So what is a Vegan Diet:
The new Vegan Diet is becoming the hottest trend in the society.So who are these Vegan People and what is a vegan diet?All the answers are here.
Vegan people don’t include chicken, fish and meat in their diet. They only eat fruits and vegetables, without using any animal products and by products like dairy or eggs. Vegan people do not use animal by products like honey ,skin,leather,wool etc.They have their own environmental, ethical and health reasons why they live like this. The Vegan diet is the diverse. It contains mainly plant based produce like green leafy vegetables, fruits, whole grains, legumes, seeds and nuts.
The vegan Diet contains all the necessary dietary factors like:
Protein: Vegans get their Proteins from lentils, chickpeas, tofu, peas, peanut butter, soy milk, almonds, spinach, rice, whole wheat bread, potatoes, broccoli, kale.
Fat:Vegan Diet has no cholesterol and artificial fats Hence Vegan Diet has been proven helpful in Cardiovascular diseases .Their natural fats include oils, margarine, nuts, nut butters, seed butters, avocado.
Calcium:Vegans do not eat calcium products derived from animals so their source of calcium are:dark green vegetables, tofu made with calcium sulfate, calcium-fortified soy milk and orange juice, okra, turnip greens, soybeans, almond butter, broccoli, bok -choy, commercial soy yogurt.
Iron: Beans and dark green leafy vegetables like Spinach, are good sources of Iron. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron.
Zinc:Grains ,Legumes and Nuts are good source of zinc and should be induced in vegan diet.
Dairy produce replacements:
The following substitutions can be made for dairy products:
Soy milk, rice milk, potato milk, nut milk, or water (in some recipes) may be used.Buttermilk can be replaced with soured soy or rice milk.
Soy cheese available in health food stores.
Crumbled tofu can be substituted for cottage cheese or ricotta cheese.