Vegan Diet Secrets: Perfecting Your Plant-Based Lifestyle

The perfect vegan diet is a well-rounded one that is rich in whole grains, proteins, healthy fats, and fruits and vegetables.

A vegan diet is a plant-based one that excludes all animal products, including meat, fish, eggs, dairy, and honey. It is often adopted for ethical, religious, or environmental reasons, and is associated with a multitude of health benefits, including improved heart health, weight loss, and blood sugar control.

However, it is important to note that a vegan diet that is not properly planned can lead to nutritional deficiencies. Vegans may be at risk of not consuming enough vitamin B12, vitamin D, calcium, iodine, iron, and protein. As such, it is important to include nutrient-rich, whole, and fortified foods in the diet, such as legumes, nuts, seeds, soy products, and nutritional yeast.

Additionally, supplements may be necessary to ensure adequate nutrient intake, especially for vitamin B12, vitamin D, and omega-3 fatty acids.

A well-rounded vegan diet is not only healthy and nutritious but also provides a number of health benefits.

Whole food vegan diet

A whole food vegan diet is a type of vegan diet based on a wide variety of whole plant foods. This includes fruits, vegetables, whole grains, legumes, nuts, and seeds.

The whole food vegan diet is distinct from other vegan diets, such as the raw food vegan diet, the 80/10/10 diet, the starch solution, and the junk food vegan diet. The defining feature of the whole food vegan diet is its emphasis on whole, unprocessed, or minimally processed foods.

On the whole food vegan diet, you can eat:

• Fruits: berries, citrus fruits, pears, peaches, pineapple, bananas, apples, grapes, strawberries, etc.
• Vegetables: kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, etc.
• Starchy vegetables: potatoes, sweet potatoes, butternut squash, etc.
• Whole grains: brown rice, rolled oats, farro, quinoa, brown rice pasta, barley, whole wheat, etc.
• Legumes: beans, chickpeas, lentils, peas, pulses, etc.
• Nuts and seeds: almonds, cashews, macadamia nuts, pumpkin seeds, sunflower seeds, etc.
• Healthy fats: avocados, olive oil, unsweetened coconut, etc.
• Plant-based milk: coconut milk, almond milk, cashew milk, etc.
• Spices, herbs, and seasonings: basil, rosemary, turmeric, curry, black pepper, salt, etc.
• Condiments: salsa, mustard, nutritional yeast, soy sauce, vinegar, lemon juice, etc.

You should avoid or minimise:

• Fast food: French fries, cheeseburgers, hot dogs, chicken nuggets, etc.
• Added sugars and sweets: table sugar, soda, juice, pastries, cookies, candy, sweet tea, sugary cereals, etc.
• Refined grains: white rice, white pasta, white bread, bagels, etc.
• Packaged and convenience foods: chips, crackers, cereal bars, frozen dinners, etc.
• Processed vegan-friendly foods: plant-based meats, faux cheeses, vegan butters, etc.
• Processed animal products: bacon, lunch meats, sausage, beef jerky, etc.

The whole food vegan diet is a great way to improve your health and boost your energy levels. It can also help with weight management, as it tends to be lower in calories and higher in fibre, which keeps you feeling full. Research has also shown that a whole food, plant-based diet can prevent, control, or even reverse certain chronic diseases, such as heart disease, type 2 diabetes, and certain types of cancer.

In addition to the health benefits, the whole food vegan diet is also environmentally friendly, as it places less stress on the environment. It can also help you save money on groceries, as whole and minimally processed plant-based foods tend to be more affordable.

Raw food vegan diet

A raw food vegan diet is a subset of veganism that combines the principles of veganism with those of raw foodism. It excludes all animal products and consists of food that is either eaten completely raw or heated at temperatures below 104–118°F (40–48°C). The idea of eating only raw foods is not new and has been around since the 19th century.

The diet is generally rich in fruits, vegetables, nuts, seeds, sprouted grains, and legumes. It also tends to be naturally low in processed foods. Some alternative methods of preparing food on this diet include juicing, blending, soaking, sprouting, and dehydrating.

There are several purported health benefits of a raw food vegan diet. Firstly, it may improve heart health due to its focus on fruits and vegetables, which are linked to lower blood pressure and a reduced risk of heart disease and stroke. This diet also includes plenty of nuts, seeds, sprouted whole grains, and legumes, which may improve blood cholesterol levels and further lower the risk of heart disease.

Secondly, a raw food vegan diet may reduce your risk of diabetes. This is partly due to its focus on fruits and vegetables, which are linked to lower blood sugar levels. Additionally, this diet is rich in fiber, a nutrient linked to lower blood sugar and increased insulin sensitivity.

Thirdly, this diet seems very effective at helping people lose weight and keep it off. Studies consistently link raw food diets to lower amounts of body fat.

Finally, a raw food vegan diet may improve digestion due to its high fiber content. Raw vegan diets are high in both soluble and insoluble fibers, which help to reduce the likelihood of constipation and improve the health of good bacteria in the intestines.

