Vegan Food Most Commonly Consumed Around The World

vegan food most commonly consumed around the world

Most commonly consumed Vegan Foods around the world

Before we get to vegan foods, let us first understand who vegans are and a little about how they contribute to the environment. Veganism is the practice of refraining from consuming and using animals or animal-derived products. A person who follows this practice in his diet is known as a vegan. We should realise that going vegan is a big deal and quite a sacrifice too, but it helps the environment and what's better than living a healthy life in a controlled environment? Studies suggest that consuming a vegan diet can reduce an individual's carbon footprint from food by 73 per cent. Although it's important to know that going vegan does not only have pros but it also has its own downsides too.

Food Groups consumed by vegans-

A vegan diet consists of food made by plants which include the following.

Fruits and vegetables:

Fruits and vegetables include most of the basic contents of a vegan diet. Fruits and vegetables contain almost all the essential nutrients necessary for the human body. Since fruits and vegetables are naturally obtained from plants they make a great part of the vegan diet. They contain various vitamins, minerals, fibre, and plant chemicals that are healthy and most can be eaten raw. A diet consisting of fruits and vegetables can help you prevent diseases like cancer, diabetes and heart problems. Fruits and vegetables contain low calorie and low fat so there's another advantage for vegans.

Legumes - peas, beans and lentils:

Beans and legumes are commonly consumed around the world and are a great source of vitamin B and fibre. The seeds are also called pulses when used as dry grains. They are a source of vegetarian protein so they act as a substitute for meat. Consuming legumes can prove healthy by reducing cholesterol and decreasing blood sugar levels. Chickpeas, lentils, peas, kidney beans, black beans, soybeans, pinto beans, navy beans, and peanuts are some of the healthiest beans and legumes to eat for a healthy diet as a vegan.

Nuts and seeds:

There are really few people who don't like to eat nuts, they are not only healthy and provide you with the essential nutrients but they just taste good too. Nuts and seeds are a great source of protein, healthy fats, fibres, minerals and vitamins which is why it is very important for you to include them in your diet no matter if you're a vegan or not. They also contain fibre and studies show that consuming nuts and seeds can reduce the risk of heart diseases. You don't necessarily have to eat them while having your meal but they can be eaten as snacks to give you instant energy. Some most popular nuts and seeds are almonds, pistachios, cashews, walnuts, pecans, macadamia nuts, Brazil nuts, hazelnuts, and peanuts which we also included in legumes.

Bread, rice, and pasta:

You might think that starchy foods like these are fattening but you could be wrong in this case. Bread, rice, and pasta are important sources of vitamins, and minerals plus they contain carbohydrates like starch and fibre. It is said that at least one-third of our daily food intake should come from them. These foods are easy to cook and wholemeal bread are easily available if you're thinking of breakfast, you can also include some wholegrain breakfast cereals and whole-wheat pasta for a good breakfast as a vegan.

Alternatives to dairy products:

f you're thinking of going vegan but don't wanna leave behind the benefits of healthy dairy products then you have options that are substitutes to them. Plant-based milk is highly nutritious too and manufacturers offer products and include them with calcium and vitamin D. Some replacements for cow's milk are almond milk which is cheap and easily available and also delicious, soy milk which is recommended for people who are intolerant to dairy products and it also helps in cutting down calories, coconut milk which has a similar texture as cow's milk and can be used for making coffee, rice milk which is sweet and can be used in place of cow's milk for breakfast cereals. Some more alternatives to cow's milk include oat milk, hemp milk, flax milk, cashew milk, tiger but milk.

Vegetable oils:

These oils derived from plants carry numerous health benefits and are a huge source of energy and nutrients essential for the body. Vegetable oils reduce the risk of heart diseases, protect brain cells and play a vital role in growth and metabolism. As a vegan, you can use avocado oil to prepare vegetables, salad dressings, baking, and give you vitamin E supplementation. Coconut oil is the most popular oil used for cooking and other purposes as it is a good immunity booster. Olive oil can also be used which is great for your health and it is a unique oil as it is one of the few oils extracted from fruits. In conclusion, you can see that going vegan isn't really that bad and you need to remember that you're sacrificing that to preserve nature and the environment so it becomes healthy to live in. It is really a big deal to become a vegan but if you have the reasons then you can make up your mind for it and we have also listed the foods that you can eat as a vegan so that you follow a good diet plan before rushing into anything. Vegan diets are rich in nutrients and contain less saturated fats, we have seen that most of these foods in a vegan diet contribute to good health by improving heart health, protecting against developing cancer, and lowering the risk of type 2 diabetes. Becoming a vegan is becoming more mainstream these days and very soon there will be a large number of people amongst our population who would switch to a vegan diet with such increasing threats to the environment. Going vegan has its downsides too, you are denying yourself of the most important and essential minerals and nutrients required for your body for proper bone growth and physical stability so it is really up to you to consider this sacrifice.

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