Veganism: True Diet Or A Lifestyle Choice?

A vegan diet is one that omits animal products and byproducts, including meat, dairy, eggs, and honey. Ethical vegans avoid animal products for moral reasons, objecting to the harm caused to animals in the production of food and other items. For dietary vegans, the motivation is health, with plant-based diets linked to a reduced risk of certain diseases. Finally, environmental vegans adopt this lifestyle to reduce their environmental footprint. A vegan diet can be nutritious and varied, but careful planning is required to avoid nutritional deficiencies.

Health benefits of a vegan diet

A vegan diet is a plant-based diet that excludes all animal products, including meat, dairy, and eggs. Vegan diets are often rich in nutrients and low in saturated fats, and they can provide a range of health benefits.

Weight Loss

Vegan diets can be an effective way to lose weight. Many studies suggest that vegans tend to have lower body mass indexes (BMIs) than non-vegans. This is because vegan diets tend to be lower in calories and fat than diets that include animal products.

Heart Health

Vegan diets can also improve heart health. Animal products are the main dietary source of saturated fats, which raise cholesterol levels and increase the risk of heart disease and stroke. In contrast, plant-based foods are high in fibre, which has been linked to better heart health.

Lower Risk of Type 2 Diabetes

Research suggests that a vegan diet can lower 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 the diet includes healthful plant-based foods such as fruits, vegetables, whole grains, nuts, and legumes.

Cancer Protection

Vegan diets may also offer some protection against certain types of cancer. A 2017 study found that vegans may have a 15% lower risk of developing cancer. This may be because plant-based diets are high in fibre, vitamins, and phytochemicals, which protect against cancers. Additionally, vegan diets exclude red and processed meats, which have been linked to an increased risk of cancer.

Other Benefits

Vegan diets have also been linked to a reduced risk of other health issues, such as Alzheimer's disease, kidney disease, and arthritis.

It is important to note that while vegan diets can provide many health benefits, they may also lead to deficiencies in certain nutrients, such as iron, calcium, and vitamin B-12. Therefore, it is crucial to carefully plan vegan meals to ensure adequate nutrient intake.

Vegan sources of calcium, vitamin D, vitamin B12, iron, and omega-3 fatty acids

A vegan diet is a way of living that seeks to exclude all forms of animal exploitation and cruelty. Vegans tend to avoid animal products for ethical, health, or environmental reasons.

Calcium

• Soybeans and foods made from soybeans, such as tofu, tempeh, and natto
• Beans, peas, and lentils
• Nuts, especially almonds and Brazil nuts
• Seeds, such as sesame seeds and tahini (a butter made from sesame seeds)
• Grains, such as amaranth and teff
• Seaweed, such as wakame and kelp
• Dark leafy greens, such as spinach, turnip, mustard, and collard greens
• Fortified foods and drinks, such as plant yogurts, cereals, flour, cornmeal, and plant milks
• Blackstrap molasses

Vitamin D

• Fortified soy milk, almond milk, and rice milk
• Mushrooms exposed to ultraviolet light
• Fortified breakfast cereals and oatmeal
• Fortified orange juice
• Sunlight
• Vitamin D supplements (vegan-friendly)

Vitamin B12

• Fortified plant-based milk
• Fortified cereals
• Nutritional yeast
• Vitamin B12 supplements

Iron

• Dried beans and legumes
• Dark green leafy vegetables, such as spinach and Swiss chard
• Dried fruits, nuts, and seeds
• Wholegrain cereals and breads
• Iron-fortified products
• Blackstrap molasses
• Tofu and tempeh
• Beans, such as kidney beans, soybeans, and lima beans

Omega-3 Fatty Acids

• Chia seeds
• Algal oil
• Hemp seeds and hemp seed oil
• Walnuts
• Flaxseed and flaxseed oil
• Perilla oil

Vegan alternatives to meat, poultry, and fish

A vegan diet omits animal products for ethical, health, or environmental reasons. Vegans tend to avoid meat, fish, eggs, and dairy, replacing them with plant-based alternatives.

There are many vegan alternatives to meat, poultry, and fish. Here are some options:

• Tofu: A versatile soy-based meat substitute that is high in protein and can be made using agents such as calcium sulfate or magnesium chloride, which affect its nutritional profile. It can be cubed, crumbled, or used as a replacement for eggs or cheese.
• Tempeh: A traditional soy product made from fermented soybeans, tempeh has a different nutritional profile than tofu because it is made using the whole soybean. It contains more protein, fiber, and vitamins, and can benefit digestive health. It has a stronger flavour and firmer texture, pairing well with peanut-based sauces and stir-fries.
• Texturized Vegetable Protein (TVP): A highly processed vegan meat substitute made from the by-products of soy oil, TVP is high in protein and can give a meaty texture to vegan recipes.
• Seitan: Derived from gluten, the protein in wheat, seitan is dense and chewy, often flavoured with soy sauce or other marinades. It is high in protein, low in carbs, and a good source of iron. However, it is unsuitable for gluten-free diets.
• Mushrooms: A whole-food option with a meaty flavour, mushrooms are rich in umami. Portobello mushrooms can be grilled or broiled in place of a burger or used in stir-fries or tacos. They are low in calories and high in fibre.
• Jackfruit: A large, tropical fruit with a chewy texture, jackfruit is often used as a substitute for pulled pork in BBQ recipes. It has a subtle, fruity flavour and is high in carbs and low in protein.
• Beans and Legumes: Affordable, whole-food sources of plant-based protein, beans and legumes come in many varieties, each with a slightly different flavour. They are a good source of plant-based protein and iron but do not contain all essential amino acids.

