Vegan Diet: What It Means And Why It Matters

A vegan diet is a plant-based diet that excludes all animal products, including meat, seafood, dairy, eggs, and honey. Vegans also avoid using animal products in their daily lives, such as leather, wool, and cosmetics tested on animals. The diet is often adopted for ethical, environmental, or health reasons.

What foods are included in a vegan diet?

A vegan diet includes all grains, beans, legumes, vegetables, fruits, and the nearly infinite number of foods made by combining them.

Some common foods that are included in a vegan diet are:

• Breads and pasta (some contain animal products)
• Rice, oats, and other grains
• Beans, tofu, and tempeh
• Vegan milk (soy, almond, pea, nut, hemp, etc.)
• Vegan meats (made from vegan protein sources)
• Plant-based milk (made from nuts, seeds, or grains)
• Vegan cheese (usually made from nuts, such as cashews and almonds, or from soy and vegetable oil)
• Vegan mayonnaise
• Nutritional yeast
• Fermented foods (tempeh, miso, kimchi, and sauerkraut)
• Salads
• Spaghetti
• Peanut butter sandwiches
• Cornbread
• Chips and salsa
• Curry (made with coconut milk)
• Egg-free pasta with tomato sauce or another non-meat and non-dairy sauce
• Most bread

In addition to these, there are vegan versions of many familiar foods, such as hot dogs, ice cream, and mayonnaise.

What foods are excluded in a vegan diet?

Vegans do not eat any foods made from animals. This means meat, including beef, pork, lamb, and other red meat, is off the menu. The same goes for poultry, such as chicken, duck, and turkey, and fish or shellfish like crabs, clams, and mussels.

Dairy is also off the menu for vegans, so no milk, cream, ice cream, cheese, butter, or yoghurt. This also includes whey, casein, and lactose, which are all derived from dairy. Eggs are not part of a vegan diet either, nor are foods that contain them, like mayonnaise, Caesar dressing, and some candies.

Bee products are also excluded, so as well as honey, vegans do not eat bee pollen or royal jelly. There are also a number of additives that are derived from animals and are therefore not vegan. These include E120, E322, E422, E 471, E542, E631, E901, and E904.

Some foods that you might expect to be vegan can sometimes contain animal-derived ingredients. For example, some bread products contain L-cysteine, which is often derived from poultry feathers. Beer and wine may be made using egg whites, gelatin, or casein, and some candies are made with gelatin or coated in shellac, a substance secreted by the female lac insect.

Vegans also need to be careful with roasted peanuts, olive tapenade, French fries, deep-fried foods, pesto, some bean products, non-dairy creamers, pasta, potato chips, refined sugar, and even some dark chocolate, as these foods can sometimes contain animal ingredients.

What are the health benefits of a vegan diet?

A vegan diet is a plant-based diet that includes vegetables, grains, nuts, seeds, and fruits. Vegans do not eat any animal foods, including meat, dairy, eggs, and honey. A vegan diet can offer several health benefits, and here are some of them:

Weight Management

A vegan diet may support weight management and help with weight loss. Studies suggest that vegans tend to be thinner and have lower body mass indexes (BMIs) than non-vegans. A vegan diet is typically lower in calories, making it easier to manage weight without actively focusing on calorie counting or portion control.

Heart Health

A vegan diet may promote heart health by lowering the risk of heart disease and stroke. It can help reduce blood pressure and improve cholesterol levels, especially in male vegans, who experience notable reductions in cardiac risk factors.

Blood Sugar Control and Diabetes Management

A whole-food vegan diet can aid in blood sugar control by increasing insulin sensitivity and lowering blood sugar levels. This reduced blood sugar can lower the risk of developing type 2 diabetes. Additionally, a vegan diet tends to be lower in saturated fat and higher in protective phyto-nutrients, making it compatible with dietary guidelines for diabetes management.

Cancer Risk Reduction

Adopting a vegan diet may reduce the risk of certain types of cancer, including colorectal, prostate, breast, and stomach cancers. This is attributed to the increased consumption of legumes, fruits, and vegetables, and the avoidance of processed and smoked meats.

Gut Health Improvement

A vegan diet can be beneficial for gut health. The variety of plant-based foods in a vegan diet feeds a diverse range of gut bacteria, allowing them to flourish and increase their number. This improves the adaptability of the gut microbiome to fight disease, as a loss in species diversity is associated with negative health outcomes.

Anti-Inflammatory Effects

A vegan diet rich in antioxidant-whole foods and fewer trigger foods may decrease inflammatory reactions associated with conditions like rheumatoid arthritis and osteoarthritis.

Skin Health

The high intake of fruits and vegetables in a vegan diet is associated with positive skin health. These foods are rich in polyphenols and skin-supporting nutrients like vitamins C and E, which may provide benefits for various skin conditions, including acne, psoriasis, and skin ageing.

Nutritional Quality

A well-planned vegan diet, including fortified foods, can be highly nutritious. It is typically high in dietary fibre and provides a good source of folate, vitamins C, E, potassium, and magnesium. However, it is important to ensure adequate intake of certain nutrients like vitamins B12 and D, calcium, iron, zinc, and omega-3 fatty acids, as they may be lacking in a vegan diet.

