Vegan Diet: What To Do And Avoid

A vegan diet is based on plants, including vegetables, grains, nuts, fruits, and foods made from plants. Vegans do not eat foods that come from animals, such as meat, dairy, eggs, and honey.

There are several types of vegans, including ethical vegans, who are against animal cruelty; environmental vegans, who want to minimize their impact on the planet; health vegans, who want to live a cleaner, healthier lifestyle; and religious vegans, who follow a vegan diet due to their spiritual beliefs.

For those new to veganism, here are some dos and don'ts to help you get started:

Dos:

- Eat whole plant-based foods such as veggies, fruits, whole grains, beans, nuts, and seeds.

- Drink plenty of water to help with the increased fiber intake.

- Supplement with vitamin B12, as this nutrient is commonly deficient in vegan diets.

- Experiment with new techniques, ingredients, and cooking styles.

Don'ts:

- Rely on processed vegan foods, which are often high in added sugar and fat and low in nutrients.

- Forget about protein. Include protein sources such as quinoa, almonds, lentils, and vegan protein powder in your meals.

- Give in to your cravings. It's okay to show yourself some patience and try again tomorrow if you give in.

- Give up on eating out. Many ethnic eateries offer delicious vegan dishes, including Indian, Middle Eastern, and Thai cuisines.

Do's and Don'ts of a Vegan Diet

Eat whole plant-based foods

Eating whole plant-based foods is one of the most important aspects of a vegan diet. It is essential to focus on quality plant-based foods to reap the full benefits of veganism.

Whole plant-based foods include a wide variety of unprocessed, nutrient-rich options, such as vegetables, fruits, whole grains, beans, lentils, nuts, seeds, herbs, spices, and healthy plant fats like avocado and coconut. These foods provide essential vitamins, minerals, fibre, and antioxidants, which offer numerous health benefits, including reduced risk of certain diseases and improved weight management.

• Experiment with different types of whole foods and include a variety in your meals. For example, stuff peppers with lentils, add cannellini beans to soup, or make chilli with kidney beans.
• Choose whole grains like quinoa, brown rice, and whole wheat bread instead of refined grains.
• Include a variety of nuts and seeds in your diet, such as almonds, walnuts, flaxseeds, and chia seeds. These provide healthy fats, protein, and essential vitamins and minerals.
• Increase your fruit and vegetable intake. Aim for at least five portions of a variety of fruits and vegetables every day.
• When snacking, opt for whole plant-based options like nuts, seeds, or fresh fruit.
• Be mindful of processed vegan foods, as they tend to be high in added sugar, fat, and additives, and low in important nutrients. Instead, focus on eating whole foods in their original form.
• Stay hydrated by drinking plenty of water. A high-fibre vegan diet will require adequate water intake to aid digestion and prevent constipation.

By incorporating these tips into your diet, you will be well on your way to a healthier vegan lifestyle, enjoying the benefits of a wide variety of whole plant-based foods.

Avoid vegan junk food

It's easy to fall into the trap of eating vegan junk food. With the rise of vegan options in supermarkets, cafes, and fast-food chains, it's becoming harder for vegans to embrace a whole-food plant-based diet. While it's great that veganism is becoming more accessible, it's important to remember that vegan junk food is still junk food.

A junk food vegan is someone who regularly consumes highly processed foods that are primarily made in science labs. Some popular choices include Oreo biscuits and vegan "cheeses".

Vegan junk food is often just as unhealthy, if not more unhealthy, than its non-vegan counterparts. It generally contains just as much added sugar and fat, and it contains almost no vitamins, minerals, or beneficial plant compounds.

For example, a vegan burger from KFC in the UK contains 2.91g of salt compared to 2.02g for their fillet burger or 1.97g for the Zinger burger. There is also more sugar and carbohydrates, and less protein in the vegan burger.

Salt is added to vegan fast foods to give the same meaty, rewarding sensation that would otherwise be missing. However, some people are less able than others to process salt due to their genetics. Around seven in 10 people are predisposed to increased blood pressure when salt intake is high, so it's important to be mindful of this.

• Vegan Chocolate Topping/Sauce: Instead of buying a product full of numbers and preservatives, try making a healthy 3-ingredient chocolate fudge sauce at home.
• Vegan Noodles: Avoid the highly processed and preservative-filled 2-minute noodles and opt for a simple, healthy, and flavorful recipe like black pepper stir-fried noodles.
• Vegan Cheese: Store-bought vegan cheese often contains lots of additives. Try making your own at home with a recipe like Sharp Vegan Cheddar Cheese Alternative by Go Dairy Free.
• Vegan Chocolate Biscuits: Oreos contain high fructose corn syrup, which is one of the worst sweeteners currently being made with GMO corn. Try making your own peppermint oreos dipped in dark chocolate at home.
• Vegan Ravioli: Store-bought ravioli often contains palm oil, which is known to cause deforestation and the slow extinction of certain species. Try making a mushroom and herb-filled fresh eggless, vegan pasta dough recipe at home.
• Vegan Ice Cream: Store-bought vegan ice cream is full of terrible sugars, oils, and preservatives. Try making your own chocolate and hazelnut vegan ice cream at home—it's easy and tasty!
• Vegan Butter: Nuttelex Original Spread is just a vegan version of margarine, which is not a healthy alternative to butter. Try making your own vegan butter at home with a simple recipe like this one from Vegan Baking.

