Vegan Diet: Strict Rules And How To Follow Them

A vegan diet is a strict form of vegetarianism that involves eating only plant-based foods and excluding all animal products. This means no meat, fish, dairy, eggs, or honey. Vegans also avoid wearing or using animal products, such as leather or wool, and may also refrain from using products tested on animals.

Following a vegan diet can be challenging, as animal by-products are found in more foods than you might realise. However, with good planning, it is possible to get all the nutrients your body needs while enjoying a variety of tasty plant-based meals.

Eat a variety of fruits and vegetables

Eating a variety of fruits and vegetables is essential for a healthy vegan diet. The NHS recommends eating at least five portions of fruits and vegetables every day. This can include canned, fresh, or frozen produce, but it is important to choose products with low sodium and added sugar content.

Fruits and vegetables are rich in vitamins, minerals, and other nutrients that support good health and may help prevent heart disease, cancer, and other illnesses. To get the most nutrients, it is recommended to eat fruits and vegetables of different colours. For example, dark green, leafy vegetables like broccoli, cabbage, and spinach are good sources of calcium and iron. However, spinach contains high levels of calcium that the body cannot fully digest.

There are many ways to include fruits and vegetables in your daily meals and snacks. Here are some ideas:

• Add fruit to whole-grain cereal, oatmeal, or plain yoghurt.
• Make a fruit salad or vegetable salad as an entree.
• Bulk up sandwiches with vegetables like cucumber, tomato, avocado, and lettuce.
• Enjoy a bowl of vegetable soup or stew.
• Choose celery sticks or baby carrots with a dip instead of chips.
• Wash and cut raw veggies like bell peppers, celery, carrots, and broccoli ahead of time for easy snacking.
• Keep grab-and-go fruits like grapes, cherries, oranges, and bananas easily accessible when you're on the run.
• Bake or roast vegetables like sweet potatoes or asparagus.
• Always add extra vegetables to soups, stews, sauces, or rice dishes.
• Throw some vegetables on the barbecue, such as zucchini, yellow squash, or bell peppers.

By including a variety of fruits and vegetables in your diet, you can ensure you're getting the nutrients your body needs while enjoying the health benefits of a vegan diet.

Consume plant-based proteins

Protein is an essential part of our nutrition, making up about 17% of our body weight. It is a key component of our muscles, skin, internal organs, eyes, hair, and nails. A well-planned vegan diet can provide all the nutrients you need, including protein. Here are some plant-based protein sources to consider:

Tofu, Tempeh, and Edamame

Soy products are among the richest sources of protein in a plant-based diet. Tofu, tempeh, and edamame all contain iron, calcium, and 12-20 grams of protein per 3.5 ounces (100 grams) serving. They originate from soybeans, which are considered a whole source of protein, providing your body with all the essential amino acids it needs.

Lentils

Lentils are a great source of protein and fiber, providing over half of your recommended daily fiber intake in a single cooked cup (198 grams) serving. They also contain folate, manganese, iron, antioxidants, and other health-promoting plant compounds. A cooked cup (198 grams) of lentils provides about 18 grams of protein.

Beans

Kidney, black, pinto, and most other types of beans are excellent staple foods that contain high amounts of protein. Most varieties contain about 15 grams of protein per cooked cup (170 grams). They are also excellent sources of complex carbohydrates, fiber, iron, folate, phosphorus, potassium, manganese, 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 (16 grams) provides 8 grams of protein and 3 grams of fiber. It is also an excellent source of zinc, magnesium, copper, manganese, and all the B vitamins, including vitamin B12.

Ancient Grains: Spelt and Teff

Spelt and teff are ancient grains that provide 10-11 grams of protein per cooked cup (250 grams). They are excellent sources of complex carbohydrates, fiber, iron, magnesium, phosphorus, manganese, B vitamins, zinc, and selenium.

Hemp Seeds

Hemp seeds come from the Cannabis sativa plant and contain 9 grams of protein per 3-tablespoon (30 grams) serving. They also contain high levels of magnesium, iron, calcium, zinc, and selenium. Hemp seeds are a good source of omega-3 and omega-6 fatty acids in the optimal ratio for human health.

Green Peas

Green peas contain nearly 9 grams of protein per cooked cup (160 grams), which is slightly more than a cup (237 milliliters) of dairy milk. They also provide more than 25% of your daily fiber, thiamine, folate, manganese, and vitamin C and K needs. Green peas are a good source of iron, magnesium, phosphorus, zinc, copper, and several B vitamins.

Spirulina

Spirulina is a blue-green algae that is a nutritional powerhouse. A 2-tablespoon (14 grams) serving provides 8 grams of complete protein, along with 22% of your daily iron requirements and 95% of your daily copper needs. It also contains high amounts of magnesium, riboflavin, manganese, potassium, and small amounts of most other nutrients your body needs, including essential fatty acids.

