Vegan Diet: What's On The Menu?

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, they eat fruits, vegetables, grains, nuts, seeds, plant oils, and plant-based alternatives to animal products.

There are several types of vegan diets, including the whole food vegan diet, the raw food vegan diet, the starch solution, and the junk food vegan diet.

Vegan diets are often associated with various health benefits, including improved blood sugar control, heart health, and weight loss. However, a poorly planned vegan diet may lead to nutrient deficiencies, so it is important to ensure a balanced intake of nutrients.

What foods can vegans eat?

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

Tofu, Tempeh, and Seitan

Tofu, tempeh, and seitan are all good sources of plant-based protein and can be used as alternatives to meat in various recipes.

Plant-Based Milk and Yogurt

Vegans can consume milk and yogurt made from nuts, grains, or seeds, such as soy, rice, almond, cashew, coconut, or oats. It is recommended to choose calcium-fortified options whenever possible.

Nuts and Seeds

Nuts like almonds, walnuts, pecans, cashews, pistachios, and peanuts provide healthy fats, fiber, and protein. Similarly, seeds such as chia, sunflower, pepita (pumpkin seeds), and flaxseed offer similar nutritional benefits.

Plant-Based Oils

Vegans can use a variety of plant-based oils for cooking and flavoring, including olive, avocado, vegetable, canola, corn, peanut, coconut, and sesame oils.

Algae

Edible algae like chlorella, seaweed, spirulina, and sea moss are nutrient-rich foods that can be included in a vegan diet.

Nutritional Yeast

Nutritional yeast is a vegan source of vitamin B12 and is usually sold as a powder or flakes that can be added to various dishes.

Whole Grains, Cereals, Rice, and Breads

Whole wheat bread, tortillas, brown rice, quinoa, whole wheat pasta, and other whole grains are part of a vegan diet. However, they should be made without eggs, dairy, or animal fat.

Fruits and Vegetables

A wide variety of fruits and vegetables are included in a vegan diet, such as berries, apples, bananas, avocados, tomatoes, leafy greens, root vegetables, potatoes, and more.

Legumes

Legumes, including beans, lentils, and chickpeas, are excellent sources of nutrients such as iron, B vitamins, magnesium, fiber, and protein.

What foods can't vegans eat?

Vegans do not eat any foods that come from animals, including meat, poultry, fish, eggs, and dairy products. This means that vegans avoid the following:

• Beef, pork, lamb, and other red meat
• Chicken, duck, and other poultry
• Fish and shellfish, such as crabs, clams, and mussels
• Milk, cream, ice cream, and other dairy products
• Mayonnaise (because it includes egg yolks)
• Honey and other bee products
• Animal-based ingredients such as gelatin, ghee, whey, casein, and lard

Some alcoholic beverages, such as beer, wine, or cider, might also not be vegan due to products used during the filtration process or flavorings added during production.

In addition, some vegans may choose to avoid yeast, as it is technically a living organism.

What are the health benefits of a vegan diet?

A vegan diet can have several health benefits, ranging from weight loss to a reduced risk of certain diseases. Here are some of the key health benefits of following a vegan diet:

Weight Loss

Vegan diets are often associated with weight loss. Observational studies suggest that vegans tend to have lower body weights and body mass indexes (BMIs) than non-vegans. This may be due to the higher fibre content in vegan diets, which can increase satiety and reduce snacking. Additionally, vegan diets are typically lower in calories, eliminating the need for calorie counting or portion control.

Heart Health

A vegan diet rich in whole grains, legumes, fruits, and vegetables is linked to a lower risk of heart disease and stroke. Vegan diets are also associated with lower blood pressure and improved cholesterol management, particularly in male vegans. The reduction in cholesterol levels can help lower the risk of heart disease.

Blood Sugar Control and Diabetes Prevention

Adopting a whole-food vegan diet can help improve blood sugar control and reduce the risk of developing type 2 diabetes. This is because vegan diets tend to be rich in lower glycaemic index (GI) foods that are high in dietary fibre, which slows digestion and stabilises blood sugar levels. Additionally, the increased consumption of plant-based foods and reduced intake of meat and dairy may further lower the risk of type 2 diabetes.

