Adopting A Vegan Diet: Simple Steps For Beginners

A vegan diet is a plant-based plan that excludes all animal products, including meat, fish, eggs, and dairy. People choose to follow a vegan diet for ethical, environmental, or health reasons.

There are several types of vegan diets, including the whole food vegan diet, the raw food vegan diet, and the 80/10/10 diet. A well-planned vegan diet that includes nutrient-rich whole foods and fortified foods can provide adequate nutrient levels.

- Focus on eating a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds.

- Choose whole grains such as brown rice and quinoa, which are rich in iron and B vitamins.

- Discover new plant-based proteins like tofu, tempeh, lentils, and chickpeas.

- Be mindful that not all vegan food products are healthy; opt for whole, nutritious foods.

- Ensure adequate intake of omega-3 fatty acids, vitamin D, iron, and vitamin B12, which may be lacking in a vegan diet.

- Consider taking supplements, especially if you are unable to meet your nutritional requirements through diet alone.

- Make small changes to your everyday meals by gradually reducing your consumption of animal products.

- Explore new recipes and cuisines to treat your taste buds to new flavors.

Fortified foods and supplements

Understanding Fortified Foods and Supplements

Fortified foods are those that have been enhanced with specific vitamins and minerals that were not originally present in the food. This process, known as food fortification, dates back to the 1920s and has been used globally to address nutritional deficiencies.

For vegans, fortification is particularly important because certain nutrients are primarily found in animal-based products. Therefore, vegans need to ensure they are consuming adequate amounts of these nutrients through fortified foods or supplements.

Key Nutrients to Look For

When following a vegan diet, there are several key nutrients that you may need to supplement or increase your intake of:

• Vitamin B12: This vitamin is crucial for maintaining healthy blood and a healthy nervous system. It is primarily found in animal products, so vegans may need to rely on fortified foods or supplements. Sources of fortified vitamin B12 include breakfast cereals, unsweetened soya drinks, yeast extract (e.g., Marmite), and nutritional yeast flakes.
• Vitamin D: Vitamin D helps regulate calcium and phosphate levels in the body, which are essential for bone, teeth, and muscle health. While sunlight is a natural source of vitamin D, vegans can also obtain it from fortified foods like fat spreads, breakfast cereals, and unsweetened soya drinks. Additionally, taking a vitamin D supplement during autumn and winter is recommended for everyone.
• Calcium: Calcium is necessary for maintaining strong bones and teeth. Vegans can obtain calcium from green leafy vegetables like broccoli and cabbage, fortified unsweetened soya, pea, and oat drinks, sesame seeds and tahini, wholemeal bread, and dried fruits.
• Iron: Iron is essential for the production of red blood cells. While a vegan diet can be high in iron, the body absorbs iron from plant-based sources less efficiently than from meat. Good vegan sources of iron include wholemeal bread, breakfast cereals fortified with iron, dark leafy greens, and dried fruits like apricots and prunes.
• Omega-3 Fatty Acids: Omega-3 fatty acids are important for maintaining a healthy heart and reducing the risk of heart disease. While oily fish is the primary source, vegans can obtain omega-3s from plant sources such as ground linseed (flaxseed) oil, vegetable (rapeseed) oil, walnuts, flaxseeds, hemp seeds, chia seeds, edamame (soybeans), seaweed, and algae.

Incorporating Fortified Foods and Supplements

When following a vegan diet, aim to incorporate fortified foods and supplements in the following ways:

• Choose fortified dairy alternatives, such as soy drinks and yogurts, but opt for lower-fat and lower-sugar options.
• Include fortified foods or supplements containing vitamin B12, vitamin D, iodine, selenium, calcium, and iron, as these nutrients are more difficult to obtain through a vegan diet.
• Opt for calcium-fortified plant milk and yogurt to meet your recommended daily calcium intake. Choose varieties fortified with vitamins B12 and D whenever possible.
• Select vitamin B12-fortified nutritional yeast to add a cheesy flavor to your dishes and increase your protein intake.
• Consider taking supplements for vitamin B12, vitamin D, EPA and DHA (from algae oil), iron, iodine, calcium, and zinc if you are unable to meet your daily requirements through diet and fortified foods alone.

Tips for a Healthy Vegan Diet

In addition to incorporating fortified foods and supplements, here are some general tips for maintaining a healthy vegan diet:

• Eat at least five portions of a variety of fruits and vegetables every day.
• Base your meals on potatoes, bread, rice, pasta, or other starchy carbohydrates, choosing wholegrain options where possible.
• Include beans, pulses, and other protein sources in your diet.
• Consume nuts and seeds rich in omega-3 fatty acids, such as walnuts, daily.
• Choose unsaturated oils and spreads and consume them in small amounts.
• Stay hydrated by drinking plenty of fluids throughout the day.
• Limit your consumption of high-fat, salt, or sugary foods, and have them in moderation if you choose to include them.

