Vegan Diet: Easy To Learn, Hard To Master?

A vegan diet is a plant-based plan that excludes all animal products, including meat, fish, dairy, and even honey. While it may be challenging to cut out entire food groups, there are several health benefits associated with a vegan diet, such as reduced inflammation, lower risk of diabetes, and improved brain health. It is also environmentally friendly, as it requires much less land to produce a gram of protein from plants than from animal sources.

However, it is important to be mindful of potential nutrient deficiencies when following a vegan diet. For example, vitamin B12 is only found in animal products or fortified foods, so vegans may need to take supplements. Similarly, vitamin D, which many people get from fish or egg yolks, can be difficult to obtain from vegan sources.

Overall, a vegan diet can be easy to learn and follow, especially with the growing availability of vegan restaurants, bakeries, and grocery stores.

What are the health benefits of a vegan diet?

A vegan diet can have several health benefits, but it is important to note that these benefits only appear if the diet is well-planned and balanced, with a focus on nutrient-rich whole foods rather than heavily processed ones.

Weight Management

A vegan diet can support weight loss. Studies have shown that vegans tend to be thinner and have lower body mass indexes (BMIs) than non-vegans. A US study comparing different diets showed that a balanced vegan diet had the lowest total energy intake and the highest dietary fibre levels compared to omnivore and lacto-ovo-vegetarian diets. The higher fibre intake in a vegan diet can make meals more satiating, reducing the urge to snack and helping individuals connect better with their hunger signals.

Heart Health

A vegan diet that includes plenty of whole grains, legumes, fruits, and vegetables is associated with a lower risk of heart disease and stroke. Observational studies suggest that vegans may have a significantly lower risk of developing high blood pressure and dying from heart disease. Additionally, vegan diets can be effective in reducing blood sugar, LDL (bad) cholesterol, and total cholesterol levels, which are risk factors for heart disease.

Blood Sugar Control and Diabetes

Adopting a vegan diet may help improve blood sugar control and lower the risk of type 2 diabetes. Vegans tend to have higher insulin sensitivity and lower blood sugar levels, reducing the chances of developing diabetes. A whole-food vegan diet tends to include more lower glycaemic index (GI) foods that are rich in dietary fibre, which helps stabilise blood sugar.

Cancer

Vegan diets are typically rich in legumes, fruits, and vegetables, which are associated with a reduced risk of certain types of cancer. Studies have found that vegans may have a lower risk of developing or dying from cancer. Avoiding certain animal products, such as red meat, smoked meat, and processed meats, which are thought to promote cancer, may also contribute to the reduced cancer risk in vegans.

Gut Health

A vegan diet that includes a variety of plant-based foods can positively impact gut health. Research suggests that eating a diverse range of plant-based foods can quickly and successfully change the gut microbiome for the better, encouraging the growth of beneficial microbes.

Skin Health

The high intake of fruits and vegetables in a vegan diet is associated with positive skin health. These foods are rich in plant defence chemicals called polyphenols, as well as vitamins C and E, which are beneficial for the skin.

Nutritional Quality

A well-planned whole-food vegan diet, including fortified foods, can be highly nutritious. It tends to be high in dietary fibre, folate, vitamins C and E, and minerals like potassium and magnesium. Additionally, vegan diets are typically low in sodium (salt) and saturated fat, contributing to their overall health benefits.

What foods can vegans eat?

Vegans can eat a wide variety of foods, as long as they are derived from plants and do not contain any animal products.

A vegan diet includes fruits, vegetables, beans, grains, nuts, and seeds. It is important to note that vegans do not consume any animal products, including meat, poultry, fish, dairy, eggs, and honey.

• Tofu, tempeh, and seitan: These are excellent sources of protein and can be used as alternatives to meat, fish, poultry, and eggs.
• Legumes: Beans, lentils, and peas are nutrient-rich and provide protein, fiber, iron, folate, calcium, and other essential vitamins and minerals.
• Nuts and seeds: These are good sources of protein, healthy fats, and various vitamins and minerals. Examples include walnuts, hemp seeds, chia seeds, flaxseeds, and nut butter.
• Plant-based milk and yogurt: Fortified plant-based milk and yogurt, such as soy, almond, coconut, rice, and oat milk, can be used as dairy alternatives and are often fortified with calcium, vitamin D, and vitamin B12.
• Whole grains, cereals, and pseudocereals: Examples include quinoa, amaranth, spelt, and teff, which are high in protein and other essential nutrients.
• Fruits and vegetables: Leafy greens such as spinach, kale, and broccoli are particularly nutritious and can be used to increase iron and calcium intake.
• Vegan cheese: Typically made from nuts, such as cashews and almonds, or from soy and vegetable oil, vegan cheese can be sliced, melted, or crumbled and is a great alternative to dairy cheese.
• Vegan meats: These are seasoned and molded to resemble meat products like burgers, chicken nuggets, and hot dogs, making them convenient options for quick vegan meals.
• Nutritional yeast: This is a good source of vitamin B12 and has a cheesy flavor, making it a popular ingredient in vegan dishes.

