Category: Diet and Superfoods

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!

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!

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

What is the LCHF diet?

The LCHF diet refers to a diet low in carb and high in fat, which is also called the “Banting diet”, in reference to a British man, William Banting, who lost a large amount of weight using this way of eating. This diet advocates the consumption of natural, whole, and unprocessed foods, such as fish, eggs, seeds, nuts, and vegetables. Additionally, moderate amounts of protein are recommended in this diet to help maintain your muscle mass, as the body tends to break down fat and muscle when it’s starving (a.k.a lacking sugar).

LCHF diet vs ketogenic diet

Most people get bogged down, trying to figure out the difference between all the low carb, high-fat diets out there, and the LCHF is often mixed up with the ketogenic diet (another low carb, high fat diet), which is understandable due to the great overlapping. The term LCHF is used as an umbrella term that covers a variety of diets, including the ketogenic diet and the Atkins diet. However, the main difference between the LCHF diet and the keto diet is that keto has restricted guidelines when it comes to how much carbs you can consume per day, whereas the LCHF diet doesn’t. You can think of the LCHF diet as a way of living that reduces carbs in fear of their several adverse effects. The ketogenic diet; on the other hand, is a metabolic state (ketosis) that switches the liver from using glucose as a primary source of energy to using ketone bodies, thus burning the extra triglycerides stored in your adipose tissues.

What are the benefits of the LCHF diet?

Weight loss

Numerous studies found that individuals who follow the LCHF diet experience weight loss more rapidly than other diet types. The mechanisms involved include appetite suppression, increased insulin-sensitivity of the cells, and partially utilizing fats as a primary source of energy.

Diabetes

Lowering the number of carbohydrates you consume per day has been shown to help regulate your blood sugar levels by increasing the cells’ sensitivity to insulin and reducing the frequency of glycemic spikes. Glycemic spikes are abrupt elevations of blood sugar levels that stimulate insulin secretion, predisposing people to type 2 diabetes, and worsening the condition of diabetic patients. One study found that following the LCHF diet for 24 weeks in diabetic patients has led to better control of blood sugar levels, as well as a reduction in the need for hypoglycemic medications.

Others

The LCHF diet also helps with the following conditions:

• • Heart disease
  • Blood hypertension
  • Some psychiatric disorders (e.g. depression)
  • Alzheimer’s disease
  • Parkinson’s disease

Conclusion

Whether your ultimate goal is to lose weight or improve your health, the LCHF diet might be the right fit for you. Moreover, if you tried the ketogenic diet and couldn’t stick to the severe carbohydrate restriction, you can switch to the LCHF diet, as it does not have any precise instructions on the amount of sugar you’re allowed to eat. Just remember, moderation is key!

Today, the epidemic of obesity is more prevalent than ever, with the world health organization (WHO) stating that obesity-associated deaths surpass the number of deaths caused by famine. Fortunately, more media outlets are talking about this problem with a special focus on the complications of obesity, such as diabetes, coronary artery disease, chronic blood hypertension, and other ailments. In a way, this helped people become more conscious about their weight, and eventually, health status. One type of diet that gained massive popularity is the Atkins diet, as it counters the effect of obesity and induces weight loss. This way of eating focuses on reducing carbohydrate intake as much as possible. In this article, we will cover the major benefits of the Atkins diet, as well as its potential side effects.

The benefits of the Atkins diet

Weight loss

One of the top reasons people follow the Atkins diet is to lose weight. The physiology of this weight loss is diverse and include decreased appetite, accelerated metabolism, and caloric deficit. Perhaps the most influential factor in the weight loss associated with the Atkins diet is appetite suppression, which is believed to be the result of the stimulation to produce hunger-suppressing hormones, such as ghrelin and leptin. Regardless of the mechanism that mediates this benefit, weight loss is prominently noted in people on the Atkins diet.

A more balanced lipid panel

High LDL and triglycerides can put patients at a higher risk for a multitude of diseases, including coronary artery disease, blood hypertension, and cognitive maladies.

Fortunately, the Atkins diet reduces bad cholesterol and triglycerides while also increasing HDL levels. All in all, this results in improved vascular health.

Reduced blood sugar level

Similar to the ketogenic diet, the Atkins diet significantly decreases blood sugar levels, reducing your risk of diabetes mellitus. This effect is so powerful that in a 2008 study, patients with type two diabetes were able to reduce or eliminate their hypoglycemic medications within six months of starting a low-carb diet. The Atkins diet also reduces insulin spikes, which is believed to be the primary culprit in the pathogenesis of diabetes; as a result, this diet may prevent diabetes in high-risk patients.

Lower blood pressure

Chronic blood hypertension is a devastating disease that damages blood vessels all over the body. Eventually, this leads to thin, fibrotic, and weakened vessels, increasing the risk of a hemorrhagic stroke. Moreover, the heart must pump blood against a higher than normal pressure, which leads to cardiac issues, such as left ventricular heart failure. The Atkins diet has been shown to reduce both the systolic and diastolic blood pressure.

Side effects of the Atkins diet

The Atkins diet is considered to be relatively safe; however, people often report unwanted adverse effects, especially in the early stages of this diet.

