Vegan Diet has become most popular these days because of its promising health benefits. A vegan diet excludes all kind of animal products. People choose to eat this way for ethical, environmental and also health reasons. With a well balanced vegan diet risk for type 2 diabetes can be reduced along with lower cholesterol levels and slimmer waistlines.
Though it has many health benefits, meeting nutrient needs on a completely plant-based diet does require more attention. As our Indian Vegetarian Diet, mainly depends on milk for calcium and protein, Clarified Butter for healthy fats. Hence an alternative plant-based food needs to be substituted with animal products without being deficient in nutrients.
Below list provides with the basic foods to eat to make Vegan Diet a Balanced Diet.
- Tofu, Tempeh is a protein-rich alternative to Paneer, Poultry, and Eggs
- Soymilk, Almond Milk, Cashew Milk, Coconut milk can be used as an alternative for animal Milk to achieve their recommended dietary calcium intakes.
- Nuts and Nuts Butters like Peanuts, Peanut Butter, almonds and cashew creams can be used which are a good source of Iron, Magnesium, Zinc, and Selenium.
- Flaxseed Oil, Flaxseeds, Walnuts are very rich in Omega 3 Fatty acids and are considered to be one of the best alternatives for Fish
- Whole Grains and Cereals are great sources on, fiber and B Vitamins complex carbohydrates
- Legumes like Lentils, Pulses, and Beans are an excellent source of protein and complex carbohydrates.
- Sprouted and Fermented foods are must in any diet as fermented foods are good probiotics and sprouts helps in proper absorption of minerals.
- Fruits and Vegetables are nutrient-rich food with vitamins and minerals. Adding Leafy vegetables increases iron and calcium intake.
Hence considering this minimally processed plant-based food in one’s diet can be very beneficial.
About the Author:
Muktha HS holds a Diploma in Nutrition-Health Education and Certified Food Nutritionist. She is currently based in Pune. Works for a social cause, she is a motivational speaker and runs her Nutrition Studio with individual consultations, offering lifestyle programs. Also, a passionate food blogger (Palate’s Desire) who cooks simple and everyday meals more Nutritious and Delicious for a Healthy Living.