Page 33 - Silver Lakes April 2021

HEALTH AND WELLNESS

COMING UP VEGAN

Is this merely a trend or a dedicated lifestyle?
By Caylin Goodchild

egan options are seen more and lose weight. A study by the Physicians Additional health benefits of vegan diets
more on everyday menus and new Committee found that women who were extend to a decreased risk of heart disease,
Vvegan restaurants have opened moderately or severely overweight lost protecting against certain cancers and
their doors throughout the city. Defining a approximately 0,5kg per week. They reducing pain from arthritis.
vegan diet would be as follows: A type of also managed to maintain this weight
vegetarian diet that excludes meat, dairy loss after two years. Fibre is known to PLANNING
products, eggs and honey, but includes a play an important role in this process, One should remember that because the
wide variety of plant foods. as it makes one feel full, without adding vegan diet emphasises plant-based foods,
unnecessary kilojoules. High fibre foods larger volumes of food are necessary to
Reasons for ‘going vegan’ include avoiding include fruit and vegetables, legumes provide the calories your body requires.
the killing and suffering of animals, and the such as lentils, beans and whole grains. Due to the lower energy density of
killing of wildlife for profits. Some people plant-based foods, vegans could under-
would like to end deforestation for grazing Weight-loss is further assisted due to the eat or sometimes feel lethargic, despite
purposes, and stop wars for resources. exclusion of animal and dairy products. consuming increased amounts of fibre.
Others adopt veganism for health-related This ensures that less saturated fat New vegans may find themselves craving
reasons. is taken in through the diet. It is still, certain foods, but with time, these cravings
however, important to note the cooking tend to subside, and new substitutes are
BENEFITS methods of the vegan-friendly foods that discovered. This again comes down to
When examining the health claims are consumed. This means less frying correct planning of your diet.
of such a diet, it’s clear to see that and more steaming, grilling, poaching
numerous benefits exist. Firstly, the gut and boiling. With anyone wanting to follow this
microbiota appear to have a greater type of diet, they should understand
number of protective species, which Thirdly, some studies have looked at that time spent in the kitchen is likely to
may be the reason for decreased levels the relationship between vegan diets initially increase. This is so that you can
of inflammation. Since more plant-based and blood sugar levels. By eating experiment and get creative with new
foods are consumed, the intake of certain whole grains, legumes, nuts, fruit spices, sauces, flavouring and methods
nutrients is higher. This includes vitamins and vegetables, blood sugar can be of preparation. New vegans also need to
A, C and E, folic acid, potassium and better controlled and this assists the prepare their digestive systems, as the
magnesium. It is, however, important to body’s insulin response. However, one increased intake of cruciferous vegetables
ensure that the vegan diet is well planned, still needs to be cautious of simple may cause discomfort or bloating. It is
to avoid certain nutrient deficiencies. carbohydrate intake to avoid a negative therefore important to transition slowly to
effect on blood sugar levels - simple avoid these side-effects.
Secondly, it has been found that plant- carbohydrates include pasta, potatoes,
based diets assist individuals wanting to white bread and white rice.

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