Meat Lover's Guide To A Vegan Diet

A vegan diet is a plant-based diet that excludes all animal products, including meat, eggs, and dairy. People choose to follow a vegan diet for ethical, environmental, or health reasons. While a vegan diet can offer many health benefits, such as improved blood sugar control, heart health, and weight loss, it is important to ensure that it is well-planned and includes a variety of nutrient-rich foods to avoid potential nutrient deficiencies. Here are some tips for following a vegan diet when you like meat:

- Focus on plant-based protein sources such as beans, lentils, nuts, and seeds.

- Include fortified dairy alternatives, such as soy drinks and yogurts, to ensure adequate vitamin and mineral intake.

- Eat plenty of fruits and vegetables to ensure a diverse range of nutrients.

- Choose unsaturated oils and spreads and consume them in small amounts.

- Consider taking supplements for nutrients that may be lacking in a vegan diet, such as vitamin B12, vitamin D, omega-3 fatty acids, and iron.

- Plan your meals ahead of time to ensure you are meeting your nutritional needs.

- Be mindful of your cravings and taste preferences, as they may change when you eliminate meat from your diet.

High-protein vegan foods

A vegan diet can be a big change, especially if you're used to eating meat. It's important to remember that a vegan diet can still be high in protein, which is essential for powering chemical reactions in your body and giving cells their structure.

Legumes

Lentils, beans, chickpeas, and peas are excellent sources of protein for vegans. They are also affordable and versatile, making them a great addition to any diet. Lentils, for example, provide 18 grams of protein per cooked cup, while black beans and kidney beans offer 15 grams of protein per cooked cup. Legumes are also a good source of fibre, complex carbohydrates, iron, folate, and other essential vitamins and minerals.

Soy Products

Tofu, tempeh, edamame, and soy milk are all derived from soybeans and offer a good amount of protein. Tempeh and edamame also contain probiotics, B vitamins, and minerals such as magnesium and phosphorus. Tofu is very versatile and can be added to stir-fries, soups, and sauces.

Nuts and Seeds

Nuts and seeds are great sources of protein and healthy fats. Examples include almonds, walnuts, cashews, peanut butter, pumpkin seeds, hemp seeds, and sunflower seeds. Two tablespoons of peanut butter, for instance, provide about seven grams of protein. Nuts and seeds are also good sources of fibre, iron, calcium, magnesium, and other vitamins and minerals.

Nutritional Yeast

Nutritional yeast is a deactivated strain of yeast that is often used as a cheese substitute. It is a complete source of protein, providing eight grams of protein per half-ounce serving. It is also an excellent source of B vitamins, including vitamin B12, which is typically found in animal products.

Whole Grains

Whole grains such as quinoa, oats, wild rice, buckwheat, and sprouted grain bread provide a good amount of protein. Quinoa, for instance, offers eight grams of protein per cooked cup, while oats provide about five grams. Whole grains also provide fibre, vitamins, and minerals, making them a nutritious addition to any meal.

Meat Alternatives

Plant-based meat alternatives, such as burgers, sausages, and chicken, can be rich in protein, but their nutritional content varies widely across products. It is generally best to consume these alternatives in moderation and focus on eating whole plant foods.

Vegan sources of calcium

Calcium is important for maintaining healthy bones and teeth. Non-vegans get most of their calcium from dairy foods, but vegans can still get enough calcium from other sources. Here is a list of vegan sources of calcium:

• Green, leafy vegetables such as broccoli, cabbage, and okra. Spinach contains high levels of calcium, but the body cannot digest it all.
• Fortified unsweetened soya, pea, and oat drinks.
• Sesame seeds and tahini.
• Bread (in the UK, calcium is added to white and brown flour by law).
• Dried fruit, such as raisins, prunes, figs, and dried apricots.
• Fortified plant-based milk and yoghurt alternatives.
• Calcium-set tofu.
• Soya and linseed bread fortified with extra calcium.
• Fortified ready oat cereal.
• Watercress, kale, and okra.
• Almonds, dried figs, and haricot beans.
• Blackstrap molasses.
• Tofu processed with calcium or nigari.
• Soy yoghurt.
• Collard greens.
• Tempeh.
• Turnip greens.

