Vegan Diet: What You Can And Can't Eat

A vegan diet is one that includes only plant-based foods, such as fruits, vegetables, beans, grains, nuts, and seeds. People who follow a vegan diet do not eat animal products, including meat, dairy, eggs, and honey. The diet is often chosen for ethical, health, or environmental reasons. While a vegan diet can be very nutritious, it may require careful planning to ensure adequate intake of certain nutrients, such as vitamin B12, calcium, iron, and omega-3 fatty acids, which are typically found in animal products.

Nutrients to consider

A vegan diet can be very nutritious, but it's important to be mindful of certain nutrients that may be lacking. Here are some key nutrients to consider when following a vegan diet:

Vitamin B12

Vitamin B12 is crucial for metabolism, heart health, nerve health, and muscle health. It is mostly found in animal products, so vegans should opt for foods fortified with B12, such as cereals, plant-based milk, and nutritional yeast. It is recommended to communicate with a healthcare provider to monitor B12 levels and determine the potential need for a supplement.

Calcium

Calcium is essential for bone health, dental health, nerve health, and muscle health. While it is predominantly found in dairy products, vegans can obtain calcium from leafy greens like kale and broccoli, as well as fortified foods such as tofu, bread, and plant-based dairy alternatives.

Iron

Iron is vital for metabolism and heart health. Although whole grains, beans, lentils, spinach, and other plant-based foods provide iron, it is in the form of non-heme iron, which is less easily absorbed than the heme iron found in animal products.

Omega-3 Fatty Acids

Omega-3 fatty acids are important for heart health, eye health, and brain function. There are three types: ALA, EPA, and DHA. Walnuts and flaxseeds are good plant-based sources of ALA, but seaweeds and algae are the only plant sources of EPA and DHA.

Vitamin D

Vitamin D is important for bone and teeth health, and it also helps protect against cancer and certain chronic health conditions. While spending time in the sun can boost vitamin D levels, vegans should also aim to include vitamin D-fortified foods in their diet.

Zinc

Zinc plays a crucial role in supporting the immune system and repairing DNA damage. Good vegan sources of zinc include beans, nutritional yeast, nuts, and oats.

Iodine

Iodine is important for thyroid function. While it is typically found in seafood, vegans can obtain iodine from seaweeds and fortified foods.

It is recommended to consult with a healthcare professional or dietitian when transitioning to a vegan diet to ensure that nutritional requirements are being met.

Health benefits

A vegan diet is a plant-based diet that typically includes fruits, vegetables, grains, nuts, and seeds. Vegans do not eat animal products, including meat, fish, dairy, eggs, and honey. A vegan diet can offer several health benefits, such as:

Weight Loss

Vegan diets are often associated with weight loss. Observational studies suggest that vegans tend to have lower body mass indexes (BMIs) than non-vegans. Additionally, some controlled studies have found that vegan diets are more effective for weight loss compared to other diets. For example, a small study found that individuals following a vegan diet lost an average of 13 lbs (6 kg) over 16 weeks, while those on a Mediterranean diet did not experience significant weight loss.

Improved Blood Sugar Control and Kidney Function

A vegan diet may be beneficial for individuals with type 2 diabetes or at risk of developing it. Vegans tend to have lower blood sugar levels and higher insulin sensitivity, which can help reduce the risk of type 2 diabetes. Additionally, a vegan diet may help improve kidney function and reduce the risk of complications associated with diabetes.

Reduced Risk of Certain Cancers

Following a vegan diet may help lower the risk of certain types of cancer, including prostate, breast, stomach, and colorectal cancers. This may be due to the increased consumption of legumes, fruits, and vegetables, which are rich in antioxidants and other beneficial compounds.

Improved Heart Health

Vegan diets have been linked to a reduced risk of heart disease. This may be due to the inclusion of more fruits and vegetables, legumes, and fiber, which can help lower cholesterol levels and blood pressure. Several studies have reported that vegan diets are effective at reducing blood sugar, LDL (bad) cholesterol, and total cholesterol levels, which are risk factors for heart disease.

Reduced Inflammation and Arthritis Symptoms

Vegan diets, especially those rich in antioxidant-whole foods, may help reduce inflammation associated with diseases like type 2 diabetes, heart disease, and cancer. Additionally, a few studies have reported that a vegan diet can improve symptoms of arthritis, including pain, joint swelling, and morning stiffness.

Foods to eat

A vegan diet includes only plant-based foods, such as fruits, vegetables, beans, grains, nuts, and seeds. Here is a list of foods to eat as part of a vegan diet:

Fruits and Vegetables

Fill half your plate with produce, including starchy vegetables like potatoes, sweet potatoes, corn, squash, beets, and turnips, and non-starchy vegetables like broccoli, cabbage, asparagus, radishes, and leafy greens. These can be eaten raw, frozen, canned, dried, or pureed.

Legumes

Legumes such as peas, beans, and lentils are a great source of protein. Examples include red, brown, or green lentils; chickpeas; split peas; black-eyed peas; black beans; white beans; and kidney beans.

