World vegan day

World vegan day
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01st November – WORLD VEGAN DAY

PRESERVING HEALTH THORUGH A VEGAN DIET

Do it not because someone is asking you to do it or someone else is doing it. Do it because you have tried it first hand and found it worth continuing. – Anonymous

Who are vegans? Vegans are those who eat no meat, fish, poultry, eggs, or dairy products.

Veganism is becoming popular by the day not just because of its cult status but because of the amplitude of health benefits it brings along for those who follow it.

Anyone with a rational line of thinking will ask questions such as why should one opt for vegan diet? Is it complete? Does it have all the nutrients in the required quantity that humans need to grow and to sustain good health? Is it visually appealing and tasty?

To begin with, what remains after all the meat, fish, eggs, poultry and dairy products are removed from the platter?

The answer is that, there is ample available in the vegetable kingdom that can satisfy our need for nutrition, desire for a good taste and visual appeal.

What does a vegan platter contain?

Fruits – Rich in fiber, vitamin C, and beta carotene.

Vegetables – Packed with nutrients; they provide vitamin C, beta-carotene, riboflavin, iron, calcium, fiber, and other nutrients.

Legumes – Good sources of fiber, protein, iron, calcium, zinc, and B vitamins.

Whole Grains – Rich in fiber and other complex carbohydrates, as well as protein, B vitamins, and Zinc.

If we take a close look at the list above, we see that a vegan diet is complete in all aspects. It is capable of providing all types of nutrients essential for human growth and development.

Health benefits of vegan food

A recent study published in the magazine “Nutrition”, a vegan diet leads to the most weight loss, compared with other dietary patterns. Sixty-three overweight adult study participants were assigned to one of five different dietary patterns for a six-month period: omnivorous, semi-vegetarian, pesco-vegetarian, lacto-ovo vegetarian, and vegan. At the end of the study, the vegan group lost, on average, more than twice the percentage of body weight (7.5 percent), compared with omnivores (3.1 percent), semi-vegetarians (3.2 percent), and pesco-vegetarians (3.2 percent). The lacto-ovo vegetarian group lost an average of 6.3 percentage points. The vegan group also had the greatest reductions in total fat, saturated fat, and cholesterol and greatest increase in dietary fiber intake—all protective against chronic diseases such as heart disease and diabetes.

One of the most important research done by Dr. Neil Barnard on diabetic patients, a low fat vegan diet has helped patients reduce their blood sugar levels to the extent that diabetes is reversed completely and in some cases their medicines were reduced. Similarly, research from Dr. Dean Ornish suggests that ischemic heart disease can be reversed completely. Dr. T Colin Campbell has done the most comprehensive study (‘The China Study’) and is considered the top authority as far as nutrition biochemistry is considered. He has established direct correlation between ‘dairy and animal protein (casein) and the occurrence, growth and control of various cancers. Whole Vegan Diet can not only help prevent various cancers but can also stop the growth and metastasis of cancer. Correct diet modification to whole vegan food can cause reversal/cure/control of various other diseases such as Cardiovascular diseases, Diabetes mellitus, Cancers, Hypothyroidism, Osteoarthritis, Rheumatoid Arthritis, Cerebrovascular diseases (Stroke), Hypertension (high blood pressure), High cholesterol levels, Multiple Sclerosis, Mood Swings, Depression, Infertility, PCOS, digestive problems like IBS, Ulcerative colitis and Crohn’s disease, Allergies and skin diseases, just to name a few.

Can I turn vegan?

Being vegan is a conscious choice that people make after reading, learning, practicing and then experiencing the benefits of a vegan diet. Yes, you can turn vegan. The mantra is “Variety is the spice of life” and of course a few hours a week in the kitchen. When we increase the variety of foods in our day to day diet, the transit is easy.

This holds true for vegans as well. Start with your favorite vegan dishes and try to make them in a way that suits your taste. Go through vegan cook books and recipes so that over a period of time you will have enough varieties for your breakfast, lunch and dinner.

References

  1. Turner-McGrievy GM, Davidson CR, Wingard EE, Wilcox S, Frongillo EA. Comparative effectiveness of plant-based diets for weight loss: A randomized controlled trial of five different diets.Nutrition. 2014. doi: 10.1016/j.nut.2014.09.002.
  2. https://www.pcrm.org/health/medNews/a-vegan-diet-proves-most-effective-for-weight-loss
  3. https://care.diabetesjournals.org/content/29/8/1777.full
  4. https://www.pcrm.org/health/health-topics/foods-for-cancer-prevention
  5. https://www.pcrm.org/health/medNews/vegetarian-diet-and-healthy-lifestyle-rejuvenate

Suggested reading:

  1. Reversing Diabetes – Neil Bernard
  2. Reversing Heart Disease- Dr Dean Ornish& Bimal Chchajjar
  3. Colin Campbell/Books/The Low-Carb Fraud
  4. Colin Campbell/Books/Whole: Rethinking the Science of Nutrition
  5. Colin Campbell/Books/The China Study

Suggested Links:

  1. Link to the movie ‘Hungry for Change’: https://drive.google.com/file/d/0Bw1A1zpxy6uHcTdVV1lBUFpwSjQ/edit?pli=1
  2. Lecture by Dr. T Colin Campbell: https://www.youtube.com/watch?v=XEuRMm-a6mo
  3. Making Heart Attacks History: Caldwell Esselstyn at TEDxCambridge 2011 https://www.youtube.com/watch?v=EqKNfyUPzoU
  4. Tackling diabetes with a bold new dietary approach: Neal Barnard at TEDxFremont https://www.youtube.com/watch?v=ktQzM2IA-qU
  5. Neal Barnard, M.D.: Power Foods for the Brain   https://www.youtube.com/watch?v=sxtRilvU5s0
  6. Uprooting the Leading Causes of Death! Dr Greger! https://www.youtube.com/watch?v=L0Eg0WL6NCE
  7. The food we were born to eat: John McDougall at TEDxFremont

https://eatdrinkbetter.com/2012/12/11/neal-barnard-john-mcdougall-ted-talks-health-benefits-of-plant-based-diet

 

Reach out to us on 022 42616666 for a custom made vegan diet consultation

 

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