Vegan Diet: Weight Loss, Blood Sugar Control, and Ways to a Healthy Life

Today is World Vegan Day. This day is celebrated precisely because today we can think a little about how we can make food and drink so that we can get good health, reduce the risk of obesity, and keep the body strong. And one of its popular aspects is the vegan diet — that is, eating only plant-based foods instead of animal sources: vegetables, fruits, pulses, nuts, seeds, etc.

Vegan and vegetarian both exclude animal sources rich in milk and eggs, but it is important to remember that these two are not the same. Vegetarians usually exclude milk, eggs, and sometimes fish and meat, but they do not completely avoid animal protein, and vegans exclude animal sources altogether.

1. The benefits of a vegan diet

There are not only environmental or ethical reasons behind eating vegan — there are several specific benefits for the body:

• Helps with weight loss, and it is possible to keep blood sugar under control.
• Helps control uric acid or gout — that is, it can be a good option for those who are at high risk of gout.
• It can play a role in reducing inflammation — this can reduce pain and discomfort.
• Animal meat usually contains several beneficial fats, which can be bad for the body if consumed in excess; vegan food is usually low in such fats.
• Being high in fiber, it helps reduce the risk of constipation, piles, and rectal cancer.
• It can help maintain heart health.
• In summary, if done correctly, a vegan diet can be a powerful tool for healthy living.

2. But there are some things to keep in mind

As good as it is, there are also some caveats:

• It is not easy to get all the amino acids (building blocks of protein) from plant sources alone.
• If not planned properly, some important nutrients can be deficient — such as iron, zinc, calcium, vitamin B-12, etc.
• The absorption capacity of plant-based iron or zinc is not as good as that of animal sources; this can lead to anemia.
• A very important source of calcium is milk, which is not in a vegan diet; therefore, calcium deficiency can occur.
• These are mainly caused when you just stop at “eating plant-based foods,” but don’t plan, so proper planning is essential.

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3. So, how to do a vegan diet properly?

Here are some tips to help you develop a vegan eating habit without getting slanted:

• You need to meet your protein needs according to your body weight and goals (such as weight loss, blood sugar control). Consider recipes that meet your protein needs from plant sources — such as lentils, beans, nuts, soybeans, soymeat, etc.
• Many pulses are low in essential amino acids, such as methionine or cysteine. But soybeans or nuts are high in them. So, for example, if you cook a pulse with soybeans or nuts, you will get the non-essential amino acids.
• Include nuts (walnuts, almonds), sunflower seeds, pumpkin seeds, flax seeds, etc., in your diet to meet your good fats and micro and macro nutrients (such as omega-3, micronutrients of various vitamins and minerals).
• If you want to follow a vegan diet for a long time, then definitely consult a nutritionist or a related expert. You should get some prescribed body tests done every three to four months to ensure your health.
• If necessary, use vitamin B-12, zinc, iron, and calcium supplements as per expert advice.

4. Following a vegan diet in your life

• Make small changes at first: Instead of going vegan completely overnight, eliminate animal sources occasionally; for example, one or two days a week. Then increase it gradually.
• Think about the difference in food recipes: Don’t just say “vegetarian only vegetables” — add vegetable-colored foods, nuts-seeds, and vitamin-rich fruits.
• Planning is important during busy times: When going out to eat, check in advance if there is a vegan menu; keep a list of restaurants that have them.
• Develop a habit of eating in moderation: Being vegan does not automatically mean eating less. Eat according to your body’s needs.
• Maintain regular light activity: Just changing your diet is not enough; add walking, jogging, stretching, or light exercise.
• Be patient: You may feel a sense of deprivation or slight discomfort in the first few weeks — that’s normal. Your body will adapt over time.

To my blog readers:

“You don't have to suffer — it just takes a little awareness and careful eating habits.” That's what I've done and found to be the case.

If you’re really looking to improve your health, weight control, or blood sugar control, a vegan diet can be a valuable option. But proper planning and expert advice are essential. Because just switching to plant-based sources doesn’t automatically mean everything will be fine.