In becoming a vegan, one need to make a commitment to have plant based food in their diet. People who go on a well-balanced vegan diet usually have low total fat, saturated fat and cholesterol levels. Research has concluded that there are many medical benefits that reduces risks of many chronic diseases and improve your overall quality of life. Not only that, it can aid in the treatment of illnesses including cancer.
Our vegan advice is to make sure to plan your meals carefully. Here are seven diseases and health risks that can be prevented if you plan to stick on a vegan diet.
Many plant-based foods are rich in fiber and have a high nutrient density. This means that it can reduce your hunger pains and cravings and aid in one’s metabolic process. They provide a feeling that you are already full. Additionally, some diseases and medical health risks are higher if they are associated with obesity. Apples, beans, legumes, quinoa, spinach, carrots, whole grains, broccoli, apples, pears and a lot more are considered to help reduce and maintain weight.
As mentioned earlier, plant-based foods are low in cholesterol and has low saturated fat content. It helps reduce cholesterol production levels. Plants can produce their own healthy oils that reduce the risk of heart attack and stroke. It is recommended to eat food with soluble fiber like beans, apples, barley and oats to prevent this.
Did you know that cancer is one of the leading causes of deaths worldwide? By going on a vegan diet, this would help prevent or reduce your risk in acquiring cancer.
Fruits and vegetables are considered to help prevent cancer. Legumes aid in preventing stomach and prostate cancer. Food like tomatoes and apples are rich in lycopene is known to protect against prostate cancer as well. Allium vegetables such as garlic, onion, leeks and the like help prevent stomach cancer and garlic also helps protect against colorectal cancer.
In research, it has been shown that fiber, carotenoids, flavonoids, vitamin C and other phytochemicals help in preventing certain kinds of cancer.
Meat eaters may have an increase risk of colorectal cancer because of the red meat or process meat they consume. Even eating eggs were seen to have been associated with a higher risk of acquiring pancreatic cancer.
Constipation and Diverticular Disease
Many vegan foods are rich in fiber, which helps in reducing constipation. It will also aid you in making sure you do not have a problem with your bowel movements. It also supports healthy gut bacteria plus traps bacteria and prevents you from causing pain or inflammation in your body.
It is possible that when you first try out your first vegan meal, you can experience constipation. It happens but it is very rare. If this happens, our vegan advice is to make sure you are hydrated and do not eat too much high protein foods. Also, make sure to exercise and eat a well-balanced diet.
Hypertension is one of the most common health problems in our society today. It is considered dangerous because it increases the risk of heart disease, stroke and other related heart problems.
Most fruits and vegetables that are high in potassium and manganese help in reducing high levels of blood pressure. It is best if you eat plant foods that are naturally low in sodium and do not eat too much salt or high-sodium food. Beans, apples, raspberries, apples, nuts, seeds and broccoli are good sources of fiber that helps eliminate hypertension. If possible, use monosaturated fats like olive oil as it has low cholesterol content.
Type 2 Diabetes
High fiber foods are still in demand for people that want to prevent or reduce type-2 diabetes. It helps control blood sugar swings after meals and put off hunger cravings and blood sugar spikes. It is recommended to eat whole grains not just to regulate your blood sugar levels but also provide other nutrients your body needs.
Chronic Kidney Failure
If you have hypertension or type-2 diabetes, it is likely that there is a huge percent that you can acquire chronic kidney disease as well. Since vegan diets reduce blood pressure and blood sugar levels, it will prevent you from getting kidney diseases. It is best if you eat foods that are low in protein and sodium.
Vegan diets are high in fiber, vitamins, minerals and phytochemicals that help in making your body healthy. It is one of the healthiest ways to live and take care of your body. As long as your diet is carefully planned with well-rounded nutrients, you should be able reduce the risks of the diseases and other health concerns mentioned in this article. As a vegan advice, you can consult a nutritionist to find out more ways to plan your vegan meals.