to this because we have been taught that including them in the diet is the most ideal thing to do. So how to replace them when you choose to restrict your diet in certain ways? Could the replacements be better? Let us have a check in detail.

What is a vegan diet?

Vegans choose to avoid the consumption of all animal products and its derivatives. Meat, poultry, fish, dairy, eggs and honey are restricted in a vegan diet. Hence, the vegan staples would be whole grains, fruits, vegetables, legumes, seeds and nuts. People choose to go vegan for ethical, environmental and health reasons. Even though a vegan diet is considered a healthier option as compared to eating meat and other non-vegetarian options, failing to include nutritious ingredients and depending on vegan fast-foods and other processed foods may lead to many health risks. More than perceiving the diet as a restriction of products you could consume, a vegan diet should be considered an opportunity to abundantly consume fresh fruits, vegetables, whole grains etc. Studies show this diet aids in the betterment of heart health, it helps in weight loss, lowers the risk of cancer, type 2 diabetes, high cholesterol and high blood pressure.

Hence, nutritional planning becomes significant when you turn into a vegan.  A well-planned vegan diet will ensure a balance in food groups and their intake.

What to eat in a vegan diet?

  1. Fruits and vegetables: These include fresh fruits and vegetables, especially green leafy vegetables in the diet. About 5 portions of these in a day will ensure your diet is rich in vitamins, minerals, fibre, iron, calcium and antioxidants. Leafy vegetables like kale, spinach, bok, choy etc have high water content as well. As you start adapting to this new diet, it would be fantastic to test a few of your favourite recipes with these fruits and vegetables. Moreover, many ingredients can be replaced as a substitute to give a similar texture and consistency of non-vegan food items. For instance, jackfruit is used as a meat substitute for its texture, avocado and bananas can be used to make the mousse, ice- cream etc.
  2. Legumes: It is commonly believed a vegan diet is deficient in proteins due to the dietary restrictions. Nevertheless, replacing the animal proteins with lentils, chickpeas and beans make the diet rich in protein and iron. Ideally, you can include this in every meal. If you are not used to consuming legumes regularly, start with lesser portions as it could induce acidity and stomach bloating initially. Also, studies show lectin in legumes and whole grains as an anti-nutrient compound which blocks the absorption of calcium, iron, zinc and phosphorus. Anti-nutrients, as the name suggests, are natural compounds found in food that interfere in the absorption of the complete nutrient in the body. Hence, it is highly advised to have legumes with various other foods in different meals as compared to a larger quantity in one single meal.
  3. Whole grains: Whole grains like rolled oats, brown rice, quinoa, buckwheat, amaranth etc are getting popular, especially since more people are turning vegan. They are better sources of fibre, complex carbs and other nutrients as their bran and germ are intact as compared to other processed grains like refined flour. Whole grains are not merely nutritious, but delicious too! Cook them with vegetables, legumes in soups, stews and get creative. They add an interesting texture and flavour to the dish. So bid adieu to the white bread and pasta and give a healthy switch to wholewheat pasta and multigrain bread.
  4. Dairy alternatives: Dairy products are an important part of most of the cuisine, hence it might not be practical to completely cut them out of your diet. Some of us cannot imagine a life of tea and coffee without milk, right? Fortunately, there are many alternatives available in the market that would meet the nutritional needs as well. Try to go for unsweetened vegan milk, soy or coconut yoghurt etc. However, contrary to what many believe, dairy products are not the only rich source of calcium. Green, leafy vegetables like broccoli, cabbage, soybeans and its by-products, and calcium-fortified foods and drinks are excellent sources of calcium as well.
  5. Nuts and seeds: As a vegan, consuming nuts, seeds and their by-products daily in your diet are highly beneficial as these are one of the best alternatives to the animal protein. Nuts and nut butter can be used to improve the flavour and texture of many dishes and are an excellent addition to your breakfast. Seeds like chia and flax are also rich in omega-3 fatty acids which are beneficial to the body in many ways.

Consider this before turning to a vegan diet…

  1. Vegans have a risk of developing vitamin B12 deficiency as animal products are the main sources of this vitamin. Hence, it is advised to monitor your Vitamin B12 levels and take supplements if necessary.
  2. Meal planning is a wonderful way to ensure your body’s nutritional needs are met, also it makes your diet more creative, manageable and less repetitive.
  3. A vegan diet can be nutrition deficient and unhealthy if you resort to packaged processed foods and fast food options high in sodium content and saturated fats. Hence, it is important to have the proper type of food to stay healthy. It isn’t safe to assume that all vegan products are healthy.
  4. You will learn many dos and don’ts about the vegan diet online. It is always a great idea to consult a certified nutritionist before making major changes to your diet.
  5. Any change takes time. Going vegan could be a process for most of us, so don’t stress about achieving your goals overnight. Keeping a food journal would help you through this journey.

 

In a nutshell, adapting to a new diet by letting go of your eating habits isn’t a cakewalk. You need answers to many mind-boggling questions, and unless you are convinced about the decision completely, following a vegan diet long term gets challenging. So do some personal research and find answers to your questions. More than anything, appreciate this new change in your lifestyle!

