Vegan Diets: What's On The Plate?

A vegan diet is a plant-based plan that typically includes fruits, vegetables, beans, grains, nuts, and seeds. It excludes all animal products, including meat, fish, dairy, eggs, and even honey. People may adopt veganism for ethical, environmental, or health reasons. While a well-planned vegan diet can provide all the necessary nutrients, improper planning may lead to nutritional deficiencies. A typical vegan diet emphasizes a variety of whole foods, such as nuts, seeds, legumes, soy products, and nutritional yeast, to ensure adequate protein intake. It also incorporates healthy fats like avocado, coconut, and olive oils.

Whole food vegan diet

A whole-food, plant-based diet is a great way to improve your health, boost energy levels, and prevent chronic diseases. It is also a more environmentally friendly way of eating.

A whole-food, plant-based diet is based on natural, whole foods that are not heavily processed. It is also free of animal ingredients such as meat, milk, eggs, or honey. This type of diet has a lot of overlap with veganism, but there are some differences. For example, a vegan diet may include highly processed imitation meats and cheeses, whereas a whole-food, plant-based diet focuses on whole or minimally processed foods.

What to Eat on a Whole-Food, Plant-Based Diet

A whole-food, plant-based diet includes a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds. Here are some specific foods that are commonly eaten on this type of diet:

• Fruits: berries, citrus fruits, pears, peaches, pineapple, bananas, apples, grapes, strawberries, etc.
• Vegetables: kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, etc.
• Starchy vegetables: potatoes, sweet potatoes, butternut squash, etc.
• Whole grains: brown rice, rolled oats, farro, quinoa, brown rice pasta, barley, whole wheat, oats, popcorn, etc.
• Healthy fats: avocados, olive oil, unsweetened coconut, etc.
• Legumes: peas, chickpeas, lentils, peanuts, black beans, beans, pulses, etc.
• Seeds, nuts and nut butters: almonds, cashews, macadamia nuts, pumpkin seeds, sunflower seeds, natural peanut butter, tahini, etc.
• Plant-based milks: coconut milk, almond milk, cashew milk, soy milk, oat milk, flax milk, rice milk, etc.
• Spices, herbs, and seasonings: basil, rosemary, turmeric, curry, black pepper, salt, etc.
• Condiments: salsa, mustard, nutritional yeast, soy sauce, vinegar, lemon juice, etc.
• Plant-based proteins: tofu, tempeh, plant-based protein powders, etc.

What to Avoid on a Whole-Food, Plant-Based Diet

A whole-food, plant-based diet avoids heavily processed foods and animal products. Here are some specific foods that are typically avoided:

• Fast food: French fries, cheeseburgers, hot dogs, chicken nuggets, etc.
• Added sugars and sweets: table sugar, soda, juice, pastries, cookies, candy, sweet tea, sugary cereals, etc.
• Refined grains: white rice, white pasta, white bread, bagels, etc.
• Packaged and convenience foods: chips, crackers, cereal bars, frozen dinners, etc.
• Processed vegan-friendly foods: plant-based meats, faux cheeses, vegan butters, etc.
• Processed animal products: bacon, lunch meats, sausage, beef jerky, etc.

Benefits of a Whole-Food, Plant-Based Diet

This type of diet has been linked to various health benefits, including:

• Weight loss and improved weight management
• Lower risk of chronic diseases such as heart disease, type 2 diabetes, certain types of cancer, and arthritis
• Improved liver and kidney function
• A reduced environmental footprint due to lower resource use and greenhouse gas emissions
• Cost savings on groceries

Raw food vegan diet

A raw vegan diet combines the principles of veganism with those of raw foodism. It consists of food that is either eaten uncooked or heated at temperatures below 104–118 °F (40–48 °C). The idea is that cooking food destroys its nutrients, although this is not always the case.

What to Eat on a Raw Vegan Diet

A raw vegan diet is generally rich in fruits, vegetables, nuts, seeds, sprouted grains, and legumes. It tends to be naturally low in processed foods.

• Breakfast: Tropical green spirulina smoothie
• Lunch: Raw pea, mint, and avocado soup
• Dinner: Raw vegan pizza
• Lunch: Raw nori wraps with a spicy dipping sauce
• Dinner: Raw pad thai

The Benefits of a Raw Vegan Diet

A raw vegan diet may offer several health benefits, including:

• Improved heart health: The focus on fruits and vegetables may lead to lower blood pressure and a reduced risk of heart disease and stroke. The inclusion of nuts, seeds, sprouted whole grains, and legumes may also improve blood cholesterol levels.
• Reduced risk of diabetes: The diet's emphasis on fruits and vegetables, as well as its high fibre content, may help lower blood sugar levels and increase insulin sensitivity, reducing the risk of type 2 diabetes.
• Weight loss: Studies have consistently linked raw food diets, including raw veganism, to lower amounts of body fat.
• Improved digestion: The high amount of fibre in whole plant foods may improve digestion by adding bulk to stools and helping food move more quickly through the gut. Soluble fibre also feeds the good bacteria in the intestines, which may improve symptoms of irritable bowel syndrome (IBS), Crohn's disease, and ulcerative colitis.