Remember, a well-planned vegan diet that includes a variety of nutrient-rich whole foods and fortified options can provide all the nutrients your body needs. Always consult with a healthcare professional or dietitian if you have specific concerns or require personalized advice.

Vegan meal planning

Getting started

If you're new to veganism, you might want to make the transition gradually. Try removing meat or dairy one day a week, or go vegan for one meal a day for a week, and build from there. You could also try swapping out one animal product at a time: try almond or soy milk instead of cow's milk, or coconut oil or margarine instead of butter.

What to eat

Veganism is a plant-based diet, so you'll be eating fruits, vegetables, grains, nuts and seeds. A well-planned vegan diet will include a variety of tasty plant foods, ensuring you get all the vitamins and nutrients you need.

Proteins

Good sources of protein include tofu, tempeh, seitan, edamame (soybeans), lentils, chickpeas, beans, nuts and seeds.

Vitamins and minerals

• Vitamin B12 is found in animal foods, so vegans can get it from fortified cereals or energy bars, nutritional yeast, or supplements.
• Vitamin D can be sourced from sunlight, fortified foods like breakfast cereals, fat spreads and unsweetened soya drinks, or supplements.
• Iron can be found in wholemeal bread and flour, fortified breakfast cereals, dark green leafy vegetables, dried fruits, beans, legumes and rice.
• Calcium can be found in green leafy vegetables like broccoli and cabbage, fortified unsweetened soya, pea and oat drinks, sesame seeds and tahini, and dried fruit.
• Omega-3 fatty acids can be found in walnuts, flaxseeds, hemp seeds, chia seeds, edamame, seaweed and algae.

Meal inspiration

• Sprouted-grain toast with peanut butter and banana
• Green salad with edamame and beets
• Stuffed sweet potato with hummus dressing
• Strawberry-pineapple smoothie
• Vegan superfood grain bowls
• One-pot tomato basil pasta
• Beefless vegan tacos
• Vegan coconut chickpea curry
• No-cook black bean salad
• Veggie and hummus sandwich
• Quinoa avocado salad
• Chickpea and quinoa grain bowl
• Guacamole chopped salad
• Lemon-garlic vinaigrette

Vegan food alternatives

Veganism is a way of living that attempts to exclude all forms of animal exploitation and cruelty, whether for food, clothing, or any other purpose. A vegan diet is based on plants and foods made from plants, including vegetables, grains, nuts, fruits, and legumes.

Dairy Alternatives

There are many alternatives to dairy products, which are made from plants, nuts, or grains.

Milk

• Soy milk
• Almond milk
• Coconut milk
• Oat milk
• Hemp milk
• Rice milk
• Potato milk
• Cashew milk
• Hazelnut milk

Cheese

• Soya cheese
• Nut-based cheese
• Vegan cheese made from nuts like cashews and almonds

Butter

• Vegan butter brands with an oil base, groundnuts, and coconut oil
• Virgin coconut oil
• Vegetable oils like canola, soybean, or corn

Meat Alternatives

Vegan meat alternatives are usually made from soy, mushrooms, beans, or wheat gluten.

Meat

• Tofu
• Tempeh
• Seitan
• Vegan beef burgers and hot dogs
• Vegan chicken substitute for chicken burgers or nuggets
• Vegan turkey alternatives like Tofurkey
• Vegan bacon
• Vegan beef
• Vegan chicken
• Vegan seafood
• Vegan chicken nuggets
• Vegan burgers

Egg Alternatives

Eggs

• Flax eggs
• Chia eggs
• Mashed bananas
• Applesauce
• Commercial egg replacers
• Chickpea brine

Other Alternatives

Vegans can also find alternatives to honey, mayonnaise, and candy bars.

Vegan health benefits

Rich in Nutrients

A vegan diet is rich in nutrients that your body needs. Several studies have reported that people who eat vegan tend to consume more fibre, antioxidants, potassium, magnesium, folate, and vitamins A, C, and E.

Lower Risk of Cancer and Other Diseases

Research suggests that eating vegan can help reduce the risk of disease, as plant-based foods are packed with phytochemicals, including powerful antioxidants. An 11-year German study found that vegetarian men had cancer rates less than half those of the general public.

Improved Mood

Studies show that vegans may actually be happier than meat-eaters. Vegans and vegetarians had better scores on depression tests and mood profiles than those who ate fish and meat.

Healthy Body Weight

Vegan foods tend to be lower in calories than animal-derived ones, making it easier to achieve a healthy body weight. Most vegan foods contain significantly less saturated fat than animal products, and many studies have shown that vegans tend to have lower body mass indexes than non-vegans.