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5 inflammatory foods to avoid

What are inflammatory foods and how do they affect the body’s functioning? Is there a way to control chronic inflammation in the body? This article talks about inflammation, the relation of diet and inflammation and food to stay away from. 

What is an inflammation?

Inflammation is a body’s immune response to an infection or injury. It could be good or bad. Even though an acute inflammation could be uncomfortable with symptoms like pain, redness and swelling, it is necessary to have an inflammatory response, to defend the body by recognising the damaged cells, irritants and pathogens to initiate the healing process.  However, when inflammation persists longer in the body than required, it could be harmful. More researches are being undertaken to understand the impact of acute and chronic illness on health and disease. Studies show that specific foods tend to be pro-inflammatory in nature, and these would encourage chronic inflammation in the body if consumed for a longer period. We can call such foods as inflammatory foods.

Chronic inflammation

Chronic inflammation is one of the pathological features of many disorders like obesity, type-2 diabetes, cardiovascular diseases, and neurodegenerative diseases like Alzheimer’s disease. It can also lead to auto-immune diseases including Rheumatoid arthritis, Inflammatory bowel disease, and Lupus, where the body falsely attacks itself, sensing the healthy cells as a threat.

The symptoms of chronic inflammation could be present in different ways like fever, fatigue, mouth sores, joint pain, chest pain, abdominal pain etc. However, it is always advised to take a consultation with a medical practitioner before coming to conclusions about any conditions. The inflammation levels in the body can be checked through a CRP, in other words, a C-reactive protein test. A C-reactive protein is a type of protein produced in the liver which gets sent to the bloodstream as a response to signs of inflammation. A higher level of CRP indicates higher risks for heart disease and stroke.

Diet and inflammation

Our food choices and habits play a major role in controlling the inflammatory markers in the body. Foods with high saturated fats, trans fats, and high glycemic indices are associated with an increased level of inflammation. The glycemic index is a value assigned to foods based on how slowly or how quickly those foods cause increases in blood glucose levels. Foods low on the glycemic index (GI) scale tend to release glucose slowly and steadily. Foods that are high on the glycemic index release glucose rapidly.

Here are 5 types of inflammatory foods to avoid

  1. Processed meat and other foods: While processing is a part of any packaged food, highly processed foods including meat products like ham and bacon have additives like salt, fat and preservatives that increase the inflammation in the body. Bacon, hot dogs, sausages etc are also considered highly carcinogenic due to the nitrate content. Additionally, ready-to-use packaged products like ketchup, salad dressings and juices have a high content of added sugar which is beyond the daily allotted amount. The sugary cereals and granola bars, which are branded and marketed as healthy, raise the glucose levels in the blood and spike up the inflammation.
  2. Foods with high saturated fats and trans fats: These increase the blood cholesterol, in particular, the bad cholesterol in the body. Trans fats are associated with heart disease and are one of the unhealthiest fats you could consume. Meat and meat products like red meat, chicken and high-fat dairy products like whole milk, butter and cheese have saturated fats. Trans fats appear in food that contains partially hydrogenated vegetable oils. These are found in fried foods like french fries, doughnuts etc, baked goods and processed snacks like microwave popcorn.
  3. Sugar and high-fructose corn syrup: These are alike from a chemical standpoint, composed of glucose and fructose. Added sugar is one of the worst ingredients in our diet. These add unwanted calories, and sweetened beverages and foods high in added sugar like pastries, candies and cookies are associated with insulin resistance in the body, heart disease, fatty liver and diabetes. Insulin resistance occurs when the cells stop responding to insulin. In this condition, the pancreas produces even more insulin to lower your blood sugar levels. This leads to high insulin levels in your blood. Insulin resistance is linked to metabolic syndrome and type 2 diabetes, which are among the world’s biggest health problems.
  4. Refined carbohydrates: These are low in fibres and other nutrients like vitamins and minerals, however, not low in calories. During the refining process, the bran and germ, that are the nutritious parts of the grains, are removed. The high glycemic index in refined grains and sugars lead to rapid spiked in the blood sugar levels and these could trigger inflammation in the body. Refined carbohydrates are found in white bread, pasta, pastries, white rice, white flour etc.
  5. Red meat: Studies show that red meat increases the CRP or C-reactive protein levels in the body, a marker for inflammation. Recent studies also show TMAO or trimethylamine N-oxide found in red meat is linked to various inflammatory conditions including cardiovascular diseases. Additionally, the saturated fats in red meat lead to oxidative stress and further inflammation in the body.

We know about the major inflammatory foods to avoid. So what should we be eating instead? Carefully selecting foods that are anti-inflammatory in nature while avoiding foods that are pro-inflammatory is central to an anti-inflammatory diet plan. The best way to fight inflammation is by following a whole plant-based diet, rich in healthy fats and phytonutrients, with foods like whole grains, legumes, fruits, vegetables, nuts and seeds. This also helps in maintaining a stable glycemic response. Studies show that inflammatory components in the plant-based diet are inferior, also these foods are rich in antioxidants and anti-inflammatory compounds that help in fighting chronic inflammation and the resulting diseases.

