Hacks for Wellness

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This website originates from my great interest and experience in health, well-being, training and biohacking. I am a 40 year old woman living in Sweden. During my last 10 years, I've spent a lot of time and interest in finding the latest hacks and trends to optimize my health. Now I thought it was time to share my experience and my findings with other health geeks. As I also have a bachelor's degree in Public Health, this is my way of contributing to a better health among the greater population.

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The Vegan Diet

A Plant Based Diet That Excludes All Animal Products

 

 

 

 

 

 

What’s the Vegan Diet?

The Vegan Diet is a very popular diet based on plant foods only. Many followers of this diet are vegans for environmental and ethical reasons. The Vegan Diet excludes all animal products such as meat, fish, dairy and eggs. Instead, it focuses on whole foods such as fruits, vegetables, legumes, grains, nuts, and seeds, as well as plant-based alternatives to traditionally animal-sourced foods.

A well-balanced Vegan Diet is rich in nutrients like fiber, vitamins, and antioxidants. The diet includes plant-based proteins from sources like beans, lentils, tofu, and quinoa. Healthy fats from avocados, nuts, and seeds are also emphasized. While eliminating animal products, the Vegan Diet provides an opportunity to explore a wide variety of appetizing plant-based foods rich in nutrients. At least, if you stick to real foods and don’t replace the animal products with ultra-processed options.

Studies show that people following a vegan lifestyle often experience lower cholesterol levels, reduced risk of heart disease, improved digestion, and better weight management. However, it’s important to plan properly. Otherwise, you risk not getting important nutrients such as vitamin B12, iron, calcium and omega-3 fatty acids, which are more common in animal foods.

 

What You Should Eat

Beans and Legumes
Beans & Legumes

To get enough protein, make sure beans and legumes are a daily part of your diet. Beans and legumes contribute with both protein, fiber, vitamins, minerals and antioxidants.

Fruit and Vegetables
Vegetables

Vegetables are the foundation of a vegan diet. As a vegan, you might consider eating vegetables that are in season. They’re packed with nutrients, and there are plenty to choose from.

Tofu Tempeh
Tofu & Tempeh

Tofu and tempeh are made from soy protein and are minimally processed meat substitutes. They’re also complete protein sources and rich in nutrients. Combine with healthy fats like avocado, olive oil, nuts and seeds.

 

Vegan Diet Food List

When following a Vegan Diet, the goal is to exclude all animal products. So you should only eat foods based from plants or made from plants. This way of eating requires careful planning and a solid understanding of nutrition. Without proper planning and understanding of nutrients, there’s a risk of nutritional deficiencies. Supplements can also be helpful if you suspect you’re not getting enough of certain vitamins or minerals through your diet.

There are many ways to follow a vegan diet. Our recommendation is that you only eat real, whole foods prepared in a kitchen. Replacing meat, cheese, dairy and other animal-based products with ultra-processed foods or fast food can negatively impact your health and decrease longevity. Check our Vegan Diet food list below to get started with a Vegan Diet.

Vegetables

Broccoli, leafy greens, kale, Brussel sprouts, bell peppers, carrots, squash, cauliflower, sweet potatoes

Fats

Coconut Oil, olive oil, avocado oil

Whole Grains

Quinoa, oats, buckwheat, adlai, corn, barley, brown rice

Legumes

Beans, lentils, peas

Seeds & Nuts

Chia seeds, hemp seeds, flax seeds, sunflower seeds, pumpkin seeds, walnuts, Brazil nuts, cashew nuts

Soy

Tofu, tempeh

Fruits

Avocados, olives, apples, oranges, pears, bananas, kiwi, grapefruit, mango, nectarines, melon

Berries

Strawberries, blueberries, raspberries, goji berries, cranberries

Spices

Tumeric, paprika, cumin, salt, pepper, basil, sweet curry, garlic powder

 
 
 
 

Foods to limit on a Vegan Diet

If you’re transitioning from an animal-based diet to a vegan one, it’s gonna be a big change. There are many foods you’ll need to avoid on a Vegan Diet. However, it’s a great opportunity to get creative with what you eat! When you follow a Vegan Diet, you have to avoid all sorts of animal-based products. No meat, no fish, no dairy, no cheese, no seafood, no eggs etc. You even need to avoid honey and certain types of bread. The Vegan Diet is totally the opposite to the Paleo Diet and the Keto Diet. Make it a habit to read the ingredient list on the foods you buy. You might be surprised by which products aren’t actually vegan.

Some animal-based ingredients can be tricky to spot. For example, gelatin, which is found in many candies and desserts, is made from animal collagen. Casein and whey, both come from milk, are common in non-dairy products like certain creamers and protein powders. Certain food colorings, like carmine, come from insects. Additionally, many baked goods, like some breads and pastries, contain eggs or butter.

It’s also important to watch out for processed foods. Even if a product seems plant-based, it could contain hidden animal ingredients and non-vegan substances. Checking labels for terms like ‘vegan’ or certifications can make it all easier.

 
 

Health Benefits of the Vegan Diet

Following a well-planned vegan diet can offer many health benefits. However, without good planning, it may lead to deficiencies in key nutrients. If you want to experience the health benefits of the Vegan Diet, you need to stick to whole foods, high in nutrients. One of the health benefits of eating a Vegan Diet is weight loss. According to a study published in Obesity, a vegan diet was associated with significantly greater weight loss compared with a NCEP diet. Many studies also confirm that vegans tend to have a lower BMI than non-vegans. This suggests that veganism can be an effective diet for those looking to lose weight.

Studies also suggest that a vegan diet may help prevent the development of type 2 diabetes. One reason for this might be that vegans tend to have lower blood sugar levels. For those who already have type 2 diabetes, a vegan diet could help reduce the need for medication.

Other benefits of eating plant-based foods and avoiding processed meat include a reduced risk of colorectal cancer, prostate cancer, and other types of cancer. Some vegans also benefit from lower cholesterol levels.

 
 

FAQ

What is the Vegan Diet?

A Vegan Diet is a plant-based diet that excludes all animal products, including meat, dairy, fish and eggs.

What foods are included in a Vegan Diet?

Plant-based foods such as legumes, fruits, vegetables, grains, nuts, seeds, berries and soy.

What foods should be avoided on a Vegan Diet?

All animal-source foods such as meat, fish, eggs, dairy, seafood, cheese and honey.

What are the health benefits of a Vegan Diet?

A well-planned vegan diet may reduce the risk of chronic diseases like heart disease, type 2 diabetes, and certain cancers. It can also support weight loss and improve cholesterol levels.

How do I get enough protein on a Vegan Diet?

You have to plan well and eat lots of beans, lentils, tofu and tempeh. It’s important to eat a variety of protein sources to ensure you get all essential amino acids.

Are there any risks to following a Vegan Diet?

The main risk of a vegan diet is nutrient deficiency. That’s why you have to plan your diet well. Key nutrients to pay extra attention to are vitamin B12, iron, calcium, and omega-3 fatty acids. It’s important to eat a balanced, varied diet and consider supplements when necessary. Don’t base your meals on processed foods or meat substitutes. Focus on whole, naturally prepared foods.