The Risks of a Raw Vegan Diet

A raw vegan diet may also pose some health risks, especially when it is not well-planned:

• Nutritional deficiencies: Raw vegan diets may be low in vitamin B12, calcium, vitamin D, iodine, and protein. This can lead to health issues such as anemia, nervous system damage, infertility, heart disease, and poor bone health.
• Weakened muscles and bones: The diet's tendency to be low in calcium and vitamin D, which are needed for strong bones, may result in weaker muscles and bones.
• Tooth decay: The high consumption of citrus fruits and berries, which are more acidic, may increase the likelihood of tooth enamel erosion and tooth decay.
• Reduced fertility: In one study, 70% of women following a raw vegan diet experienced irregularities in their menstrual cycle, and about a third developed amenorrhea, a condition where menstruation stops entirely.

Tips for Following a Raw Vegan Diet

To follow a raw vegan diet, ensure that at least 75% of the food you eat is raw or cooked at temperatures below 104–118 °F (40–48 °C). Animal products should be avoided entirely, while fruits, vegetables, nuts, and seeds should be plentiful. Grains and legumes can be included but must be soaked or sprouted before consumption.

High-protein vegan diet

A vegan diet is a plant-based diet that excludes all animal products, including meat, fish, eggs, dairy, and even honey. It can be challenging to meet your nutritional needs on a vegan diet, especially when it comes to protein. However, with proper planning, it is possible to get all the protein you need from plant-based sources. Here is a guide to a high-protein vegan diet:

High-Protein Vegan Foods

There are plenty of plant-based protein options to choose from, such as tofu, beans, lentils, and high-protein whole grains like quinoa. Here are some specific examples of high-protein vegan foods:

• Beans: Black beans, kidney beans, chickpeas, and other varieties provide about 15 grams of protein per cup.
• Lentils: This high-fiber legume provides 18 grams of protein per cup.
• Tofu: Tofu is high in protein and calcium, providing 20 grams of protein per cup.
• Edamame: A convenient option, edamame provides 17 grams of protein per cup.
• Spinach: This low-calorie vegetable offers 5 grams of protein per cooked cup.
• Quinoa: Quinoa contains all the essential amino acids, with 4 grams of protein per half cup.
• Tempeh: Made from fermented soybeans, tempeh provides 34 grams of protein per cup.
• Seitan: Made from wheat gluten, seitan packs 34 grams of protein per half-cup serving.
• Nuts and nut butter: Almonds provide 7.5 grams of protein per quarter-cup, while two tablespoons of nut butter provide 7 grams.
• Nutritional yeast: Half an ounce of nutritional yeast provides 8 grams of protein and 3 grams of fiber.
• Hemp seeds: Hemp seeds contain 9 grams of protein per 30-gram serving, along with healthy fats and various minerals.
• Green peas: Green peas provide nearly 9 grams of protein per cooked cup.

Sample High-Protein Vegan Meal Plan

• Breakfast: Vegan freezer breakfast burritos (15 grams of protein per serving) or blueberry almond chia pudding (6 grams of protein).
• Lunch: Vegan kale Caesar salad with tofu croutons (20 grams of protein) or green salad with edamame and beets (18 grams of protein).
• Dinner: Tofu and vegetable curry with zucchini noodles (16 grams of protein) or vegan beet burgers with sweet chili slaw (12 grams of protein).
• Snacks: Dry-roasted almonds (5 grams of protein per quarter-cup), edamame in pods, cucumber slices, apple, pear, or avocado.

Tips for a Successful High-Protein Vegan Diet

• Include a variety of protein sources in your diet, such as those listed above, to ensure you get all the essential amino acids.
• Incorporate high-protein foods into most of your meals to stay satisfied between meals.
• Consider using protein powders or supplements to boost your protein intake if needed.
• Focus on whole foods and minimise processed meat substitutes, as these tend to be high in sodium and other unhealthy ingredients.

