Vegan Diet: What Foods Do Vegans Eat?

A vegan diet is one that consists of only plant-based foods and excludes all animal products. This means that vegans do not eat meat, poultry, fish, seafood, dairy, eggs, or honey. Instead, their diets are based on vegetables, grains, nuts, fruits, and foods made from plants.

Vegan diets have gained popularity in recent years, with an estimated 3-4% of Americans identifying as vegan. People choose to follow a vegan diet for a variety of reasons, including health, ethical, and environmental concerns.

While a vegan diet can offer health benefits such as improved blood sugar control and heart health, it is important to ensure that it is well-planned to avoid potential nutrient deficiencies.

What foods are included in a vegan diet?

A vegan diet is based on plants and foods made from plants. This includes fruits, vegetables, grains, nuts, and seeds.

Tofu, Tempeh, and Seitan

These are all good sources of plant-based protein. Tofu is made from coagulated soybeans and water, and it has a mild flavor. Tempeh is a fermented soy product with a firmer texture and a stronger, nuttier flavor. Seitan is made from wheat gluten and has a chewy texture and savory flavor.

Plant-Based Milk and Yogurt

These can be made from sources such as soy, rice, almond, cashew, coconut, or oats. They are often fortified with calcium and vitamins B12 and D.

Legumes

Legumes include beans, lentils, and chickpeas. They provide nutrients such as iron, B vitamins, magnesium, fiber, and protein.

Nuts and Seeds

Nuts and seeds are good sources of healthy fats, fiber, and protein. Examples include almonds, walnuts, pecans, cashews, pistachios, peanuts, chia seeds, sunflower seeds, and pepita (pumpkin seeds).

Plant-Based Oils

Examples include olive, avocado, vegetable, canola, corn, peanut, coconut, or sesame oils.

Algae

Edible varieties include chlorella, seaweed, spirulina, and sea moss.

Nutritional Yeast

This is a vegan source of vitamin B12, usually sold as a powder or flakes to be added to foods.

Whole Grains, Cereals, Rice, and Breads

Examples include whole wheat bread, corn or whole wheat tortillas, brown rice, quinoa, whole wheat, or legume-based pasta. However, they must be made without eggs, dairy products, or animal fat.

Sprouted and Fermented Plant Foods and Beverages

These include natto, miso, sauerkraut, and kombucha.

Fruits and Vegetables

All fruits and vegetables are included in a vegan diet, such as berries, apples, pears, bananas, avocados, tomatoes, leafy greens, root vegetables, potatoes, and more.

Vegan Meats and Cheeses

Vegan meats are made from plant-based proteins and are seasoned and molded to resemble meat products like burgers, chicken nuggets, and hot dogs. Vegan cheeses are usually made from nuts, such as cashews and almonds, or from soy and vegetable oil.

What foods are excluded in a vegan diet?

A vegan diet is based on plants and excludes all animal products and by-products. This means that vegans do not eat meat, poultry, fish, dairy, eggs, or honey.

Meat and Poultry

All meat and meat products are excluded from a vegan diet. This includes:

• Beef
• Pork
• Lamb
• Chicken
• Turkey
• Duck

Fish and Seafood

Fish and seafood are also not consumed by vegans. This includes:

• Tuna
• Salmon
• Trout
• Shrimp
• Oysters
• Crabs
• Clams
• Mussels
• Scallops

Dairy

Vegans do not consume any dairy products, including:

• Milk
• Cream
• Butter
• Cheese
• Cottage Cheese
• Yogurt
• Ice Cream

Eggs

Eggs are not part of a vegan diet, including those from:

• Chickens
• Quails
• Ostriches

Honey and Other Bee Products

Honey and other bee-derived products, such as bee pollen, are not considered vegan.

Animal-Based Ingredients

In addition to the food groups mentioned above, vegans also avoid animal-based ingredients used in food preparation, such as:

• Gelatin
• Ghee
• Whey
• Casein
• Lard

Alcoholic Beverages

Some alcoholic drinks, like beer, wine, or cider, may not be considered vegan due to the use of animal-derived products during production or filtration.

What are the health benefits of a vegan diet?

A vegan diet consists of only plant-based foods and drinks, including fruits, vegetables, beans, grains, nuts, and seeds. Vegans do not consume any animal products, including meat, dairy, eggs, and honey.

Health Benefits of a Vegan Diet

A vegan diet can have several health benefits, including:

Weight Management:

Vegan diets are often associated with weight loss, as they tend to be lower in calories and can help reduce the amount of processed and high-fat foods consumed. Research has shown that participants on vegan diets lost more weight compared to other diets, including vegetarian and calorie-restricted diets.

Improved Blood Sugar Control and Type 2 Diabetes:

Vegan diets have been found to lower blood sugar levels and improve insulin sensitivity. One study reported that a vegan diet lowered the risk of developing type 2 diabetes by up to 78% compared to non-vegans.

Heart Health:

A vegan diet may reduce the risk of high blood pressure and improve heart health. Observational studies suggest that vegans may have up to a 75% lower risk of developing high blood pressure and a 42% lower risk of dying from heart disease. Additionally, vegan diets can help reduce blood sugar, LDL (bad) cholesterol, and total cholesterol levels.

Reduced Risk of Certain Cancers:

Following a vegan diet may lower the risk of developing or dying from certain types of cancer. The International Agency for Research on Cancer (IARC) has classified processed meat as a carcinogen and red meat as a probable carcinogen. A vegan diet, by eliminating these, may offer some protection against certain cancers.

