Hydration On A Plant-Based Diet: What To Drink?

When it comes to drinks, vegans and those on plant-based diets have a wide range of options, from tea and coffee to juices, smoothies, and milk. However, it's important to be mindful of ingredients and processes that may involve animal by-products. Water is always a good go-to, but here are some other drink options to consider:

- Tea: Herbal teas are a great choice, and regular tea is fine too, but watch out for too much caffeine, which can inhibit iron absorption.

- Coffee: While coffee is rich in antioxidants and can have some health benefits, it may trigger digestive issues and cause inflammation in the gut for some people.

- Juices: Freshly made fruit and vegetable juices can be a great way to get your vitamins and minerals, but be aware that store-bought juices often contain high levels of refined sugars and lack fibre.

- Smoothies: A fantastic way to get more plant-based foods into your diet, especially if you're on the go. Just remember to include plant-based proteins, fats, and fibre to stay full and satisfied.

- Milk: There are plenty of plant-based milk alternatives, including soy, almond, oat, coconut, and more. These are excellent sources of nutrients and a great option for those who are lactose intolerant or have milk allergies.

- Alcohol: While alcohol is not a healthy beverage due to its association with various health conditions, an occasional drink can be okay if enjoyed responsibly.

Coffee and tea

Coffee

Coffee is a popular drink that improves focus, raises energy levels, and is comforting. It is acceptable on a plant-based diet as long as no animal-based ingredients are added. Black coffee, Americano, and Red Eye are examples of vegan coffee drinks. However, coffee with milk, cream, or honey are not considered vegan.

Coffee is associated with several health benefits, including reduced risk of diseases like type 2 diabetes, a lower incidence of certain cancers, and improved cardiovascular health. It is also rich in antioxidants and anti-inflammatory polyphenols. However, excessive caffeine consumption can lead to negative side effects, such as anxiety, jitteriness, impaired sleep, and withdrawal symptoms upon cessation.

Tea

Tea is a hydrating and tasty beverage with numerous health benefits. It is good for heart health, stress levels, and digestive health. Herbal teas, in particular, are high in flavonoids and antioxidants.

Fermented teas, such as kombucha, have gained popularity but should be consumed in moderation due to their association with lactic acidosis. Tea contains caffeine, so excessive consumption can inhibit iron absorption and lead to similar side effects as coffee.

Both coffee and tea can be enjoyed as part of a plant-based diet, but it is important to monitor caffeine intake and avoid adding animal-based products.

Alcohol

Common Non-Vegan Ingredients and Fining Agents

Animal products may be used during the processing of alcoholic drinks or included as ingredients. These are some common non-vegan ingredients to look out for:

• Milk and cream: Added to beer and liqueurs for a creamy, rich flavour. Also used in cocktails and blended drinks.
• Whey, casein, and lactose: Occasionally used as ingredients or fining agents.
• Honey: Fermented to make mead and used as a sweetener in other drinks.
• Eggs: Egg white protein (albumin) is often used as a fining agent in wine and is also added to some cocktails.
• Isinglass: A popular fining agent derived from fish bladders.
• Gelatin: Derived from animal skin, bones, and cartilage. Used in jello, puddings, gravies, and as a fining agent.
• Cochineal and carmine: Carmine is a red dye made from insects, added to some drinks for colour.
• Chitin: A fibre used as a fining agent, often a byproduct of insects or shellfish.

A Guide to Vegan Beer

The four main ingredients in beer are water, grain, yeast, and hops. All of these ingredients are vegan. However, some breweries add non-vegan ingredients for clarification, flavour, or colour.

Vegan beers do not use animal or insect products at any stage of brewing. Many commercial beers from established breweries are vegan, including Budweiser, Coors, Corona, Miller, and Guinness.

Craft breweries may indicate vegan status on the product label, with text or a vegan trademark. Examples of microbreweries that make vegan beer are Alternation Brewing Company, Little Machine, and Modern Times Brewery.

Any beer brewed with ingredients derived from animals or insects is not vegan. Ingredients like isinglass and gelatin may be used as fining agents, while whey, lactose, and honey are sometimes added as ingredients.

Certain types of beer are typically not vegan, including cask ales (or real ales), honey beers, and meads. Milk stouts usually contain whey or lactose, although vegan alternatives exist.

A Guide to Vegan Wine

Wine is made from grapes, which are crushed and fermented to form alcohol. After fermentation, fining agents may be added to remove unwanted substances such as tannins. If animal-based fining agents are used, the wine is not vegan.

Vegan wines use clay-based fining agents like bentonite or proteins derived from wheat, corn, legumes, potatoes, or other plants.

Some brands that produce solely vegan wine include Yellow Tail, Charles Shaw, Goodwill Wine, and Pull The Cork.

Some wineries use animal products like carmine for colouring or isinglass, gelatin, albumin, and casein during processing. Many other companies also produce non-vegan wines.

A Guide to Vegan Spirits

Unlike beer and wine, spirits rely on a process called distillation, in which alcohol is concentrated from fermented ingredients. Most unflavoured spirits are vegan, but some flavoured liquors and cocktails are not.

Vegan liquor is relatively easy to find. Unflavoured versions of spirits like vodka, gin, whiskey, and rum are usually free of animal-based ingredients, including during processing.