Cancer Prevention

Following a vegan diet may reduce the risk of developing certain types of cancer, including colorectal, prostate, breast, stomach, and pancreatic cancers. This may be due to the higher intake of legumes, fruits, and vegetables, which are rich in protective compounds, as well as the avoidance of processed and smoked meats, which are linked to an increased cancer risk.

Improved Gut Health

A varied plant-based diet can positively impact gut health by encouraging the growth of beneficial microbes in the gut microbiome. The high fibre content of a vegan diet provides fuel for these microbes, allowing them to flourish and increase the diversity of the microbiome. A diverse microbiome is important for fighting disease and maintaining overall health.

Anti-Inflammatory Effects

A vegan diet rich in antioxidant-whole foods and fewer trigger foods may help reduce inflammation associated with conditions like rheumatoid arthritis and osteoarthritis. The anti-inflammatory effects of a vegan diet may also contribute to a lower risk of heart disease.

Healthy Skin

The high intake of fruits and vegetables in a vegan diet can promote healthy skin. These foods are rich in polyphenols and skin-supporting nutrients like vitamins C and E. A vegan diet may also be beneficial for skin conditions such as acne, psoriasis, and atopic dermatitis, as well as skin ageing.

Nutritional Quality

Well-planned vegan diets that include fortified foods tend to be high in dietary fibre, folate, vitamins C, E, and minerals like potassium and magnesium. They also tend to be lower in sodium (salt) and saturated fat, contributing to their overall nutritional quality and potential health benefits.

What are the risks of a vegan diet?

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

While a vegan diet can be very nutritious, there are some potential risks. A vegan diet may be lacking in some nutrients, like protein, calcium, omega-3 fatty acids, zinc, vitamin B12, and vitamin D. These nutrients are crucial for maintaining healthy bodily functions, and a deficiency can lead to adverse health effects.

• Vitamin B12 Deficiency: Vitamin B12 is commonly found in animal products like red meat, eggs, fish, and milk, which are excluded from a vegan diet. This vitamin is critical for normal brain function, red blood cell production, enzyme formation, and cellular growth. A deficiency can lead to anemia, gastritis, stroke, Crohn's disease, and Celiac disease.
• Anemia: Vegans may develop anemia due to iron deficiency or a lack of adequate vitamin B12 and folate, which are essential for the production of healthy red blood cells. Anemia can cause irregular heartbeats and disrupt organ functions due to insufficient oxygen distribution.
• Leaky Gut Syndrome: Legumes, a common source of protein in vegan diets, contain antinutrients like lectins and phytates, which can decrease nutrient absorption and contribute to intestinal hyperpermeability, allowing toxic particles to enter the bloodstream.
• Mental Health Issues: A vegan diet may impact mental health due to shortages in brain chemicals like serotonin, dopamine, and norepinephrine, which are influenced by nutrients like omega-3 fatty acids, folates, vitamin B12, zinc, calcium, iodine, and iron. A deficiency in these nutrients can trigger symptoms of depression.
• Hormonal Imbalance: Soy products, a common source of protein for vegans, contain phytoestrogens, which can act as endocrine disruptors and negatively impact hormone levels when consumed in large quantities.
• Increased Risk of Stroke: Some studies suggest that a vegan diet may be associated with a higher risk of stroke, particularly hemorrhagic stroke, although the overall risk is small. This may be due to vitamin B12 deficiency, which is common among non-meat eaters.
• Bone Health: Vegans may have a lower bone mineral density, especially during childhood and adolescence, which can increase the risk of osteoporosis and fractures in adulthood.
• Pregnancy and Fetal Outcomes: Vegan diets during pregnancy may be associated with an increased risk of small-for-gestational-age infants and lower birth weight. It is crucial for pregnant vegans to ensure adequate nutrient intake to support fetal growth and development.

It is important to carefully plan a vegan diet and consult a healthcare professional to ensure that it meets all nutritional requirements and does not lead to any adverse health effects.

