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A vegan diet focuses on plant-based foods and beverages and excludes all animal products. The goal is to eliminate the use and harm of living beings. While vegetarians still eat dairy and eggs, vegans remove any and all animal byproducts and foods that involve animals in their processing methods. Meat, poultry, fish, and dairy are taken off the plate and replaced with veggies, fruits, beans, nuts, and grains. Many people apply its principles beyond food, steering clear of clothes, makeup, personal care items, medications, and entertainment options that exploit animals or use animal products. We should also note that a vegan diet is not automatically a low carb or low fat diet. To boost your vitamin intake, mineral absorption, or gut health, add fermented foods like seaweed, kimchi, sauerkraut, and miso paste, plus a source of vitamin B like nutritional yeast, which adds a cheesy taste. Check packaged food labels for words like castoreum, casein, lactose, rennet, shellac, and whey.
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Vegan and vegetarian diets appear to be among the top food trends, but there is evidence that some people have been eating a predominantly plant-based or vegetarian diet for centuries. Essentially, individuals who follow a vegan diet have opted to remove all animal-based foods from their diet. Many choose vegan clothing, household items and personal care items as well. Most individuals who adopt a vegan diet are doing so for the perceived health benefits or to advocate for animal rights. Vegan diets are made up of only plant-based foods. This type of diet includes fruits, vegetables, soy, legumes, nuts and nut butters, plant-based dairy alternatives, sprouted or fermented plant foods and whole grains. They also are devoid of animal byproducts such as honey made by bees and lesser-known animal-based ingredients like whey, casein, lactose, egg white albumen, gelatin, carmine, shellac, animal-derived vitamin D3 and fish-derived omega-3 fatty acids. The foods emphasized in a vegan diet are rich in many nutrients like vitamins A, C, E and K, fiber, antioxidants and phytonutrients. Vegan diets have been studied for their impact on human health.