It is important to note that a well-planned and balanced vegan diet is essential to ensure adequate nutrient intake. Some nutrients that may require extra attention include calcium, vitamin B12, vitamin D, iron, omega-3 fatty acids, and iodine. Fortified foods and supplements can help fill any nutritional gaps.

What foods are off the menu for vegans?

Vegans do not eat any foods made from animals, including:

• Beef, pork, lamb, and other red meat
• Poultry, such as chicken, turkey, duck, and goose
• Fish and seafood, such as anchovies, shrimp, mussels, and crab
• Dairy products like milk, yoghurt, cheese, butter, and ice cream
• Eggs, including those from chickens, quails, and ostriches
• Honey and other bee products, including bee pollen and royal jelly

In addition, vegans avoid ingredients or additives derived from animals, such as certain food additives, cochineal or carmine (a natural dye made from insects), gelatin, and shellac (a substance secreted by insects that is used as a food glaze or coating). Some foods that are sometimes vegan, like bread, beer, candy, and potato chips, may contain animal-derived ingredients, so it is important for vegans to carefully check ingredient lists.

While a vegan diet can be very nutritious, it is important to be mindful of certain nutrients that may be lacking. A well-planned vegan diet that includes a variety of whole and fortified plant-based foods can help ensure adequate nutrient intake.

How do I get started with a vegan diet?

So, you're thinking of going vegan? Here's how to get started.

Step 1: Do Your Research

Before you begin, it's important to understand what a vegan diet entails. A vegan diet is a plant-based plan that excludes all animal products, including meat, fish, dairy, eggs and even honey. It's different from vegetarianism, which usually excludes meat and fish but includes dairy and eggs.

Step 2: Plan Your Meals

Start by picking out some of your favourite meals and figuring out what you'll need to swap out to make them vegan. For example, you could try taco night with beans instead of chicken and leave out the cheese, or try nutritional yeast instead. You could also try changing one meal at a time, having vegan breakfasts during your first week, adding a vegan lunch during week two, and so on.

Step 3: Get Shopping

There's a plant-based alternative for almost every type of food you can think of, so you don't have to miss out on your favourite foods. Try swapping cow's milk for almond or soya milk, or butter for coconut oil or margarine.

Step 4: Be Mindful of Nutrient Deficiencies

Just because a food is vegan, doesn't mean it's healthy. A well-planned vegan diet that includes nutrient-rich whole foods and fortified foods can help provide adequate nutrient levels. However, vegans are at a higher risk of having inadequate blood levels of vitamin B12, vitamin D, long-chain omega-3s, iodine, iron, calcium and zinc. You may need to take supplements to ensure you're getting enough of these nutrients.

Step 5: Get Creative in the Kitchen

Try out new recipes and cuisines to keep things interesting. There are thousands of vegan recipes from all over the globe, and you'll be surprised by the number of meals you can easily prepare from things already in your kitchen or with local supermarket ingredients.

Step 6: Get Support

Remember that going vegan is a learning curve, and it takes time to determine what will work best for you. There are lots of online resources and communities to help you along the way, and you can download apps like VeGuide to help you get started.

What are the challenges of a vegan diet?

A vegan diet can be challenging to follow, especially for those who have previously eaten an omnivorous diet rich in meat products. Here are some of the challenges of adopting a vegan diet:

Social Pressure

One of the biggest challenges of being vegan is the social pressure from friends and family, who may be skeptical of your new way of eating. This can make it difficult to stick to a vegan diet, especially when attending social gatherings or dining out.

Limited Food Options

Vegan diets restrict entire food groups, such as meat and dairy, which can make it challenging to find suitable food options when eating out or socializing. It may require extra planning, such as bringing your own food to gatherings or identifying vegan-friendly restaurants in advance.

Higher Cost

Vegan foods, especially those found in restaurants or specialty stores, can be much pricier than their meat and dairy counterparts. Preparing vegan meals at home from scratch is often more cost-effective.

Nutritional Deficiencies

A vegan diet can make it more difficult to obtain certain nutrients that are typically found in animal-based foods, such as protein, vitamin B12, vitamin D, calcium, and iron. It is important for vegans to be mindful of these potential deficiencies and ensure they are obtaining these nutrients from other sources or through supplementation.

Limited Variety

While there are vegan alternatives for many types of food, some people may find the limited variety of vegan options challenging, especially when it comes to dining out or finding convenient, pre-packaged foods.

Planning and Preparation

Adopting a vegan diet may require more planning and preparation, especially when it comes to meal preparation and ensuring nutritional needs are met. It can take time to learn how to cook staple vegan meals and find suitable alternatives for favorite foods.

Frequently asked questions