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How to improve your gut health?

Here we discuss gut health in detail and why it should be taken seriously. There are many factors that affect gut health. Among them, does food help in improving gut health and what should you eat?

What is gut health?

If you aren’t aware, our gut is a complex community of microorganisms called microbiota. Microbial colonisation of around 100 trillion microbes in the body, occurs mainly in the colon, also throughout the length of the gastrointestinal tract. This microbiota is made up of cells including 500 different species of bacteria, viruses and fungi.

Microorganisms in the gut can be good, and bad. They help in getting energy from the food we eat, getting rid of the toxins, also helping in producing mood-boosting brain chemical serotonin. One of the major functions of the microbiota is to protect the intestine against the colonisation of exogenous pathogens and other potentially harmful indigenous microorganisms. This is termed colonisation-resistance (CR). Needless to say, the gut microbiota is important for the overall health of the body. Upon disturbance of the microbiota, CR can be transiently disrupted, and pathogens can gain the opportunity to grow to high levels. One consequence of pathogen expansion is the triggering of inflammatory host responses and pathogen-mediated disease. Hence, they are important for nutrition, immunity, and effects on the brain and behaviour.

What alters gut health?

A shift in the stomach acid, the microbiota and gut immunity influences the gut health. Recent studies on gut health provide important insights about how the microbiota might influence many disease processes both within and distant from the gut. Many studies have reported changes in the gut microbiota during not only obesity, diabetes, and liver diseases but also cancer and even neurodegenerative diseases.

Signs of poor gut health

Our guts control and deal with every aspect of our health. How we digest our food, and even the food sensitivities we have, are linked to our mood, behaviour, energy, weight, food cravings, hormone balance, and immunity. So what are the immediate symptoms of poor gut health? You’ll be surprised to see many common health concerns being associated with the gut.

  1. Stomach disturbances like gas, bloating, heartburn, constipation or diarrhoea.
  2. Unexplained weight gain or weight loss.
  3. Sleep issues.
  4. Skin rashes and allergies.
  5. Unexplained mood disorders like depression.
  6. Unexplained fatigue.

It’s always advisable to check with a medical practitioner instead of coming to your own conclusions when you have these symptoms to check if everything is in order.

Factors that affect the gut health

Many factors of a poor lifestyle are the culprit for poor gut health. This could include your bad habits like smoking, excessive alcohol intake, insufficient exercise, etc. Let us have a look in detail.

  1. DIET: Recent studies show that diet plays a significant role in the functioning of the microbiota in the gut. Dietary alterations can induce substantial, temporary microbial shifts within 24 hours. A diet deficient in the fibre, fruits and vegetables creates an imbalance in the gut. Researchers believe that understanding the association between diet and gut health would help in creating effective alterations in the microbial activity through a diet. In other words, we could eat certain foods to improve the functioning of the gut.
  2. ANTIBIOTICS: We consume antibiotics with a good intention to take care of our infections in the body. Little do we know of the implications of resorting to antibiotics each time we fall sick. Use of antibiotics has been linked to the deprivation of the gut bacteria, due to its general bacteria-killing nature. Antibiotics kill both good and bad bacteria in the gut, this creates a microbial imbalance in the gut. This is a perfect chance for the overgrowth of other organisms like yeast which could lead to many problems in the gut. There’s one more way in which antibiotics could enter your body: through animal foods. Unless certified organic, animals are typically given courses of antibiotics to prevent diseases in their poor living conditions and stimulate growth.
  3. STRESS: The gut-brain connection is something we need to take seriously. Millions of neurons in the gut function in close communication with the brain and stress can be a disruptive factor of this process. It is also associated with a change in the gut microbes which can influence an individual’s mood. Thus, the gut’s neurons and microbes strongly influence the brain and vice versa. For instance, when under stress, individuals tend to overeat or under-eat or eat comfort foods with a lot of sugar and calories. The increase in smoking or consumption of alcohol could also lead to heartburn and acid reflux. This, in turn, affects the overall digestion process, making the person feel sick with symptoms like abdominal cramps and diarrhoea.
  4. EXERCISE: The relation between physical activity and gut health is a topic gaining attention in recent years, and several studies show that regardless of diet, or body composition, exercise changes the gut microbiota of humans. A study in humans published in 2018 found that found lean, sedentary people who exercised for six weeks also developed higher levels of Clostridiales, Lachnospira, Roseburia, and Faecalibacterium in their guts, but those microbes returned to baseline levels when the individuals stopped exercising. Studies also suggest that exercise might alter the gene expression of immune cells in the tissues of the gut, leading to the production of fewer pro-inflammatory cell-signalling proteins and more anti-inflammatory ones, as well as antioxidant enzymes.
  5. SLEEP: The quality of your sleep and the health of your gut are interconnected. The gut microbiome not only affects the digestive, metabolic, and immune functions in the body but also influences the mood and sleep through the brain-gut connection. Studies suggest that circadian rhythms regulate the gut microbiome. Circadian rhythms are 24-h patterns regulating behaviour, organs, and cells in living organisms. These rhythms align biological functions with regular and predictable environmental patterns to optimise function and health. In layman terms, the circadian rhythm is your body’s internal clock. When there is a disruption in this rhythm, the health and functioning of the gut microbiota are affected. Hence, poor sleep can have a negative impact on gut health.