In Conclusion

While it may be tempting to reach for that plant-based burger or those vegan cookies, remember that these options are still highly processed and can be just as unhealthy as their non-vegan counterparts. Instead, opt for making some healthier alternatives at home or choosing whole-food plant-based options.

Drink plenty of water

Water is an essential component of a healthy vegan diet. The recommended daily fluid intake is 6 to 8 cups or glasses per day. This is especially important for vegans because of the high fibre content in their diets. Fibre cannot be broken down by the body and must be eliminated. Water helps move fibre through the digestive system.

The body's ability to absorb fibre is also improved by drinking water. Aim for at least 16 ounces, four times a day. If you don't like plain water, you can add citrus slices, mashed fruit like berries, or fresh mint sprigs.

It is also important to remember that other drinks count towards your daily fluid intake. Tea, coffee, and juices can be included, but be mindful of the diuretic effects of caffeine and the sugar content of juices.

Water is crucial for maintaining a healthy body, and this is especially true when following a vegan diet. It aids digestion and absorption of nutrients, helping you get the most out of your meals.

Don't forget about protein

Protein is one of the essential nutrients that can be lacking in a vegan diet. It is important to include protein in your diet as you need it to power all the chemical reactions in your body.

The good news is that vegans can get protein from various plant sources. Here are some high-protein foods that you can include in your diet:

• Seitan: Also known as wheat meat or wheat gluten, seitan is a popular protein source for vegetarians and vegans. It has a texture and look similar to meat when cooked and provides about 25 grams of protein per 3.5 ounces or 100 grams.
• Tofu, tempeh, and edamame: These foods are all derived from soybeans, which are considered a whole source of protein. They provide your body with all the essential amino acids and contain about 12-20 grams of protein per 3.5 ounces or 100 grams.
• Lentils: Lentils are a great source of protein and fiber, providing over half of your recommended daily fiber intake in a single cup. They also contain folate, manganese, iron, antioxidants, and other health-promoting plant compounds.
• Beans: Most types of beans, including kidney, black, pinto, and chickpeas, contain about 15 grams of protein per cooked cup. They are also excellent sources of complex carbs, fiber, iron, folate, phosphorus, and several beneficial plant compounds.
• Nutritional yeast: Nutritional yeast is a deactivated strain of yeast that is sold commercially as a yellow powder or flakes. Half an ounce provides 8 grams of complete plant protein and is also an excellent source of zinc, magnesium, copper, and B vitamins.
• Ancient grains: Amaranth, quinoa, spelt, and teff are ancient grains that provide 8-11 grams of protein per cooked cup. They are also good sources of complex carbs, fiber, iron, magnesium, phosphorus, and other nutrients.
• Soy milk: Soy milk is made from soybeans and is usually fortified with vitamins and minerals. It contains 6 grams of protein per cup and is an excellent source of calcium, vitamin D, and vitamin B12.
• Oats and oatmeal: Half a cup of dry oats provides approximately 5 grams of protein and 4 grams of fiber. Oats also contain magnesium, zinc, phosphorus, and folate.
• Wild rice: Wild rice is not stripped of its bran, which is rich in fiber and vitamins and minerals. A cooked cup provides nearly 7 grams of protein.
• Chia seeds: Chia seeds are derived from the Salvia hispanica plant and contain 5 grams of protein and 10 grams of fiber per ounce. They are also high in iron, calcium, selenium, magnesium, omega-3 fatty acids, and antioxidants.
• Nuts, nut butter, and other seeds: Nuts and seeds are great sources of protein, fiber, healthy fats, and various vitamins and minerals. One ounce contains 5-7 grams of protein, depending on the variety.
• Protein-rich fruits and vegetables: While all fruits and vegetables contain protein, some have higher amounts. Good choices include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussels sprouts, which typically contain 4-5 grams of protein per cooked cup.

By including a variety of these high-protein plant-based foods in your diet, you can ensure that you are getting enough protein to support your health and fitness goals.

Veganise your usual meals

If you're feeling overwhelmed by the prospect of going vegan, or you're unsure what to eat, consider veganising your usual meals. Think about healthy omnivore meals, then replace the meat and dairy with plant-based options. For example, stuff peppers with lentils instead of ground turkey, add white beans to a soup instead of chicken, and make chilli with kidney beans instead of beef. In nearly any dish, from tacos to stir-fries, you can simply swap meat, poultry or seafood with beans or lentils.

To replace dairy, opt for "milks" made from almonds, coconut, or sunflower seeds, and use extra virgin olive or coconut oil instead of butter. In place of creamy dressings like Caesar and ranch, use tahini.

More Veganising Ideas

• Make a tofu scramble with black salt if you're missing a traditional egg breakfast.
• Use beans in place of meat in almost any recipe.
• Choose nuts and seeds that are full of protein, vitamins, minerals, and healthy fats.
• Use flaxseed with water as an alternative to eggs in vegan baked goods.
• Choose colourful fruits and vegetables, the more intense the colour, the more nutritious it is.
• Pick whole grains and pseudograins to keep your carbs on track while enjoying the benefits of high-fibre, highly nutritious foods.

Frequently asked questions