Vegan Diet Benefits And A Few Reasons Why People Become Vegan

There are many vegan diet benefits and the reasons why someone would become a vegan are as diverse as the people themselves. Some do it because they are concerned about the treatment of animals that are raised exclusively for food. Others do it because raising animals for food can actually create a very large and negative impact on our planet and still others do it for health reasons. No matter what your reasons are for becoming a vegan, there are many benefits you'll be happy to know about. 

Even if you are converting to veganism more for the purpose of going green than a  concern over health issues, there are still a lot of benefits you will be able to enjoy:

1. One of the most profound benefits is a decrease in blood sugar levels. With diabetes a skyrocketing disease in our country, this one change can make a big difference.  If you are a diabetic you must talk to your doctor first before you make any diet changes. Make sure she thinks it's a good idea. If she gives you the go ahead, she should also be able to refer you to someone who can help you with the transition and help you prepare a meal plan. 

2. Another one of the great vegan diet benefits is that cutting all dairy and meat out of your diet, will provide a great jump start to any of your weight loss goals. Since there is a lot of fat in most meat and dairy products, you will automatically be getting less fat into your diet on a daily basis just by changing the types of foods you eat. Another benefit is that you will be eating more whole foods and fruits and vegetables tend to keep you feeling full longer, but with fewer calories (just make sure that you are still getting enough vitamins and minerals as you transition).

3. And of course, the biggie, by not eating meat and dairy products you will be significantly cutting the amount of saturated fat and cholesterol from your diet. That can make a huge positive impact on the health of your heart. Since heart disease is a major killer in our country, this one step can greatly improve your overall health and greatly decrease your odds of having heart related health issues in your lifetime. 

Adjusting to a vegan lifestyle may take some time and at times, can be a little challenging. For many, the best place to start is right where you're at. If you already eat some vegan meals, say salads or non dairy and non meat soups, you can just expand on those. Add more new vegan food items to your menu before you start eliminating the old. For many the transition is easier if they do it slowly. Just by cutting out one or two animal based foods from their diet weekly can make it easier to become a vegan. 

While it may be challenging, with all the vegan diet benefits it is worth it for anyone to give it a try. It's all about mindset... making up your mind first. If you are trying to do it for someone else it will be harder, but if you are doing it because you want to, you will have a greater chance of success.

If you’re looking to live a healthier lifestyle, then you might want to add strawberries to your grocery list. Strawberries are more than just a sweet snack.

They are a versatile fruit that is good for your health.

Here are 5 benefits of strawberries that you may not be aware of, so grab a handful and read this… because healthy eating never tasted so good !

Vitamin C – 8 strawberries have 85 mg of vitamin C. That’s more vitamin C than an orange! It’s also 160% of the daily recommended value. Feel a cold coming on? Eat some strawberries.

Jammed with nutrients – Each berry is full of beneficial antioxidants and nutrients, including potassium, folate and fiber. The potassium may fight strokes and help control blood pressure. They are also rich in phytochemicals, which have been shown to reduce cholesterol levels

Keeps your memory sharp – A new study in the Annals of Neurology reports that eating strawberries more than twice a week appears to delay cognitive aging by up to 2.5 years.

Low in calories and sugar – Their natural sweetness makes them a great choice when you get a late night craving , or when you want to add something to your morning oatmeal. One Serving (8 berries) contains only 45 calories.

A great choice for diabetics – Strawberries have a low glycemic index and are loaded with fiber and vitamins. In fact, The American Diabetes Association has identified berries, and this includes strawberries, as a perfect component of a diabetes meal plan.

So the next time you or the kids have a hankering for something sweet…grab a handful of strawberries. There’s so many fun ways to eat them!

For 10 fun ways to eat strawberries, check out this site:

10 Fun Ways to Eat Strawberries

Nutrition labels list fat content, but what are they – and are they ALL bad ?

Which ones do you eat ? And how much ? Here are some facts that may surprise you.

• Fats are nutrients that give you energy.
• Fats help your body absorb vitamins such as A, D, E & K.

Saturated fat (SF) is solid at room temperature, and is mostly in animal products like cheese, meat and milk. It is also found in tropical oils, like Palm and Coconut oils.

• SF raises your low density lipoproteins (LDL) and cholesterol levels; increasing your risk of heart disease, stroke, and Type 2 diabetes.

Trans Fat (TF) is altered by a process called hydrogenation, making the fat harder and increasing it’s shelf life. (Chips, crackers, cookies and processed foods all contain TF)

Unsaturated fat (UF) is liquid at room temperature, and is mostly plant or fish based.

Monounsaturated fat (MF) is in nuts, avocados, and oils such as canola, olive, and peanut oil.

Polyunsaturated fat (PF) is mainly in vegetable oils such as safflower, sunflower, sesame, soybean and corn. It is also the main fat that is found in seafood.

• Omega 3 fatty acids – found in food from plants, including flaxseed and walnuts. It’s also found in fatty fish as eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Salmon, anchovies, herring, sardines, oysters, trout and mackerel are all high in EPA & DHA.
• Omega 6 fatty acids – found mostly in liquid vegetable oils like soybean, safflower and corn.

Total fat – Even though food labels are not required to list mono and polyunsaturated fats, they are included, along with, saturated and trans fats – for total fats.

So, no. All fats are NOT created equal. SF and TF raise your cholesterol levels, and elevate your risk of disease, and therefore, should be kept to a minimum, if not avoided completely.

However, unsaturated fats, also referred to as essential fatty acids, are beneficial to your health and are required to keep you alive, and your body functioning properly. So consuming the right kinds of fat, in appropriate amounts for your body is not only good for your health…but necessary.

Research shows that it is instrumental in :

• protecting vital organs
• building muscle
• temperature regulation
• preventing disease
• losing weight

and should equal 20-30% of your daily intake of calories. So how much is right for you?

EXAMPLE: My ideal caloric intake is 1600. Staying on the low end of the percentage suggested (since I’m looking to shred), I’ll use 20%.

20% of 1600 is 320. 1g of fat contains 9 calories, so I divide 320 by 9 and get 35. I should consume 35g of fat per day.

YOUR TURN:

Ideal calories per day ____ x  20% = _____ Divide by 9 =_____ Total grams fat per day.

Check out this meta-analysis evaluating 21 studies on the association of saturated fat with cardiovascular disease

http://m.ajcn.nutrition.org/content/91/3/535.long?view=long&pmid=20071648