The vegan diet is a healthy lifestyle choice that offers numerous benefits, such as aiding in weight loss and reducing the risk of diabetes. Explore a comprehensive explanation of the advantages of the vegan diet, along with recommendations for suitable foods, in the review below!

What is a Vegan Diet?

A vegan diet is a plant-based eating lifestyle. In other words, adherents of this diet only consume plant-based foods and avoid all foods derived from animals, including meat, eggs, honey, and dairy products.

There are many reasons behind someone's choice to follow this eating style, most commonly is the desire to lead a healthier life. 

However, some adopt this lifestyle to avoid the unethical act of consuming animals as another life being and to protect the environment.

Differences Between Vegan and Vegetarian

Although they sound almost the same, vegan and vegetarian are two different diets. Vegans avoid all types of food made or derived from animals, as mentioned earlier. 

Meanwhile, vegetarians only abstain from consuming food products resulting from the slaughter of animals, such as red meat, poultry, fish, and shellfish. Thus, vegetarians still consume eggs, honey, and food products made from animal milk.

Types of Vegan Diets

There are several types of vegan diets differentiated by the variety of foods consumed, namely:

• Whole Food Vegan Diet - Those following this eating pattern will only consume plant-based foods to meet the body's daily nutritional needs, such as fruits, vegetables, whole grains, legumes, and seeds.
• Raw Food Vegan Diet - This lifestyle emphasizes consuming plant-based foods in their raw state or cooked at minimal heat (temperature must be below 48 degrees Celsius).
• 80/10/10 Diet - This is a raw vegan diet developed by Dr. Douglas Graham, a raw foodist, retired chiropractor and former athlete. To get an optimal diet one should consume 80% calories from carbs, with 10% calories from protein and 10% from fats. 
• Starch Solution - This is a low-fat vegan diet but high in carbohydrates. Dieters focus on mature starches such as rice, potatoes, and corn for their daily intake.
• Raw till 4 - In this eating pattern, practitioners consume raw food until 4 pm. Then, for dinner, they consume cooked plant-based foods.
• Thrive Diet - Practitioners of this diet consume whole raw or minimally cooked plant-based foods at the lowest possible temperature.
• Junk Food Vegan Diet - Those following this eating pattern do not consume whole plant-based foods to meet their body's nutritional needs. They tend to rely on processed plant-based foods such as mushroom or soy-based meat substitutes, french fries, vegan desserts, and so on.

Nevertheless, in daily life, vegan dieters rarely adhere to just one type of eating pattern. Usually, they combine various vegan diet types.

Benefits of a Vegan Diet

A well-measured and planned vegan diet can provide numerous benefits, including helping with weight loss, reducing the risk of diabetes, and improving kidney function. For a more detailed explanation, read on:

1. High in Specific Nutrients

When choosing to adopt a vegan diet, you avoid consuming meat and all animal-derived food products. Automatically, you will consume more plant-based foods. If plant-based foods are well-arranged and planned, you will generally get more fiber, antioxidants, potassium, magnesium, folate, vitamins A, C, and E in larger amounts.

2. Aids in Weight Loss

Several studies summarized by Healthline show that individuals with a vegan lifestyle, on average, have a lower body mass index than non-vegans. Visually, vegan adherents also tend to have a leaner body proportion than non-vegans. 

A study published by the Journal of the American Nutrition Association even showed that disciplined vegan dieters were able to lose up to 6 kg in 16 weeks, making it more effective than several other diet methods.

3. Maintains Blood Sugar Stability

A vegan diet also provides significant benefits for those with type 2 diabetes. This eating pattern increases a person's insulin sensitivity, leading to more stable blood sugar levels. 

In addition to helping maintain blood sugar stability, a vegan diet also helps reduce the risk of complications in people with type 2 diabetes. For those who have not yet developed type 2 diabetes, a vegan diet can also prevent the onset of this disease.

4. Supports Kidney Function

For people with type 2 diabetes, replacing animal protein intake with plant-based protein can also help reduce the risk of kidney dysfunction.

5. Reduces Cancer Risk

People who follow a vegan diet automatically consume more legumes, fruits, and vegetables than non-vegans. Plant-based foods rich in antioxidants can reduce the risk of cancer by up to 15%. According to the National Cancer Institute, this lifestyle can reduce the risk of stomach, lung, mouth, throat, breast, colon, prostate, and pancreatic cancers.

6. Reduces Heart Disease Risk

Consuming fresh fruits, vegetables, and legumes can improve heart health. As a result, the risk of heart disease decreases up to 46%.

