You Are What You Eat
Acknowledgement: This section of "You Are What You Eat", is provided by Lord's Glory Ministry for educational purposes only. For those who want to go on diets and or improve your health, we advise to first see your doctor or a professional nutritionist. Our information on "Food" and "Health" is based on a variety of health information from clients, diet specialist, and others who have tried a specific diet and it has worked for them.
Is a Vegan Diet Healthy For You
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The vegan diet is becoming more and more mainstream, with people cutting out animal products for environmental, ethical and health reasons. So is veganism more of a personal or moral decision? Or is it how we should all be eating for long-term health? |
What is a Vegan Diet?
Plant foods (vegetables, fruits, nuts, seeds, legumes, grains, and soy) are the mainstays of all vegetarian diets. Whether foods like milk, yogurt, and eggs are included with that depends on the type of vegetarian diet being followed. Some vegetarians include dairy or eggs, and certain vegetarians even consume fish at times. However, a vegan diet is the strictest form of vegetarian diet since it means avoiding all animal products—including meat, poultry, fish, dairy, and eggs, but also less conspicuous ones like gelatin, butter, and sometimes honey.
Plant foods (vegetables, fruits, nuts, seeds, legumes, grains, and soy) are the mainstays of all vegetarian diets. Whether foods like milk, yogurt, and eggs are included with that depends on the type of vegetarian diet being followed. Some vegetarians include dairy or eggs, and certain vegetarians even consume fish at times. However, a vegan diet is the strictest form of vegetarian diet since it means avoiding all animal products—including meat, poultry, fish, dairy, and eggs, but also less conspicuous ones like gelatin, butter, and sometimes honey.
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This veggie-heavy bowl is loaded with crunch and color, thanks to crispy carrots and chickpeas, fresh kale, and a vibrant avocado dressing. It also delivers more than 50% of your daily dose of fiber, key for weight loss, energy, and healthy digestion. Bulgur, also called cracked wheat, is a quick cooking whole grain. These bowls would also be excellent make-ahead lunches. Pack the avocado mixture separately, adding a little water to thin it as needed.
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What Can You Eat?
Vegan diets consist only of plants foods. This includes all vegetables, non-starchy and starchy; legumes, lentils, and peas; nuts, seeds, and nut butters; fruits, grains, and soy products like tofu. When planned well, a vegan diet can meet the average person’s needs for protein and most required nutrients. However, meal planning does take a little more thought to ensure plant protein sources complement one another to provide all essential amino acids. This is true even compared to the planning required of other vegetarians who consume dairy or eggs.
Wondering what a vegan breakfast looks like with eggs and yogurt out of the picture? Here's what a sample day on the vegan diet looks like:
Breakfast: Chia pudding, oatmeal, or overnight oats prepared with plant-based milks; nut butter or avocado on toast; or sweet potato hash are all filling, relatively easy vegan breakfast options.
Lunch: There are tons of lunch options for vegans, from a simple and classic peanut butter and jelly sandwich, to a chickpea salad, to an Instagram-worthy Buddha bowl.
Dinner: Ideas for dinners that can be meal prepped ahead of time include red lentil dal, tofu stir fry, and quinoa-stuffed peppers.
Snacks: Some snack ideas include carrots and hummus, kale chips, nut butter and oat balls, and spicy roasted chickpeas.
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Positives and Potential Health Benefits
Decreasing animal protein intake by following a plant-based diet (vegan, as well as other vegetarian diet forms) is suggested to have a lower carbon footprint on the environment and to be more sustainable. Animal production requires water and crops for the animals and transportation of the animals and products, and it creates methane—a destructive greenhouse gas—from cattle. The need for grain to feed animals for slaughter contributes to deforestation as well. While a plant-based diet also requires natural resources, its overall environmental impact is thought to be significantly less and more sustainable long-term. Additionally, some may be attracted to veganism because it promotes a more cruelty-free way of living than a traditional omnivore diet.
