Vegan Diet: What You Can And Cannot Eat

A vegan diet is a way of eating that seeks to exclude all animal products and by-products. Vegans do not eat meat, poultry, fish, eggs or dairy, and some also avoid honey and other products derived from animals, such as leather and wool. The diet is usually based on fruits, vegetables, grains, pulses, nuts and seeds and plant-based alternatives to animal products, such as vegan cheese and meat substitutes.

People choose to follow a vegan diet for a variety of reasons, including ethical, health and environmental concerns.

What foods are included in a vegan diet?

A vegan diet consists of plant-based foods, including fruits, vegetables, grains, nuts, and seeds. This means vegans can eat foods like tofu, tempeh, seitan, plant-based milk, grains (bread, quinoa, farro, and rice), and legumes (lentils and chickpeas).

Vegan diets are devoid of animal products and by-products, such as meat, poultry, seafood, eggs, and dairy. Some less obvious foods that don't qualify as vegan include bread made with eggs and sweets made with gelatin.

When following a vegan diet, it is important to ensure you are getting enough of certain nutrients, such as vitamin B12, calcium, iron, and omega-3 fatty acids, which are more commonly found in animal products. Fortified foods and supplements can help fill these nutritional gaps.

Fruits and Vegetables

A vegan diet includes a variety of fruits and vegetables, which are rich in fiber, plant protein, and minerals. It is recommended to eat at least five portions of fruits and vegetables every day.

Grains

Grains such as bread, quinoa, farro, rice, and oats are included in a vegan diet. It is recommended to base meals on starchy carbohydrates like potatoes, bread, rice, pasta, or wholegrain options.

Legumes

Legumes, including beans, peas, lentils, and chickpeas, are a good source of plant-based protein and are commonly consumed in a vegan diet.

Nuts and Seeds

Nuts and seeds, such as walnuts, flaxseeds, hemp seeds, chia seeds, and almonds, are included in a vegan diet. They are a good source of healthy fats, protein, and other essential nutrients.

Plant-Based Dairy Alternatives

Vegans can consume dairy alternatives, such as plant-based milk (oat milk, almond milk, soy milk, coconut milk), vegan cheese, and vegan yogurt. These products are usually made from nuts, soy, or vegetable oil and are fortified with vitamins and minerals.

Fortified Foods and Supplements

To ensure adequate nutrient intake, vegans may need to include fortified foods or supplements in their diet. For example, vitamin B12 is primarily found in animal products, so vegans may need to consume fortified cereals, nutritional yeast, or a B12 supplement. Similarly, vitamin D and calcium can be obtained through fortified plant-based milk, cereals, or supplements.

What foods are excluded in a vegan diet?

A vegan diet is a plant-based diet that excludes all animal products. This means that vegans do not eat meat, poultry, fish or shellfish, dairy products, eggs, and animal byproducts such as honey, gelatin, and some forms of vitamin D3 and omega-3 fatty acids.

Vegan diets exclude all foods and drinks produced by animals, including:

• All meat and seafood—from salmon and chicken to oysters and pork
• Dairy products—butter, cheese, milk, yogurt, cream, whey protein powder, and dulce de leche
• Animal byproducts—honey, gelatin, collagen peptides, and certain vitamin and supplement capsules

Some foods that may be surprising to find on the exclusion list include sweets made with eggs and dairy products, bread made with eggs, and marshmallows and gummy bears made with gelatin.

Vegans also tend to avoid animal products in all aspects of their lives, not just their diets. This includes leather and fur clothing, beauty products, and medications that have been tested on animals.

What are the health benefits of a vegan diet?

A vegan diet is a plant-based diet that includes fruits, vegetables, grains, nuts, and seeds. Vegans do not eat animal products, including meat, dairy, eggs, and honey. A well-planned vegan diet can be very nutritious and provide all the nutrients needed for a healthy life. Here are some of the health benefits of a vegan diet:

Weight Loss

Following a vegan diet may help with weight loss. A study assigned participants to one of five diets: vegan, semi-vegetarian, pesco-vegetarian, vegetarian, and plant-and-animal-based. At the end of six months, the vegan dieters lost the most weight and had lower BMIs. This is likely because plant-based diets are naturally lower in saturated fat and cholesterol.

Lower Risk of Type 2 Diabetes

Research has shown that a plant-based diet can lower the risk of developing type 2 diabetes. A prospective observational study of over 200,000 people found that those who followed a plant-based diet had a significantly lower risk of developing type 2 diabetes compared to those who consumed animal products.

Improved Heart Health

Vegan diets are associated with improved heart health. Studies have found that a vegan diet can lower total cholesterol, blood pressure, and BMI. Additionally, a study comparing the vegan diet to an American Heart Association-recommended diet showed that the vegan diet reduced levels of c-reactive protein, a biomarker of inflammation, suggesting a potential reduction in heart disease risk.

Reduced Inflammation

A vegan diet has been shown to decrease inflammation in the body. Multiple studies have found that a vegan diet can lower levels of c-reactive protein, which is linked to diseases caused by inflammation, such as heart disease. A vegan diet has also been found to reduce pain and inflammation associated with rheumatoid arthritis.

