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HEALTH

COMING UP VEGAN

Is this merely a trend or a dedicated lifestyle?

BY CAYLIN GOODCHILD
uinoa and bean salad, based diets assist individuals wanting to protecting against certain cancers and
chickpea mayo, smokey black lose weight. A study by the Physicians reducing pain from arthritis.
bean soup, kale burrito bowls, Committee found that women who were
mushroom and soya burgers moderately or severely overweight lost PLANNING
Q. . . the list is endless. Vegan approximately 0,5kg per week. They also One should remember that because the
options are seen more and more on everyday managed to maintain this weight loss vegan diet emphasises plant-based foods,
menus and new vegan restaurants have after two years. Fibre is known to play an larger volumes of food are necessary to
opened their doors throughout the city. important role in this process, as it makes provide the calories your body requires. Due
one feel full, without adding unnecessary to the lower energy density of plant-based

De ning a vegan diet would be as follows: kilojoules. High bre foods include fruit foods, vegans could under-eat or sometimes
A type of vegetarian diet that excludes and vegetables, legumes such as lentils and feel lethargic, despite consuming increased
meat, dairy products, eggs and honey, but beans, and whole grains. amounts of bre. New vegans may nd

includes a wide variety of plant foods. themselves craving certain foods, but with
Weight-loss is further assisted due to the time, these cravings tend to subside, and
Reasons for ‘going vegan’ include avoiding exclusion of animal and dairy products. new substitutes are discovered. This again

the killing and su ering of animals, and the This ensures that less saturated fat is taken comes down to correct planning of your diet.

killing of wildlife for pro ts. Some people in through the diet. It is still, however,
would like to end deforestation for grazing important to note the cooking methods of With anyone wanting to follow this type
purposes, and stop wars for resources. the vegan-friendly foods that are consumed. of diet, they should understand that time
Others adopt veganism for health-related This means less frying and more steaming, spent in the kitchen is likely to initially
reasons. grilling, poaching and boiling. increase. This is so that you can experiment
and get creative with new spices, sauces,
BENEFITS Thirdly, some studies have looked at the avouring and methods of preparation.

When examining the health claims of such a relationship between vegan diets and New vegans also need to prepare their
diet, it’s clear to see that numerous bene ts blood sugar levels. By eating whole grains, digestive systems, as the increased intake

exist. Firstly, the gut microbiota appear to legumes, nuts, fruit and vegetables, blood of cruciferous vegetables may cause
have a greater number of protective species, sugar can be better controlled and this discomfort or bloating. It is therefore
which may be the reason for decreased assists the body’s insulin response. However, important to transition slowly to avoid these
levels of in ammation. Since more plant- one still needs to be cautious of simple side-e ects.

based foods are consumed, the intake of carbohydrate intake to avoid a negative

certain nutrients is higher. This includes e ect on blood sugar levels - simple For those wanting to start their vegan
vitamins A, C and E, folic acid, potassium carbohydrates include pasta, potatoes, lifestyle, or maybe just enjoy a plant-
and magnesium. It is, however, important to white bread and white rice. rich meal, visit The Jozi Girl Eatery in the
ensure that the vegan diet is well planned, Broadacres Shopping Centre or the Leafy
to avoid other nutrient de ciencies. Additional health bene ts of vegan diets Greens Café in Muldersdrift.

Secondly, it has been found that plant- extend to a decreased risk of heart disease,
38 Kyalami Estates • CONNECT • Issue 2 • 2019