#watchifire #foodforthought from @veganbodybuilding - 🌱💪 As so many people go vegan at this time of year, for new years resolutions or because of Veganuary we're going to be running a few tips to share with new vegans to make it easier . Following a vegan diet can provide many health benefits. Vegans have a much lower risk of type-2 diabetes than do meat-eaters – in fact, it's not even close. Research has also shown that vegans have a slightly lower risk of cancer by virtue of our diets. Vegans also have, on average, lower cholesterol levels, blood pressure, and body fat . Even though there are numerous health benefits, there are also some important nutrition issues vegans should be aware of in order to thrive . For instance, it is important to consume enough calories so you feel satisfied and maintain proper energy levels . Just removing animal products from a typical American diet leaving mostly low-calorie foods such as salads, vegetables, and fruit could quickly leave you feeling hungry and weak and unsatisifed . While a protein deficiency is highly, highly unlikely, not eating some high-protein plant foods could leave you craving animal products. Legumes (beans, peanuts, peas, lentils, soy), seitan, and quinoa are some of the best sources of protein for vegans. Include a few servings of these foods each day – perhaps even each meal . Avocados, nuts and nut butters (e.g. peanut, cashew, almond) pasta, rice and potatoes are great sources of calories that are also packed with nutrients . A very low-fat diet might improve someone's health in the short term, especially if they have high cholesterol or heart disease, but it might not be ideal for longer periods. If you are avoiding all added fats and you start to crave animal products, it might be time to increase the plant fats. People tend to think of animal products, and especially meat, as "protein," but many are 50% fat . If you prefer to eat low-carb, that's still possible on a plant-based diet. For such people, an 'eco-Atkins' diet (Google it), high in plant proteins such as tofu, legumes, and seitan and with fats from sources such as seeds, nuts, avocados and olives . #riseofthevegan #vegan #veganua
