WHAT HAP­PENS WHEN...

...you go ve­gan

Women's Health (UK) - - CONTENTS -

1 HUNGER GAMES

Come 3pm, that meat-eat­ing mate may be trolling you, but you’ll have al­ready started reap­ing the re­wards. Ve­g­ans tend to have lower blood­sugar lev­els and a lower risk of type-2 di­a­betes. Plus, plant protein is linked with im­proved in­sulin reg­u­la­tion, mean­ing you’re less likely to reach for the bis­cuit tin for a midafter­noon boost.

2 B WISE

‘But where do you get your protein?’ Bore off – ever heard of chick­peas? That said, be aware that some nu­tri­ents are harder to come by on a ve­gan diet, such as vi­ta­min B12. It isn’t pro­duced by plants, so the Ve­gan So­ci­ety rec­om­mends tak­ing a 10mcg sup­ple­ment daily. Al­ter­na­tively, get it via for­ti­fied ce­re­als and alt-milk prod­ucts, in­clud­ing soy, oat and al­mond.

3 GUT FEEL­ING

Sans meat and fish, you’ll prob­a­bly be chow­ing down on much more fi­bre than the av­er­age om­ni­vore – and your stom­ach will thank you for it. ‘Your gut mi­crobes’ favourite nutri­ent is di­etary fi­bre, which plant-based foods are packed with,’ says Dr Me­gan Rossi (@theguthealth­doc­tor). ‘A diet rich in these has been shown to keep weight in check and boost your mood, too.’ #Plant­based and thriv­ing.

4 SHELF LIFE

Load­ing up on fruit and veg­eta­bles will sus­tain you in the (re­ally) long term, cut­ting your risk of heart dis­ease by up to 42%. Mul­ti­ple stud­ies show that ve­gan di­ets are also more ef­fec­tive than typ­i­cal West­ern ones (think: beige) at low­er­ing choles­terol lev­els. There’s even ev­i­dence to sug­gest a plant-based diet could help ease arthri­tis. Bone-us.

5 GRAIN GAINS

Build­ing mus­cle? Lis­ten up. ‘Vi­ta­min D helps to reg­u­late cal­cium in the body – a lack of both can lead to is­sues with bone den­sity and mus­cle weak­ness,’ says PT Abi­gail Dew­berry. This can be a risk if you’re cut­ting out dairy. ‘Re­gard­less of your train­ing goals, make sure you’re get­ting enough of these nu­tri­ents – from pulses, dried fruit and for­ti­fied alt-milks.’ D-light­ful.

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