How to improve gut health with food?

We know that among other factors, diet plays an important role in influencing the proper functioning of the gut. An unhealthy diet with more sugar, salt, saturated fat, along with bad habits and erratic lifestyle can lead to many health concerns. So are there foods which could improve the health of the microbiota? Let us have a look.

  1. Fermented foods and probiotics: The use of fermentation to improve the keeping quality, taste and nutritional value is a well-known ancient practice. Fermented foods and beverages like Tempeh, kefir, kimchi, yoghurt, sauerkraut etc, produced and preserved by the action of microorganisms like Saccharomyces yeasts and lactic acid bacteria cause a significant improvement in the gut health.

People often get confused between the probiotics and fermented foods. While fermented foods can contain probiotics, they are not the same. Probiotics have “living microorganisms that, when administered in adequate amounts, confer a health benefit on the host”. These beneficial live microorganisms will regenerate our microflora, fermenting our food correctly and improving our health. Fermented milk, kombucha etc are excellent sources of probiotics.

  1. Food rich in fibre: Prebiotics are fibres that the human body cannot digest, but act as the food for the bacteria in the gut. A diet rich in fibre or prebiotics ensures proper growth of the gut microbiota and helps them multiply in numbers and thrive. This helps in better protection of the gut against harmful bacteria, which aids in digestion and the health therefore. Fruits, vegetables and legumes are rich in prebiotics.
  2. Whole food plant-based diet: A balanced plant-based diet with whole foods, legumes, fruits and vegetables are rich in fibre, some non-digestible carbs, and nutrients like polyphenols, which make their way to the colon when not digested completely. In the large intestine, they are broken down by the microbiota and promote the growth of certain beneficial bacteria. Additionally, this diet helps in keeping down the inflammation in the gut and helps you feel fuller for a longer time.
  3. Avoid artificial sweeteners: Artificial sweeteners are branded and marketed as a healthy replacement for refined sugar. However, several studies show these create an imbalance in the gut microbiota and negative effects on the blood sugar levels.

A healthy, balanced lifestyle with a proper diet could be the solution to a good deal of health related problems in your life. As they say, “you are what you eat”.

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Here are 5 benefits of omega-3 fatty acids

If you are health conscious or aim for a healthier lifestyle, omega-3 fatty acids should be a part of your diet. Also, what are the best vegan sources?

Omega-3 fatty acids

From many years, omega-3 fatty acids have been linked with heart health and better ageing. Nutritionists say there are good fats and bad fats and people shouldn’t conclude and say fats, in general, are bad. These are one of the excellent examples of good fat. Omega -3 fatty acids are a group of polyunsaturated fatty acids that are important for many functions of the body.

There are 3 types of omega-3 fatty acids. The omega-3 fatty acids EPA and DHA are found in seafood, including fatty fish (e.g., salmon, tuna, and trout) and shellfish (e.g., crabs, mussels, and oysters). A different type of omega-3, called ALA, is found in other foods like broccoli, spinach, tomatoes etc. Omega-3s are also available as dietary supplements; for example, fish oil supplements contain EPA and DHA, and flaxseed oil supplements contain ALA.

Benefits of omega-3 fatty acids

  1. Help in reducing the inflammation:

While acute inflammation is a part of the protective functions of the body, chronic, excessive or uncontrolled inflammation can lead to many health concerns. Omega-3 fatty acids are incorporated in many parts of the body including cell membranes and play a role in anti-inflammatory processes and in the viscosity of cell membranes. EPA and DHA give rise to anti-inflammatory and inflammation resolving mediators called resolvins, protectins and maresins.

In a clinical trial undertaken among gas station workers, who might be exposed to oxidative stress and changes in the balance of the immune system due to the exposure to commercial gasoline and diesel particulate matter, the impact of omega-3 fatty acid supplements was assessed on inflammatory and anti-inflammatory markers. It was concluded that , the omega-3 fatty acid supplementation can be effective in reducing the inflammatory responses and maintaining immune tolerance in people with high exposure to inflammation-inducing factors.

  1. They help in fetal development:

EPA and DHA are essential for proper fetal development during pregnancy. Maternal nutrition is vital for the fetus and doctors always stress on a diet including sufficient caloric and protein requirements, but recently fatty acids have also been deemed important. The amount of omega-3 fatty acid in the fetus is correlated with the amount ingested by the mother, so it is essential that the mother has adequate nutrition. Studies confirm that omega-3 fatty acids are essential for proper cell membrane functioning and are vital to the development of foetal brain and retina.

There is also evidence that mothers who use EPA and DHA supplementation during pregnancy and breastfeeding may protect their children against allergies. This may be due to the fact that fish-oil supplementation has been associated with decreased levels of body cells associated with inflammation and immune response.