Quinoa and Amaranth

Quinoa and amaranth are often referred to as ancient grains but are technically pseudocereals. They provide 8-9 grams of protein per cooked cup (246 grams for quinoa, 185 grams for amaranth) and are complete sources of protein, which is uncommon among grains. They are also good sources of complex carbohydrates, fiber, iron, manganese, phosphorus, magnesium, and other B vitamins.

Ezekiel Bread and Other Sprouted Grains

Ezekiel bread is made from organic, sprouted whole grains and legumes, such as wheat, millet, barley, spelt, soybeans, and lentils. Two slices of Ezekiel bread contain approximately 8 grams of protein. Sprouting grains and legumes increases the number of healthy nutrients and reduces the content of antinutrients, improving their overall protein quality.

Soy Milk

Soy milk is made from soybeans and is usually fortified with vitamins and minerals. It contains 6 grams of protein per cup (244 grams). However, keep in mind that soy milk and soybeans do not naturally contain vitamin B12, so choosing a fortified variety is recommended.

Oats and Oatmeal

Half a cup (40 grams) of dry oats provides approximately 5 grams of protein and 4 grams of fiber. Oats also contain magnesium, zinc, phosphorus, and folate. While oats are not a complete protein, they do contain higher-quality protein than other commonly consumed grains like rice and wheat.

Wild Rice

Wild rice, unlike white rice, retains its bran, which is rich in fiber and nutrients. A cooked cup (164 grams) provides nearly 7 grams of protein, along with healthy amounts of fiber, manganese, magnesium, copper, phosphorus, and B vitamins.

Chia Seeds

Chia seeds are derived from the Salvia hispanica plant and contain 5 grams of protein and 10 grams of fiber per ounce (28 grams). They also contain high levels of iron, calcium, selenium, magnesium, omega-3 fatty acids, antioxidants, and other beneficial plant compounds.

Nuts, Nut Butter, and Other Seeds

Nuts, seeds, and their derived products are great sources of protein. One ounce (28 grams) typically contains 5-7 grams of protein, depending on the variety. For example, almonds have 6 grams of protein per ounce. Nuts and seeds are also great sources of fiber, healthy fats, iron, calcium, magnesium, selenium, phosphorus, vitamin E, and certain B vitamins.

Protein-Rich Fruits and Vegetables

While all fruits and vegetables contain protein, some have higher amounts. Vegetables with the most protein include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussels sprouts, which typically contain 4-5 grams of protein per cooked cup. Fresh fruits with the most protein include guava, cherimoyas, mulberries, blackberries, nectarines, and bananas, offering about 2-4 grams of protein per cup.

Mycoprotein

Mycoprotein is a non-animal-based protein derived from a type of fungus.

Choose whole grains

Whole grains are an important part of a vegan diet. They are a staple food group for vegans and provide many health benefits.

Whole grains are the seed portion of cereal and pseudo-cereal plants, and they have three distinct parts, each containing different nutrients. These are the bran, germ, and endosperm. A grain must contain all three parts to be considered a whole grain. Whole grains are a good source of fibre, B vitamins, antioxidants, and minerals. They are also associated with a decreased risk of systemic inflammation, heart disease, type 2 diabetes, and mortality.

When choosing whole grains, it is important to read food labels carefully. The first ingredient should say "whole wheat" or "whole grain". If it just says “wheat”, it is likely to be processed and stripped of nutrients. Some examples of whole grains include corn, rice, wheat, quinoa, oats, farro, amaranth, sorghum, and freekeh.

• Prepare a batch of whole grains each week to have on hand for recipes.
• Use whole grains as the base of a salad, such as a quinoa or wild rice salad.
• Try a new whole grain each month to add variety to your diet.
• Grind whole grains into flour and use them for baking.
• Make a grain bowl with a cooked whole grain, protein, vegetables, and a sauce.
• Enjoy sandwiches or wraps made with whole grain bread or wraps.

Fortify your diet with supplements

Vitamin B12

Vitamin B12 is found naturally in animal products, so vegans may need to supplement their diet with it. Vitamin B12 is important for maintaining healthy blood and a healthy nervous system. A deficiency can lead to dementia, infertility, and nervous system damage. Fortified foods that contain vitamin B12 include breakfast cereals, nutritional yeast, and tempeh. If you are unable to reach the recommended daily intake of 2.4 mcg per day for adults (2.6 mcg during pregnancy and 2.8 mcg while breastfeeding) through diet alone, a vitamin B12 supplement is recommended.

Vitamin D

Vitamin D helps the body absorb calcium and phosphorus from food. It also plays a role in immune function, mood, memory, and muscle recovery. The recommended daily allowance for vitamin D is 600 IU (15 mcg) for children and adults, and 800 IU (20 mcg) for the elderly and pregnant or lactating women. While you can get vitamin D from sunlight, many people may not be able to produce enough, especially those with darker skin, those living in colder climates, and those who spend little time outdoors. If you are unable to get enough vitamin D through sunlight and fortified foods, a vitamin D2 or vegan vitamin D3 supplement is recommended.

