It is common for people to think about diet vegan As an expensive regimen, the reality is that most essential products used they are very accessible, since they are usually pasta, bread, rice, beans, legumes, and seasonal vegetablesThese are inexpensive and if you create a diet with these foods, it is easy to maintain a tight budget, as shared by Jessica González Castro, spokesperson in Mexico for Million Dollar Vegan, for Forbes Life.
Benefits for health and the planet
Incorporating a vegan diet accelerates the intestinal transit, since meat is exchanged for food high in fiber. In addition, another benefit of this regimen is the decreased cholesterol in the blood Studies have shown that the people who follow this diet, take less risk of get cardiovascular disease, type 2 diabetes, and some types of cancer.
In 2015 a study conducted by Dr. Neal Barnard found that in first months of a vegan diet, The volunteers They had lost an average of 10 pounds (4.5kgs). We lose weight when we consume fewer calories during the day. If you eat a vegetarian diet 100% healthy, you will feel satiated earlier with smaller amounts because plants contain more fiber, which helps you resist the temptation to snack between meals.
According to him Oxford University researcher, Joseph Poore, el veganism is the best we can do to protect the planet. This is because the animal agriculture creates more climate warming emissions than fuel every car, bus, boat, plane and train combined.
What foods to start with?
If you plan to enter the world of veganism, the food groups that are recommended to start with are the whole grains, fortified plant milks, wild berries, legumes, nuts, seeds and green leaves; These are versatile and will fill your body with nutrients.
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¿What foods replace protein in a vegan diet?
The protein is necessary for the body since maintain enzymes, healthy hormones and antibodies, this helps build and repair muscles, making it the nutrient that people care most about.
Because almost all foods contain some protein, I know They can be substituted with peanut butter and toast, potato taco or lentils, or roasted vegetables with soy meat.
Citys in the world more vegan
In November 2019, Happy Cow, one of the most large vegan communities online, created a list where the most cities were compiled vegan-friendly of the world. These were:
THE 10 MOST VEGAN CITIES
- London England
- New York, USA
- Berlin Germany
- Los Angeles United States
- Toronto, Canada
- Warsaw, Poland
- Portland, United States
- Bangkok, Tailandia
- Tel Aviv, Israel
- Prague, czech republic
Mexico and veganism
On the other hand, according to the Nielsen Global Health Study and Ingredient perceptions, Mexico has become in the country with more vegetarians in Latin America; a 36% of Mexicans who stopped consuming meat, it was due to their compassion for animals. The 19% of respondents it was declared vegetarian, the 15% flexitariano (minimum meat consumption) and 9% vegan.
It is nutritional regimen bring a endless benefits, although you have to keep in mind that not all diets are the same, products like potato chips that despite being considered vegan, does not mean that these are healthy.
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