A vegan diet can help with reducing blood sugar levels, as well as improving insulin sensitivity. It can also reduce the risk of certain cancers, such as bowel cancer, as well as reducing blood pressure and heart disease risk. Largely due to the intake of plant-based foods, which are higher in fibre, known to benefit bowel health.
Plant-based foods are also great sources of phytochemicals, which include antioxidants. These have been linked with reduced risk of heart disease and other health concerns.
As vegan foods are generally lower in calories overall than animal foods, a vegan diet can help with weight loss if that is a goal. Though it also depends on the quality of vegan food eaten, especially if it is fresh or if the meals are highly processed.
Production of vegan foods uses far less resources and energy compared to producing animal-derived products. Therefore, this is better for the environment overall, especially given the impact of deforestation and habitat loss due to making space for cattle or even crops to feed the animals themselves.
Some research also shows that a diet high in plant foods and low in animal foods can help improve mental health. This may be because a vegan diet is higher in antioxidants, which is known to be protective of depression and mood disorders.
Tips for going vegan:
- Start small with a few swaps – for example, opt for plant-based milk in cereals or coffee or try soy yoghurt with your granola instead of Greek yoghurt. How about going for a vegetarian chilli with beans and lentils instead of the mince?
- Have a few vegan meals up your sleeve for quick prep – when you are hungry and want something fast, be sure to think of a few meals that are vegan and easy to put together. For example, a simple pesto pasta but use vegan pesto instead, and add in some vegan cheese. Maybe even try a high-protein pasta to boost the protein content. Or how about scrambled tofu on toast, instead of scrambled eggs? You can buy this ready-prepared, all you need to do is heat and enjoy!
What are the main protein sources of a plant-based / vegan diet?
Some good plant-based protein sources include soy and soy products (such as tofu, edamame beans and tempeh) and legumes (such as kidney beans, chickpeas, red lentils). In addition, nuts and seeds such as chia seeds, hemp seeds and walnuts provide a source of protein, and some grains like quinoa and teff can provide a source of protein. Not forgetting the vegan meat substitutes and Seitan, which is made from wheat protein. Some people on plant-based diets also consume eggs, fish and dairy (e.g. milk, cheese & Greek yoghurt), which are excellent protein sources.
What are some plant-based diet breakfast ideas?
Peanut butter and banana on whole grain toast – protein and healthy fats from the peanut butter, banana and wholegrain toast provide carbohydrates and a source of fibre.
Chia pudding – chia seeds are an excellent source of healthy fats and plant-based protein, and this can be made with dairy milk for another protein source or plant-based milk alternatives (be sure to choose a fortified, no added sugar variety). Any additional fruits added provide a source of fibre.
Tofu scramble & wholegrain toast with mushrooms – tofu is an excellent protein source, combining it with carbohydrates and fibre from the toast and mushrooms, to get in plenty of nutrients to start the day!
Reema Patel, Registered Dietitian & Nutritionist for Dietitian Fit & Co