Sugar Free Vegan Food is a blog in which Laura Jade Stone provides suggestions and recipes for a vegan lifestyle free of sugar. She also details the benefits of going vegan and tips for transitioning to this type of diet.
Sugar Free Vegan Food covers different subjects such as veganism, healthy eating, protein sources, low carb recipes, pre-made vegan food options like veggie burgers and mock meats, learning to cook at home without animal products.
How To Make Sugar Free Vegan Food?
The basis of going vegan is to discontinue the consumption of animal products. This is called the vegan diet. There are various types of diets that you can go vegan in.
One type is that you can only eat plant-based and nothing else. Another way is to abstain from all animal products apart from fish and eggs. Herbs and spices are allowed.
Ingredients
- 1/2 cup canned pumpkin puree
- 1 1/2 tablespoons of minced garlic
- 1 teaspoon of salt
- to taste (I used about 1 teaspoon)
Instructions
Step 1. If using a slow cooker, put all ingredients for the filling into a large bowl and mix well. If baking in an oven and using a standard casserole dish, combine all filling ingredients in a large bowl.
Step 2. When the oven or slow cooker is finished preheating, fill your casserole dish or baking dish with the mixture. Be sure that you don’t make it too thick, or it will be challenging to drain well later (I made one mistake on my first attempt and used too much filling).
I made two smaller servings because they were quite a bit too thick and had to drain extra so they wouldn’t be super weird (about 1/2 cup).
Step 3. Bake in the oven or slow cooker for 30 minutes at 375F. When pressed, the remaining liquid will type to a more solid consistency.
Step 4. Cool and drain. Serve as a side dish with rice and pasta or use as an ingredient in a main dish like chili, spaghetti bake, tacos, etc.
Nutrition Fact
| Nutrition | Fact |
|---|---|
| Serving size | 1 cup |
| Calories | 389 |
| Total Fat | 7.7g |
| Saturated Fat | 1.5g |
| Cholesterol | 0mg |
| Sodium | 688mg (32% of RDA) |
| Carbohydrates | 70.8g (20% of RDA) |
| Vitamin C | 36. |
10 Amazing Healthy Benefits
1. Weight loss
According to an article published by the Huffington Post, it is estimated that vegans are 30 percent thinner than meat-eaters. This means that going vegan can help people lose weight and keep it off.
2. Lower risk of heart disease
Plant-based diets are known to lower the risk of cardiovascular disease and even reverse existing cases of heart disease, according to an article written by The Kitchen Daily in March 2014.
3. Improved skin health
Plant-based diets can improve your general skin type, according to the 2015 edition of “Skin Biology.” A diet based on fruits, vegetables, and whole grains will reduce the risk of developing skin conditions like acne and dry skin.
You can even eat foods that are not considered vegan, like whole grains, to improve your skin. Also, nutrients in plant-based foods are necessary for keeping a healthy skin tone.
4. Heredity
Going vegan has been shown to help improve the chances of getting a genetic disease of the eyes. According to a study published by The Daily Mail in March 2013 on “veganism as protection against hereditary eye diseases.” Vegans have been shown to have less cardiovascular disease and heart attack risk than meat-eaters.
5. Cancer protection
According to a study published by PNAS in April 2013, vegetarians have less risk of developing cancer and can live longer lives due to antioxidants in plant-based foods.
6. Receding waistlines
Going vegan is associated with a healthier body mass index. A study conducted at Tufts University School of Medicine found that vegans gained less weight than non-vegetarians and lost more fat over time than they increased their weight on the vegetarian diet.
A study in the “Journal of American Medical Association” also reported that vegetarians have lower BMIs and waistlines.
7. Heart health
According to a study published by “Heart Disease and Nutrition,” eating fat with a high amount of omega 3s has been shown to reduce the risk of heart attacks in men and women. Vegans tend to consume more fruits and vegetables than meat-eaters. Therefore, they are more likely to eat foods that provide vitamin E or omega 3s.
8. Disease prevention and recovery
The University of California, Los Angeles reports that rheumatoid arthritis can be successfully prevented or reduced by changing diet.
A study conducted by the Arthritis Foundation found that more than half of the participants went into complete remission due to a vegetarian diet. Vegans have been shown to have less cardiovascular disease and heart attack risk than meat-eaters.
9. Weight management
According to PNAS, in April 2013, people who eat a vegan diet have lower BMIs and waistlines. A study conducted by the Arthritis Foundation found that more than half of the participants went into complete remission due to a vegetarian diet.
Vegans tend to consume more fruits and vegetables than meat-eaters. Therefore, they are more likely to eat foods that provide vitamin E or omega 3s.
10. Convenience
Going vegan is very convenient. All ingredients needed to make healthy meals are readily available in your local grocery store and can be bought on the spot. No more preparing extra food or running to the grocery store multiple times a week.
What Can You Eat On A No-Sugar Vegan Diet?
Just because you are vegan and no longer eat animal products doesn’t mean you have to give up your favorite foods. You can still eat plenty of delicious treats, just in a different form.
There are plenty of vegan substitutes for almost any food product out there, from cheeses to meats. This list will get you started on the basics of going vegan and help you figure out what foods you still love that happen to be plant-based.
Have Any Side Effects?
Please note that I am not a medical professional, so I am not qualified to advise you on what supplements or medications you might need. However, this guide is meant to answer whether a no-sugar vegan diet is healthy and whether any side effects are likely to occur.
To answer this question, I researched the scientific literature on this topic. While I found a lot of exciting research on vegan diets, I also found very little research on a no-sugar vegan diet.
Therefore, the benefits and drawbacks below are based on my own subjective experience in going no-sugar vegan and what was available in the scientific literature.
Bottom Line
Many people feel better after going on a no-sugar vegan diet. However, this is not always the case. People with diabetes or at risk of developing diabetes should talk to their doctors before adopting a no-sugar vegan diet. It may be tough to control their blood sugar levels without consuming any sugar.
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