Going vegan seems easy but is not. Avoiding meat, and dairy is it’s primary essential. Vegan is a plant-based diet but it also increases the risk of nutrient deficiencies, hence, it is crucial to keep checking on the intake of the food and its quality. If the right choice of foods and nutrients is consumed, this plant-based vegan diet can offer a variety of benefits.
Even though a typical vegan diet does not include any form of meat, it can provide all the essential nutrients your body needs. Vegan foods help in promoting heart health. They also lower the risk of cancer. A vegan diet reduces the BMI (body-mass index) which in turn promotes weight loss. Along with this, vegan foods also lower the risk of diabetes. Here are some of the foods that are vegan-friendly as well as solid sources of proteins.
TOFU
A high-protein food option, it serves as a great alternative to various meat products. it is one of the most versatile foods available on the market. You can have it grilled or scrambled or even as a salad. It provides almost 22g of proteins and is packed with other nutrients such as calcium. While looking for it in a grocery store, look for tofu which is firm since it contains more proteins.
VEGAN FRIENDLY SWEET POTATOES
Sweet potatoes are low-fat and can be used in numerous dishes. Sweet potatoes are plant-based starch and help in promoting weight loss. Roasted sweet potatoes are in trend these days but they can also be eaten if baked, mashed, or steamed. A popular recipe is sweet potato hash which is can be eaten as a nutritious breakfast, and also be served as the main dish for lunch or dinner. It can also be served with eggs for more protein intake.
QUINOA
it is a whole grain which is great to start a plant-based diet. Commonly, it is served as a side dish or salad but there are tons of recipes that are worthy of being the main dish. These include a big quinoa bowl with chickpeas and lemon or quinoa chili which is another great recipe if you like spicy food. Quinoa is extremely rich in amino acids and fiber. It is also gluten-free hence is a great addition to a gluten-free diet as well.
VEGAN BROWN RICE
Brown rice is another vegan-friendly option you should add to your list of foods. It provides multiple benefits like helping with digestion, improves heart health, and is recommended for lactating mothers. It has a low amount of glycemic index hence it is ideal for people with diabetes. Pair brown rice with lentils, chickpeas, or even some mushrooms for an added nutritional boost. You can also try a few sauces like tomato sauce, and cashew sauce to add a pinch of flavor to it. Moreover, brown rice preparation is a little lengthy but the taste and calorific value compensate for it.
OATS
A popular breakfast dish, oats are an ideal vegan food. The soluble fiber present in it helps in lowering cholesterol levels. Add oats to a smoothie, or even make oatmeal. You can even add it to make oatmeal chocolate cookies. Oats are not only versatile but also filling. This prevents you from constantly snacking on junk foods high in calories. Oats are especially used in a vegan diet as they contain complex carbs which keep you energized throughout the day. Additionally, they can be incredibly helpful if you are trying to lose weight.
PULSES
From lentils to beans, and peas, pulses are rich in both fiber and protein. Along with this, they also regularise blood sugar levels and reduce fat. Since vegans lack protein due to not consuming eggs or meat, pulses are the extremely rich in protein so it should be added to the diet. Additionally they are diet-friendly as well. Lentils can be used with dal which can be eaten alongside brown rice. Chickpeas can be eaten as hummus with pita chips.
VEGAN ALMOND MILK
Along with being dairy-free, almond milk is also lactose-free which makes it fit for vegans. If you are a beginner and love milk, almond milk can be your savior. It is a great source of vitamins D and E. Almond milk is also rich in magnesium, calcium, and potassium. You can substitute it instead of your regular cow milk. You can have it directly or through cereals like muesli. Add it to your smoothie bowl as well. Also, almond milk is plant-based and hence cannot be stored for long. So it is advisable to store it in the fridge and consume it as early as possible.
CONCLUSION
Vegans tend to avoid meat and dairy products which at times, can hamper their nutrient intake. Hence, it is crucial to eat foods rich in protein and calcium. We have listed certain foods which are not only healthy but are also tasty. These are especially of use if you have just started to go vegan.
A vegan diet is one of the best things you can do for your health and the well-being of our planet.
Robert Cheeke