Whole Grains

Whole grains like quinoa, whole wheat, whole oats, and whole-grain brown or wild rice, as well as products made from these foods, such as whole-grain bread, crackers, and pasta, are an important part of a vegan diet.

Nuts and Seeds

Nuts such as peanuts, almonds, cashews, and their butters, as well as seeds like sunflower seeds, sesame seeds, and their butters, are a good source of healthy fats. Flaxseed, hemp seeds, and chia seeds are also great additions to a vegan diet.

Plant-Based Dairy Alternatives

Vegan diets often include plant-based dairy alternatives such as plant-based milk, yoghurt, cheese, and butter. These can be purchased or made at home.

Fortified Plant-Based Foods

Fortified plant-based foods such as nutritional yeast, fortified plant milks and yogurts, and maple syrup can help ensure adequate nutrient intake.

Soy Products

Soy products such as fortified soy milk, soybeans, and products made from them, such as tofu, tempeh, and natto, are a good source of protein and can add a meat-like texture to dishes.

Other Plant-Based Foods

Other plant-based foods such as algae, fortified plant-based milks and yogurts, and maple syrup can also be included in a vegan diet.

Foods to avoid

A vegan diet is a plant-based diet that excludes all animal products. This means that vegans avoid eating meat, fish, eggs, dairy, and honey.

Meat and Fish

Beef, pork, lamb, chicken, duck, and other poultry, as well as fish and shellfish such as crabs, clams, and mussels, are all off the menu for vegans.

Eggs

Eggs are also not eaten by vegans, and this includes whole eggs and foods that contain them, such as bakery products.

Dairy

Milk, cheese, butter, cream, yoghurt, and ice cream are all derived from animals and so are not part of a vegan diet. Foods made with these ingredients, such as whey protein powder and dulce de leche, are also avoided.

Animal By-Products

Honey, albumin, casein, carmine, gelatin, pepsin, shellac, isinglass, and whey are all animal-derived and so are not consumed by vegans.

Other Animal-Derived Ingredients

Some less well-known animal-based ingredients that vegans avoid include vitamin D3, which can be derived from animals, and fish-derived omega-3 fatty acids.

Processed Vegan Foods

While processed vegan meats, fries, frozen dinners, and desserts are vegan, they are highly processed and should be consumed in moderation.

Checking for Vegan Products

Checking food labels is the best way to determine whether a food contains animal-derived ingredients. Many vegan foods are now labelled as such, making it easier for consumers to identify them when shopping.

Tips and advice

Transitioning to a vegan diet can be challenging, but there are ways to make the process easier. Here are some tips to help you get started:

• Gradual changes: Instead of making an overnight switch, try a gradual approach. Start by increasing the amount of fruits and vegetables you eat at each meal. You can also try having one vegan day per week, like "meatless Mondays", and gradually increase the number of vegan days.
• Meal planning: It takes some planning to choose suitable replacements for animal products, especially if you're used to an omnivorous diet. Pick some of your favourite meals and figure out what you need to swap out to make them vegan. For example, try using beans instead of chicken and nutritional yeast instead of cheese.
• Vitamin B12: Vitamin B12 is mainly found in animal products, so it's important to supplement this vitamin when following a vegan diet. Look for fortified cereals and plant-based milk, nutritional yeast, and yeast spreads, or consider taking a vitamin B12 supplement.
• Iron and calcium: These minerals are crucial for blood and bone health, respectively. Good vegan sources of iron include beans and dark leafy greens, while tofu, tahini, and leafy greens are excellent sources of calcium.
• Omega-3 fatty acids: Walnuts and flaxseeds are good sources of ALA, but for EPA and DHA, you'll need to turn to microalgae and seaweed food products or supplements.
• Vitamin D: Spending time in the sun and consuming vitamin D-fortified foods can help boost your vitamin D levels.
• Zinc and iodine: Ensure you're getting enough zinc by including beans, nutritional yeast, nuts, and oats in your diet. For iodine, incorporate seaweeds and fortified foods.
• Online resources: Explore vegan chefs, dietitians, and recipe creators online. If you're craving a particular dish, there's likely a vegan version of it online. Buy a vegan cookbook or follow vegan food bloggers to get ideas for tasty vegan meals.
• Vegan-friendly products: Familiarise yourself with vegan alternatives to animal products. For example, instead of cow's milk, you can use plant-based milk alternatives such as oat, almond, or soy milk. There are also plant-based cheeses, yogurts, and butters available, or you can make your own.
• Protein sources: Some people worry about getting enough protein on a vegan diet, but there are plenty of plant-based sources, including soy products like tofu, tempeh, and seitan, as well as legumes, nuts, and seeds.
• Dining out: Vegan restaurants, bakeries, and grocery stores are becoming more common, making it easier to find vegan options when dining out. However, it's always a good idea to plan ahead or bring your own food to gatherings or events to ensure you have vegan-friendly options.
• Customise to your needs: Remember that there is no one-size-fits-all approach to veganism. You can customise your diet based on your health needs, ethical beliefs, and personal preferences. If you have any health concerns or existing conditions, be sure to consult a healthcare professional before making any significant dietary changes.

Frequently asked questions