Decreasing animal protein intake by following a plant-based diet (vegan, as well as other vegetarian diet forms) is suggested to have a lower carbon footprint on the environment and to be more sustainable. Animal production requires water and crops for the animals and transportation of the animals and products, and it creates methane—a destructive greenhouse gas—from cattle. The need for grain to feed animals for slaughter contributes to deforestation as well. While a plant-based diet also requires natural resources, its overall environmental impact is thought to be significantly less and more sustainable long-term. Additionally, some may be attracted to veganism because it promotes a more cruelty-free way of living than a traditional omnivore diet.
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Orange, Tofu, and Bell Pepper Stir-Fry
Fresh orange juice perks up this speedy stir-fry, becoming a sticky, glossy sauce for the colorful vegetables. A quick coat in cornstarch helps the tofu develop a supercrisp crust without needing to fry in lots of oil. It's a good idea to have every element at the ready by the stove before you start to cook, as the stir-fry will come together very quickly. You can use bell peppers or any vegetable you have on hand, such as broccoli florets, thinly sliced carrots, or sliced snap peas.
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Overall Health Improvements
The health benefits associated with plant-based diets are pretty significant. The American Journal of Clinical Nutrition reported in 2009 that vegan diet followers tend to have lower body weights, lower blood pressure, and lower cholesterol. It also found that vegan individuals consumed more fiber, folate, vitamin C, vitamin E, potassium, and magnesium and less saturated fat. Results from studies where plant-based diet have been used as interventions for weight loss and cardiovascular risks support this. In fact, the health effects seen in obese children suggested significantly greater decreases in BMI, total cholesterol, and LDL cholesterol compared to children who followed the American Heart Association eating guidelines. A 2013 published study of GEICO employees found that those following plant-based diets lost an additional 6 pounds compared to the control group, and had significant improvements in blood lipids.
Improved Glucose Control
The health benefits associated with plant-based diets are pretty significant. The American Journal of Clinical Nutrition reported in 2009 that vegan diet followers tend to have lower body weights, lower blood pressure, and lower cholesterol. It also found that vegan individuals consumed more fiber, folate, vitamin C, vitamin E, potassium, and magnesium and less saturated fat. Results from studies where plant-based diet have been used as interventions for weight loss and cardiovascular risks support this. In fact, the health effects seen in obese children suggested significantly greater decreases in BMI, total cholesterol, and LDL cholesterol compared to children who followed the American Heart Association eating guidelines. A 2013 published study of GEICO employees found that those following plant-based diets lost an additional 6 pounds compared to the control group, and had significant improvements in blood lipids.
Improved Glucose Control
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More Exciting Vegan Diet Foods And Recipes
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Cauliflower-Couscous Toss
Use this recipe as a template for any hearty vegetables and grains you have on hand, like broccoli and green beans or quinoa and farro. 
Chili-Lime Roasted Chickpeas
Crunchy roasted chickpeas are a cinch to make and take only about 40 minutes from start to finish. They make for a satisfying snack high in protein and fiber. 
Jackfruit Potpie
Nothing says comfort quite like potpie. Traditionally made with chicken, your can now make this potpie by substituting plant-based food like shredded jackfruit. 
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Sweet Potato-and-Red Lentil Curry
Indian-style stew hits all the right notes with aromatic garam masala, fresh ginger, and concentrated red curry paste and coconut milk. 
Chocolate-Peanut Butter Smoothie
This super-chocolaty smoothie is a tasty nondairy option. With Dates it offer richness and a caramel-like sweetness with fiber. 
Ginger-Chickpea - Sweet Potato
Sesame is a key flavor in many Asian cuisines. It is a especially a finishing touch for roasted sweet potatoes with Sriracha. 
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Skillet Ratatouille
Instead of a sauce or side, we serve this Provençal dish as it was originally intended—a simple, humble stew. 
Brownie Energy Bites
These two-bite treats taste rich and indulgent, with absolutely no added sugar. Each also contains 3g fiber and 3g protein. 
Vegetable Paella
Paella is a Spanish Rice Dish, that is uses ingredients that are fresh and healthy. This dish is made by a famous restaurant owner, chef José Andrés 
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