Vegan Diet Basics: Eating Right, Staying Healthy

A vegan diet is one that is based on plants and excludes all animal products. Vegans do not eat meat, poultry, fish, eggs, or dairy. A vegan diet can be healthy and provide all the nutrients you need, but it requires careful planning to avoid nutrient deficiencies. A well-planned vegan diet includes a variety of fruits, vegetables, whole grains, beans, nuts, seeds, and fortified plant-based dairy alternatives. Some people choose a vegan diet for ethical, health, or environmental reasons. Ethical vegans believe that all creatures have a right to life and freedom and oppose the killing of animals for food or their products. Health-conscious vegans may be attracted to the potential health benefits of a plant-based diet, including a lower risk of certain diseases such as cancer, heart disease, and type 2 diabetes. Environmental vegans are concerned about the impact of animal agriculture on climate change and the excessive use of the earth's resources.

Whole-food vegans

Whole-food veganism is a lifestyle that focuses on eating whole, unrefined, or minimally refined plant-based foods while limiting animal products and processed items. This diet is based on vegetables, fruits, whole grains, legumes, nuts, and seeds, with animal products used sparingly as a complement to plant-based meals.

The benefits of a whole-food, plant-based diet include improved weight management, as these diets tend to be lower in calories and higher in fibre, which helps with satiety. This type of diet can also prevent, halt, or reverse chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. Additionally, it has a lighter environmental footprint and is generally more affordable than diets containing animal products.

A sample whole-food vegan meal plan for one week might include:

• Breakfast: oatmeal made with coconut milk, topped with berries, coconut, and walnuts
• Lunch: large salad topped with fresh vegetables, chickpeas, avocado, pumpkin seeds, and a small amount of goat cheese
• Dinner: butternut squash curry
• Breakfast: full-fat plain yoghurt topped with sliced strawberries, unsweetened coconut, and pumpkin seeds
• Lunch: meatless chilli
• Dinner: sweet potato and black bean tacos
• Breakfast: a smoothie made with unsweetened coconut milk, berries, peanut butter, and unsweetened plant-based protein powder
• Lunch: hummus and vegetable wrap
• Dinner: zucchini noodles tossed in pesto with chicken meatballs

Raw-food vegans

Benefits

Raw vegan diets are linked to several health benefits.

• Improved heart health: Raw vegan diets are rich in fruits and vegetables, which are linked to lower blood pressure and a reduced risk of heart disease and stroke. The diets also include plenty of nuts, seeds, sprouted whole grains, and legumes, which may improve blood cholesterol levels and further lower the risk of heart disease.
• Reduced risk of diabetes: Raw vegan diets are rich in fiber, which is linked to lower blood sugar levels and increased insulin sensitivity.
• Weight loss: Studies consistently link raw food diets to lower amounts of body fat.
• Improved digestion: The high amount of fiber in whole plant foods may help improve digestion. Raw vegan diets are high in both soluble and insoluble fibers, which add bulk to stools and help food move more quickly through the gut, reducing the likelihood of constipation.

Risks

However, a raw vegan diet may also pose some health risks, especially when it is not well-planned.

• Nutritional imbalance: Raw vegan diets can be low in vitamin B12, calcium, and vitamin D. Proponents of raw veganism often discourage the use of iodized salt, which may further put individuals at risk of iodine deficiency.
• Weaker muscles and bones: Raw vegan diets tend to be low in protein, calcium, and vitamin D, which are needed for strong bones.
• Tooth decay: Raw vegan diets may increase the likelihood of tooth decay, especially if the diet includes a lot of citrus fruits and berries.
• Reduced fertility: Raw vegan diets may be very low in calories, causing women to drop too much weight and reducing their ability to menstruate.

High-protein vegan diet

A vegan diet is a plant-based diet that excludes all animal products, including meat, eggs, and dairy. While veganism is often adopted for ethical or environmental reasons, it can also have health benefits, such as improved blood sugar control, reduced risk of heart disease, and weight loss.

