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Go Vegan! And Save Yourself From 8 Diseases & It's Complications

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We all want to leave a better world for the next generation; however, creating such a world is not easy. It requires effort. But what if we could contribute significantly by simply changing our food habits? Well, say hello to veganism! When you stop using animal products derived from or tested on animals and switch only to a plant-based diet, you reduce your carbon footprint. The production of plant-based foods requires less land, water, and resources and produces fewer greenhouse gas emissions. But here’s the cherry on the (vegan) cake — you can keep many diseases at bay by adopting the vegan lifestyle.

What is a Vegan Diet?

A vegan diet comprises only plant-based foods, such as vegetables, fruits, whole grains, nuts, seeds, legumes, soy, and plant-based dairy alternatives. It excludes all animal foods and animal-derived products such as honey, milk, cheese, etc.

Benefits of a Vegan diet

A vegan diet offers several benefits, such as –

• Highly nutritious:

Vegan diets are considered highly nutritious. They are rich in vitamins, minerals, dietary fibre, and antioxidants. A typical vegan diet includes fruits, vegetables, whole grains, nuts and seeds, beans, peas, etc. But you must have a balanced vegan diet that includes nutrient-rich whole and fortified foods to ensure there are no nutrient deficiencies.

• Weight management:

Animal foods are high in calories, and switching to plant-based foods may promote weight loss. Studies have found that vegans have a lower body mass index (BMI) and better metabolism, eventually leading to weight reduction.

• Strengthens immunity:

Consuming plant-based foods high in vitamins, minerals, fibre, and antioxidants helps improve your immune system and fight infections and diseases.

• Better digestive health:

The fibre-rich foods in a vegan diet help prevent constipation and lead to improved gut health.

Protect Yourself from 8 Diseases with a Vegan Diet

Going Vegan can reduce the risk of several diseases, such as –

1. Type 2 Diabetes:

A plant-based diet rich in fruits, vegetables, legumes, and whole grains can help regulate blood sugar levels and reduce the risk of developing type 2 diabetes. Studies have shown that vegans have higher insulin sensitivity and about 78% lower risk of developing diabetes compared to non-vegans. A vegan diet is also beneficial for diabetics as it helps manage the condition.

2. Cancer:

Vegan foods are associated with a lower risk of certain cancers, such as prostate and colorectal cancers. Following a vegan diet high in antioxidants, fibre, and phytochemicals has been found to lower the risk of developing cancer or dying from carcinoma by 15%.

3. Cardiac Diseases:

Plant-based foods help keep your heart healthy because vegan diets are low in saturated fats and high in fibre. This helps reduce cholesterol levels and lowers the risk of heart disease.

4. Obesity:

Due to high fibre content, low calories, and less saturated fats, a vegan diet helps in weight management, thereby reducing the risk of obesity. Vegans have a lower body mass index (BMI) and high metabolism, which promote weight loss.

5. Hypertension:

Vegans have, according to studies, a 75% lower risk of developing hypertension or high blood pressure. A vegan diet, high in potassium-rich foods like leafy greens, legumes, and bananas, helps maintain blood pressure within normal range. As a result, the risk of stroke and other complications is also reduced.

6. Arthritis:

Anti-inflammatory foods in a vegan diet helps reduce inflammation and pain in the body. It may help improve symptoms of rheumatoid arthritis, joint pain, and swelling. Some anti-inflammatory-rich foods include leafy greens, nuts, and berries.

7. Kidney diseases:

Consuming too much animal protein can affect kidneys. For those who suffer from kidney disease or are at risk, a vegan diet can help slow the progression of kidney damage.

8. Alzheimer’s disease:

Antioxidants present in vegan foods like leafy greens and berries are good for brain health. Some studies say that a vegan diet can help reduce cognitive decline and lower the risk of Alzheimer’s disease.

Foods Included in a Vegan Diet

• Fruits and vegetables

• Legumes like beans, lentils, peas, and chickpeas

• Plant-based proteins like tofu, tempeh, and seitan which are protein-rich alternatives to meat, fish, poultry, and eggs

• Nuts and seeds like almonds, walnuts, chia seeds, hemp, and flaxseeds

• Calcium-fortified plant milk and yoghurt

• Whole grains and cereals like brown rice, oats, quinoa, whole wheat, barley, etc.

• Sprouted and fermented plant seeds

• Nutritional yeast to increase the protein content of vegan dishes

Foods not included in a Vegan Diet

All foods and products derived from animals are excluded from a vegan diet, such as –

• Dairy products like milk, cheese, yoghurt, butter, and ice cream derived from the milk of cows, goats, or other animals

• Fish and seafood

• Meat and poultry

• Eggs

• Animal-based gelatin

• Processed foods with animal ingredients such as animal fat, milk, or eggs

• Honey

Conclusion

A vegan diet has several health benefits, including protection from many diseases. However, vegans must ensure the intake of certain nutrients commonly found in animal products, such as iron, calcium, omega-3 fatty acids, and vitamin B12. Switching to a vegan diet will keep many diseases at bay, but you cannot predict the unpredictable. So, staying financially prepared with a health insurance policy, individual or family health insurance, can save your finances against high healthcare costs. A vegan diet may help prevent certain cancers, but if you are at an increased risk of cancer because of your family history, it’s advisable to buy critical illness insurance for comprehensive protection.

Disclaimer: The above information is for illustrative purposes only. For more details, please refer to the policy wordings and prospectus before concluding the sales.

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