What are the health risks of a vegan diet?

A vegan diet is a plant-based diet that includes fruits, vegetables, beans, grains, nuts, and seeds. Vegans do not consume any animal products, including meat, dairy, eggs, and honey.

While a vegan diet has been linked to improved health outcomes and a reduced risk of certain diseases, there are some potential health risks associated with this diet. Here are some of the health risks of a vegan diet:

• Nutrient deficiencies: A vegan diet may be lacking in certain essential nutrients, such as protein, calcium, omega-3 fatty acids, zinc, vitamin B12, and vitamin D. These nutrients are important for maintaining overall health and preventing deficiencies that can lead to serious health problems.
• Increased risk of stroke: A study found that vegetarians had a 20% higher risk of stroke compared to meat-eaters, mainly due to hemorrhagic stroke. However, the overall risk was small, and the findings may have been influenced by other factors.
• Adverse effects on children and adolescents: Some studies suggest that vegan diets may have negative effects on children and adolescents, including lower bone mineral density and a potential impact on growth and development.
• Pregnancy and fetal outcomes: Vegan diets during pregnancy may be associated with an increased risk of small-for-gestational-age infants and lower birth weight. It is crucial for pregnant women to ensure they are meeting their nutritional needs to support optimal fetal growth and development.
• Mental health: There is some evidence to suggest that vegans may have a higher prevalence of mental health problems, such as depression and anxiety. However, the relationship between vegan diets and mental health is complex and requires further research.
• Long-term health risks: Long-term vegan diets may be associated with nervous, skeletal, and immune system impairments, hematological disorders, and increased risk of certain cancers due to potential micro and macronutrient deficits.

It is important to note that the health risks of a vegan diet can be mitigated by proper planning and supplementation. A well-planned vegan diet that includes a variety of plant-based foods and necessary supplements can provide all the essential nutrients required by the body. Additionally, individual factors such as socioeconomic status, physical activity levels, and lifestyle choices can also influence the health outcomes of a vegan diet.

What are some tips for following a vegan diet?

A vegan diet is one that is completely free of animal products, including meat, seafood, dairy, eggs, and honey. Vegans also avoid animal-derived materials, products tested on animals, and places that use animals for entertainment.

Eat a Variety of Foods

It is important to eat a variety of foods to ensure you are getting all the essential nutrients on a vegan diet. Include a range of fruits, vegetables, whole grains, legumes, nuts, and seeds in your meals. Choose produce from all colours of the rainbow to get a variety of benefits. For example, red tomatoes contain lycopene, which is heart-healthy, while orange sweet potatoes are rich in vitamin A, which is good for eye health.

Choose Whole Grains

Opt for whole grains such as brown rice and quinoa instead of refined grains like white pasta and white bread. Whole grains add iron and B vitamins to your diet, which are stripped from refined grains. They also provide extra fibre, which will help keep you full and may aid in weight loss.

Discover New Plant-Based Proteins

Animal sources of protein tend to be high in unhealthy saturated fat. Fortunately, there are plenty of vegan protein sources, including tofu, tempeh, edamame, lentils, chickpeas, beans, nuts, and seeds. For example, women could meet their daily protein requirement with a combination of oatmeal, peanut butter, chickpeas, quinoa, almonds, whole-wheat spaghetti, and tofu.

Be Mindful of Processed Vegan Foods

Just because a food is vegan doesn't mean it's healthy. Vegan cookies, for instance, are not necessarily healthier than regular cookies. Processed vegan foods often contain saturated fats in the form of palm oil and coconut oil. Stick to whole, nutritious foods that are naturally vegan, such as carrots, hummus, nuts, dried fruit, and whole-grain tortilla chips with guacamole. It's fine to enjoy processed vegan foods occasionally, but don't assume they're healthy just because they're vegan.

Focus on Omega-3s

Even with a varied diet, some nutrients will be harder to come by on a vegan diet. Omega-3 fatty acids, specifically DHA and EPA, are important for eye and brain development and heart health. While these are mainly found in fatty fish, they can be made by the body in small amounts from ALA, which is found in plants like flaxseed, walnuts, canola oil, and soy. Some foods, like soy milk and breakfast bars, are now fortified with DHA. You can also find DHA/EPA supplements made from algae.

Get Enough Vitamin D

Vitamin D is found in canned fish, fortified dairy products, and fortified non-dairy milks like soy or almond milk. It is also present in some mushrooms exposed to UV light and can be synthesised by the skin through sun exposure. However, many people, including vegans, may need to take a supplement to meet the daily recommended amount of 600 IU (some experts suggest 1,500 IU).

Pump Up Your Iron

Iron is another nutrient that vegans need to pay attention to. While animal proteins like meat and chicken are the best sources, vegans can get iron from beans, legumes, and leafy greens. To enhance absorption, eat iron-rich foods with vitamin C-rich foods. Avoid eating iron-rich foods with calcium-rich foods, as calcium can inhibit iron absorption.

Ensure You're Getting Enough B12

Vitamin B12 is predominantly found in animal foods, such as meat, fish, poultry, eggs, and dairy. Vegans can get some B12 from fortified cereals or energy bars, but they may also need to take a supplement. The daily recommended amount for adults is 2.4 micrograms.

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