Veganism involves total abstinence from use of animal products, specially in diet and an understanding that totally negates giving commodity status to animals. Follower of such diets are referred to as vegans.
The list of non-vegan foods is very long and includes Meat, Poultry, Fish & Sea Foods, Dairy Products, Eggs and Bee Products. There are certain additives that are derived from animal products and hence not considered vegan. Carmine (used to give red to many products) are derived from Cochineal Scale insects. Gelatin is derived from skins, bone and connecting tissue of cows and pigs. Any product that uses Carmine & Gelatin cannot be considered vegan. Isinglass (used to make beer or wine) is prepared from fish bladders. That is why beer and wine is not considered vegan. Many natural flavours, Omega 3 Fatty Acids, Shellac, most vitamin D3 and Dairy Ingredients are not considered vegan.
The list of exclusions from vegan diet outnumbers the options that vegans have for their diet. What do vegans actually take? Legumes, Nuts, Nut Butters, Seeds (Hemp, Flax & Chia), Tofu, Tempeh, calcium heavy plant milks & Yogurts, Seaweeds, Nutritional Yeasts, Sprouted & Fermented Plant foods, Whole Grains, Cereals & Pseudocereals, Fruits & Vegetables.
Beans, Lentils & Peas give sufficient protein required by our body. Cooking them will reduce antinutrients that hinder mineral absorption. Tofu also has sufficient proteins along with iron & calcium. Nuts & seeds have high iron, fiber, magnesium, zinc, selenium & vitamin E. Hemp helps reduce inflammation & improve some skin conditions. Chia & Flaxseeds are good omega 3 fatty acid substitutes. Vegan diets are normally low on calcium. Calcium Fortified Plant milks can be used to increase calcium intake. Seaweeds are excellent source of protein along with magnesium, riboflavin, manganese, potassium, iodine & anti-oxidants. Nutritional yeast also has similar positives like seaweeds. Additionally, they are good source of vitamin B.
Of late, vegan diets have become popular and health conscious people are rapidly moving towards veganism. Athletes and performers who require high level of energy and stamina are also looking towards vegan diets. Some of the benefits of being vegans are lower BMI (Body Mass Index), regulated cholesterol level, lower risk of heart related ailments, ease of weight loss, Lower risk of getting type 2 diabetes & Lower Cancer risk. While the benefits are immense, there is a caveat. Some of the key nutrients like Vitamin B12, Iron, Calcium, Vitamin D, Omega-3 fatty acids, Zinc & Iodine. Its very important to plan your vegan diet and take expert help while preparing a diet plan. Being vegan is certainly not easy due to reduced options and the need to plan your diet in detail. Benefits would be commensurate to the level of detailing that goes in planning what vegans should actually be eating.
For vegan free recipes do visit my YouTube channel Sweta’s Food n Spice. You can also mail me at swesriva@gmail.com
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