  1. This may reduce the risk of cardiovascular disease:

Omega-3 fatty acids have been shown in various studies to reduce the incidence of cardiovascular diseases.  Coronary heart diseases and strokes are one of the leading causes of death in the world. They also show individuals at risk of chronic inflammation-related heart diseases benefiting from the consumption of plant and marine-derived omega-3 fatty acids. EPA and DHA play a role in reducing the oxidative stress in the body and thereby preventing chronic inflammation. However, various studies on the relation between omega-3 fatty acids and cardiovascular diseases show contrasting results in this opinion. Researchers suggest more physiological and environmental factors need to be considered and more studies are yet to be undertaken to have a better picture on this topic.

  1. Help in fighting autoimmune diseases:

When there is an overactivity of the immune system, the body attacks and damages its own tissues as a response to an unknown trigger. Hence, the body produces antibodies that attack the tissues instead of fighting infections. Rheumatoid arthritis, inflammatory bowel disease, type 1 diabetes and lupus are classic examples of an autoimmune disease. There have been many clinical trials assessing the benefits of dietary supplementation with fish oils in several inflammatory and autoimmune diseases in humans, including rheumatoid arthritis, Crohn’s disease, ulcerative colitis, psoriasis, lupus erythematosus, multiple sclerosis and migraine headaches. Many of the placebo-controlled trials of fish oil in chronic inflammatory diseases reveal significant benefits, including decreased disease activity and a lowered use of anti-inflammatory drugs.

  1. Aid in the treatment of Alzheimer’s disease:

Alzheimer’s disease is one of the most common neurodegenerative diseases in the elderly. It is a disorder characterised by progressive impairments of memory, language, reasoning, and other cognitive functions. Evidence suggests that omega-3 fatty acids may act as a possible protective factor in Alzheimer’s disease. Recent studies highlight the beneficial effect of the omega-3 fatty acids in the Alzheimer’s disease which may be attributed to their antioxidant, anti-inflammatory properties. Both DHA and EPA can enhance the nerve growth factor level. They are beneficial to improve the cognitive function in mild Alzheimer’s disease.

Vegan sources of omega-3 fatty acids

So far we know the benefits of consuming omega-3 fatty acids. However, if you are a vegan, how can you ensure adequate intake of this? Plant foods typically only contain alpha-linolenic acid (ALA) and the most popular sources of DHA and EPA are fatty fish. Even though our body can convert a part of ALA into DHA and EPA, this is an insufficient part of the adequate intake required by the body. Hence, it is strongly advised to take supplements for DHA and ALA and have plenty of plant-based foods to supplement ALA in your diet. Flax seeds, chia seeds, walnuts, hemp seeds are excellent sources of ALA.

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What is DNA testing?

DNA-testing-and-foods

The process of DNA testing is relatively new to the scientific community; however, it is a promising technique that hides enormous potential. After receiving a sample from your body tissue (e.g. hair, blood, saliva), technicians will isolate the DNA, using chemical reactions. The next step would be the sequencing of DNA, which is like reading the DNA to find certain patterns. The final step in this process is comparing your DNA to the database to look for any abnormalities. Now that you’re familiar with DNA testing, let’s see how this technique could help with your diet.

How can DNA testing help with your diet?

At first glance, the relationship between your DNA and the food you eat might seem vague. However, DNA is what makes you who you are; so, it makes sense that not all digestive systems handle food the same way. For instance, the way we metabolize food is different from one person to another, depending on their basal metabolic rate (BMR). Moreover, the ratio of macronutrients (e.g. carbohydrates, fat, protein) that makes us the healthiest is individual-based. When you send a tissue sample to the laboratories that provide this service, you should expect to get a personalized ratio of macronutrient intake that optimizes your health status.

How accurate is this technique?

While scientists are somewhat comfortable with DNA testing, the use of this technique to determine the type of food you should be eating is a novel procedure; thus, the sensitivity and specificity of the process are still a topic of controversy. If you have any questions about this topic, feel free to ask in the comment section below.

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A beginner’s guide to a healthy vegan diet

Is it possible to follow a balanced and healthy diet if you choose veganism? How can you ensure your body gets an adequate amount of nutrition as many believe meat, poultry and dairy products are necessary for a complete meal? Here’s what you need to know about the vegan diet if you are new to the concept.

Think of a few healthy options for protein and calcium-rich foods. What comes to your mind first? Chicken, fish, eggs, milk? Most of us would relate to this because we have been taught that including them in the diet is the most ideal thing to do. So how to replace them when you choose to restrict your diet in certain ways? Could the replacements be better? Let us have a check in detail.

What is a vegan diet?

Vegans choose to avoid the consumption of all animal products and its derivatives. Meat, poultry, fish, dairy, eggs and honey are restricted in a vegan diet. Hence, the vegan staples would be whole grains, fruits, vegetables, legumes, seeds and nuts. People choose to go vegan for ethical, environmental and health reasons. Even though a vegan diet is considered a healthier option as compared to eating meat and other non-vegetarian options, failing to include nutritious ingredients and depending on vegan fast-foods and other processed foods may lead to many health risks. More than perceiving the diet as a restriction of products you could consume, a vegan diet should be considered an opportunity to abundantly consume fresh fruits, vegetables, whole grains etc. Studies show this diet aids in the betterment of heart health, it helps in weight loss, lowers the risk of cancer, type 2 diabetes, high cholesterol and high blood pressure.

