Thursday, March 8, 2018

Contribution From Freelance Writer Jess on Staples of a Vegan Diet

I love the articles from Jess, and I hope you are enjoying them also !!!  This is a GREAT article on  the top 5 staples of a vegan diet !  THANKS again Jess !!!!!

Top 5 Staples of a Vegan Diet  

Veganism comes with a heap of health benefits that range from normal blood pressure, good energy levels, and reducing the risk of developing cancer.  In fact, studies from Loma Linda University find that vegans have lower rates of cancer than vegetarians and meat-eaters. Not to mention, 34% of vegan women have lower rates of female cancers such as cervical, breast, and ovarian cancer. 

When transitioning to a vegan diet, you might feel the need to use substitutes for animal products. However, fake meat products are often highly processed and even considered as junk food. With the right ingredients, a vegan diet can be as delicious as any other.

Check out these top 5 staples of a Vegan diet.

Healthy Fish-Free Oils

Omega-3 fatty acids are vital for a healthy brain, heart, skin and joint health. While fish is a well-known source of fatty acids, there are other ways of getting your required daily intake that do not have the cholesterol and toxins that can be present in fish.

 Oils like extra-virgin olive and canola oil provide heart-healthy nutrients such as polyunsaturated and monounsaturated fats. In fact, flaxseed oil, walnuts, and canola are rich in omega-3 fats – making them one of the best options for anti-inflammatory diets and cooking oil.

Vegan-Style Calcium

Did you know that you could still increase your calcium intake without supporting the dairy industry? There are plenty of vegan milk alternatives including hemp, coconut, rice, soy, almond, and cashew milk to keep your taste buds excited. Not to mention, all of which are high in nutrients and low in calories.  If you want to increase fibre, coconut is also rich in B vitamins.

Agave Nectar

Looking to satisfy your sweet tooth the natural way? Try Agave nectar instead of honey. This natural ingredient contains high levels of fructose, which won’t raise your blood sugar levels and is found to be sweeter than honey. You can add a teaspoon of Agave to your morning tea or in a smoothie.

Nuts and Seeds

Aside from the healthy heart benefits and a longer lifespan, nuts are highly versatile and a must-have ingredient in any vegan diet. You can add pine nuts to your favorite pesto sauce, mix peanuts to coconut balls, and toss walnuts into lively salads – the options are endless.

Add Spice to Your Life

Spices like cumin, cayenne, and turmeric will provide a smoky flavor while cinnamon adds a nice touch to sweet desserts. Additionally, all it takes is a few herbs and spices to give your simple ingredients a burst of flavor.

Incorporate these staple items into your daily meal plan. Don’t be afraid to try new ingredients and make your own stock from scratch. Once you discover the endless possibilities of flavor, living a clean vegan lifestyle will help you stay healthy and avoid deficiencies in nutrients.

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