7. Alleviates Arthritis Symptoms

Arthritis is inflammation or swelling of your joints. You can alleviate the symptoms through a healthier lifestyle, such as adopting a vegan diet. Foods consumed by adherents of this eating pattern are generally rich in antioxidants, probiotics, and fiber, helping reduce joint pain, swelling, and stiffness in the morning.

Food Recommendations for a Vegan Diet

A vegan diet indeed offers significant health benefits for the body. However, to achieve these benefits, you need to ensure that you have made a well-balanced combination of nutritious foods. This is important so that you and your family members following a vegan diet do not experience malnutrition.

1. Protein Source Foods

Protein is a crucial nutrient as it plays a role in building and repairing body tissues. Protein is formed from smaller molecules called amino acids. Unfortunately, only a few plant-based foods contain complete amino acids, such as soybeans. 

To ensure adequate protein intake, you can combine the following plant-based foods in your daily menu:

• Soy-based products such as tempeh, tofu, natto, soy milk.
• Legumes such as beans, peas, lentils, peanuts.
• Whole grains such as quinoa and spinach seeds.
• Whole grains like oats and barley.
• Fortified cereals.

2. Iron Source Foods

Iron is a mineral that plays a role in the process of forming red blood cells (hemoglobin). These blood cells are tasked with transporting oxygen throughout the body's tissues. 

If iron intake is insufficient, you can experience iron-deficiency anemia, and the body's performance becomes highly suboptimal. To meet the body's need for this iron, you should consume:

• Leafy green vegetables such as spinach, kale, broccoli, lettuce.
• Legumes.
• Tofu.
• Whole grains.
• Dried fruits.
• Iron-enriched foods such as bread or cereal.

Unfortunately, iron from plants (non-heme) is quite challenging for the body to absorb. To optimize iron absorption up to twice higher, you can consume it  with foods rich in vitamin C. For example, eat spinach with a tomato mixture or eat broccoli with fresh orange juice.

3. Zinc Source Foods

One important role of zinc is to help the growth of the immune system cells in the body. So, a deficiency in this mineral can make you more susceptible to illness. Well, plant-based food sources rich in zinc that you can consume are:

• Legumes.
• Tofu.
• Miso.
• Wheat germ.
• Foods made from whole wheat, such as bread and cereal for breakfast.

4. Calcium Source Foods

Calcium is a mineral that influences the strength of bones and teeth, nerve function, and muscle formation. If the body lacks calcium, our bones become susceptible to fragility and pain.

Cow's milk is an excellent and easily accessible source of this mineral. Unfortunately, individuals adhering to a vegan diet do not consume cow's milk. As an alternative, you can consume:

• Plant-based milk enriched with calcium.
• Tahini (sesame seed paste).
• Certain types of tofu (check the label).
• Leafy green vegetables like spinach, bok choy, and broccoli.
• Legumes.
• Nuts such as almonds or Brazil nuts.

5. Iodine Source Foods

Iodine plays a crucial role in the production of thyroid hormones, which control the body's metabolism. Now, plant-based foods rich in this nutrient include:

• Bread (except organic or salt-free bread).
• Seaweed.
• Plant-based milk with added seaweed extract.
• Iodized salt.

6. Vitamin D Source Foods

Similar to calcium, vitamin D also plays a vital role in forming strong bones and teeth, building muscles, and strengthening the immune system. The primary source of vitamin D is sunlight. Nevertheless, several plant-based foods can be consumed to obtain this vitamin, including:

• Mushrooms.
• Almond milk fortified with vitamin D.
• Soy milk fortified with vitamin D.
• Rice milk fortified with vitamin D.
• Fortified cereals.
• Orange juice fortified with vitamin D.

7. Vitamin B12 Source Foods

Alongside iron, vitamin B12 also plays a role in the formation of red blood cells. Additionally, this vitamin contributes to maintaining the health of nerves and the brain.

For vegan dieters, you can obtain vitamin B12 intake by consuming:

• Various types of soy milk (check the packaging label).
• B12 supplements (preferably consult with a doctor first).

That is the fundamental explanation of the vegan diet and recommendations for foods that can be consumed while embracing this healthy lifestyle.

Certainly, maintaining a healthy eating pattern can be quite challenging, requiring commitment and strong effort for successful adherence. This challenge becomes even more apparent when we find ourselves in new environments, be it for business trips, family gatherings, or vacations.

If you have plans to vacation on the island of Bali in the near future, rest assured that you won't encounter difficulties in finding restaurants that offer vegan-friendly options. There are many dining establishments with excellent service that provide vegan menus, such as Arupadatu and Sūkla by The Meru Sanur.