Hence, nutritional planning becomes significant when you turn into a vegan.  A well-planned vegan diet will ensure a balance in food groups and their intake.

What to eat in a vegan diet?

  1. Fruits and vegetables: These include fresh fruits and vegetables, especially green leafy vegetables in the diet. About 5 portions of these in a day will ensure your diet is rich in vitamins, minerals, fibre, iron, calcium and antioxidants. Leafy vegetables like kale, spinach, bok, choy etc have high water content as well. As you start adapting to this new diet, it would be fantastic to test a few of your favourite recipes with these fruits and vegetables. Moreover, many ingredients can be replaced as a substitute to give a similar texture and consistency of non-vegan food items. For instance, jackfruit is used as a meat substitute for its texture, avocado and bananas can be used to make the mousse, ice- cream etc.
  2. Legumes: It is commonly believed a vegan diet is deficient in proteins due to the dietary restrictions. Nevertheless, replacing the animal proteins with lentils, chickpeas and beans make the diet rich in protein and iron. Ideally, you can include this in every meal. If you are not used to consuming legumes regularly, start with lesser portions as it could induce acidity and stomach bloating initially. Also, studies show lectin in legumes and whole grains as an anti-nutrient compound which blocks the absorption of calcium, iron, zinc and phosphorus. Anti-nutrients, as the name suggests, are natural compounds found in food that interfere in the absorption of the complete nutrient in the body. Hence, it is highly advised to have legumes with various other foods in different meals as compared to a larger quantity in one single meal.
  3. Whole grains: Whole grains like rolled oats, brown rice, quinoa, buckwheat, amaranth etc are getting popular, especially since more people are turning vegan. They are better sources of fibre, complex carbs and other nutrients as their bran and germ are intact as compared to other processed grains like refined flour. Whole grains are not merely nutritious, but delicious too! Cook them with vegetables, legumes in soups, stews and get creative. They add an interesting texture and flavour to the dish. So bid adieu to the white bread and pasta and give a healthy switch to wholewheat pasta and multigrain bread.
  4. Dairy alternatives: Dairy products are an important part of most of the cuisine, hence it might not be practical to completely cut them out of your diet. Some of us cannot imagine a life of tea and coffee without milk, right? Fortunately, there are many alternatives available in the market that would meet the nutritional needs as well. Try to go for unsweetened vegan milk, soy or coconut yoghurt etc. However, contrary to what many believe, dairy products are not the only rich source of calcium. Green, leafy vegetables like broccoli, cabbage, soybeans and its by-products, and calcium-fortified foods and drinks are excellent sources of calcium as well.
  5. Nuts and seeds: As a vegan, consuming nuts, seeds and their by-products daily in your diet are highly beneficial as these are one of the best alternatives to the animal protein. Nuts and nut butter can be used to improve the flavour and texture of many dishes and are an excellent addition to your breakfast. Seeds like chia and flax are also rich in omega-3 fatty acids which are beneficial to the body in many ways.

Consider this before turning vegan…

  1. Vegans have a risk of developing vitamin B12 deficiency as animal products are the main sources of this vitamin. Hence, it is advised to monitor your Vitamin B12 levels and take supplements if necessary.
  2. Meal planning is a wonderful way to ensure your body’s nutritional needs are met, also it makes your diet more creative, manageable and less repetitive.
  3. A vegan diet can be nutrition deficient and unhealthy if you resort to packaged processed foods and fast food options high in sodium content and saturated fats. Hence, it is important to have the proper type of food to stay healthy. It isn’t safe to assume that all vegan products are healthy.
  4. You will learn many dos and don’ts about the vegan diet online. It is always a great idea to consult a certified nutritionist before making major changes to your diet.
  5. Any change takes time. Going vegan could be a process for most of us, so don’t stress about achieving your goals overnight. Keeping a food journal would help you through this journey.

In a nutshell, adapting to a new diet by letting go of your eating habits isn’t a cakewalk. You need answers to many mind-boggling questions, and unless you are convinced about the decision completely, following a vegan diet long term gets challenging. So do some personal research and find answers to your questions. More than anything, appreciate this new change in your lifestyle!

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Vegan Protein: does a plant-based diet provide sufficient protein?

One of the common concerns people pose with a vegan diet is whether it provides sufficient sources of protein. Many argue that meat and dairy products are better sources than plant-based food. However, studies show a balanced and varied vegan diet that can meet all the nutritional needs of the body.

Importance of protein

Why is protein so important for our body? Should we be concerned about its adequate intake? YES. Especially if you are new to veganism. As a vegan, you replace the animal food, which was the main part of a meal with the plant-based healthy side dishes, like beans, grains, green leafy vegetables and lentils. When you are not aware of the appropriate plant-based foods to replace the animal products with, you could be at risk of insufficient protein in your body. Even though this condition isn’t life-threatening, protein deficiency affects the quality of life as it may lead to depression, chronic fatigue and muscle loss.

