Vegan Diet: What Foods Are Off The Menu?

Vegans avoid eating animal products and opt for plant-based foods instead. This means no meat, fish, eggs or dairy. A vegan diet also excludes other animal-derived products, such as honey, gelatin and some additives.

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

A well-planned vegan diet can provide all the nutrients required, but there is a risk of certain deficiencies, such as vitamin B12 and vitamin D.

Meat and animal by-products

Fish and seafood are also not part of a vegan diet. This includes all types of fish, such as salmon and tuna, as well as shellfish like crab, shrimp, and lobster.

Farm-produced eggs are also off-limits for vegans, as they add to the exploitation of animals. This includes eggs from both local farms and mass-producing factory chicken farms.

Dairy is also a no-go for vegans, including milk, cream, butter, cheese, yoghurt, and sour cream. Many products also contain hidden dairy, so it is important to read labels carefully.

Honey is also avoided by vegans, as it is produced by bees. Instead, vegans opt for other plant-based sweeteners for their food and beverages.

Eggs and egg-based products

Eggs are not part of a vegan diet because they are not plant-based. A vegan diet is based on plants and foods made from plants, such as vegetables, grains, nuts, and fruits. Vegans do not eat foods that come from animals, including eggs and dairy products.

Some people who follow a vegan diet are open to including eggs in their diet, and this is known as a "veggan" diet. "Vegganism" is a term for flexible vegans who include eggs from ethically raised hens. However, technically, a vegan diet that includes eggs is not truly vegan and is instead called an ovo-vegetarian diet.

There are several reasons why vegans typically exclude eggs from their diet. One key reason is the concern for animal welfare. Vegans believe that modern farming practices, including those in the egg industry, are harmful and cruel to animals. For example, in commercial egg-producing farms, hens are often kept in small, indoor cages, have their beaks clipped, and undergo induced molting to increase egg production.

Another reason for excluding eggs is the nutritional profile of eggs. Eggs are high in cholesterol and saturated fat, which can lead to an increased risk of cardiovascular disease. Additionally, regular egg consumption has been linked to a higher risk of cancer and diabetes.

Furthermore, the egg industry has a significant environmental impact. Egg production contributes to greenhouse gas emissions, particularly carbon dioxide, methane, and nitrous oxide. It also pollutes water sources and contributes to water waste.

Overall, while some vegans may include eggs in their diet, a strict vegan diet excludes eggs and egg-based products due to ethical, health, and environmental concerns.

Dairy products

Vegans can, however, consume dairy alternatives, which are widely available. These include milk made from soy, oats, rice, hemp, peas, macadamia nuts, sunflower seeds, almonds, and cashews. There are also cheeses made from coconut, almonds, cashews, soy, and pea protein. Cream cheese and sour cream can be made from beans or cashews, and butter can be made using vegetable oil, cashews, or pea protein. Finally, vegans can enjoy ice cream made from soy, oats, cashews, or coconut milk.

These alternatives are suitable for both vegan and dairy-free diets, and their flavor and texture are comparable to those of their dairy-containing counterparts.

Honey and white sugar

Honey is not considered vegan because it is made by bees and vegans avoid eating animal products. Bees produce honey as a food source to sustain the colony over winter. Honey farmers remove the maximum amount of honey from the bee's hive before they hibernate, leaving the bees without their main source of energy and nutrients. Some farmers replace the stolen honey with a sugary syrup that lacks the essential nutrients bees need, which can harm the bees' health and cause them to die or reduce in numbers.

Honey is a contentious issue among those who follow a plant-based diet. Some people who follow a plant-based diet choose to include honey, while others avoid it. If you consider yourself plant-based rather than vegan, all sweeteners except honey are made from plants, so there are still many sweetening options.

White sugar is also a grey area for vegans. Some white sugar is not vegan-friendly because it is processed with bone char, which is used to de-colourise and whiten the sugar. While none of the bone char is in the finished product, its presence in the processing stage means that white sugar processed this way is not considered vegan-friendly. Organic sugar is vegan-friendly, as it is not processed with bone char.

Vitamin D3 and other animal-derived additives

Vitamin D3 is one of the most common additives derived from animals. It is often derived from fish oil or the lanolin found in sheep's wool. However, there are vegan alternatives to Vitamin D3, such as those derived from lichen.

Vitamin D2, which is derived from mushrooms exposed to UV light, is also a vegan alternative. While Vitamin D2 might not be as bioavailable as Vitamin D3, it can still raise vitamin D levels.

Vitamin D is essential for maintaining healthy bones as it helps the body absorb calcium and phosphorous from food. It also plays a role in immune system health.

• Fortified plant-based milk (almond, soy, rice)
• Fortified orange juice
• Fortified cereals and oatmeal
• Mushrooms exposed to ultraviolet light
• Sunlight

In addition to Vitamin D3, there are several other animal-derived additives that vegans should be aware of. These include:

• Certain additives such as E120, E322, E422, E471, E542, E631, E901, and E904.
• Cochineal or carmine, a natural dye made from insects
• Gelatin, a thickening agent derived from cows and pigs
• Isinglass, derived from fish bladders and used in beer and wine
• Natural flavorings such as castoreum, a food flavoring derived from beavers' anal scent glands
• Shellac, a substance secreted by the female lac insect and used as a glaze for candy or a wax coating for fresh produce
• Dairy ingredients such as whey, casein, and lactose

Frequently asked questions