Vegan Diet: What's On The Plate?

A strict vegan diet consists of only plant-based foods and drinks, avoiding anything that comes from an animal. This means no meat, no cheese, no dairy, and no eggs. Vegans also avoid wearing or using any products derived from animals, such as leather or wool. A vegan diet can be nutritious and healthy, but it's important to be aware of potential nutritional deficiencies and plan meals carefully to ensure a balanced intake of all essential nutrients.

Nutrient deficiencies

A well-planned vegan diet is rich in fruits and vegetables and generally low in highly refined foods. However, it is important to be aware of the potential nutrient deficiencies that can occur when cutting out entire food groups. Animal products are a rich source of certain nutrients that are more difficult to derive from plant-based alternatives.

Vitamin B12

Vitamin B12 helps maintain blood cells and prevent anaemia. A cross-sectional analysis found that about half of the 232 vegan participants had vitamin B12 deficiencies. Symptoms of vitamin B12 deficiency include unexpected weight loss, tingling in the hands and feet, difficulties remembering, and soreness of the mouth and tongue. It can also lead to megaloblastic anaemia, which involves the bone marrow producing oversized, undeveloped red blood cells, resulting in low red blood cell levels.

Omega-3 Fatty Acids

Omega-3 fatty acids are important for heart and brain health and can help prevent swollen, itchy rashes or scaly, dry patches on the skin. While plant-based sources of omega-3 fatty acids include nuts, seeds, and plant oils, the body can only convert a small amount of these into the types of omega-3s found in animal products.

Iodine

The thyroid converts iodine into thyroid hormones that help regulate crucial biological functions. The body does not produce iodine, so it must be obtained from the diet. A lack of iodine could lead to hypothyroidism, with symptoms including an inability to tolerate colder temperatures, fatigue, and weight gain.

Iron

Iron helps blood cells carry oxygen and supports brain health. A deficiency may cause anaemia, which restricts oxygen delivery to cells around the body, as well as difficulty concentrating or remembering and an increased susceptibility to infections.

Vitamin D

Vitamin D helps absorb calcium for healthy bones and protects against chronic bone conditions such as osteoporosis. While the body makes vitamin D from sun exposure, it is also found in animal products. A vitamin D deficiency is very common and can increase the risk of problems such as osteoporosis or bone fractures, and can cause numbness or tingling in the fingers and abnormal heart rhythms.

Calcium

Calcium is important for bone health and muscle functioning. A deficiency could increase the risk of osteoporosis or bone fractures, and can cause numbness or tingling in the fingers and abnormal heart rhythms.

Creatine

Creatine is found in animal tissues and helps produce energy during exercise. While creatine is not an essential nutrient, it can improve athletic performance.

Zinc

Zinc is found most readily in shellfish and meat. A deficiency may lead to a reduced sense of taste and smell, poor wound healing, and a weakened immune system.

Protein

Protein is one of the nutrients often lacking in a vegan diet. While there are plenty of plant-based sources of protein, it is still something to monitor.

Health benefits

A strict vegan diet consists of only plant-based foods and drinks, avoiding anything that comes from an animal. This includes meat, poultry, dairy, eggs, and honey. Vegans tend to eat more fruits and vegetables than omnivores, which means their diets are loaded with fibre, plant protein, and minerals.

Weight Management

Eating more whole plant foods and fewer highly processed foods may aid in weight management, especially if they replace highly processed foods high in added sugars, sodium, and saturated fats. Many of the foods included in a vegan diet, such as fruits and vegetables, are naturally lower in calories than ultra-processed foods, leading to an overall lower calorie intake. Several studies have shown that a vegan diet can result in more weight loss compared to other diets.

Blood Sugar Control

Some studies have shown a positive effect of a vegan diet on blood sugar (glucose) levels. One 12-week randomised clinical trial in people with type 2 diabetes showed a greater reduction of A1C levels (average blood sugar over the past two to three months) and overall glycemic control in those following a vegan diet compared to a traditional diabetic diet. A 16-week study in overweight individuals showed increased insulin sensitivity in the vegan group, meaning the body is better at using available insulin, which reduces the risk of developing diabetes and improves blood sugar management.

Heart Health

Many vegan diets tend to be lower in saturated fat and sodium than the standard American diet, which may lead to improvements in heart health. A 2020 review of studies found that a primarily plant-based diet provides heart-health benefits, such as improved blood cholesterol levels, and may reduce the risk of cardiovascular disease.