Lower Risk of Certain Cancers

Following a vegan diet may also lower the risk of certain types of cancer. This could be due to the presence of protective phytochemicals in plants, increased fiber intake, or lower body weight, which is associated with a reduced risk of cancer. One study found that men who followed a vegan diet had a 35% lower risk of prostate cancer compared to those who consumed animal products.

Improved Skin

Some people may notice an improvement in their skin after adopting a vegan diet. This may be because dairy has been linked to acne. Additionally, a plant-based diet maximizes antioxidants in the body, which can help prevent cellular damage and skin aging.

Environmental Benefits

In addition to the health benefits, a vegan diet also has environmental benefits. Data shows that it takes nearly 100 times more land to produce a kilocalorie of energy or a gram of protein from beef compared to plant-based sources. This makes a vegan diet more environmentally sustainable and friendly.

What are the potential health risks of a vegan diet?

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

A well-planned vegan diet can provide all the nutrients you need and has been linked to lower rates of heart disease, type 2 diabetes, and some cancers. However, there are some potential health risks associated with a vegan diet:

• Vitamin B12 deficiency: Vitamin B12 is essential for maintaining a healthy blood and nervous system and is mostly found in animal products. Vegans are at a higher risk of developing a deficiency, which can lead to neurological and haematological problems and even increase the risk of certain cancers. It is recommended that vegans opt for B12-fortified foods or supplements.
• Calcium deficiency: Calcium is essential for maintaining healthy bones and teeth and is predominantly found in dairy products. While it can also be obtained from leafy greens and fortified foods, vegans may not consume enough, leading to an increased risk of fractures and other health issues.
• Iron deficiency: Iron is vital for metabolism and heart health and is mostly found in animal foods. Although plant-based sources like fortified grains, beans, and spinach provide iron, it is in the form of non-heme iron, which is less easily absorbed by the body. Iron-deficiency anaemia is a common issue for vegans and can lead to fatigue and other serious symptoms.
• Zinc deficiency: Zinc is important for boosting the immune system, and vegans may not consume enough due to the limited bioavailability of zinc in plant-based sources. This can lead to mental health issues, dermatitis, diarrhoea, and alopecia.
• Omega-3 fatty acid deficiency: Omega-3 fatty acids are important for maintaining a healthy heart, and while they can be obtained from plant sources like flaxseed, chia seeds, and walnuts, vegans may be at risk of deficiency as these sources do not include two of the three most common types of omega-3s. This can lead to issues such as depression and, for pregnant women, impaired fetal brain development.
• Increased risk of stroke: While the evidence is limited and disputed, some studies suggest that vegetarians may have a higher risk of stroke, specifically haemorrhagic stroke, when compared to meat-eaters.
• Risk of disordered eating: Orthorexia nervosa is an eating disorder characterised by an obsession with healthy eating. The restrictive nature of a vegan diet may trigger or exacerbate disordered eating patterns, and it is generally not recommended for individuals recovering from an eating disorder.

What are some tips for following a vegan diet?

A vegan diet consists of plant-based foods, including fruits, vegetables, grains, nuts, and seeds. Vegans do not consume animal products such as meat, dairy, eggs, and honey. Here are some tips for following a vegan diet:

• Variety is key: Ensure your diet includes a variety of fruits, vegetables, whole grains, beans, nuts, seeds, and fortified plant-based dairy alternatives. A varied diet will help you get all the necessary nutrients.
• Fortified foods and supplements: Include fortified foods or supplements in your diet to ensure adequate intake of specific nutrients. For example, vitamin B12, vitamin D, iodine, selenium, calcium, and iron are more easily obtained from animal products, so vegans may need to supplement their diet with these nutrients.
• Plan your meals: Good planning is essential to ensure you get all the necessary nutrients. You can find many resources online, such as vegan chefs, dietitians, and recipe creators, to help you plan and prepare tasty and nutritious vegan meals.
• Focus on whole foods: Aim to eat whole, minimally processed foods as much as possible. While there are many mock meat and dairy-free cheese options available, they may be highly processed and packed with sodium and preservatives.
• Be mindful of potential deficiencies: Keep an eye on your intake of nutrients that are commonly lacking in vegan diets, such as protein, calcium, omega-3 fatty acids, zinc, vitamin B12, and vitamin D. Consider taking supplements if necessary, but always consult your healthcare provider first.
• Cook your own meals: Cooking your own vegan meals at home will save you money and ensure you know exactly what goes into your food. Eating out as a vegan can be challenging, but it's getting easier to find vegan options at restaurants and grocery stores.
• Gradual transition: If you're new to veganism, consider a gradual transition. Start by cutting out red meat, then poultry, and eventually all animal products. This will make the change easier and give you time to learn about vegan alternatives and plan your meals.
• Explore vegan alternatives: Experiment with vegan alternatives to your favourite meals. For example, try using beans instead of chicken for taco night, or nutritional yeast instead of cheese. There are also many vegan baking alternatives, such as using plant-based milk, yogurt, and cream instead of dairy.
• Connect with the community: Follow vegan chefs, influencers, and communities online to stay inspired and informed. They can provide valuable advice, recipes, and support during your vegan journey.

Frequently asked questions