THIS IS WHY YOUR BODY TRANSFORMS WHEN YOU GO VEGAN

Is a vegan diet for you? Studies show that the health benefits far outweigh any negative connotations about the diet. You may have heard of all the perks of going vegan - clearer skin, better digestion, lowering your carbon footprint - but what does a vegan diet actually do for your body? Here is a realistic breakdown of all the perks - and the caveats - of a vegan diet:

THE PERKS:

1. BOOSTING YOUR PROTEIN INTAKE: Most plant-based vegan foods will be great fiber sources. From meat alternatives to legumes and grains, you never run out of places to get your fiber from. A high fiber diet full of proteins can stabilize blood sugar, improve heart health, and improve digestion.

2. GOOD FOR HEART HEALTH: The great thing about a vegan diet is that it is the greatest defense against high cholesterol eliminating saturated fats found in dairy and meat, trans fat, and cutting down on processed foods. Because the diet is packed with potassium and low on sodium it is also ideal for keeping blood pressure down.

3. REDUCE CANCER RISK: While no foods will make you completely immune to cancer, a plant-based diet is equipped to fight against the prospect of it. Vegetables are integral to cell health and protecting the cells from damage. Fruits also have antioxidants that are associated with reducing oxidative stress and boosting your immune system. Grains and legumes keep you at a healthy weight further reducing the risk of cancer.

4. WEIGHT LOSS: Vegan foods can serve the same function as caloric restricted diets. A vegan diet is full of plant-based foods that are naturally less dense with calories. Vegan foods being packed with water and protein helps you feel fuller after a meal. It also reduces the chance of obesity.

THE CONCERNS:

1. HITTING YOUR NUTRIENT QUOTA: If you are iron deficient or already struggle to get all your nutrients in, navigating a vegan diet may require a little finesse and strategy from your physician. Most notably, it is hard to get the vitamin B12 unless through fortified foods and supplements. However, you can create a dietary plan that fills in those gaps and allows you to get your intake of iron, zinc, calcium, vitamins, and omega 3 fats.

2. GETTING ALL YOUR PROTEIN: The idea that you can't get all your proteins from a a vegan diet is a myth. You can get them; it just may be in differing amounts. All plant-based foods have amino acids; some have the complete protein profile while others (wheat-based foods and grains) may be lacking in a certain amino acid. However, despite an incomplete amino acid profile, these foods can still be high in protein, and you can get your intake just by pairing protein sources together.

3. GAS/BLOATING: Beans, lentils, tofu, yogurt - all good foods that have health benefits. However, a fiber packed diet can cause some discomfort when it comes to digestion. To reduce gas and bloating, slowly incorporating fiber into your diet will help.

A vegan diet does more for the body and the mind than most people realize. You may have to practice preparing and cooking vegan foods and read up on how you can get all your nutrient needs met but it is ultimately rewarding. A vegan diet isn't just great for the planet and the animals - it also helps you be the healthiest version of you.

Sources:

Eating Well, "What Happens to Your Body on a Strictly Vegan Diet" via Deborah Murphy M.S., RDN