Vegan Diet: What To Eat And How To Start

A vegan diet is a plant-based diet that excludes all animal products, including meat, fish, eggs, dairy, and honey. People may adopt veganism for ethical, environmental, or health reasons.

Vegan diets can be challenging to plan, as vegans are more limited in their food choices than vegetarians and meat-eaters. However, a well-planned vegan diet can provide all the nutrients required to be healthy.

A vegan diet is typically rich in fruits, vegetables, whole grains, proteins, healthy fats, legumes, soy products, and nuts and seeds.

What foods to eat

A vegan diet is a plant-based diet that excludes all animal products, including meat, fish, eggs, dairy, and honey. A well-rounded vegan diet can be healthy and nutritious, and it can be adapted to suit different health outcomes and personal preferences. Here are some guidelines and examples of what foods to eat on a vegan diet:

Whole Food Vegan Diet

This diet is based on a wide variety of whole plant foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. Examples include:

• Fruits: apples, bananas, berries, oranges, peaches, etc.
• Vegetables: asparagus, broccoli, cabbage, carrots, spinach, tomatoes, zucchini, etc.
• Whole grains: bread, rice, oats, quinoa, etc.
• Legumes: beans, chickpeas, lentils, peas, etc.
• Nuts and seeds: almonds, Brazil nuts, cashews, chia seeds, flax seeds, hemp seeds, etc.

Raw Food Vegan Diet

This diet consists of raw, uncooked, or lightly cooked plant foods. It includes raw fruits, vegetables, nuts, seeds, and plant foods cooked at temperatures below 118°F (48°C). Examples include:

• Raw fruits and vegetables: carrots, cherry tomatoes, cucumbers, peppers, etc.
• Raw nuts and seeds: almonds, cashews, walnuts, etc.
• Cold-pressed oils: avocado oil, coconut oil, olive oil, etc.
• Fermented foods: kimchi, miso, sauerkraut, etc.

High-Protein Vegan Diet

Protein is often lacking in a vegan diet, so a high-protein vegan diet focuses on higher-protein plant foods and supplements. Examples include:

• Tofu, tempeh, and seitan: versatile, protein-rich alternatives to meat, fish, and eggs.
• Legumes: beans, lentils, peas, etc.
• Nuts and nut butter: unblanched and unroasted varieties that are good sources of protein and other nutrients.
• Vegan protein supplements: usually made from legumes like soy and peas.

Alkaline Vegan Diet

The alkaline diet prioritises foods with a high pH value, which are considered alkaline. However, there is no proven benefit to this approach. Alkaline vegan foods include:

• Non-starchy vegetables: leafy greens, broccoli, carrots, etc.
• Whole grains: quinoa, oats, etc.

Mediterranean Vegan Diet

This diet is the vegan version of the Mediterranean diet, which is rich in fruits, vegetables, grains, nuts, seeds, and unsaturated oils. Examples include:

• Fruits: apples, bananas, berries, oranges, etc.
• Vegetables: broccoli, spinach, tomatoes, zucchini, etc.
• Grains: bread, rice, pasta, etc.
• Nuts and seeds: almonds, chia seeds, flax seeds, etc.
• Unsaturated oils: avocado oil, olive oil, etc.

Low-Carb Vegan Diet

Vegan diets can be low in carbs by focusing on the following foods:

• Non-starchy vegetables: bell peppers, broccoli, leafy greens, zucchini, etc.
• High-fat fruits: avocados, olives, etc.
• Low-sugar fruits: berries, cantaloupe, watermelon, etc.
• Plant-based oils: avocado oil, coconut oil, olive oil, etc.

Fortified Foods

To avoid potential nutrient deficiencies, vegans should include fortified foods in their diet:

• Fortified plant milk and yoghurt: calcium-fortified and/or vitamin B12 and D-fortified varieties.
• Fortified cereals and bread: vitamin B12, vitamin D, and iron-fortified varieties.
• Nutritional yeast: a good source of vitamin B12 and a tasty cheese alternative.

What foods to avoid

A vegan diet is a plant-based diet that excludes all animal products, including meat, fish, eggs, dairy, and honey. To follow a vegan diet, it is important to know what foods to avoid.

Firstly, all animal foods are off the menu. This includes beef, pork, lamb, and other red meats, as well as poultry, such as chicken, duck, and turkey. Fish and shellfish are also not part of a vegan diet, so no crabs, clams, or mussels. Dairy is also not consumed by vegans, so no milk, cream, ice cream, cheese, or butter. Mayonnaise is also off the menu because it contains egg yolks.

In addition to animal foods, vegans also avoid animal by-products. This includes honey and other lesser-known animal-derived ingredients. Some examples are whey, casein, lactose, egg white albumen, gelatin, carmine, shellac, and fish-derived omega-3 fatty acids.

It is important to note that a well-planned vegan diet can provide all the nutrients needed to maintain health. However, due to the exclusion of animal products, vegans may need to pay extra attention to including certain nutrients in their diet, such as vitamin B12, calcium, omega-3 fatty acids, zinc, and vitamin D.

Health benefits

A vegan diet can offer a range of health benefits, from improved weight management to protection against certain chronic diseases.