Vegan sources of vitamin B12

Vitamin B12 is crucial for our health, and a deficiency can have severe consequences. It is naturally found in meat, eggs, and dairy products, so those following a vegan diet must be mindful of their vitamin B12 intake. Here are some vegan sources of vitamin B12:

• Nutritional Yeast: This is a popular choice for vegans and is often fortified with vitamin B12. It has a nutty, cheesy flavour and can be added to cooked meals, sprinkled on snacks, or used in cheese sauces.
• Fortified Foods: Many breakfast cereals, non-dairy milk, and plant-based meats are fortified with vitamin B12. These foods are efficient and reliable sources of the vitamin.
• Yeast Spreads: Yeast spreads like Marmite and Vegemite contain some naturally occurring vitamin B12.
• Tempeh: This Indonesian food made from fermented soybeans contains a small amount of vitamin B12 produced during the fermentation process.
• Shiitake Mushrooms: Dried shiitake mushrooms are a natural source of vitamin B12, but a large amount would need to be consumed to meet daily requirements.

While these foods can help vegans meet their vitamin B12 needs, supplementation is still recommended to ensure adequate intake and avoid any potential deficiency.

Vegan sources of iron

Iron is a mineral that is essential for proper growth and development. It is used by the body to make haemoglobin in red blood cells, which carry oxygen in the blood, and myoglobin, which stores oxygen in muscle cells. Iron is also part of many important enzymes that speed up chemical reactions.

Vegans can find non-heme iron in dried beans and legumes, dark green leafy vegetables, dried fruits, nuts and seeds, wholegrain cereals and breads, and other iron-fortified products.

• Blackstrap molasses: 2 tablespoons contain 7.2 milligrams of iron.
• Lentils: 1 cup contains 6.6 milligrams of iron.
• Tofu: Half a cup contains 6.6 milligrams of iron.
• Tempeh: 1 cup contains 4.5 milligrams of iron.
• Spinach: 1 cup of cooked spinach contains 6.4 milligrams of iron.
• Beans: Kidney beans (5.2 milligrams per cup), soybeans (4.5 milligrams per cup), and lima beans (4.5 milligrams per cup) have the highest iron content.
• Swiss chard: 1 cup of cooked Swiss chard contains 4 milligrams of iron.

It is important to note that vegans need up to 1.8 times more iron than people who eat meat. The average amount of iron a vegan needs is 32 milligrams per day for women and 14 milligrams per day for men.

Vegan sources of vitamin D

Vitamin D is crucial for maintaining healthy bones and supporting normal immune function. While sunlight is a great source of vitamin D, it's not always reliable, especially if you live in a country with long winters or limited access to sunlight. Here are some vegan-friendly sources of vitamin D to ensure you're getting enough of this essential nutrient:

Fortified Plant-Based Milk

Many brands of plant-based milk, such as soy milk, almond milk, rice milk, and oat milk, are fortified with vitamin D. A cup of fortified soy milk typically contains around 2.9 mcg (116 IU) of vitamin D. However, be sure to check the label, as some brands may not be fortified.

Fortified Cereals and Oatmeal

Breakfast cereals and oatmeal are often fortified with vitamins, including vitamin D. The amount of vitamin D can vary between brands, but most contain between 0.2 to 2.5 mcg (8 to 100 IU) per serving. Check the nutritional information to see if vitamin D is included.

Fortified Orange Juice

Some brands of orange juice are fortified with vitamin D. These juices typically mention this on the packaging, and a serving may contain up to 2.5 mcg (100 IU) of vitamin D.

Mushrooms

Mushrooms are one of the few non-animal sources of vitamin D. Mushrooms grown in the dark may have lower vitamin D content, but those exposed to ultraviolet light during growth can contain about 450 IU per 100-gram serving. Exposing whole mushrooms to sunlight can also boost their vitamin D content.

Safe Sun Exposure

While not a food source, sunlight is a great way for vegans to boost their vitamin D levels. Spending about 10 to 30 minutes in the sun three times a week is sufficient for most people. However, remember to practise sun safety and avoid overexposure to prevent skin damage and reduce the risk of skin cancer.

Vitamin D Supplements

If you're unable to get enough vitamin D from dietary sources and sunlight, consider taking a vegan vitamin D supplement. Look for supplements derived from lichen or mushrooms exposed to UV light. Taking supplements with a meal, especially one containing healthy fats, can enhance absorption.

Frequently asked questions