Vegan sources of calcium

Calcium is important for maintaining healthy bones and teeth, and it also plays a role in muscle contraction, blood pressure regulation, nerve transmission, and blood clotting. While non-vegans typically get their calcium from dairy products, there are plenty of vegan sources of calcium to choose from. Here are some detailed suggestions for how to include more calcium in your vegan diet:

Fortified Foods and Drinks

Some foods and drinks have calcium added during the manufacturing process, making them a good way to add this mineral to your diet. Examples include fortified plant-based yoghurts and milk alternatives, such as soya, pea, and oat drinks. Fortified soya milk is a great alternative to cow's milk as it contains about the same quantity of protein. Breads, crackers, and tortillas may also contain large amounts of calcium due to the addition of calcium to flour and cornmeal. Check the labels to ensure that the plant milk you are buying is fortified, as not all are.

Green Leafy Vegetables

Dark, leafy greens such as broccoli, cabbage, kale, and okra are good sources of calcium for vegans. Spinach also contains high levels of calcium, but the body cannot digest it all. It is also worth noting that vegetables contain varying levels of antinutrients like oxalates, which can bind to calcium in the gut and reduce absorption. Therefore, low- and moderate-oxalate vegetables like turnip greens, broccoli, and kale may be better sources of calcium than high-oxalate vegetables like spinach. Boiling vegetables can also reduce oxalate levels by 30-87%, making this mineral easier for your body to absorb.

Beans, Peas, and Lentils

In addition to being rich in fibre and protein, beans and lentils are good sources of calcium. The varieties with the highest levels of calcium per cooked cup (about 175 grams) include baked beans, kidney beans, pinto beans, and chickpeas. Beans and lentils are also typically rich in other nutrients like iron, zinc, potassium, magnesium, and folate. However, they also contain antinutrients like phytates and lectins, which can reduce your body's ability to absorb other nutrients. Soaking, sprouting, and fermenting beans and lentils can help reduce these antinutrients, making the calcium and other nutrients more bioavailable.

Nuts and Seeds

All nuts contain small amounts of calcium, but almonds are especially rich, providing 96 mg per 1/4 cup. Brazil nuts are another good option, providing around 4% of the daily value (DV) per 1/4 cup. Seeds and their butters are also good sources of calcium, but the amount varies depending on the variety. Tahini, a butter made from sesame seeds, contains the most calcium, with 128 mg per 2 tablespoons. Chia seeds are another good option, providing around 14% of the DV per ounce. Like nuts, seeds provide fibre, protein, healthy fats, vitamins, minerals, and beneficial plant compounds.

Fruits

Some fruits contain good amounts of calcium. For example, raw figs provide 18 mg, or about 1% of the DV, per fig. Dried figs offer slightly less calcium but still make a nutritious snack. Oranges are another high-calcium fruit, with one navel orange containing around 60 mg, or 5% of the DV. Blackcurrants, blackberries, and raspberries also contain calcium, providing around 42 mg per cup. These fruits also offer a good dose of fibre and vitamin C, along with other vitamins and minerals.

Other Sources

In addition to the food groups mentioned above, vegans can obtain calcium from other sources. For example, amaranth and teff, two gluten-free ancient grains, provide around 9% of the DV per cooked cup. Seaweed is another option, with wakame providing around 120 mg, or 9% of the DV, per cup. However, seaweed may contain high levels of heavy metals and excessive amounts of iodine, so it should not be consumed too often or in large quantities. Finally, blackstrap molasses, a sweetener made from sugar cane, contains 191 mg of calcium, or 15% of the DV, per tablespoon. However, it is very high in sugar, so it should be consumed in moderation.

Vegan sources of vitamin B12

A vegan diet is a plant-based plan that excludes all animal products, including meat, fish, dairy, and even honey. Vegans can get the nutrients they need from eating a varied and balanced diet, including fortified foods and supplements.

Vitamin B12 is made by bacteria and is essential for maintaining healthy blood and a healthy nervous system. It is mainly found in meat, eggs, and dairy products, so vegans must take particular care to consume enough vitamin B12.

• Nutritional yeast is a popular food for vegans that is often fortified with vitamin B12. It has a strong, nutty flavor and can be added to many dishes.
• Vitamin B12-fortified foods such as breakfast cereals, non-dairy milk, and plant-based meats. These foods typically contain much more vitamin B12 than those with naturally-occurring vitamin B12.
• Yeast spreads like Marmite and Vegemite contain some naturally occurring vitamin B12.
• Tempeh is a traditional Indonesian food made from fermented soybeans. The vitamin B12 is produced during the fermentation process.
• Shiitake mushrooms naturally contain vitamin B12, but a large amount would need to be consumed to reach the required daily intake.

While these foods contain vitamin B12, supplementation is still recommended for vegans to ensure adequate intake. A vitamin B12 supplement of at least 25 mcg per day or at least 1000 mcg twice a week is suggested.

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