VEGAN DIET: THE LESSER KNOWN BENEFITS OF VEGAN DIET AS PER YASMIN KARACHIWALA

The impact of a vegan diet on health

In recent years, the global shift towards veganism has been nothing short of remarkable. With a growing number of people adopting a plant-based diet, the reasons for doing so have gone beyond nutritional preferences. Beyond the well-documented ethical and environmental benefits of veganism, it is critical to know the tremendous influence this lifestyle can have on human health.

While the environmental and animal welfare benefits of a vegan diet are widely recognised, the complex relationship between plant-based nutrition and our overall well-being demands more examination. We need to dig into the often-overlooked health implications of adopting a vegan diet, shedding light on how this choice might improve our lives in a variety of ways.

Here are the many aspects of health that can be positively impacted by a vegan diet:

Weight management

Weight management stands as one of the most prominent advantages of adopting a vegan diet. This dietary choice offers a natural path to achieving and maintaining a healthy weight. The inherent characteristics of a vegan diet, characterised by lower calorie content, abundant dietary fibre, and a wealth of essential nutrients, collectively contribute to weight loss. Studies have shown that people who eat vegan diets generally have a lower body mass index (BMI) than those who eat animal products.

Yasmin Karachiwala, Pioneer of Pilates & Celebrity Master Instructor told TOI, “Vegan diets focus on whole foods like fruits, vegetables, and grains, which are lower in calories and higher in fibre compared to animal products. Eating a vegan diet can help you maintain a healthy weight and a healthy body over the long term. By choosing to eat vegan foods, you can enjoy a variety of delicious, healthy meals that support your overall health and well-being. Including almonds in your diet further enhances these benefits, as incorporating almonds instead of refined carbohydrate snacks can lead to weight loss and increased feelings of fullness, effectively helping control appetite and support your weight management goals.”

Heart health

High blood pressure is a major risk factor for heart disease, and a vegan diet has been shown to help lower blood pressure, primarily due to its lower sodium content. People following a vegan diet can experience a significant reduction in their blood pressure levels. Furthermore, a vegan diet's high fiber content helps improve cholesterol levels by reducing the amount of cholesterol absorbed by the body, while the abundance of antioxidants in many vegan foods reduces inflammation and guards against heart disease.

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Including nuts like almonds in your diet can also mitigate the blood sugar impact of carbohydrate-rich foods, affecting fasting insulin levels, and contribute to lower total and LDL cholesterol levels when part of a healthy eating plan, consequently reducing heart-damaging inflammation.

Diabetes management

A vegan diet can be a valuable component of diabetes management due to its inherent benefits. By excluding animal products, it naturally reduces saturated fat and cholesterol intake, promoting heart health and reducing the risk of cardiovascular complications often associated with diabetes. Plant-based diets are rich in fibre, whole grains, and antioxidants, which help stabilize blood sugar levels, improve insulin sensitivity, and facilitate weight control. Emphasising fruits, vegetables, legumes, and whole grains while avoiding processed foods can empower individuals with diabetes to better regulate their condition, fostering improved overall health and a reduced reliance on medication.

Foods rich in protein and high dietary fibre content, can aid in maintaining healthy blood sugar levels and may improve blood sugar control in people with type 2 diabetes. Additionally, they have been found to help lower the blood sugar impact of carbohydrate foods, affecting fasting insulin levels and making almonds a healthy snack option for those with diabetes.

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Mental health

A vegan diet can positively impact mental health due to its richness in crucial nutrients, such as B vitamins and omega-3 fatty acids, both of which play pivotal roles in supporting optimal brain function. B vitamins, notably B12 and folate, are essential for neurotransmitter production and overall cognitive well-being, while omega-3 fatty acids, primarily found in plant-based sources like flaxseeds and almonds, are associated with reduced inflammation and enhanced mood stability. Vegan diet also fosters mental clarity and emotional well-being.