Vegan Diet: A Guide To Getting Started

A vegan diet is a plant-based diet that excludes all animal products, including meat, eggs, and dairy. Vegans tend to eat more fruits and vegetables than omnivores, which means their diets are loaded with fiber, plant protein, and minerals.

There are several health benefits to following a vegan diet, including improved blood sugar control and heart health. It can also help with weight loss. However, it is important to ensure that a vegan diet is well-planned to include all the essential nutrients, as vegans are at risk of missing out on certain nutrients such as protein, calcium, omega-3 fatty acids, zinc, vitamin B12, and vitamin D.

There are different types of vegan diets, including the whole food vegan diet, the raw food vegan diet, and the vegan keto diet. It is important to be consistent and build a vegan diet around nutrient-rich plant foods rather than heavily processed ones to reap the health benefits.

What foods to eat

A vegan diet is based on plants, including vegetables, grains, nuts, fruits, and foods made from plants. Here are some of the foods vegans can eat to maintain a healthy and balanced diet:

Vegetables

Vegans should eat plenty of vegetables, particularly dark, leafy greens such as spinach, kale, watercress, bok choy, and mustard greens, which are rich in iron and calcium. Other good options include broccoli, cabbage, okra, bell peppers, zucchini, carrots, and tomatoes.

Fruits

Fruits are an essential part of a vegan diet, with berries, blueberries, sweet potatoes, avocados, oranges, and tomatoes being good choices. It is recommended to eat at least five portions of a variety of fruits every day.

Legumes

Legumes, including beans, lentils, peas, and chickpeas, are excellent sources of protein and other nutrients. They can be included in various dishes, such as salads, soups, and curries.

Whole Grains

Whole grains such as brown rice, quinoa, farro, oats, and whole-wheat bread are a good source of complex carbohydrates, fibre, iron, and B vitamins. They can help keep blood sugar levels stable and provide a feeling of fullness.

Nuts and Seeds

Nuts and seeds, such as walnuts, almonds, sunflower seeds, pumpkin seeds, chia seeds, hemp seeds, and flaxseeds, are rich in protein, healthy fats, and other essential nutrients. They make a great snack and can also be added to salads, yogurts, or breakfast bowls.

Plant-Based Milk and Yogurt

Plant-based milk, such as soy, almond, coconut, or oat milk, can be used as a dairy alternative. Opt for fortified varieties that are enriched with calcium, vitamin D, and vitamin B12. Similarly, vegan yogurt made from soy, almond, or cashew can provide a good source of protein and calcium.

Tofu, Tempeh, and Seitan

These soy-based products are versatile and can be used as meat alternatives in various dishes. They are good sources of protein and can be found in soft, firm, and extra firm varieties.

Plant-Based Proteins

Vegans can also explore other plant-based protein sources such as edamame, lentils, chickpeas, and beans. These provide essential amino acids and can be included in salads, curries, or Buddha bowls.

What foods to avoid

A vegan diet is a plant-based diet that avoids all animal products and by-products. This includes meat, poultry, fish, eggs, and dairy. Vegans also avoid foods that include animal by-products such as lard and fish oil.

Meat and Poultry

This includes beef, lamb, pork, veal, chicken, turkey, duck, and all other types of meat and poultry.

Fish and Seafood

All types of fish, shellfish, and seafood are not consumed on a vegan diet. This includes anchovies, shrimp, crab, lobster, mussels, squid, and scallops.

Dairy

Dairy products such as milk, cheese, butter, cream, yoghurt, and ice cream are not part of a vegan diet.

Eggs

Eggs are also avoided on a vegan diet, including those from chickens, quails, and ostriches.

Honey and Other Bee Products

Honey is a natural sweetener produced by bees, and vegans avoid it as it is an animal product. Other bee products such as bee pollen, royal jelly, and any product containing these ingredients are also not consumed.

Animal-Based Ingredients

Some common animal-based ingredients found in processed foods that vegans avoid include whey, casein, lactose, egg whites, gelatin, cochineal or carmine, and shellac.

Mayonnaise

Mayonnaise is typically made with egg yolks and is, therefore, not suitable for vegans.

Some Baked Goods and Sweets

Some baked goods, such as bread, cookies, and marshmallows, may contain eggs or other animal-based ingredients, making them unsuitable for a vegan diet.

Getting the right nutrients

A vegan diet can be very nutritious, but it may also be low in certain nutrients. Here are some tips to ensure you are getting the right nutrients:

Calcium

Non-vegans get most of their calcium from dairy foods, but vegans can get it from other foods. Good sources of calcium for vegans include green, leafy vegetables like broccoli, cabbage, and okra, as well as fortified unsweetened soya, pea, and oat drinks, sesame seeds and tahini, dried fruit, and bread.

Vitamin D

The body needs vitamin D to regulate calcium and phosphate levels, which help keep bones, teeth, and muscles healthy. Good sources of vitamin D for vegans include exposure to sunlight, fortified foods like fat spreads, breakfast cereals, and unsweetened soya drinks, and vitamin D supplements.

