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  1. Vegane Ernährung bedeutet, auf Fleisch und Fisch sowie auf alle tierischen Erzeugnisse zu verzichten, also unter anderem auf Milchprodukte, Eier und Honig. Strenge Veganer und Veganerinnen nutzen zusätzlich keine Wolle und tragen kein Leder.

    • AOK-Die Gesundheitskasse
    • Overview
    • What is the vegan diet?
    • Different types of vegan diets
    • Vegan diets can help you lose weight
    • Vegan diets, blood sugar, and type 2 diabetes
    • Vegan diets and heart health
    • Other health benefits of vegan diets
    • Foods to avoid
    • Foods to eat
    • Risks and how to minimize them
    • GeneratedCaptionsTabForHeroSec

    The vegan diet has become very popular. More and more people have decided to go vegan for ethical, environmental, or health reasons.

    This type of diet may result in various health benefits, including improved blood sugar control and heart health. It can also help you lose weight, if that’s your goal.

    But a diet based exclusively on plant foods may, in some cases, increase your risk of nutrient deficiencies.

    That’s where this detailed beginner’s guide to the vegan diet comes in. It aims to cover everything you need to know, so you can follow a vegan diet in a healthful way.

    Veganism is defined as a way of living that attempts to exclude all forms of animal exploitation and cruelty, whether for food, clothing, or any other purpose.

    That’s why a vegan diet avoids all animal products, including meat, eggs, and dairy.

    People choose to follow a vegan diet for various reasons. These usually range from ethics to environmental concerns, but they can also stem from a desire to improve health.

    Summary

    There are different varieties of the vegan diet. The most common include:

    •Whole food vegan diet. This diet is based on a wide variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds.

    •Raw food vegan diet. This diet is based on raw fruits, vegetables, nuts, seeds, or plant foods cooked at temperatures below 118°F (48°C) (1).

    •80/10/10 diet. The 80/10/10 diet is a raw food vegan diet that limits fat-rich plants such as nuts and avocados and relies mainly on raw fruits and soft greens instead. It is also referred to as the low fat, raw food vegan diet or fruitarian diet.

    •Starch solution. This is a low fat, high carb vegan diet similar to the 80/10/10 diet, but it focuses on cooked starches like potatoes, rice, and corn instead of fruit.

    •Raw till 4. This low fat vegan diet is inspired by the 80/10/10 diet and starch solution. Raw foods are consumed until 4 p.m., with the option of a cooked plant-based meal for dinner.

    Vegans tend to be thinner and have a lower body mass index (BMI) than non-vegans (2, 3).

    This might explain why an increasing number of people turn to vegan diets as a way to lose weight.

    Part of the weight-related benefits vegans experience may be explained by factors other than diet. These may include healthier lifestyle choices, such as physical activity, and other health-related behaviors.

    However, several randomized controlled studies, which control for these external factors, report that vegan diets are more effective for weight loss than the diets they are compared to (4, 5, 6, 7, 8, 9, 10, 11, 12, 13).

    Interestingly, the weight loss advantage persists even when whole food diets are used as control diets.

    These include diets recommended by the American Dietetics Association (ADA), the American Heart Association (AHA), and the National Cholesterol Education Program (NCEP) (4, 5, 6, 7).

    Adopting a vegan diet may help keep your blood sugar in check and type 2 diabetes at bay.

    Several studies show that vegans benefit from lower blood sugar levels, higher insulin sensitivity, and up to a 78% lower risk of developing type 2 diabetes than non-vegans (14, 15, 16, 17).

    In addition, vegan diets reportedly lower blood sugar levels in people with diabetes up to 2.4 times more than diets recommended by the ADA, AHA, and NCEP (5, 6, 18).

    Part of the advantage could be explained by the higher fiber intake, which may blunt the blood sugar response. A vegan diet’s weight loss effects may further contribute to its ability to lower blood sugar levels (4, 6, 9, 10).

    Summary

    Vegan diets seem particularly effective at improving markers of blood sugar control. They may also lower the risk of developing type 2 diabetes.

    A vegan diet may help keep your heart healthy.

    Observational studies report that vegans may have up to a 75% lower risk of developing high blood pressure and 42% lower risk of dying from heart disease (16, 19).

    Randomized controlled studies — the gold standard in research — add to the evidence.

    Several report that vegan diets are much more effective at reducing blood sugar, LDL (bad) cholesterol, and total cholesterol than diets they are compared with (4, 5, 9, 20, 21).

    These effects could be especially beneficial since reducing blood pressure, cholesterol, and blood sugar may reduce heart disease risk by up to 46% (22).