Reduced Arthritis Symptoms:

Vegan diets, by focusing on whole foods and reducing highly processed foods, can have anti-inflammatory effects. Studies have shown that a vegan diet can decrease inflammatory markers and reduce symptoms of arthritis, such as pain, joint swelling, and morning stiffness.

Improved Kidney Function:

A vegan diet may be beneficial for people with diabetes, as substituting meat for plant protein may reduce the risk of poor kidney function. One study found that individuals following a vegan diet had a 31% lower risk of developing chronic kidney disease compared to those on other diets.

Potential Benefits for Alzheimer's Disease:

While research is limited, some observational studies suggest that aspects of the vegan diet may help reduce the risk of developing Alzheimer's disease. However, more studies are needed to establish a direct link.

Lowered Risk of High Blood Pressure:

Vegan diets have been found to have a similar effect on blood pressure as diets recommended by medical societies to improve blood pressure. This benefit may contribute to a reduced risk of heart disease.

Potential Risks and Considerations

While a vegan diet offers several health benefits, it is important to consider potential risks and ensure a well-planned and balanced approach. Vegans may be at risk of certain nutrient deficiencies, including vitamin B12, vitamin D, iodine, calcium, zinc, and omega-3 fatty acids. Additionally, getting enough protein can be a concern, as plant proteins may not provide all the essential amino acids.

Supplements and fortified foods can help address these potential deficiencies. It is recommended to consult a healthcare professional or dietitian to ensure a vegan diet meets all nutritional needs, especially for individuals with specific health conditions or requirements, such as pregnancy or breastfeeding.

What are the potential health drawbacks of a vegan diet?

A vegan diet can be very nutritious, but there are some potential health drawbacks. A well-planned vegan diet can provide all the nutrients you need, but because vegans are more limited in their food choices than vegetarians and meat-eaters, it's harder to plan a balanced diet.

One potential drawback of a vegan diet is the risk of nutrient deficiencies. Vegans may be prone to vitamin B12 deficiency, as this vitamin is most commonly found in animal products. Vitamin B12 is important as being deficient can lead to dementia, and deficiency has also been linked to neurologic and haematologic problems. Vegans may also be at risk of iron deficiency, as iron found in plants (non-heme iron) is not as easily absorbed by the body as iron from meat (heme iron).

A vegan diet may also be lower in omega-3 fatty acids, which are found in seafood and fortified eggs. Omega-3 fatty acids keep cells healthy and protect against heart disease and stroke. However, vegans can get omega-3s from plant sources such as walnuts, flaxseeds, hemp seeds, chia seeds, edamame, seaweed, and algae.

A further potential drawback of a vegan diet is that it may be higher in carbohydrates, which can make it challenging to follow a low-carb vegan diet. However, there are plenty of low-carb plant foods, including non-starchy vegetables, high-fat fruits like avocados and olives, and low-sugar fruits like blueberries, raspberries, and blackberries.

Another potential health drawback of a vegan diet is the risk of inadequate protein intake. While there are plenty of plant-based sources of protein, such as nuts, quinoa, legumes, and soy protein, it's still something that vegans will want to monitor.

Finally, a vegan diet may be associated with an increased risk of stroke. A UK study found that compared with meat-eaters, the rate of stroke was 20% higher among vegetarians, mostly due to hemorrhagic stroke. However, the overall risk was small, equating to three extra cases per 1,000 people over ten years.

What are the different types of vegan diets?

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.

There are several types of vegan diets, each with its own specific guidelines and restrictions. Here are some of the most common types:

• Raw Vegan Diet: Raw vegans consume only raw plant foods, including fruits, vegetables, nuts, seeds, sprouted and soaked grains, cold-pressed oils, and fermented foods. They believe that cooking reduces the nutritional value of food. While this diet may be rich in certain vitamins, minerals, and fibre, it can also be very restrictive, leading to deficiencies in protein, vitamins, calcium, and iron.
• Vegan Keto Diet: The keto diet is typically high-fat and low-carb, and the vegan version adapts this by focusing on high-fat vegan foods like avocados, nuts, seeds, and oils. This diet restricts grains, starchy vegetables, beans, legumes, and high-sugar fruits. It can be restrictive and may lead to nutrient deficiencies if not carefully planned.
• Vegan Diabetic Diet: This diet is designed for diabetics and focuses on moderating carbohydrate intake, especially refined carbs that quickly raise blood sugar. It includes whole grains, beans, legumes, and protein sources like tofu, tempeh, and plant-based fats.
• High-Protein Vegan Diet: This diet addresses the common lack of protein in vegan diets by focusing on higher-protein plant foods like tofu, tempeh, and vegan protein supplements. It is popular among vegan athletes and bodybuilders.
• Alkaline Vegan Diet: The alkaline diet prioritises foods based on their pH value, emphasising alkaline foods over acidic ones. It includes non-starchy vegetables, whole grains, and typically avoids protein sources like lentils and tofu. However, the claimed benefits of this diet have not been proven.
• Vegan Anti-Inflammatory Diet: This diet is based on the anti-inflammatory properties of balanced vegan diets. It emphasises fresh, whole foods and limits sugars and highly processed foods, which can increase inflammation.
• Mediterranean Vegan Diet: This is a vegan version of the Mediterranean diet, rich in fruits, vegetables, grains, beans, nuts, seeds, and unsaturated oils. It excludes fish, dairy, and eggs, which are typically included in the traditional Mediterranean diet.
• Low-Carb Vegan Diet: This diet focuses on plant-based foods that are low in carbohydrates, including non-starchy vegetables, high-fat fruits like avocados, low-sugar fruits, and oils.

In addition to these diet types, some people may identify as ethical vegans, environmental vegans, or religious vegans, incorporating these values into their vegan lifestyle.

Frequently asked questions