What is vegan food?

Veganism or vegan diet is an art of living that excludes each and every animal product. When we say "animal product" in Veganism, it's not about the diet or cutting meat from the daily meal; there is a broader perspective of vegan society. The moral ethic of Veganism says that we don't need to kill a life to fulfil our daily requirements, especially where we have other options available. A vegan or plant-based diet doesn't include regular dairy products; chefs have curated a different section for vegan desserts, even in restaurants.

• ‣ Fruits
• ‣ Vegetables
• ‣ Nuts
• ‣ Legumes
• ‣ Seeds
• ‣ Whole grain

Benefits of eating a vegan diet:

• ‣ This diet consists of wholesome plant-based meals that lower your risk of having heart diseases.
• ‣ Most vegan food options consist of a low-saturated fat that is also excellent sources of fibre.
• ‣ A vegan diet gives your body vitamins, minerals, antioxidants, and phytochemicals that boost your immunity and protect the body against chronic diseases.
• ‣ A vegan diet helps lower cholesterol levels and maintains blood pressure.
• ‣ A well-planned vegan diet also helps control blood sugar levels and reduces inflammation in your body.
• ‣ It helps you reduce excess weight.
• ‣ A vegan diet also improves your kidney function.
• ‣ In Veganism, you also avoid dairy products and unhealthy fats that reduce the chances of having cancer.
• ‣ A well-planned vegan diet also improves your bone health and decreases joint swelling, arthritis pain, osteoporosis, and morning stiffness.

What's the difference between a vegetarian and vegan diet?

The vegetarian diet only excludes meat consumption, and in some cases, people avoid eggs too. But a vegan diet excludes all meat and animal products like poultry, fish, eggs, dairy, and some vegans even avoid wearing clothes and cosmetics that include animal exploitation.

Things that you can't eat in a vegan diet:

• ‣ Dairy products
• ‣ Honey
• ‣ Gelatin
• ‣ Pepsin
• ‣ Carmine
• ‣ Whey
• ‣ Shellac
• ‣ Albumin
• ‣ Casein
• ‣ Some forms of vitamin D3

Can you include high protein in your vegan diet?

The answer is simply YES! It is an absolute myth that you can only consume protein through animal products. Even in a vegan diet, you can include high protein food. Protein consists of a chain of amino acids containing essential and non-essential amino acids. There are 9 essential and 11 non-essential amino acids in our body. The non-essential amino acids are generally produced in the human body, but the essential amino acids must be consumed through your daily diet.

8 high protein vegan food:

Tofu, tempeh, and edamame: These foods originated from soybean. Soybeans are considered one of the integral sources of protein. It provides your body with all the amino acids it needs for a regular function. Edamame is immature soybeans with a sweet and grassy taste. Tofu is a form of bean curd pressed together in a similar process of cheese making. Meanwhile, tempeh is a fermented matured soybean.

Lentils: 200 grams of lentils consists of 18grams of protein. It is an integral source of protein. It contains no bad cholesterol or carbohydrates, so you can easily have lentil soup with your daily diet. Also, if you want to spice up your taste palates, you can have it with fresh salad or with a little bit of tempering. It is an excellent source of fibre. One single cup of lentil can provide half of your daily recommended fibre. Lentil is also beneficial for colon disease and gut health.

Beans: Kidney beans, chickpeas, black, pinto, and most of the other varieties of protein contain a high amount of protein. 170 grams of beans consist of 15 grams of protein. They also consist of complex carbs, fibre, iron, folate, phosphorus, potassium, and several beneficial plant compounds. A diet rich in beans and legumes can lower the risk of having heart disease, manage blood sugar, maintain blood pressure, and reduce belly fat. In fact, chickpea hummus is one of the most loved dishes among vegans because it's lighter, healthy, tasty, and high in protein.

Nuts and seeds: Nut and seed-derived products can be a convenient option for healthy vegan snacks. 28 grams of nuts consists of 5-7grams of protein. Especially during pregnancy, most doctors recommend eating soaked almonds and raisins. Nuts and seeds are also excellent sources of fibre, healthy fat, iron, calcium, selenium, magnesium, phosphorus, vitamin E, and a certain amount of vitamin B. Nuts and seeds also comprise antioxidants. Also, while eating nuts, avoid blanching or roasting because it may ruin the nutrients. You can also eat nuts sprinkled on salad or maybe oatmeal if possible. Try opting for nut butter like peanut butter or almond butter to compensate for oil or butter usage. You can have chia seeds on an empty stomach; one ounce of chia seed consists of 5 grams of protein and 10 grams of fibre. Also, chia seeds provide Omega 3 fatty acid, which is compulsory for pregnant women.

Soy milk: Milk is definitely one of the most essential parts of your daily diet. In Veganism, you definitely can't have milk, but that doesn't mean you need to bid farewell to all the yummy milk recipes. You can easily replace your regular milk with soy milk. Soy milk is made of soybeans and fortified vitamins and minerals.

Oats and oatmeal: Eating oats is a delicious way to manage your vegan and healthy diet. 40 grams of dry oats consist of 5grams of protein. You can have oatmeal with almond milk or soy milk along with some fruits or berries. Oats also provide zinc, phosphorus, magnesium, and folate; all these compounds are needed to increase your immunity system. You can even substitute your rice or roti meals with oats and sauteed veggies.

Quinoa: Quinoa is an ancient grain with a nutty flavour and crunchy texture. It is gluten-free and considered a pseudocereal. 185 grams of cooked quinoa provides almost 5grams of protein. You can avoid the rice carbs with a quinoa meal. Quinoa also provides magnesium, iron, fibre, and zinc. Rather than using it in a meal, you can have quinoa as a snack; you can also soak quinoa in a simmered and creamy almond milk or soy milk to prepare a delicious breakfast porridge.

Green peas: 160 grams of cooked green peas consists of 9grams of protein, almost equivalent to a cup of dairy-based milk. Green peas also cover more than 25% of your fibre, folate, and vitamin A, C, and K needs. Also, it is very convenient for anyone to include green peas in your daily curry or rice.

If you want, you can even go for vegan protein supplements to satiate your daily requirements. For example, andMe’s natural health supplements. The products are 100% vegan, and contains no chemical preservatives.