Long-chain omega-3s

Omega-3 fatty acids can be split into essential omega-3 fatty acids, which must be obtained from the diet, and long-chain omega-3 fatty acids, which the body can make from essential omega-3 fatty acids. Long-chain omega-3 fatty acids are important for brain development and reducing the risk of inflammation, depression, breast cancer, and ADHD. While vegans can get essential omega-3 fatty acids from plant sources such as flax seeds, chia seeds, walnuts, hemp seeds, and soybeans, studies show that the conversion of these to long-chain omega-3 fatty acids may be low. Vegans may benefit from supplementing with algae oil to ensure they get enough long-chain omega-3 fatty acids.

Iron

Iron is used to make new DNA and red blood cells, and to carry oxygen in the blood. It is also needed for energy metabolism. The recommended daily allowance for iron is 8 mg for adult men and post-menopausal women, 18 mg for adult women, and 27 mg for pregnant women. Vegans are recommended to aim for 1.8 times the normal RDA as iron from plant sources is not absorbed as easily as iron from animal sources. Good vegan sources of iron include cruciferous vegetables, beans, peas, dried fruit, nuts, and seeds, as well as iron-fortified foods such as cereals, enriched breads, and plant milks. If you are unable to get enough iron from your diet, an iron supplement may be necessary, but be aware that overly high levels of iron can be harmful.

Calcium

Calcium is necessary for maintaining healthy bones and teeth, as well as for muscle function, nerve signaling, and heart health. The recommended daily allowance for calcium is 1000 mg per day for most adults, increasing to 1200 mg per day for adults over 50. While vegans can get calcium from plant sources such as bok choy, kale, mustard greens, turnip greens, watercress, broccoli, chickpeas, and calcium-set tofu, as well as fortified plant milks or juices, studies suggest that most vegans do not get enough. Vegans consuming less than 525 mg of calcium per day are at an increased risk of bone fractures, so a calcium supplement may be necessary if you are unable to get enough from your diet.

Zinc

Zinc is a mineral that is crucial for metabolism, immune function, and the repair of body cells. Insufficient intake can lead to developmental problems, hair loss, diarrhea, and delayed wound healing. The recommended daily allowance for zinc is 8-11 mg per day for adults, increasing to 11-12 mg for pregnant women and 12-13 mg for lactating women. While vegans can get zinc from whole grains, wheat germ, tofu, sprouted breads, legumes, nuts, and seeds, a recent review showed that vegans tend to have lower zinc intakes and slightly lower blood levels of zinc than omnivores. If you are concerned about your zinc intake or are experiencing symptoms of a deficiency, a zinc gluconate or zinc citrate supplement providing 50-100% of the RDA may be beneficial.

Iodine

Iodine is crucial for healthy thyroid function, which controls metabolism. A deficiency during pregnancy and early infancy can result in irreversible intellectual disability, and in adults, it can lead to hypothyroidism, causing low energy levels, dry skin, tingling in the hands and feet, forgetfulness, depression, and weight gain. Vegans are considered at risk of iodine deficiency, and studies show they have up to 50% lower blood iodine levels than vegetarians. The recommended daily allowance for iodine is 150 mcg per day for adults, 220 mcg for pregnant women, and 290 mcg for lactating women. The only foods with consistently high iodine levels are iodized salt, seafood, seaweed, and dairy products. If you do not want to consume these foods, an iodine supplement is recommended.

Remember, it is always best to consult your doctor before taking any supplements to check for any potential deficiencies and to ensure you are getting all the nutrients you need.

Avoid processed vegan food

A vegan diet is based on plants, including vegetables, grains, nuts, fruits, and foods made from plants. Vegans do not eat animal products, including meat, dairy, eggs, and honey.

While a vegan diet can be very nutritious, there are some potential risks. Processed vegan foods can be just as unhealthy as their non-vegan counterparts. Vegan ice cream, cookies, candy, chips, and sauces, for example, tend to contain just as much added sugar and fat as non-vegan options. They also contain very few vitamins, minerals, and beneficial plant compounds.

Vegan junk food is still junk food. It is important for vegans to be aware that they may need to supplement their diet.

• Opt for whole, minimally processed foods.
• Be wary of mock meats and dairy-free cheeses, as these tend to be highly processed and packed with sodium and preservatives.
• Choose unsweetened dairy-free milk alternatives, as the sweetened versions tend to contain a lot of added sugar.
• Limit your consumption of vegan protein bars, as these tend to contain high amounts of refined sugar and an isolated form of protein that lacks the nutrients found in the plant it was extracted from.
• Avoid deep-fried foods, as the batter often contains eggs.
• Make your own meals at home, using whole foods that can be consumed in their original form.
• Check ingredient lists carefully, as many foods contain animal-derived ingredients or additives.

Frequently asked questions