However, a poorly planned vegan diet may lead to nutrient deficiencies, especially in protein. This is where a high-protein vegan diet comes in. This type of diet focuses on plant-based protein sources to ensure adequate protein intake, which is essential for muscle growth and repair. Here are some key points and tips for a high-protein vegan diet:

• Include a variety of protein-rich plant foods in your daily meals, such as tofu, tempeh, edamame, beans, lentils, quinoa, nuts, and seeds.
• Incorporate vegan protein sources that are also high in fiber and healthy fats, like lentils, quinoa, and nut butter.
• Try using vegan protein supplements, usually made from legumes like soy and peas, to boost your protein intake.
• Fortified foods can also help bridge nutritional gaps. For example, choose fortified dairy alternatives like soy drinks and yogurts, and opt for fortified cereals, breads, and plant milk to increase your vitamin B12 intake.
• When choosing nuts and seeds, consider buying raw or unroasted varieties, as blanching and roasting may damage their nutrients.
• To enhance iron absorption, combine iron-rich plant foods with a source of vitamin C. For example, have a vitamin C-rich food like citrus fruit or bell peppers with a meal that includes beans, lentils, or spinach.
• If you're highly active, considering taking a plant-based protein supplement to meet your increased protein needs.

Sample High-Protein Vegan Meals:

• Zuppa Toscana: An Italian soup with potatoes, kale, and sausage, providing 27 grams of protein per serving for a group of 6.
• Roasted Vegetable Pasta: A wholesome and filling option with 21 grams of protein per serving.
• One-Pot Hamburger Helper: A comforting and decadent meal with 24 grams of protein per serving. Using high-protein pasta can further increase the protein content.
• Bananas and Cream Oatmeal: A delicious breakfast option with 26 grams of protein and natural sweetness from bananas.
• Vermicelli Noodle Bowl: A vibrant and satisfying dish with 35 grams of protein per serving.
• Macaroni Salad: A classic comfort food made with tofu, which adds an 'eggy' texture and boosts protein to 30 grams per serving.
• Chickpea Avocado Salad: A quick and easy meal option with 22 grams of protein per serving. It works great as a sandwich or wrap filling.

Adopting a high-protein vegan diet can be a healthy and delicious way to ensure you're getting enough protein while enjoying the benefits of a plant-based diet.

Calcium-fortified plant milks and yogurts

Some good sources of calcium-fortified plant milk include sesame milk, which is also high in iron; soy milk, which is rich in calcium and plant protein; and almond milk, which is high in calcium, vitamins, and healthy fatty acids. These milks can be easily made at home, and their calcium content can be boosted by adding a handful of calcium-rich seeds such as sesame seeds, or dry fruit like figs, raisins, and dates.

There are also several vegan yogurt options that are fortified with calcium, including Silk Dairy-Free Yogurt Alternative, So Delicious Dairy Free's Cultured Coconut Milk and Greek Style Cultured Coconut Milk, and Culina's Greek-style yogurts. These yogurts also offer the benefit of probiotics, which are great for digestive health.

When choosing calcium-fortified plant milks and yogurts, it is important to read the labels to ensure that the products meet your nutritional needs and that any added vitamins and minerals are not of animal origin.

Nutritional yeast

There are two types of nutritional yeast: unfortified and fortified. Unfortified nutritional yeast doesn't contain any added vitamins or minerals, only those that are naturally produced by the yeast cells. Fortified nutritional yeast, on the other hand, contains synthetic vitamins added during manufacturing to boost its nutrient content. It is the most common type and offers the most benefits.

One of the biggest benefits of nutritional yeast for vegans is that it is a good source of vitamin B12, which is usually scarce in a vegan diet. It also contains powerful antioxidants, glutathione and selenomethionine, which may protect your body from chronic diseases. Additionally, the beta glucan in nutritional yeast may help lower cholesterol levels and boost immunity.

Frequently asked questions