Veganism: Eating Only Plant-Based Foods, What's That Like?

A 100% vegan diet is a way of eating that excludes all animal products, including meat, seafood, dairy, eggs, and animal-based ingredients. Vegans tend to avoid animal products for ethical, health, or environmental reasons. Ethical vegans believe that all creatures have a right to life and freedom, while others adopt veganism for its health benefits, as it has been linked to improved weight management, heart health, and blood sugar control. A vegan diet can also help reduce one's ecological footprint, as it is thought to generate fewer greenhouse gas emissions and use fewer natural resources.

What foods can vegans eat?

Vegans do not eat any animal foods, including meat, fish, dairy, eggs, and honey. Instead, they eat a variety of plant-based foods, such as fruits, vegetables, grains, nuts, and seeds.

Fruits and Vegetables

A healthy vegan diet includes at least five portions of a variety of fruits and vegetables every day. Leafy greens such as spinach, kale, and watercress are particularly high in iron and calcium. Other good options include broccoli, cabbage, okra, tomatoes, zucchini, bell peppers, and leafy greens like bok choy and mustard greens.

Legumes

Legumes, such as beans, lentils, and peas, are excellent sources of protein, fiber, iron, folate, calcium, potassium, zinc, and antioxidants. They are versatile and can be used in a variety of recipes.

Nuts and Seeds

Nuts and seeds are great sources of protein, iron, fiber, magnesium, zinc, selenium, vitamin E, and antioxidants. Examples include walnuts, hemp seeds, chia seeds, flaxseeds, and almonds.

Whole Grains, Cereals, and Pseudocereals

Whole grains, cereals, and pseudocereals provide complex carbohydrates, fiber, iron, B vitamins, magnesium, phosphorus, zinc, and selenium. Examples include quinoa, oats, spelt, teff, amaranth, and whole-grain bread.

Fortified Plant Milk and Yogurt

Fortified plant milk and yogurt can help vegans meet their calcium requirements. Look for varieties fortified with vitamins B12 and D, such as soy milk and yogurt.

Tofu, Tempeh, and Seitan

These are minimally processed meat substitutes made from soybeans or wheat gluten. They are versatile and can be used in place of meat, fish, or eggs in recipes. They are also good sources of protein and iron.

Algae

Algae, such as spirulina and chlorella, are good sources of complete protein and iodine.

Nutritional Yeast

Nutritional yeast is a plant-based source of vitamin B12 and has a cheesy flavor. It can be added to dishes to increase their protein content.

Vegan Meats and Cheeses

Vegan meats and cheeses are made from plant-based proteins and can be seasoned and molded to resemble meat products. They are convenient for making quick vegan meals.

Plant-Based Condiments and Baking Alternatives

Vegans can also enjoy plant-based alternatives to condiments and baking ingredients, such as mayonnaise, butter, and cream. For example, mashed banana can be used as an egg substitute in baking.

What foods can't vegans eat?

Vegans do not eat any animal products, including meat, eggs, and dairy. This means they do not eat beef, pork, lamb, or other red meat, chicken, duck, or other poultry, or fish or shellfish such as crabs, clams, and mussels. They also avoid milk, cream, ice cream, and other dairy products, as well as eggs from chickens, quails, ostriches, and fish.

Vegans also do not consume bee products, such as honey, bee pollen, and royal jelly, as well as animal-based ingredients like whey, casein, lactose, egg white albumen, and gelatin.

Some vegans are also strict about avoiding products that may contain animal-derived ingredients, such as some types of sugar, which can be made using bone char as a whitening agent.

In addition, a small percentage of vegans, known as "level 5 vegans," avoid yeast, as it is technically a living organism.

What are the health benefits of a vegan diet?

A vegan diet can offer a range of health benefits, from supporting weight loss to improving heart health and reducing the risk of certain diseases.

Weight Loss

A vegan diet may help with weight loss. Vegans tend to have lower body mass indexes (BMIs) than non-vegans. A US study comparing the nutritional quality of several diets showed that a balanced vegan diet has the lowest total energy intake and the highest dietary fibre levels compared to omnivore and lacto-ovo-vegetarian diets. A greater fibre intake means meals are more satiating, making you less likely to snack and helping you to feel more in tune with your hunger signals.

Heart Health

A diet packed with vegan-friendly foods such as wholegrains, legumes, fruit and vegetables is associated with a lower risk of heart disease and stroke. Following a vegan diet is linked to lower blood pressure and better cholesterol management. Observational studies report that vegans may benefit from up to a 75% lower risk of developing high blood pressure and a 42% lower risk of dying from heart disease.