Protein is one of the most important components of our body. Our muscles, bones, and every other tissue have proteins in the form of amino acids. It helps in the growth and maintenance of tissues, fighting infection and providing the cells and tissues with proper structure. 9 of these amino acids called “essential amino acids” can be obtained only through food. Now you can understand why dieticians emphasise on having adequate proteins among other nutrients.

What is a complete protein?

A source of food that contains an adequate proportion of each of the 9 essential amino acids is a complete protein. When you switch to a vegan diet, most people argue about the fact that plant-based foods do not have complete proteins. That’s not true. For instance,  soy and its by-products like tofu, tempeh and edamame are excellent sources of complete protein. Whole grains like quinoa and buckwheat are fantastic too. The interesting thing to note is you do not need to stress over eating only complete proteins in every meal. As long as you are eating various protein-containing plant-based foods in adequate amounts, you would meet the protein requirements of the body.

Vegan protein

A significant part of following a successful vegan lifestyle is to plan your diet ahead with excellent and varied plant-based foods. A good source of plant protein could also provide other nutrients like antioxidants, fibres and vitamins. The amount of a nutrient you need to meet your basic nutritional requirements, in other words, Recommended Dietary Allowance (RDA),  for protein is 0.8 grams of protein per kilogram of body weight. This is typical for many countries, including the US and Canada. For a 77 kg/170lb person, this would mean about 62 grams.

Do you need vegan protein supplements?

If you are a regular person, or a non-athlete, your body’s protein requirements would be easily met by consuming various plant-based protein sources. However, if you are an athlete, you work-out or train regularly, your protein requirement would be higher to repair and rebuild the sore muscles and recover faster. In this case, we recommend consulting a dietician or a nutritionist before taking supplements. Nonetheless, it is important to choose a complete protein source in the supplement. For instance, one of the most popular vegan protein powder is pea protein. Even though it has a high protein content, it is low in the essential amino acids. Hence, you would need to depend on other sources of proteins like quinoa, buckwheat and legumes to meet the body’s requirements.

As you start this beautiful journey, it’s prudent to keep yourself aware of general nutrition, as veganism definitely brings you closer to understanding your body.

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Anti-Inflammatory Foods

Anti-Inflammatory-Foods

What is inflammation?

Inflammation is a powerful immune response that your body launches after exposure to a foreign object; whether that object is a piece of metal, a bacterium, or a virus, the immune system will attack it by stimulating the inflammatory response. This biochemical reaction is part of the intrinsic immune system, which means it’s not specific for one particular germ, as it attacks anything that the body perceives as a threat. During an inflammatory reaction, those immune cells release proinflammatory substances, such as prostaglandins, leukotrienes, interleukins, and cytokines.

This will lead to the cardinal symptoms of inflammation:

    • Rubor (redness)
    • Tumor (swelling)
    • Calor (warmness)
    • Dolor (pain)

Now that we’re familiar with the concept of inflammation, let’s take a look at the adverse effects of this reaction and how to reduce it.

Why is inflammation bad?

Acute inflammation that launches after the body is under attack is crucial for our survival; however, once this reaction turns into a chronic condition, things start to get a bit messy! Chronic inflammation is believed to play a role in the vast majority of illnesses, including debilitating diseases, such as coronary artery disease, diabetes, and cancer. For instance, the chronic inflammation and oxidation of cholesterol that occurs inside the lumen of the coronary artery is the primary factor that triggers the obstruction of the vessel. Moreover, several types of cancers were linked to unusually high levels of cytokines in the bloodstream. In short, chronic inflammation is devastating to the body, and people should implement all the methods to taper it down.

What are anti-inflammatory foods?

According to Harvard Medical School, anti-inflammatory foods carry chemical substances that act as an antagonist to the aforementioned pro-inflammatory compounds. In other words, these foods act as the antidote to inflammation.

Here’s a shortlist:

    • Tomatoes
    • Olive oil
    • Green leafy vegetables (e.g. Spinach, kale, collards)
    • Nuts (e.g. Almonds, walnuts)
    • Fatty fish (e.g. Salmon, mackerel, tuna, sardines)
    • Fruits (e.g. Strawberries, blueberries)

These foods are rich in polyunsaturated fatty acids (PUFAs), which reduce the action of prostaglandins in the vessels, decreasing inflammation.

Conclusion

Chronic inflammation is a destructive phenomenon that can damage several organs and cause many maladies. Fortunately, there are some foods with inherited anti-inflammatory properties that may erase the action of prostaglandins and cytokines. If you have any questions about inflammation or anti-inflammatory foods, feel free to ask in the comment section below

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The Best Plant-Based Protein

Is It Better Than Animal Protein?

Here we discuss the best sources of plant-based proteins and why it is important to choose plant-based foods over animal products if you aim for a healthier lifestyle.