    Summary

    Vegan diets are linked to an array of other health benefits, including benefits for:

    •Cancer risk. Vegans may benefit from a 15% lower risk of developing or dying from cancer (20).

    •Arthritis. Vegan diets seem particularly effective at reducing symptoms of arthritis such as pain, joint swelling, and morning stiffness (23, 24, 25).

    •Kidney function. People with diabetes who substitute meat for plant protein may reduce their risk of poor kidney function (26, 27, 28, 29, 30, 31).

    •Alzheimer’s disease. Observational studies show that aspects of the vegan diet may help reduce the risk of developing Alzheimer’s disease (32, 33).

    That said, keep in mind that most of the studies supporting these benefits are observational. This makes it difficult to determine whether the vegan diet directly caused the benefits.

    Vegans avoid eating any animal foods, as well as any foods containing ingredients that come from animals. These include:

    •Meat and poultry: beef, lamb, pork, veal, horse, organ meat, wild meat, chicken, turkey, goose, duck, quail, etc.

    •Fish and seafood: all types of fish, anchovies, shrimp, squid, scallops, calamari, mussels, crab, lobster, etc.

    •Dairy: milk, yogurt, cheese, butter, cream, ice cream, etc.

    •Eggs: from chickens, quails, ostriches, fish, etc.

    •Bee products: honey, bee pollen, royal jelly, etc.

    Health-conscious vegans substitute animal products with plant-based replacements, such as:

    •Tofu, tempeh, and seitan. These provide a versatile protein-rich alternative to meat, fish, poultry, and eggs in many recipes.

    •Legumes. Foods such as beans, lentils, and peas are excellent sources of many nutrients and beneficial plant compounds. Sprouting, fermenting, and proper cooking can increase nutrient absorption (34).

    •Nuts and nut butter. Unblanched and unroasted varieties are good sources of iron, fiber, magnesium, zinc, selenium and vitamin E (35).

    •Seeds: Hemp, chia, and flaxseeds contain a good amount of protein and beneficial omega-3 fatty acids (36, 37, 38).

    •Calcium-fortified plant milk and yogurt. These help vegans achieve their recommended dietary calcium intake. Opt for varieties also fortified with vitamins B12 and D whenever possible.

    Favoring a well-planned diet that limits processed foods and replaces them with nutrient-rich ones is important for everyone, not only vegans.

    That said, those following poorly planned vegan diets are particularly at risk of certain nutrient deficiencies.

    Studies show that vegans are at a higher risk of having inadequate blood levels of vitamin B12, vitamin D, long-chain omega-3s, iodine, iron, calcium, and zinc (44, 45, 46, 47, 48, 49, 50, 51, 52, 53, 54, 55, 56).

    Not getting enough of these nutrients is a concern for everyone, but it may pose a particular risk to those with increased requirements, such as children or people who are pregnant or nursing.

    Your genetic makeup and the composition of your gut bacteria may also influence your ability to derive the nutrients you need from a vegan diet.

    One way to minimize the likelihood of deficiency is to limit the amount of processed vegan foods you consume and opt for nutrient-rich plant foods instead.

    Learn what a vegan diet is, its types, benefits, and drawbacks. Find out how to plan, shop, and cook vegan meals, and what supplements you may need.

  2. 11. Jan. 2022 · Veganism is a lifestyle that excludes all animal products and aims to limit animal cruelty and exploitation. Learn why people go vegan, what they eat, and how to plan a balanced vegan diet.

  3. Eine gesunde vegane Ernährung setzt sich hauptsächlich aus Gemüse und Früchten, Vollkorngetreide und Kartoffeln, Hülsenfrüchten und anderen Proteinquellen, und einer kleinen Menge an Nüssen, Kernen, Samen und anderen hochwertigen Fettquellen zusammen.

  4. 19. Aug. 2024 · Immer mehr Menschen ernähren sich vegan – der Trend scheint ungebrochen. Wie es gelingt, auch bei einer rein pflanzenbasierten Ernährungsweise optimal mit allen Nährstoffen versorgt zu sein, führt die Gießener vegane Lebensmittelpyramide anschaulich vor Augen.

  5. Viele Menschen verzichten auf tierische Produkte und ernähren sich vegan. Aber ist eine rein pflanzliche Ernährung überhaupt gesund? Die Wissenschaft liefert Antworten auf die gängigsten Fragen.

  6. 28. Feb. 2024 · Wie funktioniert eine vegane Ernährung und worauf solltest du unbedingt achten? Warum sind vegane Nahrungsmittel so gesund und wie kann eine vollwertig pflanzliche Ernährungsform vielen Krankheiten vorbeugen?

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