What supplements might vegans need?

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

A well-planned vegan diet can provide all the nutrients you need. However, vegans are more limited in their food choices than vegetarians and meat-eaters, so it is harder to plan a balanced diet. It is recommended to focus on variety and include a little of everything in your daily diet.

Vitamin B12

Vitamin B12 is one supplement vegans may consider, as it appears naturally only in animal products. Some plant-based products are fortified with the vitamin, including breakfast cereal, nutritional yeast, and tempeh. Vitamin B12 is important for maintaining healthy blood and a healthy nervous system.

Vitamin D

Vitamin D is a fat-soluble vitamin that helps enhance the absorption of calcium and phosphorus from the gut. It also influences immune function, mood, memory, and muscle recovery. Vegans can source some of their vitamin D from sunlight, but because vitamin D is found in foods like milk and fish, which are off-limits to vegans, a vitamin D supplement may be needed.

Long-chain omega-3s

Omega-3 fatty acids can be split into two categories: essential omega-3 fatty acids and long-chain omega-3 fatty acids. Long-chain omega-3 fatty acids include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are critical for cardiovascular and brain health. While plants with a high ALA content include flax seeds, chia seeds, walnuts, hemp seeds, and soybeans, EPA and DHA are mostly found in animal products. Vegans may benefit from supplementing with algae oil to ensure they get enough long-chain omega-3s.

Iron

Iron is a nutrient used to make new DNA and red blood cells, as well as carry oxygen in the blood. It is also needed for energy metabolism. Vegans are often recommended to aim for 1.8 times the normal recommended daily intake of iron, as iron from plant-based food is not as easily absorbed by the body as iron from meat.

Calcium

Calcium is a mineral necessary for good bone and teeth health. It also plays a role in muscle function, nerve signaling, and heart health. While there are plant sources of calcium, studies suggest that most vegans do not get enough. Vegans consuming too little dietary calcium should consider taking a daily supplement, especially if they are getting less than 525 mg per day.

Zinc

Zinc is a mineral crucial for metabolism, immune function, and the repair of body cells. While zinc is found in whole grains, wheat germ, tofu, sprouted breads, legumes, nuts, and seeds, vegans may not get enough due to the phytate content in some plant foods, which limits absorption. Vegans concerned about their zinc intake or those with symptoms of a deficiency may consider taking a daily zinc supplement.

Iodine

Iodine is crucial for healthy thyroid function, which controls metabolism. Vegans are considered at risk of iodine deficiency, and studies report that they have up to 50% lower blood iodine levels than vegetarians. Vegans who do not want to consume iodized salt or eat seaweed several times a week should consider taking an iodine supplement.

Vitamin K2

Vitamin K comes in multiple forms, one of which is K2, which is critical for enabling the body to properly manage calcium. K2 plays a role in preventing chronic diseases, such as coronary artery disease, by combating chronic inflammation. Vegans do not consume animal-based foods that contain K2, so a supplement may be necessary to ensure the body is functioning optimally.

Selenium

Selenium is important for helping to protect against neurodegenerative disorders, mood changes, cardiovascular disease, cancer, and reproductive problems in men and women. It is not found in many plant foods, but it is abundant in Brazil nuts.

Magnesium

Magnesium is another mineral that may be lacking in both vegan and omnivore diets due to soil depletion. It also helps with the absorption of iodine.

Protein

Protein powder is not necessary for everyone, but it can be useful for new vegans, elderly people, or athletes who need more protein to support muscle growth and repair.

Turmeric

Turmeric has numerous health benefits, including helping to prevent certain types of cancer and reducing inflammation in the body. Dr. Greger suggests a quarter-inch of the fresh root or a quarter-teaspoon of ground turmeric daily, along with a small amount of black pepper to increase bioavailability.

Creatine

Creatine has been shown to have benefits for vegetarians, but the long-term effects of creatine supplementation are still unknown.

It is important to consult with a healthcare provider before starting any new supplement regimen.

Frequently asked questions