Prevent Type 2 Diabetes

Research has shown that people who eat vegan tend to have lower blood sugar levels than non-vegans and may reduce their risk of developing type 2 diabetes by up to 78%. Consuming plenty of healthy plant-based foods can also help mitigate the risk factors associated with developing diabetes, such as obesity.

Improved Skin

Dairy consumption has been linked to exacerbating acne in both men and women. Since vegans typically eat more fruit and vegetables, they get more of the antioxidants and vitamins that are needed for healthy skin.

Reduce Arthritis Pain

Studies have shown that a diet high in healthy vegan foods can help reduce the symptoms of arthritis, as consuming animal-derived foods is linked to pain-causing inflammation. Eating probiotic plant-based foods such as fermented vegetables and non-dairy yogurts with live cultures can boost the good bacteria in the large intestine, helping to reduce inflammation.

Vegan diet risks

A vegan diet is a plant-based diet that excludes all animal products, including meat, eggs, and dairy. While a vegan diet can have health benefits, there are some potential risks and challenges. Here are some key points to consider regarding the risks of a vegan diet:

• Nutrient Deficiencies: A vegan diet may lead to deficiencies in certain nutrients such as vitamin B12, vitamin D, omega-3 fatty acids, iron, calcium, and zinc. These deficiencies can have various negative health impacts, and it is important to ensure adequate intake through diet or supplementation.
• Restricted Food Choices: Vegans have more limited food choices compared to vegetarians and meat-eaters, which can make it challenging to plan a balanced diet. It is crucial to focus on variety and include a range of plant-based sources of essential nutrients.
• Increased Risk of Stroke: Some research suggests that vegetarians may have a higher risk of stroke, particularly hemorrhagic stroke, compared to meat-eaters. However, the overall risk is small, and more studies are needed to confirm these findings.
• Anemia: Vegans are at a higher risk of iron-deficient anemia due to the lower absorption of non-heme iron from plant sources. This can lead to fatigue and other serious symptoms, especially in women of childbearing age.
• Depression: The reduced intake of omega-3 fatty acids and the increased intake of omega-6 fatty acids in a vegan diet may contribute to a higher risk of depression. Omega-3 fatty acids are essential for brain health, and their deficiency can have serious mental health implications.
• Extreme Diet: A vegan diet is considered extreme due to the exclusion of many foods and the potential for nutritional deficiencies. It may not be suitable for everyone, and some individuals may struggle to meet their nutritional needs solely through a vegan diet.
• Inhibited Zinc Absorption: Vegan diets may result in low zinc status due to the presence of phytic acid in plant foods, which inhibits zinc absorption. Adequate zinc levels are crucial for immune system function.
• Iodine Deficiency: The exclusion of seafood in a vegan diet can lead to iodine deficiency, which can cause hypothyroidism and other health complications.
• Calcium Deficiency: Dairy-free, vegan diets may not provide sufficient calcium, increasing the risk of bone fractures over time. It is important to include calcium-rich plant-based foods or supplements to meet calcium requirements.
• Carbohydrate Overconsumption: Vegan diets can be lower in protein and higher in carbohydrates, leading to blood sugar swings and an increased risk of non-alcoholic fatty liver disease. It is important to focus on complex carbohydrates and ensure adequate protein intake.
• Inadequate Protein Intake: It may be challenging to obtain sufficient high-quality protein on a vegan diet, especially for athletes and individuals with higher protein needs. A lack of quality protein can lead to fatigue and reduced exercise tolerance.
• Risk of Disordered Eating: Restrictive diets like veganism may trigger or exacerbate eating disorders, such as orthorexia, which is characterized by an over-fixation on healthy eating patterns. It is important to consult with a healthcare professional to ensure a vegan diet is appropriate for your individual needs.
• Processed Soy Issues: The exclusion of animal protein may lead to a reliance on processed soy products, which can have negative health impacts due to hormone interference and the presence of toxic metals. Opting for fermented soy sources or limiting soy consumption may be advisable.
• Social Isolation: A highly restricted vegan diet may lead to social isolation from friends and family, as it can be challenging to find suitable vegan options when dining out or attending social gatherings.
• Histamine Intolerance: Consuming too many high-histamine foods, which are common in a vegan diet, can lead to histamine intolerance and associated health issues.
• Gluten Intolerance: Overconsumption of gluten-containing foods, which are often used as vegan protein sources, may trigger gluten intolerance in some individuals.
• Vitamin D Deficiency: A vegan diet may not provide sufficient vitamin D, which is essential for bone health and immune function. It is important to include vitamin D-rich plant-based foods or consider supplementation.

It is important to note that a well-planned vegan diet that includes a variety of nutrient-rich whole foods and, when necessary, supplements, can help mitigate these risks. However, it is crucial to consult with a healthcare professional to ensure that a vegan diet is safe and appropriate for your individual needs and health status.

Frequently asked questions