Vegan Diets: Uk Guide To Plant-Based Eating

A vegan diet is one that is based on plants, including vegetables, grains, nuts, fruits, and foods made from plants. Vegans do not eat any animal products, including meat, eggs, and dairy. Many people choose to follow a vegan diet for ethical, health, or environmental reasons.

There are several types of vegan diets, including the whole-food vegan diet, the raw food vegan diet, and the junk-food vegan diet. A well-planned vegan diet can provide all the nutrients required to be healthy, but it is important to ensure a reliable source of vitamin B12, which is not available from plants.

What foods can vegans eat?

Vegans can eat a wide variety of foods, including:

• Fruits and vegetables, either raw, frozen, canned, dried, or puréed.
• Legumes, such as peas, beans, and lentils.
• Breads, rice, and pasta.
• Starchy vegetables, such as potatoes, sweet potatoes, corn, squash, beets, and turnips.
• Whole grains, such as quinoa, whole wheat, whole oats, and brown or wild rice, as well as products made from these foods, like whole grain bread, crackers, and pasta.
• Fortified plant-based dairy alternatives, such as milk, yoghurt, and cheese, usually made from nuts, such as cashews and almonds, or from soy and vegetable oil.
• Nuts and seeds, such as peanuts, almonds, cashews, sunflower seeds, sesame seeds, flax seeds, hemp seeds, and chia seeds, as well as their butters.
• Soy products, such as fortified soy milk, soybeans, and products made from them, such as tofu, tempeh, and natto.
• Plant-based meats, usually made from vegan protein sources, such as legumes, and seasoned and moulded to resemble meat products like burgers, chicken nuggets, and hot dogs.
• Other plant-based foods, such as algae, nutritional yeast, maple syrup, and vegan baking alternatives, like plant-based milk, yoghurt, and cream.

There are also several types of vegan diets, such as:

• Whole food vegan diet: Based on a wide variety of whole plant foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds.
• Raw food vegan diet: Based on raw fruits, vegetables, nuts, seeds, or plant foods cooked at temperatures below 118°F (48°C).
• 80/10/10 diet: A raw food vegan diet that limits fat-rich plants, like avocados and nuts, relying mainly on raw fruits and soft greens.
• Starch solution: A low-fat, high-carb vegan diet similar to the 80/10/10 diet, but focusing on cooked starches like potatoes, rice, and corn.
• Raw till 4: A low-fat vegan diet inspired by the 80/10/10 diet and starch solution. Raw foods are consumed until 4 pm, with the option of a cooked plant-based meal for dinner.
• Thrive diet: A raw food vegan diet that involves eating plant-based, whole foods that are raw or minimally cooked at low temperatures.
• Junk food vegan diet: A vegan diet lacking in whole plant foods that relies heavily on mock meats, fries, vegan desserts, and other heavily processed vegan foods.

What foods are excluded from a vegan diet?

A vegan diet is a plant-based diet that avoids all animal products and foods derived from animals. This includes:

• Meat and fish, such as beef, chicken, duck, shellfish and crab
• Eggs, including whole eggs and foods that contain them, such as bakery products
• Dairy products, including milk, cheese, butter, cream, yoghurt and ice cream
• Honey and other bee products, such as bee pollen and royal jelly
• Animal-derived ingredients, such as whey, casein, lactose, albumin, gelatin, shellac, isinglass and whey

Vegans also avoid wearing or using animal products, such as wool, leather and cosmetics tested on animals.

Some foods and drinks that are suitable for vegetarians may not be vegan-friendly. For example, some meat substitutes contain animal ingredients like eggs or milk derivatives. Similarly, mayonnaise is not vegan as it contains egg yolks. Even classic Oreo cookies are off the menu for strict vegans, as they are made using equipment that also processes products containing animal derivatives.

What are the health benefits of veganism?

Veganism is a way of living that attempts to exclude all forms of animal exploitation and cruelty, whether for food, clothing, or any other purpose. A vegan diet is plant-based and includes fruits, vegetables, grains, nuts, and seeds.

There are several health benefits associated with veganism:

Weight Loss

Vegan diets tend to be effective for weight loss. Vegans tend to have a lower body mass index (BMI) than non-vegans. This is likely due to a higher intake of dietary fibre, which can help people feel fuller for longer.

Blood Sugar and Type 2 Diabetes

Adopting a vegan diet may help keep blood sugar levels in check and reduce the risk of developing type 2 diabetes. Several studies show that vegans benefit from lower blood sugar levels and a lower risk of developing type 2 diabetes than non-vegans.

Heart Health

Vegan diets are associated with a reduced risk of developing high blood pressure and dying from heart disease. Observational studies report that vegans may have up to a 75% lower risk of high blood pressure and a 42% lower risk of dying from heart disease.

Cancer Risk

Vegan diets may also reduce the risk of developing or dying from cancer. One study found that men who followed a vegan diet had a 35% lower risk of prostate cancer than those who consumed animal products.

