By Abigail Carroll. Vegetarian Diet. At Monday, April 29th 2019, 06:14:45 AM.
The vegan diet is moderately pricey. Fruits, vegetables and soy products – which should be filling your cart if you are doing it right – are generally more expensive than heavily processed foods like white bread, sugary cereals and sweets. But bypassing the butcher will help keep the tab reasonable. There's a good chance you’ll lose weight on the vegan diet. Research shows vegans tend to eat fewer calories, weigh less and have a lower body mass index (a measure of body fat) than their meat-eating counterparts. If you are doing it right ‐ i.e., eating lots of fruits, veggies and whole grains – you will likely feel full on fewer calories than you are allowed each day. With that "calorie deficit" and a little physical activity, you are bound to shed pounds. How quickly and whether you keep them off is up to you.
Adopting a vegan diet may help keep your blood sugar in check and type 2 diabetes at bay. Several studies show that vegans benefit from lower blood sugar levels, higher insulin sensitivity and up to a 78% lower risk of developing type 2 diabetes than non-vegans. In addition, vegan diets reportedly lower blood sugar levels in diabetics up to 2.4 times more than diets recommended by the ADA, AHA and NCEP. Part of the advantage could be explained by the higher fiber intake, which may blunt the blood sugar response. A vegan diet's weight loss effects may further contribute to its ability to lower blood sugar levels.
Calcium‐fortified bread such as two slices of Burgen's Soy and Linseed provides a significant amount of an adult daily calcium needs (35%), as does fortified plant milk (34%) and 100g of calcium-set tofu (50%).Eat at least one serving of linseed (flaxseed), walnuts or Chia seeds every day to keep omega-3 fat high. One way to do this is to add them to a daily green smoothie made with fortified plant milk. This will also increase your intake of 5‐a-day fruit and vegetables.