10 Healthy Foods You Can Have While On Vegan Diet

Vegans are people who do not eat animal processed or derived foods such as meat, fish, poultry, etc. Since they leave such foods, some of them could lack proper nutrition. This usually happens when they do not follow a proper healthy vegan diet. So if you are planning to start a vegan diet, you must read this blog where we have incorporated healthy vegan foods so you do not miss on nutrition while on a vegan diet.

Why Do People Opt For A Vegan Diet?

Rich In Some Nutrients

Studies suggest that a vegan diet provides more nutrients like antioxidants, potassium, magnesium, folate, fibers, vitamin A, E, and C. 

Helps In Weight Loss

Vegans are observed thinner and have better BMIs than nonvegans. People who shift from western diets shed more weight than on other diets.

Improves Kidney Function & Lowers Blood Sugar Levels

It is noticed that vegans have less risk of developing type 2 diabetes as they have higher insulin sensitivity. Moreover, their kidneys function better than the others.

Lower Risks Of Heart Diseases

Similarly, vegan foods are quite beneficial for heart patients. Studies have shown that vegans are 42% less likely to die from heart-related diseases.

Gives Protection Against Certain Cancers

According to WHO, one-third of cancers could be prevented by controllable factors such as diet. Foods included in a vegan diet are quite useful in preventing cancers.

Healthy Vegan Food List

Now that we know how beneficial a vegan diet could be. We should move ahead to know which ones are the healthy vegan foods that will help to stay nutritious all the time without compromising on the diet.

1) Legumes

Since vegans do not have the access to animal-based sources of iron and protein so it is essential to get the replacement such as legumes.  

Lentils, beans and peas contain around 10-20 grams of protein in one cooked cup. Also, they are rich in fibres, iron, calcium, potassium, folate, zinc, antioxidants, and other healthy plant compounds. Moreover, these foods contain antinutrients that reduce the absorption of minerals.

If you want to increase your iron absorption, you should consume legumes with fruits and vegetables rich in vitamin C.

2) Oatmeals

Oatmeals are the best option to choose for breakfast and quick meals. They are rich in both soluble and insoluble types of fibres which regulate cholesterol and help you feel satisfied respectively. 

It also helps relieve stress from the body as it boosts the levels of serotonin (a chemical in the brain that helps calm your mind). Moreover, it prevents heart-related diseases and helps in reducing weight.

3) Fruits And Vegetables

Thankfully, we have fruits and vegetables allowed in a vegan diet to feel it as a normal diet. These are the best replacements for many dairy products and other animal-sourced proteins and other nutrients. 

You can use mashed banana as a substitute for eggs in baking recipes. Cremini or portobello could be used to get meaty texture in veggie form. Moreover, they are easy to grill. 

If you want to have stir-fries and barbeque sandwiches, you can opt for jackfruit as a meat replacement. 

Fruits and veggies are not only great substitutes but also provide an immense amount of protein, minerals and fibres.

4) Nutritional Yeast

Nutritional yeast is derived from the deactivated strains of Saccharomyces cerevisiae yeast. It is easily available in supermarkets as yellow powder or flakes. Its one ounce has 16 grams of protein and 6 grams of fibre. Moreover, it includes B vitamins; essentially vitamin B12. Vitamin B12 is quite essential for mental health and patients suffering from depression and other mental health disorders.

Make sure you take fortified nutritional yeast as non-fortified one isn’t an evident source of Vitamin B12.

5) Chia Seeds

Chia seeds are high in alpha-linolenic acid (ALA), a significant omega-3 fatty acid that your body can convert into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both of these acids play an important role in the development and maintenance of one’s nervous system. 

Moreover, they have impactful effects on pain, depression and mental health, anxiety and inflammation.  

6) Plant Milk And Yoghurt

As vegans avoid dairy products, they lack calcium in their bodies which is quite important for your bones. One can have serious bone health issues if the calcium intake falls below 525 mg per day. Therefore, it is equally important to look for calcium-rich vegan foods. 

Plant milk is a plant beverage that resembles milk. It is extracted from a water-based plant for aroma and flavouring and is widely used as a dairy milk alternative.

Oat, soy, coconut, and almond are the highest selling plant milk worldwide. Also, these milks are fortified with vitamin D, which plays an important role in calcium absorption.

Conclusion

If you are looking for a healthy yet long-lasting diet, a vegan diet could be the best option. It not only reduces your weight but also takes care of your heart health and keeps you away from various types of cancer. However, it is important to have healthy vegan foods as many people look for processed vegan food that eventually does more harm to your body than good. In this blog, you will get interesting and filling vegan foods to help you maintain your diet. For more healthy tips, keep visiting our website.