By Abigail Carroll. Vegetarian Diet. At Monday, April 29th 2019, 06:14:20 AM.
Vegans tend to be thinner and have a lower body mass index (BMI) than non-vegan. This might explain why an increasing number of people turn to vegan diets as a way to lose excess weight.Part of the weight-related benefits vegans experience may be explained by factors other than diet. These may include healthier lifestyle choices, such as physical activity, and other health-related behaviors. However, several randomized controlled studies, which control for these external factors, report that vegan diets are more effective for weight loss than the diets they are compared to.
Vegan diets are rich in fiber, vitamin C and folate (thanks to all that fruit and veg), but you may be lacking in a number of other vitamins and minerals. Vitamin B12 is a good example. We need it for healthy red blood cells and nerve function, but because it’s typically found in animal foods like eggs, milk and cheese, full-time vegans need to include fortified breakfast cereals and soy products, and possibly consider taking a B12 supplement look for one that supplies 10 micro-grams daily).
If you're new to vegan cooking, follow our shopping guide for vegan-friendly ingredients: Check the labels of all packaged products that you use in cooking such as bouillon powder, stock cubes, sauces and spreads. Ingredients to look out for include whey, casein and lactose, which are all derived from milk. Be aware that non-vegan wines and beer may have been processed with animal products.Remember most breads and pastries contain butter and some contain milk or milk derivatives.In desserts and puddings, replace gelatin with agar-agar or vegetarian-gel, both made from seaweed. Use silken or soft tofu as an alternative to dairy in desserts and be sure to use fortified plant-based dairy alternatives as they contain added vitamins.
If you attempt going vegan for a quick period of time, such as 30 days, you might discover it’s more satisfying than eating meat and animal products. You grow considerably more aware of the array of produce available at your local grocery store or farmer's market.