Lower Risk of Cancer

The International Agency for Research on Cancer (IARC) classifies processed meat as carcinogenic and red meat as a probable carcinogen. A 2015 review by the IARC found that a daily intake of 50 grams of processed meat (about one hot dog) increased the risk of colorectal cancer by 18%. Additionally, a 2022 study found that an increased amount of plant-based foods reduced the risk of some forms of prostate cancer, especially in older adults. A meta-analysis looking at over 3 million subjects found that vegan and other plant-based eating patterns were protective against digestive system cancers.

Reduced Arthritis Symptoms

Eating more whole foods and fewer highly processed foods is often associated with an anti-inflammatory diet. A four-week randomised controlled trial comparing a vegan diet to a diet that includes meat found that people in the vegan group experienced decreased inflammatory markers. A 2021 meta-analysis found that anti-inflammatory diets, including Mediterranean, vegetarian, and vegan diets, reduced pain in individuals with rheumatoid arthritis.

Reduced Risk of Poor Kidney Function

A 2023 study looking at over 3,600 people with hyperuricemia (a risk factor for chronic kidney disease) found that those following a vegan diet had a 31% lower risk of developing chronic kidney disease compared to those following lacto-ovo vegetarian and omnivorous diets.

Reduced Risk of High Blood Pressure

A 2019 meta-analysis concluded that a vegan diet had similar effects on blood pressure as diets recommended by medical societies to help improve blood pressure.

Reduced Risk of Alzheimer's Disease

While there are few studies examining the vegan diet's relation to Alzheimer's disease, a review study suggested that following a plant-based diet may be beneficial for brain health and cognitive function. However, more research is needed in this area.

Weight management

A vegan diet can be an effective way to lose weight, as it tends to be lower in calories and higher in dietary fibre, which can help you feel fuller for longer. Research has shown that people who follow a vegan diet tend to weigh less than their meat-eating peers.

One study assigned participants to one of five diets: vegan, semi-vegetarian, pesco-vegetarian, vegetarian, and plant-and-animal-based. At the end of six months, the vegan dieters lost the most weight and had lower BMIs, despite consuming a decent amount of carbohydrates.

Another study showed a 7% decrease in the probability of obesity for every year that someone followed a vegan diet. This suggests that the weight loss achieved on a vegan diet is sustainable as long as the diet is adhered to.

However, it is important to note that the weight loss benefits of a vegan diet may depend on the type of diet you are following before making the switch. If you are already eating a healthy, balanced diet, you may not see significant weight loss results.

In addition to weight loss, a vegan diet has been linked to other health benefits, including reduced inflammation, a lower risk of heart disease, improved brain health, and a reduced risk of developing type 2 diabetes.

However, it is important to ensure that you are getting enough essential nutrients on a vegan diet, as deficiencies can occur if the diet is not well-planned. Nutrients to pay particular attention to include protein, vitamin B12, vitamin D, calcium, and iron.

To optimise weight management on a vegan diet, focus on consuming a variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. Choose minimally processed options and limit your intake of vegan junk food, such as vegan burgers, ice cream, and cookies.

Additionally, be mindful of your portion sizes and overall calorie intake, as it is possible to overeat and gain weight on a vegan diet, especially if you are relying heavily on processed vegan foods.

Food sources

A strict vegan diet consists of only plant-based foods and drinks, avoiding anything that comes from an animal. This means no meat, no cheese, no dairy, and no eggs. Vegans also avoid wearing or using products derived from animals, such as leather, wool, or products that have been tested on animals.

A vegan diet is not limited to only a few foods. Many delicious and nutritious foods can be consumed. Here are some examples of food sources for a strict vegan diet:

• Tofu, tempeh, and seitan: Made from soybeans, these are a good source of plant-based protein.
• Legumes, beans, and lentils: Black, kidney, lima, or pinto beans, peas, chickpeas, and others provide nutrients such as iron, B vitamins, magnesium, fiber, and protein.
• Nuts: Almonds, walnuts, pecans, cashews, pistachios, peanuts, and more provide healthy fats, fiber, and protein.
• Seeds: Chia, sunflower, pepita (pumpkin seeds), flaxseed, and others provide healthy fats, fiber, and protein.
• Plant milk and yogurt (preferably calcium-fortified): These may be made from sources such as soy, rice, almond, cashew, coconut, or oats.
• Plant-based oils: Olive, avocado, vegetable, canola, corn, peanut, coconut, or sesame are some of the options.
• Algae: Edible varieties include chlorella, seaweed, spirulina, and sea moss.
• Nutritional yeast: This vegan source of vitamin B12 is generally sold as a powder or flakes to be added to foods.
• Whole grains, cereals, rice, and bread: Whole wheat bread, corn or whole wheat tortillas, brown rice, quinoa, whole wheat, or legume-based pasta are some options. 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: Berries, apples, pears, bananas, avocados, tomatoes, leafy green vegetables, root and starchy vegetables, potatoes, and more are all included in a vegan diet.

Ensuring a Nutritious Diet

While a vegan diet can be very nutritious, it is important to ensure you are getting all the necessary nutrients. Some nutrients that may be lacking in a vegan diet include protein, calcium, omega-3 fatty acids, zinc, vitamin B12, and vitamin D.

• Eat a variety of whole, minimally processed foods.
• Include a little of everything in your daily diet, such as fruits and vegetables, whole grains, beans, nuts, seeds, and fortified plant-based dairy products.
• Focus on foods high in nutrients that vegans may be deficient in, such as calcium, vitamin B12, iodine, selenium, and iron.
• Consider taking supplements for vitamin B12, vitamin D, iodine, calcium, zinc, and omega-3 fatty acids if you are not getting enough from your diet.

Diet types

There are several subtypes of the vegan diet, which is the strictest form of vegetarianism. These subtypes include:

Raw

This involves eating only foods that haven’t been cooked beyond a certain temperature, usually 118°F (48°C). Raw foodists typically rely on dehydrated and sprouted foods to bulk up their caloric intake, and also eat nuts, seeds, and oils.

Raw till 4

Followers of this diet adhere to the raw vegan diet until 4 pm.

HCLF (High Carb, Low Fat) 80/10/10

This diet focuses on eating high-carbohydrate starchy plant-based foods. Approximately 80% of calories come from carbohydrates, 10% from protein, and 10% from fat.

High-Protein

Protein is one of the nutrients often lacking in a vegan diet. A high-protein vegan diet addresses this by focusing on higher-protein plant foods, such as legumes, soy, and peas.

Alkaline

The alkaline diet prioritises foods based on their pH value. Foods with a high pH are considered alkaline, and those who follow this diet believe that eating less acidic foods can aid weight loss, increase energy, and prevent long-term chronic illness.

Anti-Inflammatory

Balanced vegan diets are naturally anti-inflammatory. Research shows that eating fewer animal foods can reduce inflammation linked to diseases like type 2 diabetes, heart disease, and cancer.

Mediterranean

This is the vegan version of the popular Mediterranean diet. It's rich in fruits, vegetables, grains, beans, nuts, seeds, and unsaturated oils, but lacks fish, dairy, and eggs.

Low-Carb

Plant foods are often higher in carbohydrates than animal foods, so it can be challenging to follow a vegan low-carb diet. However, some vegan foods are low in carbs, including non-starchy vegetables, high-fat fruits, low-sugar fruits, and olive, avocado, and coconut oils.

Keto

The keto diet is a very low-carb, high-fat, and moderate-protein diet. A keto diet is usually rich in animal foods, but it can be adapted for veganism by focusing on eating high-fat vegan foods like avocados, nuts, seeds, and coconut and olive oils.

Diabetic

A diabetic diet is moderately low in carbohydrates, especially high-glycemic, refined carbs that quickly raise blood sugar. Whole grains, beans, and legumes are high in fibre, which can help control blood sugar.

Starch Solution

The Starch Solution is a high-carbohydrate, whole food, plant-based diet with starches as the main carbohydrate. It consists of approximately 70% starches, 20% vegetables, and 10% fruits. Starches encouraged include whole grains, root vegetables, and legumes. Animal products, vegetable oils, simple sugars, and processed foods are avoided.

Thrive

The Thrive diet is a raw, vegan eating pattern developed by a former professional athlete. Foods are mainly uncooked and minimally processed, and several small meals are consumed throughout the day with no restriction on calories. Encouraged foods include fruits, vegetables, beans, seeds, cold-pressed oils, and whole grains.

Frequently asked questions