These include:

• • Headache
  • Digestive symptoms (e.g. nausea, constipation)
  • Dizziness
  • Lethargy

Eventually, these symptoms disappear with time, as your body gets used to burning ketone bodies for energy instead of glucose.

Conclusion

The Atkins diet is a great tool to lose weight and adopt a healthier lifestyle; it is especially beneficial when combined with regular exercise.

Similar to other low carb diets, there is a lot of misconceptions roaming around the Atkins diet, so if you have any unanswered questions, feel free to ask in the comment section below.

Over the past few years, the ketogenic diet has gained massive popularity because of its positive health effects. Most notably, the keto diet is getting popular due to the associated weight loss that comes along. However, a skeptic might wonder about the real effectiveness of this diet, which is a legitimate concern. Every year, hundreds of diets trend for a couple of months then gradually disappear; so, what makes the ketogenic diet any different? That’s what we will find out today. In this article, we will cover the basic principles of this diet and how macronutrients are modified.

What is the ketogenic diet?

The keto diet is a metabolic state that switches the body from using glucose as a primary source of energy to ketone bodies. As a result, you will be burning the fat in your adipose tissue effortlessly. To reach this metabolic state, one needs to modify their macronutrient intake by changing their portions. Let’s see what are the major macronutrients and how the keto diet alters their ratio.

The major macronutrients

There are three major macronutrients in the human body:

• • Carbohydrates (sugar)
  • Lipids (fats)
  • Protein

Each of these compounds plays different physiological roles. For instance, sugar is normally used to produce energy that mediates the millions of biochemical reactions that occur every minute. On the other hand, fat and protein are used as building blocks for cells and organs. Protein also plays a major role as a catalyzer of chemical reactions (enzymes).

Here is the usual distribution of the three macronutrients during a normal diet:

• • Sugar – 45–65%
  • Fat – 20–35%
  • Protein – 10–35%

As you can see, carbohydrates comprise the majority of your daily caloric intake because they’re the primary source of energy inside the cell.

Macronutrients during the ketogenic diet

The primary goal of the keto diet is to change the ratio of your daily macronutrient intake to modify the metabolism of your body. How? By reducing carbohydrate intake to a minimum and increasing fat intake.

Here is the modified ratio of the three macronutrients in the keto diet:

• • Sugar – 5-10%
  • Fat – 55-60%
  • Protein – 5-10%

Some people take this even further and reduce sugar intake to 1-5% of their daily calories. The new ratio will stimulate the liver to activate the “fat-burning” metabolic pathways to use triglycerides (i.e. fatty acids) for energy.

Final words on Keto Diet

The keto diet is gaining more followers every year; several celebrities and athletes swear by this diet, which contributed to its popularity. In this article, we covered the basic principle behind the ketogenic diet. If you have ever been on the ketogenic diet, feel free to share your experience in the comment section below.

The vegan diet has been gaining more followers every year. Experts say this has several causes, including health, ethical, and environmental motives. Unfortunately, the online community constantly spreads misinformation about the vegan diet’s benefits and side effects. For this reason, we decided to write this article and clarify those misconceptions. However, and before we proceed, we need to define the vegan diet.

The vegan diet originates from a concept known as veganism, which is a special lifestyle that prohibits the consumption of all foods that were made using animal exploitation or cruelty. This definition covers everything from food elements and clothes to esthetic products. Therefore, foods such as meat, poultry, and fish are all excluded from vegans’ diets.

The health benefits of the vegan diet

Weight loss

Oftentimes, vegans fall into the lighter side of the scale; this finding is not a coincidence! In a 2007 study, scientists found that the vegan diet is the most effective way to lose weight, surpassing all calorie-restricted diets. It is believed that the healthier lifestyle associated with the vegan diet and the accelerated metabolism are key in the weight loss department.

Diabetes mellitus

Diabetes is a chronic metabolic condition that’s characterized by persistent hyperglycemia (high blood sugar levels). This condition is one of the major risk factors for coronary artery disease (CAD), and it could lead to dire consequences.

Fortunately, the vegan diet reduces the chance of developing diabetes by modifying its risk factors. One study found that this diet can lower your risk of diabetes by 78%.

Cardiovascular health

Coronary artery disease is an extremely detrimental condition, causing more death tolls than any other ailment worldwide. During a myocardial infarction (heart attack), the major blood vessel that supplies the myocardium with oxygen and nutrients gets irreversibly obstructed. As a result, patients experience chest pain, abnormal cardiac function, electrical arrhythmias, and eventually, death! The vegan diet reduces the risk of CAD by modifying its risk factors.

Cancer

In a 2017 meta-analysis, scientists concluded that adopting the vegan diet can decrease your risk of cancer by 15%.

So far, researchers are not certain of the exact mechanisms that lead to this result; nevertheless, the overall healthier lifestyle is believed to be the primary driving mechanism.

Conclusion on vegan diet

Regardless of the reasons that lead you to adopt the vegan diet, it is still a great way to improve your overall health and reduce your risk of several diseases.

Moreover, current research is constantly revealing new health benefits, which contributed to the popularity of this diet.

If you have ever tried the vegan diet before, feel free to share your story in the comment section below.