Vegan Diet - Challenges & Benefits

Generally, people mix up the vegan diet with the vegetarian diet. Vegan Diet or plant-based food is the form of vegetarian diet. The vegetarian diet can be categorized into three groups 1. Lacto-Ovo vegetarian- One who consume, both egg products and dairy product in their diet. 2. Lacto vegetarian- one who consume dairy products, but avoid eggs. 3. Vegan- those who don't include any animal products like milk, cheese, egg, honey etc. in their diet. 

Vegans do not even use cloth, cosmetic, or any other product that is either directly or indirectly produced by the animal.

It might sound easy to become a Vegan, but not an easily accomplished task. One has to be very strict in his/her diet routine and adhere to guidelines of the vegan diet. Like many other things, the vegan diet also has challenges. We will be discussing certain challenges that a vegan might face while following a diet.

1. Sacrificing favorite food- Giving up processed and unhealthy yet tasty food from your diet can be sometimes very challenging and stressful. Vegan diet compels to refrain from eating junk food, which needs a strenuous effort.

2. The scarcity of vital nutrients- Vegans might be prone to the shortage of crucial vitamins, protein, and minerals like B12, Iron, Calcium, Vitamin D, Omega 3 Fatty acid, Zinc that are mainly found in animals in abundance. 

3. Maintaining Nutritional Balance -  Animals products are a rich source of vitamins and minerals. Becoming a vegan means replacing the animal diet with plants diet. Although essential vitamins and minerals can also be found in plants but, in minimal amount. Procuring the same amount of vitamins and minerals from plants can be challenging sometimes.

4. Fishing expedition - Searching for correct information for vegan supplement might be a tedious job. Also, due to a lack of vegan supplements, it is really hard to find them in supermarkets. You will not get every vegan product all around (in all places).

5. Food Preparation - You should have full information about which plants contain which minerals and vitamins. Your food must be planned and prepared in such way that it must incorporate all vital vitamins, protein, and minerals. 

6. Food Craving - Cutting down animal processed food from your diet means getting rid of calories. But that may also lead to excessive weight loss, fatigue or weakness.

One who bears the aforesaid challenges of following this diet will then acquire the benefits of having a vegan diet. Now, let's talk about the benefits of Vegan Diet. Foremost, a vegan diet is beneficial for the environment, as it saves the animals. 

Prevents Heart Disease - Scientifically it has proven that a low-carb vegan diet reduces cholesterol levels, the risk for developing heart diseases. Vegan diet prevents from ingesting unhealthy animal fat (unsaturated fat or triglyceride) responsible for increasing cholesterol and thereby engendering several heart diseases. 

Healthy Married life - Plants helps in detoxification of harmful toxins and enzymes from the body. Vegan diet plays an important role in making sex life better by releasing hormones like Oxytocin.

Reduces cancer risk - Many researchers have proved that meat eaters are at a higher risk of colorectal and prostate cancers. The vegan diet comprises a good amount of legumes, fruits, vegetables, and fiber. A vegan diet helps to combat cancer, tumor, arthritis etc.

Strengthy bones - Figs, kale, spinach, black-eyed peas, and turnip greens are excellent sources of calcium. Calcium can be found in Soy milk, almond milk, vegan cheese in a generous amount. Bones also require vitamins D, Vitamin K, potassium, and magnesium which can be found in Soy, fruit, and some vegetables. Moreover, sitting under the sun at least for 5 minutes also enables the body to make vitamin D. Vegans can absorb calcium more efficiently and new bone tissues are formed much faster.

Reduce the obesity risk- Vegans tends to consume less calorie which can lead to a lower body mass index (BMI) and a reduced risk of obesity. A lower BMI is linked to lower cholesterol and low blood pressure.

Low Mortality Rate- Vegans have a lower risk of mortality and they live longer. One who eats meat is prone to heart attack. The probability for Vegans collapsing from any fatal disease is less. In particular, eating red and processed meats are linked to an increased chance of premature death.

Combat chronic disease- A vegan diet can impede an individual's genetic likelihood of developing a chronic disease, such as type 2 diabetes. A recent study conducted explained that certain bioactive compounds in plants can control biological factors that combat the genetic factors inducing many chronic diseases. Antioxidants found in plants fight against the free radical cells that cause cell damage and inflammation.

Although there are few challenges of initiating the vegan diet program, at the same time it has many perks too. Again depending on your willpower, you can adhere to the vegan diet. There is no harm in doing that, provided you have done complete research on it before starting your diet.