Veganism is at an all time high! In 3 years Veganism increased 600% in the U.S and now 7% or roughly 3.5 million people in the UK identify as vegan. There are a number of different reasons that people become plant-based: environmental, weight management, food allergies, food-related illnesses, sporting performance or just to be healthier.

Now for those who suffer from food allergies or food-related illnesses they’ve not got much choice but for everyone else there is a clear conscious decision to adopt a plant-based way of life. In this post I will discuss the health benefits of going plant-based and give a list of foods that everyone should eat everyday so even if you’d never even consider going vegan, at least you know to eat more fruit & veg!

CARDIOVASCULAR DISEASE

Fruit, vegetables, whole-grains, legumes, seeds, soy and nuts are considered cardio protective due to high levels of fibre, folic acid, antioxidants, and phytochemicals. As a result vegans show lower cholesterol concentrations, lower blood pressure, decreased incidence and mortality rates of stroke and lower risk of mortality from coronary heart disease.

CANCER

Again fruit, vegetables and legumes are considered cancer protective because of high levels of fibre, vitamin C, phytochemicals, carotenoids and flavonoids. Due to their protective nature vegans have a lower risk of lung, mouth, esophagus, stomach, and prostate cancer. Furthermore, due to the exclusion of red meat, processed meat and eggs anyone on a plant-based diet has a decreased risk of colorectal, esophagus, liver, lung and pancreatic cancer.

DIABETES

The high levels of fibre, antioxidants, and magnesium in a plant-based diet increase insulin sensitivity. Antioxidants stimulate insulin secretion and enhances glucose uptake. Fibre improves the glucose response, insulin signaling, and insulin sensitivity. Furthermore, a plant-based diet tends to promote weight-loss and be lower in saturated fat reducing overall risk of type 2 diabetes and improving insulin sensitivity.

OBESITY

Due to a lower calorie diet vegans tend be thinner and have a lower BMI.

Now I am aware that vegan diets can appear to be lower in protein, vitamin B12, vitamin D (EVERYONE is low in vitamin D), calcium and iron but I have already given tips on how to overcome this in a previous post called ‘My First Year As A Vegan’.

FOODS WORTH EATING EVERY SINGLE DAY

• Fruit (especially berries)
• Leafy green and cruciferous vegetables
• Nuts and seeds
• Tumeric
• Beans
• Onions and garlic
• Mushrooms
• Green tea
• Avocado
• Coconut products
• Ginger
• Tomatoes
• Lemon juice
• Dates
• Dark chocolate

Stay tuned for the next two parts in this mini series!