Blood Sugar Control

Adopting a vegan diet may help keep your blood sugar in check. People who adopt a vegan diet tend to have higher insulin sensitivity and lower blood sugar levels, resulting in a reduced risk of developing type 2 diabetes. This is partly because a wholefood vegan diet tends to supply plenty of lower glycaemic index (GI) foods which are rich in dietary fibre.

Reduced Risk of Certain Cancers

Eating more plant-based foods, including legumes, fruit and vegetables, and cutting down on smoked or processed red meats has been shown to reduce the risk of developing cancer. Studies show that a well-balanced vegan diet achieves the best outcome for reducing the risk of all cancers.

Gut Health

Research suggests that eating a varied plant-based diet can make positive and rapid changes to our gut microbiome, encouraging the growth of beneficial microbes. This is because eating plenty of plant-based foods that supply different fibres feeds our gut bacteria, allowing them to flourish and increase in number. The more varied the diet, the more diverse the microbiome, and the more adaptable it becomes to fighting disease.

Anti-inflammatory

A vegan diet is naturally anti-inflammatory. Research shows that eating fewer animal products can reduce inflammation linked to diseases like type 2 diabetes, heart disease, and cancer. To reap these benefits, focus on fresh, whole foods and limit sugars and highly processed foods, which can increase inflammation.

Skin Health

Epidemiological studies have associated higher intakes of fruits and vegetables, which are typical in a vegan diet, with positive skin health. These foods are rich in plant defence chemicals called polyphenols, as well as vitamins C and E, which support skin health.

What are the potential health risks of a vegan diet?

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 required to be healthy. However, there are some potential health risks associated with a vegan diet, especially if it is not well-planned. Here are some of the potential health risks of a vegan diet:

• Risk of nutrient deficiencies: Vegans may be at risk of nutrient deficiencies, especially vitamin B12, vitamin D, omega-3 fatty acids, calcium, iron, and zinc. These deficiencies can lead to various health issues, including anemia, fatigue, depression, and an increased risk of fractures.
• Increased risk of stroke: A study suggested that vegetarians may have a 20% higher risk of stroke compared to meat-eaters, mainly due to an increased risk of hemorrhagic stroke. However, the overall risk was small, and the findings might have been different with a different study population.
• Risk of disordered eating: Veganism is a restrictive diet, and orthorexia, an eating disorder characterized by an obsession with healthy eating, may be more prevalent among vegans. Restrictive diets are generally not recommended for individuals recovering from eating disorders.
• Inadequate protein intake: Vegan diets can be lower in protein, which is important for satiety and weight management. A lack of quality protein sources in a vegan diet may lead to fatigue and low exercise tolerance.
• Risk of consuming too many carbohydrates: Vegan diets can be high in carbohydrates, especially if legumes are the primary protein source. Overconsumption of carbohydrates can lead to non-alcoholic fatty liver disease and blood sugar regulation issues.
• Iodine deficiency: Without seafood or iodized salt, vegans may not get enough iodine, leading to hypothyroidism and other health complications.

It is important to note that a well-planned vegan diet that includes a variety of whole foods and supplements can help mitigate these potential health risks. Additionally, consulting with a healthcare professional can help ensure that a vegan diet is tailored to meet individual nutritional needs.

What is veganism beyond diet?

Veganism is more than a diet. It is a way of life that seeks to exclude all forms of animal exploitation and cruelty, be it for food, clothing, or any other purpose. Vegans not only avoid animal-based foods but also products that are derived from animals, such as leather, wool, and cosmetics. They also refrain from using products that have been tested on animals and avoid places that use animals for entertainment, such as zoos and circuses.

Veganism is often driven by ethical, moral, and environmental concerns, as well as a desire to improve personal health. Ethical vegans are motivated by a belief in animal rights and a rejection of the commodification of animals. They strive to avoid all forms of animal exploitation, including in clothing, entertainment, and services.

Environmental vegans focus on the conservation and sustainability aspects, arguing that animal agriculture is environmentally unsustainable and has a significant impact on climate change. Research supports this, indicating that a vegan diet has a much lower impact on Earth's climate than a diet that includes animal products.

Veganism also extends beyond the individual to broader social and political issues. For example, Black veganism in the US is a social and political philosophy that connects the use of non-human animals with other social justice concerns, such as racism and the lasting effects of slavery.

Veganism, therefore, encompasses a set of values and practices that go beyond dietary choices, promoting a lifestyle that seeks to minimise animal exploitation and promote environmental sustainability.

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