Vegan diets are automatically low in calories?
This is a question I am asked often as a dietician and nutritionist. This is a misconception: All vegan diets have low calories. This article will explore vegan diets and debunk this myth. This article will help you gain clarity and better understand your diet choices.
Caloric content in vegan diets: Understanding it is important
Understanding that all vegan diets do not have the same calorie count is important. Plant-based food generally contains fewer calories than dairy and meat products. This is why vegan diets seem to be low in calories. It's important to remember that heavily processed and fried vegan food can contain unhealthy fats.
Adopting a vegetarian diet has many benefits, including a reduction in animal cruelty and improved heart health. It may also reduce the risk of some cancers. It's important to make sure that you are eating a well-balanced, nutrient dense vegan diet, and not just concentrating on its caloric value.
How to Start a Vegan Balanced Diet
Making conscious choices about your diet is the first step to a healthy vegan lifestyle. By choosing whole food over processed vegan products, you can ensure that you get the nutrition you need while avoiding excess calories. The Journal of Geriatric Cardiology published research that suggests a plant-based lifestyle can lead to improved health. However, it stresses the importance of eating healthy plant foods.
Vegan Foods with Low Calorie Examples
- Legumes: Rich in fiber and protein, lentils will keep you fuller for longer without consuming many extra calories.
- Quinoa is an excellent source of complete proteins and low calories.
- Broccoli is low in calories and rich in vitamins, fiber, and minerals.
- Berries are a great sweet snack or treat. They're high in antioxidants, and have fewer calories than most other fruits.
- Spinach is a leafy vegetable that's low-calorie and packed with nutrition.
- Sweet potatoes: Although they contain more calories, sweet potatoes provide important nutrients and are very filling.
- Cucumbers contain a lot of water and are low in calories.
- Apples are a healthy snack with low calories that will keep you full between meals.
- Tofu contains a lot of protein, but is also low in calories. It's a mainstay in vegan diets.
- When eaten moderately, Almonds can provide a healthy, balanced diet with low calories.
Other Tips on a Low Calorie Vegan diet
Portion control is crucial to maintaining a vegan diet low in calories. It's also important to balance macronutrients--carbohydrates, proteins, and fats--correctly. Exercise and good sleeping habits contribute to your overall health, which helps you manage weight. Staying hydrated is also important. We can mistakenly confuse thirst with hunger, and consume unnecessary calories.