What is Veganism?

Veganism is known as an extreme form of vegetarianism. It is a practice of excluding the use of animal products, particularly in the diet. According to studies, Around 500 BCE, Greek philosopher and mathematician Pythagoras of Samos first mentioned vegetarianism.

In 1847 in England, the first vegetarian society was formed and after 3 years the inventor of the Graham cracker, Rev. Sylvester Graham, co-founded the American Vegetarian Society.

In November 1944, Donald Watson, a British woodworker coined the term “vegan” to describe individuals who are not eating eggs, honey and milk, butter and cheese of animals.

What is Veganisim?

The Vegan society define this as “a way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose.”

What is a Vegan Diet?

Vegan diets include only plant-based foods. Vegans do not use animal products such as leather, fur, silk, wool, cosmetics and do not eat animal products such as eggs, dairy products and honey.

Vegan Grocery Shopping List To Consider For Beginners

FRESH FRUITS

Apples, Pears, Kiwis, Oranges, Grapefruit, Lemons, Limes, Peaches, Plums, Nectarines, Bananas, Raspberries, Blackberries, Watermelon, Honeydew, Cantaloupe, Apricots, Mangoes, Cherries, Strawberries, Blueberries, Strawberries, Nectarines, Cherries, Lemons, Limes, Dragonfruit, Lychee, Pineapple, Passion Fruit, Durian, Guava, Jackfruit, Oranges, Clementines, Apricot, Honeydew and Papaya.

FROZEN

Strawberries, Raspberries, Blueberries, Mixed berry blends, Sweet cherries, Mango and Mixed fruit blends.

DRIED

Raisins, Currants, Cranberries, Apricots, Dates, Figs and Apple slices.

VEGETABLES

FRESH

Broccoli, Carrots, Celery, Cauliflower, Cucumbers, Snap peas, Avocado and Tomatoes and Bell peppers

FRESH

Zucchini, Mushrooms, Squashes, Garlic, Asparagus and Kale

FRESH

Baby kale, Baby spinach, Romaine, Butter lettuce, Asparagus,Spinach,Corn,Peas,Edamame, Stir-fry mixes, Leaf lettuce and Salad mixes

VEGAN PANTRY

SWEETENERS

Organic cane sugar, Agave syrup, Maple syrup, Molasses, Coconut sugar, Fruit preserves, Dates, Dried fruits, Dark chocolate chips

Stevia

FLAVORS, HERBS And SPICES

Basil, Oregano, Thyme, Cumin, Turmeric, Chili powder, Cinnamon, Salt and Pepper

Pepper

CONDIMENTS

Salsa, Hummus, Soy sauce, Sriracha, Mustard, Vegan mayo, Vegetable bouillon, Nutritional yeast, Lemon and lime juice, white, balsamic Vinegar

COOKING And BAKING

Whole grain flour, Baking powder, Baking soda, Corn starch, Apple cider vinegar, Coconut oil, Earth Balance Butter, Ground Flax Seed and Yeast, Arrowroot Powder, Pure Vanilla Extract, Shredded Coconut, Coconut Flakes, Vital Wheat Gluten, Chickpea flour, Quinoa flour, Coconut flour and Almond flour

GRAINS, BEANS and LEGUMES

100% WHOLE WHEAT

Bread, Tortillas, English muffins, Bagels, Pitas and Pasta

WHOLE GRAINS & STARCHES

Oatmeal (quick, rolled, or steel-cut), Brown rice, Quinoa, Seitan (wheat gluten), Sweet potatoes and Russet potatoes

BEANS AND LEGUMES

Canned and dry Chickpeas, canned and dry Black beans, adzuki beans, black-eyed peas,  fava beans, kidney beans, lima beans, mung beans, navy beans, peanuts, peas, pinto beans, split peas, string beans, white beans Kidney beans, dry Lentils, Hummus, lentil, bean, or vegetable based Veggie burgers and frozen Edamame

SOY PRODUCTS

Firm tofu, Soft or silken tofu, smoked or marinated tofu, Tempeh and Soy milk

HEALTHY FATS

HIGH FAT FOODS

Avocado, Edamame, Coconut milk, Dark chocolate, Olives, Hummus

OILS

Coconut oil, Flaxseed oil, Sesame oil, Olive oil, Canola oil, Butter Vegan and Butter margarine

NUTS

Peanut butter, Almond and nut butters, Almonds, Cashews, Walnuts, Pecans, Cashews

SEEDS

Sunflower seeds, Hazelnuts, Sunflower seed butter, Hemp seeds, Flaxseed, Pumpkin seeds, Chia seeds, Ground flax seeds, Sesame seeds, Quinoa Sesame butter Tahini and teff

NON-DAIRY PRODUCTS

MILK

Coconut milk, Rice milk, Hemp milk, Flax milk, Soy milk, Almond milk, Cashew milk and Oat milk

YOGURT/CHEESE/BUTTER

Soy, almond, coconut yogurt, Tofu desserts, Vegan butter, margarine, Vegan cheese shreds and slices, Vegan cream cheese, Nutritional yeast

Veganisim

The number of people becoming vegan is on the rise. Some of this can be equated to Veganuary; The name “Veganuary” is a portmanteau of “vegan” + “January”. “Since 2014, Veganuary has inspired and supported close to one million people in 192 countries to try vegan for January – and beyond.Every January people around the World give up meat and dairy products.” the website states.

Top Health Benefits Of A Vegan Lifestyle That You Should Know

Vegan Diet is Richer in Certain Nutrients

Low-fat vegan diet was shown to be associated with greater decreases in protein, fat, saturated fat and cholesterol intakes and greater increases in beta-carotene, carbohydrate, fiber and total Vitamin A intake. According to studies, low-fat vegan diet can also improve glycemic control and cardiovascular risk factors in a randomized clinical trial in individuals who have type 2 diabetes.

Reduce Body Weight And Cardiovascular Risk

Vegan diets have a natural tendency that can help to reduce calorie intake, which is effective in promoting weight loss, lowering body mass indexes (BMIs) and reducing cardiovascular risk.

Lower Blood Sugar Levels And Improve Kidney Function

Vegans have higher insulin sensitivity and lower blood sugar levels. It also shows that vegans have 50–78% lower risk of developing type 2 diabetes.

Lower Risk of Heart Disease

According to studies, eating legumes, fiber, vegetables and fresh fruits can help to lower the risk of heart disease.

Vegan Diet Can Reduce Arthritis Pain

Studies show that vegan diet can significantly decrease symptoms of osteoarthritis and rheumatoid arthritis.

Healthier Skin

Vegan Diet can benefit your skin to glow and become healthier because it restricts your dairy intake and encourages you to eat foods high in antioxidants such as vegetables and fruits.

Improves Mood

The Physicians Committee for Responsible Medicine (PCRM) study shows that 3,486 people participants over a five-year period who ate whole, plant foods are reported to have fewer depression symptoms.

Improve Physical Fitness Levels

Vegans have an improved physical fitness level compared to individuals eating meat. Aside from the protein levels they have for stronger muscles, they also have nutrients that can help to support recovery period.

Insurance

Claims that vegans and vegetarians are healthier people with lower likelihoods of dying early has caused some life insurance providers to reward these individuals.