By Abigail Carroll. Vegetarian Diet. At Monday, April 29th 2019, 06:16:17 AM.
Vegan diets have been linked to a variety of health benefits, including improved weight management and protection against certain chronic diseases. However, finding balanced, healthy meals on a vegan diet can often be difficult and overwhelming. If improperly planned, vegan diets may cause nutritional deficiencies and health problems.This article provides a healthy vegan meal plan and sample menu to get you started. What is a vegan diet? The vegan diet is an eating plan that eliminates all animal products, including meat, fish, eggs, dairy, and honey.
What do vegans eat and avoid? Vegans avoid all animal‐derived foods – so as well as meat and fish, that means no eggs, dairy or honey. They also exclude animal byproducts like rennet used in cheese making, gelatin in desserts and certain E numbers including the red food dye cochineal (E120). Even certain vegetarian foods, such as some meat substitutes, are off the menu because they contain egg and sometimes dairy.
Animal products like eggs and dairy are also high in protein and micro‐nutrients like calcium, potassium, phosphorus, iodine, iron, and2 magnesium. Completely cutting these foods out of your diet can increase your risk of nutritional deficiencies. In particular, vegans may be at a higher risk of deficiency for vitamin B12, vitamin D, calcium, iodine, iron, and protein. This can lead to an increased risk of issues like anemia, weakened bones, and impaired immunity.
The distinction is that vegans do not eat or use animal by‐products. As stated before, they don’t eat eggs, dairy, or honey, while most vegetarians do.