Arthritis

Vegan diets can help reduce the symptoms of arthritis, such as pain, joint swelling, and morning stiffness.

Kidney Function

Substituting meat with plant protein may reduce the risk of poor kidney function, especially for people with diabetes.

Alzheimer's Disease

Aspects of the vegan diet may help reduce the risk of developing Alzheimer's disease, according to observational studies.

Environmental Impact

In addition to the health benefits, veganism can also have a positive impact on the environment. Animal agriculture contributes significantly to greenhouse gas emissions, and vegan diets produce about 53% fewer emissions than diets containing animal products.

It is important to note that not all vegan diets are inherently healthy. A well-planned and balanced diet that includes a variety of plant-based foods is crucial to ensuring adequate nutrient intake and maximizing the health benefits of veganism.

What nutrients are vegans at risk of missing?

A vegan diet is based on plants and foods made from plants, including vegetables, grains, nuts, and fruits. Vegans do not eat any animal products, including meat, eggs, and dairy.

A well-planned vegan diet that includes nutrient-rich whole foods can provide all the nutrients your body needs. However, vegans are at risk of missing out on some essential nutrients. Here are the nutrients that vegans are at risk of missing:

• Vitamin B12: Vitamin B12 is essential for maintaining healthy blood and a healthy nervous system. It is mainly found in animal-sourced foods such as meat, fish, and dairy products. Vegans can get vitamin B12 from fortified foods or supplements.
• Vitamin D: Vitamin D is important for regulating calcium and phosphate levels in the body, which are necessary for healthy bones, teeth, and muscles. While the body can produce vitamin D through exposure to sunlight, it is also found in animal-based foods like fatty fish and egg yolks. Vegans can get vitamin D from fortified foods or supplements.
• Omega-3 fatty acids: Omega-3 fatty acids are important for maintaining a healthy heart and reducing the risk of heart disease. They are primarily found in oily fish, but vegans can get them from plant sources like ground linseed (flaxseed) oil and vegetable (rapeseed) oil.
• Calcium: Calcium is necessary for maintaining healthy bones and teeth. Dairy foods are a significant source of calcium for non-vegans, but vegans can get it from green leafy vegetables, fortified plant milk, and tofu processed with calcium.
• Iron: Iron is essential for the production of red blood cells. While a vegan diet can be high in iron, the body absorbs iron from plant-based foods less efficiently than from meat. Vegans can increase iron absorption by consuming vitamin C-rich foods with meals and using iron cast pots and pans for cooking.
• Zinc: Zinc is another nutrient that vegans may not get enough of due to the lower bioavailability of zinc from plant-based diets. Including a variety of whole grains, legumes, nuts, and seeds in the diet can help ensure adequate zinc intake.
• Iodine: Iodine is a nutrient that vegans may be deficient in, as it is found in higher amounts in animal-based foods like fish and dairy. Including seaweed or iodized salt in the diet can help vegans meet their recommended daily intake of iodine.
• Protein: Protein is one of the nutrients often lacking in a vegan diet. Vegans can ensure they get enough protein by including protein-rich plant foods like tofu, tempeh, legumes, nuts, and seeds in their meals.

What are some easy vegan meal ideas?

A vegan diet is based on plants, including vegetables, grains, nuts, fruits, and foods made from plants. Vegans do not eat animal products, including meat, eggs, and dairy.

Breakfast

• Avocado toast with vegan parmesan and diced tomatoes
• Oatmeal with various toppings such as cinnamon, fruits, and nuts
• Cereal or muesli with fruit, nuts, and plant milk (check for dairy in the ingredients)
• Pancakes, waffles, or crepes made without eggs or dairy
• Smoothies with frozen fruit, a ripe banana, plant milk, and fresh or frozen greens

Lunch

• Mexican black bean salad with mixed greens, black beans, corn, tomatoes, avocado, cilantro, and soy yoghurt
• Chickpea salad sandwich or wrap, substituting vegan aioli or yoghurt for mayonnaise
• Nut butter and jam sandwich
• Hummus and cucumber sandwich with mixed greens
• Veggie wrap with hummus and pre-chopped veggies

Dinner

• Spaghetti with vegan meat sauce made from marinara sauce and TVP crumbles
• Pesto gnocchi with broccoli
• Quick stir fry with frozen mixed veggies, tofu, soy sauce, and rice
• Black bean tacos with corn tortillas, bell peppers, onions, and salsa
• Loaded sweet potatoes with sauteed kale, chickpeas, vegan bacon bits, and tahini or vegan yoghurt
• Cherry tomato and basil pasta
• Quick curry with tofu or lentils, frozen mixed vegetables, and rice
• Vegetable-based soup or stew with a creamy coconut milk or nutritional yeast base
• Sheet pan veggies with couscous or barley
• Veggie bakes

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