However, a raw food vegan diet may also come with some health risks, especially if it is not well-planned. It may be nutritionally unbalanced, leading to deficiencies in vitamin B12, vitamin D, calcium, and iodine. It may also result in weaker muscles and bones due to its tendency to be low in calcium, vitamin D, and protein. In addition, a raw food vegan diet may promote tooth decay, especially if it includes a lot of citrus fruits and berries. Furthermore, in some cases, it may reduce fertility, as one study found that 70% of women following this diet experienced irregularities in their menstrual cycle.

In conclusion, a raw food vegan diet may offer several health benefits, but it is important to ensure that it is well-planned and includes a variety of nutrient-rich foods to avoid potential deficiencies and other health risks.

High-protein vegan diet

Protein is one of the nutrients that vegans often lack. A high-protein vegan diet focuses on plant-based foods that are rich in protein, such as:

• Beans: black beans, kidney beans, chickpeas, etc.
• Lentils: 18g of protein per cup.
• Tofu: 20g of protein per cup.
• Edamame: 17g of protein per cup.
• Spinach: 5g of protein per cooked cup.
• Quinoa: 4g of protein per 1/2 cup.
• Tempeh: 34g of protein per cup.
• Seitan: 34g of protein per 1/2 cup.
• Nuts: 7.5g of protein in 1/4 cup of almonds.
• Nut butter: 7g of protein per 2 tablespoons.
• Ezekiel bread and other sprouted grain breads.
• Soy milk: 6g of protein per cup.
• Oats: 5g of protein per 1/2 cup of dry oats.
• Wild rice: 7g of protein per cooked cup.
• Chia seeds: 5g of protein per ounce.
• Nutritional yeast: 8g of protein per 1/2 ounce.
• Spirulina: 8g of protein per 2 tablespoons.
• Hemp seeds: 9g of protein per 3 tablespoons.
• Green peas: 9g of protein per cooked cup.
• Amaranth: 8-9g of protein per cooked cup.

Sample High-Protein Vegan Meal Plan

• Breakfast: whole-wheat English muffin with almond butter (11g protein).
• Mid-morning snack: 20 unsalted dry-roasted almonds (5g protein).
• Lunch: Green Salad with Edamame & Beets (18g protein).
• Afternoon snack: cucumber (1g protein).
• Dinner: Tofu & Vegetable Curry with Zucchini Noodles (16g protein).

High-Protein Vegan Meals

• Vermicelli Noodle Bowl (35g protein per serving).
• Macaroni Salad with tofu (30g protein per serving).
• Crispy Chicken Caesar Salad with vegan chicken (36g protein per serving).
• Grilled Rosemary Tempeh Flatbread (23-35g protein per serving).
• Skillet Nacho Dip with pea protein-based 'ground beef' and refried beans (34g protein per serving).
• Apricot Glazed Tempeh (25g protein per serving).
• Chickpea Avocado Salad (22g protein per serving).
• Zuppa Toscana (24-32g protein per 3-4 servings).
• Roasted Vegetable Pasta (21g protein per serving).
• One-Pot Hamburger Helper (24g protein per serving).
• Bananas and Cream Oatmeal (26g protein).

Calcium-fortified plant milk and yoghurt

There are several plant-based milk alternatives to cow's milk, such as soy, almond, sesame, flax, and hazelnut milk. When choosing a plant-based milk, it is important to opt for those that are fortified with calcium, vitamin D, and vitamin B12. Soy milk, for example, is not only rich in calcium but also in plant protein, making it a perfect addition to a vegan diet. Almond milk, on the other hand, is a good source of calcium, vitamins, and healthy fatty acids. It has a lovely nutty flavour and a creamy, luscious texture, making it a great base for smoothies and yoghurt. Sesame milk is another excellent source of calcium and iron, although it is not as creamy as other plant-based milks.

In addition to plant-based milk, there are also several vegan yoghurt options available. For example, Culina offers Greek-style yoghurts made from coconut and lightly sweetened with maple syrup. Kite Hill, on the other hand, uses local almonds and infuses its yoghurt with probiotics for better digestive health. Forager Project offers a cashew-based yoghurt available at Whole Foods Markets and MOM's Organic Markets.

It is important to note that the bioavailability of calcium from fortified plant-based dairy alternatives is somewhat less than that of cow's milk. Therefore, it is recommended to include dark leafy greens, legumes, and almonds in your diet to ensure sufficient calcium intake. Additionally, vitamin D supplements may be beneficial during the autumn and winter months when it is difficult to obtain enough from food alone.

Nutritional yeast

There are two types of nutritional yeast: unfortified and fortified. Unfortified nutritional yeast only contains the vitamins and minerals that are naturally produced by the yeast cells as they grow. Fortified nutritional yeast, on the other hand, contains synthetic vitamins added during manufacturing to boost nutrient content. Fortified nutritional yeast is the most common type and offers the most benefits, including being a good source of vitamin B12, which is usually scarce in a vegan diet.

In addition to its flavour and nutritional benefits, nutritional yeast may also offer several potential health benefits. Studies have shown that it may help lower cholesterol, boost immune health, and protect against cellular damage that leads to disease.

When stored properly in a cool, dry place and sealed tightly to keep moisture out, nutritional yeast can last up to 2 years. It is generally considered safe to consume, but some people with yeast allergies or sensitivities may need to avoid it or choose the unfortified version.

Frequently asked questions