In addition to these whole-food options, there are also many processed and frozen vegan meat alternatives available from brands such as Beyond Meat, Impossible Foods, Gardein, Tofurky, Yves Veggie Cuisine, Lightlife, Boca, MorningStar Farms, and Quorn. These products include vegan burgers, sausages, chicken substitutes, meat crumbles, and more. However, it is important to read labels carefully, as not all of these products are vegan or gluten-free, and some may contain GMOs.

Vegan alternatives to dairy, eggs, and cheese

A vegan diet is a way of living that seeks to exclude all forms of animal exploitation and cruelty, be it for food, clothing, or any other purpose. Vegans typically replace meat, eggs, and dairy with plant-based alternatives.

Dairy Alternatives

Vegan alternatives to dairy include plant-based milk, yoghurt, butter, and ice cream. Some popular options are:

• Unsweetened Original plant-based milk by Ripple, made from pea protein
• Unsweetened Vanilla Almondmilk yoghurt by Silk
• Cultured Vegan Butter by Miyoko's Creamery
• Non-Dairy ice cream by Breyers

Egg Alternatives

There are many egg alternatives that can be used for baking. Some common substitutes include:

• Aquafaba (liquid from a can of chickpeas)
• Chickpea flour
• Flaxseeds
• Silken/soft tofu
• Mashed bananas
• Applesauce

Cheese Alternatives

Some vegan cheese alternatives are:

• Cashew cream cheese
• Nutritional yeast
• Tofu ricotta
• Tahini
• Roasted salted almonds
• Hummus
• Peanut butter or sunflower butter
• Avocado
• Olives

Vegan baking alternatives

Vegan baking can be a challenge, especially when it comes to substituting staple ingredients such as eggs, milk, butter, and honey. However, with the right alternatives, it is possible to create delicious baked goods that are free from animal products. Here are some useful tips for vegan baking:

Eggs

Eggs are a tricky ingredient to replace in baking due to their multiple roles as binders, moisturisers, and leavening agents. Several options are available for egg substitutes, including:

• Silken tofu: This soft variety of tofu works well in creamy recipes like puddings and can replace both dairy and eggs. In cakes and brownies, substitute 1/4 cup of silken tofu plus a pinch of baking powder for each egg.
• Ground flax seeds: A popular and nutritious option, use three tablespoons of water with one tablespoon of ground flax seeds to replace one egg.
• Mashed banana and applesauce: These fruit purees are healthy alternatives that also reduce cholesterol. Use 1/4 cup of unsweetened applesauce or mashed banana plus a pinch of baking powder per egg.
• Aquafaba: The liquid from a can of chickpeas can be whipped up to create a texture similar to egg whites, making it ideal for vegan meringues, macarons, and pavlovas.

Milk

Non-dairy milk is readily available and can be used as a 1-to-1 substitute for dairy milk in most baking recipes. Here are some options:

• Soy milk: High in protein, soy milk reacts similarly to dairy milk and is ideal for making dairy-free buttermilk by adding a tablespoon of lemon juice, vinegar, or another acidic ingredient.
• Almond milk, coconut milk, and rice milk: These options contribute to the richness of a recipe and may add a subtle flavour.
• Vanilla-flavoured non-dairy milk: This variety can add a subtle layer of flavour to your baked goods.

Butter

When substituting butter, consider the desired texture and flavour of your baked goods. Here are some alternatives:

• Oils: Olive oil or untoasted sesame oil work well in recipes with natural spices or flavours, such as spiced cookies or gingerbread. Canola oil or refined coconut oil is suitable for a neutral flavour.
• Vegan shortening: This works well in cookies and pie crusts.
• Vegan butter: This is a good option for recipes that require creaming or softening, and it provides the buttery taste that many cookies need.
• Coconut oil: Virgin coconut oil is solid at room temperature and can add thickness, making it a good substitute for butter in recipes that require melting or creaming.

Honey

Honey is commonly used as a sweetener and to help brown baked goods. Here are some vegan alternatives:

• Maple syrup: This adds an earthy, spicy sweetness to your baked goods.
• Agave nectar, brown rice syrup, or coconut nectar: These options have a relatively neutral taste and can be used as a 1-to-1 replacement for honey.
• Monk fruit sweetener: This is a good sugar-free option.
• Date syrup or sweet potato nectar: These are whole food, plant-based options.

Frequently asked questions