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abnormal blood glucose level Diabetes is a lifelong condition that causes a person's blood sugar level to become too high. Learn about type 2 diabetes symptoms and ...

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Barley pilaf with tofu

Thinking of going vegan?

According to Vegan Life Magazine, the number of vegans in the UK has risen by a whopping 350 per cent over the past decade, with veganism becoming one of the fastest-growing lifestyle choices.

But is following a vegan diet healthy, and can it provide all the nutrients your body needs – especially if you''veganism is 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. Vegans follow a plant-based diet avoiding all animal foods such as meat (including fish, shellfish and insects), dairy, eggs and honey – as well as products like leather and any tested on animals''s possible that your carbohydrate intake may increase when you switch to a vegan diet. However, you can still watch your portions and always look for low glycaemic index (GI) options and pick foods that are high in fibre. The GI is a measure of how quickly carbohydrate is absorbed – the quicker it is, the higher the GI.

Vitamins

The body needs vitamin B12 to maintain healthy blood and a healthy nervous system. We get vitamin B12 from food but it is only found naturally in animal products. However, many vegan foods are fortified with B12 to compensate for this. The Vegan Society recommend that you should eat a food fortified with B12 at each meal, or take a supplement that contains at least 10 micrograms of B12 each day in order to stay healthy. Fortified foods and/or supplements are the only reliable sources of B12 in a plant-based diet.

Vegan foods fortified with B12 include:

  • some plant milks and yogurts
  • some breakfast cereals
  • some spreads
  • yeast extract.

Calcium

It’s also important to ensure that a vegan diet contains enough calcium, which is important for strong bones. Calcium is needed throughout life, but particularly while bones are still growing until around the age of 25. you should choose dairy alternatives, such as plant-based milks and yogurts which the 1 last update 08 Jul 2020 are fortified with calcium.It’s also important to ensure that a vegan diet contains enough calcium, which is important for strong bones. Calcium is needed throughout life, but particularly while bones are still growing until around the age of 25. you should choose dairy alternatives, such as plant-based milks and yogurts which are fortified with calcium.

Vegan foods fortified with calcium include:

  • almonds
  • oranges
  • kale
  • red kidney beans
  • chickpeas
  • tahini
  • some fortified foods (e.g. wholegrain breads).

You may have heard that spinach is a good source of calcium. Unfortunately, although it does contain calcium, it also contains chemicals which bind to the calcium and therefore make it difficult for the body to absorb. Don''s important to include them on a regular basis in order to get adequate amounts of Omega-3 fatty acids. You may want to consider taking a supplement, but make sure you choose one which is suitable for vegans.

Iron

As meat is rich in iron, some people following a vegan diet may be concerned that they won''s possible to ensure it’s both healthy and balanced. As well as offering a number of potential health benefits, particularly for people with diabetes, the good news is that it’s never been easier to begin.

Vegan recipes

Wherever you might be in your journey, from complete veganism to simply reducing animal products and increasing plant-based meals, here are a selection of some delicious recipes to try:

You can also type '' into our recipe search bar and check out any delicious recipes which feature this logo.

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