Vegan Diet Basics: A Beginner's Guide To Getting Started

A vegan diet is a plant-based diet that excludes all animal products, including meat, fish, dairy, eggs, and honey. It is often adopted for ethical, environmental, or health reasons. Ethical vegans avoid all forms of animal exploitation, whether for food, clothing, or any other purpose. Environmental vegans are concerned about the impact of animal agriculture on the planet. Health vegans believe that a plant-based diet is healthier and can help with weight loss and improved blood sugar and heart health.

There are several types of vegan diets, including the whole food vegan diet, the raw food vegan diet, and the 80/10/10 diet. A well-planned vegan diet that includes nutrient-rich whole foods and fortified foods can provide all the nutrients a person needs to be healthy. However, there is a risk of nutrient deficiencies, especially vitamin B12, vitamin D, calcium, and iron, so supplements may be necessary.

What foods to eat

A vegan diet is a plant-based plan that excludes all animal products, including meat, fish, dairy, eggs, and even honey. A well-planned vegan diet can provide all the nutrients you need to be healthy. Here are some food groups that you can eat as part of a vegan diet:

Fruits and Vegetables

Eat at least five portions of a variety of fruits and vegetables every day. This food group is rich in fiber, vitamins, and minerals, which help protect against disease. Leafy greens such as spinach, kale, and collard greens are particularly high in iron and calcium. Other good sources of calcium include broccoli, cabbage, dried fruits, sesame seeds, and tahini. Vitamin D can be obtained through exposure to sunlight, fortified foods, and supplements.

Legumes

Legumes such as beans, peas, and lentils are excellent sources of protein and other nutrients. They can be included in various dishes, such as tacos, salads, and curries.

Whole Grains

Base your meals on whole grains such as bread, rice, pasta, or other starchy carbohydrates. Choose wholegrain options where possible, such as quinoa, brown rice, and oatmeal. Whole grains are a good source of complex carbohydrates, fiber, iron, and B vitamins.

Nuts and Seeds

Eat nuts and seeds rich in omega-3 fatty acids, such as walnuts, every day. Nuts and seeds are also good sources of protein and other essential nutrients like iron, zinc, and vitamin E. Examples include chia seeds, flaxseeds, hemp seeds, and almonds.

Fortified Dairy Alternatives

Include some fortified dairy alternatives, such as soy drinks and yogurts. Choose lower-fat and lower-sugar options. Fortified foods can help ensure you get enough vitamin B12, vitamin D, calcium, and iron in your diet.

Plant-Based Milks and Yogurts

Plant-based milk and yogurt, such as oat milk, almond milk, or soy milk, can be used in most of the same ways as dairy milk. Choose fortified options to increase your intake of calcium, vitamin D, and vitamin B12.

Vegan Meats and Cheese

Vegan meats, made from plant-based protein sources, can be seasoned and molded to resemble meat products like burgers, chicken nuggets, and hot dogs. Vegan cheese is usually made from nuts, such as cashews and almonds, or from soy and vegetable oil.

Nutritional Yeast

Nutritional yeast has a cheesy flavor and is a good plant-based source of vitamin B12. It can be added to various dishes to boost both flavor and nutrition.

Healthy Fats and Oils

Choose unsaturated oils and spreads, such as olive oil and avocado oil, and consume them in small amounts. Healthy fats are an important part of a balanced diet and can help promote heart health.

What foods to avoid

A vegan diet is a plant-based plan that excludes all animal products, including meat, fish, dairy, eggs, and even honey. Here are the key food groups to avoid when following a vegan diet:

Meat and Seafood

Avoid all types of meat and seafood, such as salmon, beef, pork, chicken, and oysters. This is because vegans do not consume any animal flesh or animal-derived foods.

Dairy Products

Dairy products, including butter, cheese, milk, yogurt, cream, and ice cream, are also off the menu for vegans. Some less obvious dairy products to avoid are whey protein powder and dulce de leche.

Animal By-Products

In addition to the obvious animal products, vegans also avoid animal by-products, such as honey, collagen peptides, and certain gelatin capsule shells. These products are derived from animals and, therefore, not considered vegan.

Processed Vegan Foods

While not strictly non-vegan, it is worth noting that highly processed vegan foods, such as vegan ice cream, cookies, and candy, should be consumed in moderation. A diet high in processed foods may lead to similar health issues as a meat-based diet.

How to get started

So, you're thinking about going vegan? Here's how to get started:

Understand the different types of vegan diets

There are several types of vegan diets, each with its own specific guidelines and restrictions. The most common types include:

• Whole food vegan diet: This diet focuses on whole plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds.
• Raw food vegan diet: This diet consists of raw or minimally cooked plant foods, usually cooked at temperatures below 118°F (48°C).
• 80/10/10 diet: This is a low-fat, raw food vegan diet that limits fat-rich plants and relies mainly on raw fruits and soft greens.
• Starch solution: This is another low-fat, high-carb vegan diet similar to the 80/10/10 diet, focusing on cooked starches.
• Raw till 4: Inspired by the 80/10/10 diet, this diet involves consuming raw foods until 4 pm and allowing for a cooked plant-based meal for dinner.

Know what you can and cannot eat

On a vegan diet, you'll be eliminating all animal products and by-products from your meals. This includes:

• Meat and poultry: Beef, lamb, pork, chicken, turkey, etc.
• Seafood: Fish, shrimp, mussels, crab, etc.
• Dairy: Milk, yogurt, cheese, butter, ice cream, etc.
• Eggs: Chicken, quail, ostrich, etc.
• Honey and other bee products: Bee pollen, royal jelly, etc.
• Animal-based ingredients: Whey, casein, lactose, gelatin, cochineal, shellac, etc.

