World Vegan Day 2026: Know what is the difference between Vegetarian and completely plant-based Vegan Diet and what are its health benefits?
World Vegan Day is celebrated every year on 1 November. Its objective is to make people aware about the safety, environment and health of animals. The trend of Vegan Diet has increased rapidly in the last few years. Many film stars and players are also adopting this diet. However, many people still do not know what Vegan Diet is and how it is different from the normal vegetarian diet. Let us know what is eaten in vegan diet, what things are avoided and what can be its benefits.
What is Vegan Diet?
Vegan diet is completely based on plants. No food items derived from animals are used in this. Normal vegetarian people do not eat meat and fish, but consume dairy products like milk, curd, ghee, cheese and butter.
At the same time, people adopting vegan diet also keep distance from milk, curd, cheese, ghee, butter, egg, meat and fish. Don’t even use honey, because it comes from bees. Many people adopting Vegan Lifestyle do not even use things made of leather, wool and silk.
What is eaten in Vegan Diet?
Not eating dairy products does not mean that there are less food options in the vegan diet. Many types of nutritious foods can be included in it.
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- Cereal: Wheat, rice, oats, millet and maize.
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- Pulses: Pigeon peas, moong, lentils, gram and kidney beans.
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- Fruits and Vegetables: Apple, banana, orange, papaya, spinach, broccoli and seasonal vegetables.
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- Dry Fruits: Almonds, walnuts, cashews and peanuts.
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- Protein Sources: Soybeans, tofu, gram, pulses and beans.
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- Plant-Based Milk: Soy milk, almond milk, oat milk and coconut milk.
Tofu can be used in place of normal cheese. Similarly, in tea and coffee, plant-based milk is used instead of cow or buffalo milk.
What are the benefits of adopting a vegan diet?
Vegan diet adopted correctly can be beneficial for health. It includes fruits, vegetables, pulses and whole grains, which contain good amount of fiber.
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- Beneficial for heart health: Plant-based foods do not contain dietary cholesterol. A balanced vegan diet can help in reducing LDL i.e. bad cholesterol.
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- Help in controlling weight: Fruits, vegetables and whole grains are high in fiber. This makes the stomach feel full for a longer time and can help in controlling weight.
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- Blood Sugar Control: Food rich in fiber can help control blood sugar. in some people this Type-2 Diabetes The risk may also be reduced.
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- Improves digestion: Fruits, vegetables and pulses are good sources of fiber. Their consumption can help in keeping the digestive system better and reducing the problem of constipation.
Keep these things in mind while adopting Vegan Diet
The benefits of vegan diet are available only when it includes all the essential nutrients. By giving up milk and other dairy products, Vitamin B12, Calcium And Vitamin D There may be a shortage. Other than this Iron, Zinc And Omega-3 It is important to fulfill the needs also.
For this, include fortified foods, pulses, beans, nuts and seeds in the diet. For Vitamin B12, you may need to take supplements through fortified foods or as per doctor’s advice. It is better to take advice from a nutrition expert before making major changes in the diet.