Firstly, vegan diets are associated with improved heart health. Research has shown that a vegan diet can reduce the risk of heart disease by lowering cholesterol levels. This is because animal products are the main dietary source of saturated fats, which are known to raise cholesterol levels. Plant-based diets are also high in fibre, which has been linked to better heart health.

Secondly, a vegan diet may aid weight loss. Many studies have shown that vegans tend to have lower body mass indexes (BMIs) than non-vegans. This may be due to the higher intake of dietary fibre, which can help people feel fuller for longer.

Thirdly, a vegan diet may reduce the risk of type 2 diabetes. A large 2019 review found that following a plant-based diet can reduce the risk of type 2 diabetes, particularly when eating healthy plant-based foods such as fruits, vegetables, whole grains, nuts, and legumes.

Fourthly, a vegan diet may reduce the risk of certain cancers, particularly colorectal, prostate, and breast cancers. This may be due to the higher intake of legumes, fruits, and vegetables, which are rich in fibre, vitamins, and phytochemicals that protect against cancers.

Finally, a vegan diet may improve kidney function, particularly for those with diabetes.

However, it is important to note that a vegan diet must be well-planned to ensure adequate nutrient intake. For example, vitamin B12 is mainly present in animal products, so vegans may need to supplement their diet with fortified foods or a vitamin B12 supplement.

Nutritional deficiencies

A vegan diet can be very nutritious, but it may also lead to nutritional deficiencies. Vegans are at a higher risk of deficiency for vitamin B12, vitamin D, calcium, iodine, iron, and protein. This is because meat, fish, and poultry are rich sources of these nutrients, which are mostly lacking in plant-based foods.

Vitamin B12 is essential for developing red blood cells and maintaining nerves and normal brain function. It is almost exclusively found in animal-sourced foods such as fish, meat, dairy products, and eggs. Vegans who don't take supplements are at a higher risk of vitamin B12 deficiency than vegetarians.

Vitamin D is essential for bone health and can be obtained by exposing the skin to sunlight. However, vegans may be at a higher risk of vitamin D deficiency, especially during winter in countries far from the equator.

Calcium is essential for strengthening bones and teeth, and vegans may not get enough of it from plant-based sources.

Iodine is another nutrient that vegans may not get enough of, as it is mostly found in animal-based foods and iodized salt.

Iron is crucial for the body, and heme iron, found in meat, is more easily absorbed than non-heme iron, found in plant foods. Vegans, especially women, may be prone to anemia due to low iron levels.

Protein is necessary to power the body's chemical reactions, and vegans may not consume enough of it due to the limited sources in a plant-based diet.

To avoid these nutritional deficiencies, vegans should include a variety of nutrient-rich, whole foods in their diet and consider taking supplements for vitamin B12, vitamin D, iron, and iodine.

Meal ideas and recipes

A vegan diet can be very versatile and interesting, with a wide variety of meal ideas and recipes to choose from. Here are some suggestions for each meal of the day, as well as some snack options:

Breakfast Ideas:

• Tofu scramble with spinach, turmeric, and a slice of whole-grain toast
• Chia seed pudding with banana slices and dried coconut flakes
• Rolled oats with walnuts, cinnamon, and a sprinkle of ground flaxseed
• Vegan breakfast sandwich with tofu, lettuce, tomato, and turmeric
• Coconut yogurt with berries, walnuts, and chia seeds
• Sweet potato toast topped with peanut butter and banana

Lunch Ideas:

• Whole-grain pasta salad with chickpeas, cherry tomatoes, cucumbers, walnuts, red onion, and balsamic vinegar
• Grilled vegetable kebabs with grilled tofu and quinoa, and a spinach salad
• Mediterranean lentil salad with cucumbers, olives, peppers, sun-dried tomatoes, kale, and parsley
• Black bean burger on a whole-grain bun with roasted broccoli and sweet potatoes
• Whole-wheat pasta with cannellini beans and peas and a romaine salad

Dinner Ideas:

• Cauliflower and chickpea tacos with guacamole and pico de gallo
• Baked tofu with sautéed red cabbage, Brussels sprouts, and herbed couscous
• Mediterranean-style vegetable paella with brown rice, onions, tomatoes, bell peppers, artichoke, and chickpeas
• Sweet potato, chickpea, and kale Moroccan stew topped with peanuts and served with a side salad
• White bean and kale soup with homemade sweet potato fries and a whole-grain roll

Snack Ideas:

• Roasted edamame
• Trail mix made with raw nuts, sunflower seeds, and dried fruit
• Veggie sticks with hummus
• Kale chips and hummus
• Seaweed crisps

Recipe Ideas:

In addition to the meal ideas above, here are some specific recipes to try:

• Portobello-pepper tacos: portobello mushrooms, bell peppers, and onions marinated in olive oil, soy sauce, and balsamic vinegar, served in tortillas with salsa, lime, and optional sour cream and cilantro
• Chocolate avocado truffles
• Citrus olive oil cake
• Banana "ice cream" with nut butter and fresh fruit
• Avocado chocolate mousse
• Baked apples with walnuts

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