Instead, you'll be focusing on plant-based foods, such as:

• Fruits and vegetables
• Legumes: Beans, lentils, peas
• Breads, rice, pasta, and other starchy carbohydrates
• Nuts and seeds: Walnuts, chia seeds, flaxseeds, hemp seeds, etc.
• Fortified dairy alternatives: Soy drinks and yogurts, plant-based milk
• Vegan meats and cheese: Burger patties, hot dogs, cheese made from nuts or soy

Plan your meals

Start by picking some of your favourite meals and figuring out vegan alternatives. For example, try making tacos with beans instead of chicken and leave out the cheese or try nutritional yeast instead. Explore online resources for vegan recipes and buy a vegan cookbook to help you get started.

Address potential nutrient deficiencies

A well-planned vegan diet can provide all the nutrients you need, but there are a few key nutrients to pay attention to:

• Vitamin B12: Found in animal products, vitamin B12 is crucial for maintaining healthy blood and a healthy nervous system. Include fortified foods like plant milk, cereals, or nutritional yeast, and consider taking a B12 supplement.
• Calcium: Needed for healthy bones and teeth, calcium can be found in leafy greens like broccoli, fortified plant-based milk, sesame seeds, and dried fruit.
• Vitamin D: Important for regulating calcium and phosphate levels in the body, vitamin D can be obtained through sunlight exposure, fortified foods, and supplements.
• Iron: Essential for red blood cell production, iron can be found in wholemeal bread, fortified cereals, leafy greens, and dried fruit.
• Omega-3 fatty acids: Found in walnuts, flaxseeds, hemp seeds, and plant-based oils like rapeseed oil, omega-3s help maintain a healthy heart.

Take it slow if needed

Embarking on a vegan diet can be challenging, especially if you're used to eating meat and dairy. Consider taking a gradual approach by increasing the amount of fruits and vegetables you eat, or having a few meatless days a week before fully transitioning.

Health benefits

A vegan diet has many health benefits. Firstly, it can help with weight loss. Vegans tend to have a lower body mass index (BMI) than non-vegans, and several studies have shown that vegan diets are more effective for weight loss than other diets.

Secondly, a vegan diet can help keep your blood sugar in check and reduce the risk of developing type 2 diabetes. Several studies show that vegans benefit from lower blood sugar levels, higher insulin sensitivity, and a lower risk of developing type 2 diabetes than non-vegans.

Thirdly, a vegan diet is good for heart health. Observational studies report that vegans may have a lower risk of developing high blood pressure and a lower risk of dying from heart disease.

Fourthly, a vegan diet has been linked to a lower risk of cancer. Vegans may benefit from a lower risk of developing or dying from cancer.

Fifthly, a vegan diet can help reduce the symptoms of arthritis, such as pain, joint swelling, and morning stiffness.

Finally, a vegan diet can improve kidney function, especially for people with diabetes who substitute meat for plant protein.

Health risks

A vegan diet is a plant-based plan that excludes all animal products, including meat, fish, dairy, eggs, and even honey. While a vegan diet has many health benefits, it is important to be aware of the potential risks. Here are some of the health risks associated with a vegan diet for beginners:

• Risk of anemia: Vegans are at a higher risk of iron-deficient anemia due to the lack of heme iron in plant-based diets. This can lead to fatigue and is especially important for women of childbearing age to be aware of.
• Increased risk of depression: Vegans may have lower intake of omega-3 fatty acids, which are primarily found in fish and fish oils. This imbalance of fatty acids in the body has been linked to an increased risk of depression.
• Vitamin B12 deficiency: Vitamin B12 is only available in animal foods, so vegans are at a higher risk of developing a deficiency in this vital nutrient, which can lead to serious and irreversible health conditions.
• Inhibition of zinc absorption: Vegan diets can result in low zinc status due to the higher consumption of plant foods containing phytic acid, which may inhibit the absorption of zinc.
• Low intake of iodine: Without quality sources of seafood, vegans may not get enough iodine, which can lead to hypothyroidism and other health complications.
• Calcium deficiency: Dairy-free, vegan, and plant-based diets may not provide sufficient calcium, as plant foods often contain phytates and oxalates that inhibit calcium absorption. This can increase the long-term risk of bone fractures.
• Risk of consuming too much carbohydrate: Vegan diets can be lower in protein and may cause blood sugar swings. Legumes, a common protein source for vegans, are also high in carbohydrates, leading to a potential overconsumption of carbohydrates.
• Not eating enough high-quality protein: It can be challenging to find quality sources of lean protein on a vegan diet that are not also sources of carbohydrates or soy-based. This may result in fatigue or low exercise tolerance.
• Risk of disordered eating: Orthorexia, an eating disorder characterized by an over-fixation on healthy eating patterns, has been found to be more prevalent among vegans and vegetarians. Restrictive diets such as veganism are not generally recommended for individuals recovering from an eating disorder.
• Processed soy issues: Excluding all forms of animal protein may lead vegans to rely heavily on processed soy products, such as tofu, soy milk, and meat substitutes. These highly processed foods can interfere with hormones due to the phytoestrogens found in soy and may also contribute to the intake of the toxic metal cadmium.

It is important to note that a well-planned vegan diet that includes a variety of nutrient-rich whole foods and, when necessary, supplements, can help mitigate these health risks. However, as with any diet, it is always recommended to consult a healthcare professional before making significant dietary changes.

Frequently asked questions