Vegan diet benefits.

If you want to start a vegan diet you need to check your menu carefully to make sure it follows two basic rules. Foods from plants are OK, but foods from animals are off limits, including common ingredients like eggs, cheese, milk, and honey.

In the USA about 3% of people uses vegan diet. Some vegans do it to improve their health others because don’t want to harm animals or they want to protect the environment.

What You Can Eat:

• On a vegan diet, you can eat foods made from plants, including:
• Fruits and vegetables
• Legumes such as peas, beans, and lentils
• Nuts and seeds
• Breads, rice, and pasta
• Dairy alternatives such as soymilk, coconut milk, and almond milk
• Vegetable oils

What You Can't Eat:

• Vegans can't eat any foods made from animals, including:
• Beef, pork, lamb, and other red meat
• Chicken, duck, and other poultry
• Fish or shellfish such as crabs, clams, and mussels
• Eggs
• Cheese, butter
• Milk, cream, ice cream, and other dairy products
• Mayonnaise (because it includes egg yolks)
• Honey

Health Benefits:

Studies show that vegans have better heart health and lower odds of having certain diseases. Those who skip meat have less of a chance of becoming obese or getting heart disease, high cholesterol, and high blood pressure. Vegans are also less likely to get diabetes and some kinds of cancer, especially cancers of the GI tract and the breast, ovaries, and uterus in women.

Going vegan might even help you live longer, especially if you also cut down on your daily calories.

Better weight control may be one reason for all of these health benefits. Vegans have a lower body mass index (BMI) than people who eat animal-based products.

Good nutrition is another perk. Fruits, vegetables, whole grains, and nuts are staples of the vegan diet. These foods are rich in fiber, antioxidants, and compounds that help protect against diseases like diabetes and cancer.

If you've thought about trying a vegan diet, we have a great 4-week vegan meal plan eBook. Click here to learn more about it.