Iron

Iron is essential for the production of red blood cells. Good sources of iron for vegans include wholemeal bread and flour, breakfast cereals fortified with iron, dark, leafy greens like watercress, broccoli, and spinach, and dried fruits like apricots, prunes, and figs.

Vitamin B12

Vitamin B12 is important for maintaining healthy blood and a healthy nervous system. It is mostly found in animal sources, so vegans may need to take a supplement. Some vegan sources of vitamin B12 include breakfast cereals, unsweetened soya drinks, and yeast extract, like Marmite, fortified with vitamin B12.

Omega-3 Fatty Acids

Omega-3 fatty acids are good for heart health. While they are mostly found in oily fish, vegans can get them from ground linseed (flaxseed) oil, vegetable (rapeseed) oil, chia seeds, hemp seeds, and walnuts.

Iodine

Iodine is another nutrient that vegans may need to supplement. Seaweed or iodized salt can help vegans reach the recommended daily intake of iodine.

Fortified Foods

Fortified foods can also help vegans get the right nutrients. Look for fortified plant-based milk and yoghurt with added calcium, vitamins B12 and D, and opt for fortified cereals and breads.

Health benefits

A vegan diet can have a wide range of health benefits, but it is important to note that these benefits only appear if the diet is consistent and built around nutrient-rich plant foods rather than heavily processed ones.

Weight Loss

Vegan diets are more effective for weight loss than other diets, including those recommended by the American Dietetics Association (ADA), the American Heart Association (AHA), and the National Cholesterol Education Program (NCEP). This is due to the higher dietary fibre intake, which can make you feel fuller for longer.

Blood Sugar and Type 2 Diabetes

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 a lower risk of developing type 2 diabetes than non-vegans.

Heart Health

A vegan diet may also keep your heart healthy. Observational studies report that vegans may have a lower risk of developing high blood pressure and dying from heart disease. This is because plant-based diets are high in fibre and low in saturated fats, which are linked to better heart health.

Cancer

Vegan diets seem to be linked to a lower risk of developing or dying from cancer. This is likely due to the higher intake of legumes, fruits, and vegetables, which are rich in fibre, vitamins, and phytochemicals that protect against cancers.

Arthritis

Vegan diets can help reduce symptoms of arthritis, such as pain, joint swelling, and morning stiffness. The higher antioxidant, probiotic, and fibre content, as well as the lack of certain trigger foods, could be responsible for these benefits.

Kidney Function

People with diabetes who substitute meat for plant protein may be able to reduce their risk of poor kidney function.

Alzheimer's Disease

Observational studies show that aspects of the vegan diet may help reduce the risk of developing Alzheimer's disease.

Other Benefits

Vegan diets are also linked to an array of other health benefits, including improved cholesterol levels, protection against certain types of cancer, and better management of underlying health conditions when combined with other treatment approaches like stress management and physical activity.

Weight loss

How to Follow a Vegan Diet for Weight Loss

Overview

Adopting a vegan diet for weight loss can be a healthy and effective approach, as it tends to be lower in calories, saturated fat, and cholesterol while providing a wealth of vitamins, minerals, antioxidants, and phytochemicals. Research suggests that people who eat more plant-based foods tend to weigh less and have a lower body mass index (BMI) than those consuming meat, dairy, and eggs.

Protein

Protein is essential for growth and repair and can aid in weight loss by boosting metabolism and reducing snacking. While animal products are well-known sources of protein, plant-based proteins such as nuts, seeds, tofu, beans, and pulses can provide adequate amounts for vegans.

Fibre

Fibre is a complex carbohydrate that keeps us feeling fuller for longer. A diet rich in fibre-dense foods like beans, pulses, vegetables, fruits, and wholegrains can help sustain energy levels and promote a feeling of satiety, making it easier to avoid unhealthy snacks and cravings.

Processed Foods

It is important to avoid processed vegan foods, as these tend to be highly processed and loaded with added sugar, fat, and salt. Instead, focus on whole, unprocessed plant-based foods, which are rich in fibre, vitamins, and minerals, and can support weight loss and overall health.

Calories

Physical Activity

Combining a vegan diet with regular physical activity can further enhance weight loss efforts. Engaging in activities like walking, cycling, dancing, or fitness classes, as well as strength and resistance training, can help burn calories, build muscle, and create a sustainable path to weight loss.

Other Tips

• Timing meals is essential. Try to eat at the same times each day and have a larger breakfast, with a smaller dinner, and avoid eating within two hours of bedtime.
• Watch your portions. Be mindful of portion sizes and practice portion control, even with plant-based foods.
• Limit or avoid processed vegan foods that contain added sugar, inflammatory oils, and other unhealthy ingredients.
• Stock your fridge with healthy, convenient foods like frozen veggies, quick-cooking grains, pre-chopped vegetables, canned beans, and fruit.
• Avoid "healthy" drinks, as they can be high in calories and sugar. Stick to water, herbal teas, or sparkling water.
• Avoid binging on plant-based desserts, as sugar can disrupt your metabolism and lead to health issues. Opt for fresh fruit or a small portion of a vegan dessert.

Frequently asked questions