PLANT-BASED PROTEIN VS ANIMAL PROTEIN

Plant-based protein is a hot topic between vegans and non-vegans. People argue the best sources of protein come from animal food. It’s true that animal proteins are complete due to the presence of all 9 essential amino acids. However, meat has several other components like saturated fat that drastically increase the calories. Also, the presence of heme iron is a concern. Heme iron is a type of iron necessary for the essential functioning of the body, but if found in excess, the body promotes inflammation and DNA damage. While our body can naturally regulate the absorption of heme iron from the plant-based food, absorption of heme iron from the animal food occurs readily and is not regulated well by the body. Unfortunately, the body doesn’t have the capability to remove the excess heme iron once ingested. This comes with an associated risk of being prone to coronary heart disease, type 2 diabetes, stroke, metabolic syndrome, etc. Plant-based food, on the other hand, not only helps in regulating the heme iron content but also has additional nutrition like fiber, antioxidants, minerals, and vitamins.

THE BEST PLANT-BASED PROTEINS YOU NEED TODAY

1. Tofu

Tofu or bean curd is one of the outstanding plant-based proteins you could have regularly. It has a high protein and fat content but is low in calories. It is made by curdling soy milk and pressing into solid blocks before cooling it, like the process of cheese making. It is also an excellent source of amino acids, calcium, iron, and other nutrients. Tofu is a complete protein and has all 9 essential amino acids. A 100g serving of tofu contains about 8 grams of protein. This being a versatile product, tofu could be used across cuisines and preparations. Grilled tofu tossed with some fresh salad, stir-fried vegetables with tofu and vegetable pilaf with tofu is our favorite picks!

2. Quinoa

It is a seed that belongs to a group of foods commonly called pseudo-cereals. Quinoa is a complete protein, which can be an excellent gluten-free alternative to starchy grains. One cup of cooked quinoa(185 grams) provides about 8 grams of protein. It has high fiber content, contains other nutrients like iron, magnesium, and folate. It can be substituted in place of rice and couscous, but when added to salads, it imparts a nutty flavor to the dish. It could also be made into flour, to use for cooking, gluten-free pasta, and bread. Once cooked, it becomes soft and fluffy with a light crunch. However, quinoa creates a foam while cooking, which leaves a bitter taste. To prevent this it needs to be washed thoroughly before cooking.

3. Amaranth

This grain is slowly gaining attention, especially among vegans and people who are intolerant to gluten. An excellent source of protein and fibre, one cup of cooked amaranth has about 9 grams of protein content. It has an earthy and nutty flavor and can be a fantastic addition to smoothie bowls, salads, even desserts. The additional nutrients in amaranth like manganese, magnesium, phosphorus and iron also help in keeping the inflammatory level in the body under check, which helps in bone health and aids in better digestion. Abundant in antioxidants, amaranth is delicious, nutritious and filling.

4. Buckwheat

Unlike the name suggests, this grain has no relation to wheat, it’s gluten-free! Buckwheat, like quinoa, is a pseudo cereal and could be consumed as a cereal grain. 1 cup of cooked buckwheat contains about 6 grams of protein, among other nutrients, and is rich in fibre too. This excellent gluten alternative could be added to many dishes like your morning cereal bowl, pasta, and is fantastic with some tropical fruits in puddings too! Buckwheat has many health benefits associated with it, like improved heart health, reduced blood sugar and helps in digestion as it’s an excellent dietary fiber.

5. Chia seeds

These are one of the greatest superfoods recommended by nutritionists. Despite their tiny size, chia seeds are packed with nutrients that offer benefits beyond the nutritional value. Rich in protein, chia seeds are also an excellent source for omega-3 fatty acids, fiber, calcium, phosphorus, and zinc. Two tablespoons of chia seeds (28 grams) contain 4 grams of protein and contain all 9 essential amino acids. Omega-3 fatty acids help in improving heart health, by lowering cholesterol and regulating blood pressure. They have a crunchy texture when consumed raw, you can finish your salad with a sprinkle of these on top. But once it absorbs moisture, the chia seeds become soft and thick, which makes it an excellent addition to your morning breakfast and desserts. Chia pudding with some coconut milk would your next favorite vegan dessert.

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Vitamin B12

b12

What is vitamin B12?

Vitamin B12, also known as cobalamin, is an essential water-soluble vitamin. This compound plays an important role in DNA synthesis and the production of new red blood cells. Normally, vitamin B12 is found in animal foods, including meats, fish, poultry, eggs, and dairy. Unfortunately, vitamin B12 deficiency is quite common despite the efforts of governments to include a fortified form in other food elements.

The benefits of vitamin B12

Vitamin B12 provides a diverse collection of benefits for our bodies, including being a crucial piece in the process of producing new red blood cells, reducing the risk of macular degeneration, improving symptoms of depression, and preventing major birth defects. This list is by no means comprehensive, as vitamin B12 is included in a multitude of physiological processes, which is similar to vitamin D. Fortunately, the body is able to store up vitamin B12 inside the liver. Therefore, even after the interruption of this vitamin’s absorption, patients do not present any symptoms until after a period of three years. Obviously, the most devastating effect of vitamin B12 deficiency is birth defects since these are usually irreversible. However, the most common clinical presentation is megaloblastic anemia, which can lead to dire consequences if left untreated.

Conclusion on B12

Providing your body with vitamin B12 supplements could be a great way to prevent all the adverse effects of its deficiency. If you have any questions about the health benefits of this vitamin, feel free to ask in the comment section below.