However, flavoured liquors and cordials may contain non-vegan ingredients such as milk, cream, and honey. Carmine may also be used as a dye in some red spirits. Non-vegan ingredients may also be introduced to spirits when making cocktails.

Potential non-vegan spirits and cocktails include Campari alternatives, coffee cocktails (which may contain milk or cream), dessert cocktails (which may be blended with ice cream or gelatin), and honey-flavoured spirits.

Tips for Finding Vegan Alcohol

Finding vegan alcohol can be challenging, as manufacturers are not usually required to list ingredients on labels for beer, wine, and spirits. Here are some tips for identifying vegan alcohol:

• Ask the manufacturer: Contact information is usually provided on company websites.
• Look for vegan symbols or text on the label indicating vegan status.
• Look for allergen statements: Milk, eggs, fish, and shellfish are common allergens that may be voluntarily listed by companies.
• Look for a carmine statement: In the US, manufacturers are required to mention carmine on the label.
• Find online vegan resources: Websites like Barnivore catalog the vegan status of thousands of alcoholic beverages.

Smoothies

The beauty of smoothies is that you can use a variety of ingredients to create a delicious and nutritious drink. Smoothies can be made with fruits, vegetables, nuts, seeds, and plant-based liquids. Some examples of ingredients you can use include: spinach, kale, zucchini, carrot, cauliflower, broccoli, beets, cucumber, banana, mango, pineapple, berries, apple, orange, peanut butter, almond butter, water, coconut water, plant-based milk, vegan yoghurt, tea, and juice.

One of the benefits of smoothies is that you can easily hide vegetables, making it a great option for those who are not fond of the taste of vegetables. Additionally, smoothies are very customisable and can be tailored to your specific taste preferences and dietary needs. You can also make them in advance and store them in the fridge or freezer, which is convenient for meal prep.

• Use at least some frozen fruits or vegetables to improve the texture.
• Chop up ripe or overripe produce and freeze it for future smoothies.
• Use a combination of fruits and vegetables to get a balance of sweetness and nutrients.
• Add healthy fats like avocado or nut butter for creaminess and to keep you feeling full for longer.
• Include plant-based proteins such as silken tofu, nut butter, or plant-based milk to make your smoothie more filling.
• Use oats, nuts, or seeds to increase the fibre content.
• Add sweeteners like dates, maple syrup, or stevia to make your smoothie taste better.
• If you don't have a high-speed blender, blend your greens with some liquid first before adding the other ingredients.
• Peanut Butter Banana Green Smoothie Bowl
• Super Green Smoothie Bowl
• Creamy Golden Milk Smoothie
• Creamy Zucchini Blueberry Smoothie
• Avocado Banana Green Smoothie
• Gingery Mango and Berry Smoothie
• Super Green Spirulina Smoothie
• Mango Ginger Kale Green Smoothie
• Blueberry Almond Butter Smoothie
• Immune Booster Orange Smoothie
• Tropical Sweet Potato Smoothie Bowl
• Blueberry Latte Breakfast Smoothie Jars
• Avocado Mint Green Smoothie
• Cranberry Orange Smoothie Bowl
• Turmeric Mango Smoothie
• Super Green Broccoli Smoothie
• Mango Chocolate Smoothie
• Maca Mocha Cold Brew Smoothie
• Pink Pitaya Smoothie Bowl
• Mint Chocolate Green Protein Smoothie
• Ginger Snap Smoothie
• Pumpkin Chia Smoothie Bowl
• Carrot Cake Smoothie
• Beet Orange Smoothie
• Summer Superfood Smoothie Bowls
• Layered Mango Blueberry Smoothie
• Chlorella Green Smoothie
• Strawberry and Blueberry Bean Smoothie
• Chocolate Almond Butter Smoothie Bowl
• Blueberry Broccoli Smoothie
• Mango Matcha Green Tea Smoothie
• Luscious Lemon Cheesecake Smoothie
• Coconut Spirulina Superfood Smoothie
• Blueberry Acai Bowls
• Creamy Minty Wheatgrass Smoothie

Plant-based milk

There are several reasons why someone might opt for plant-based milk over dairy milk. Firstly, plant-based milk is a great option for those who are lactose intolerant or have milk allergies. Additionally, vegans who refrain from consuming any animal products or by-products may prefer plant-based milk. Some people also choose plant-based milk to avoid the ethical concerns associated with the dairy industry, such as the alleged maltreatment of cows, goats, or sheep during the milking process.

Types of Plant-Based Milk

There are numerous varieties of plant-based milk available, each with its own unique characteristics and benefits. Here are some of the most popular types:

• Soy Milk: Soy milk is the closest alternative to dairy milk in terms of nutritional content. It is a good source of protein and calcium, and is believed to lower the risk of cancer and cardiovascular diseases. Soy milk is also available in various flavours, such as chocolate, vanilla, and banana.
• Almond Milk: Almond milk has fewer calories and less protein than dairy milk and soy milk. It is rich in calcium and contains healthy unsaturated fats, making it a good choice for those concerned about heart health.
• Coconut Milk: Coconut milk is made by soaking coconut meat in hot water, and it is commonly used in culinary applications due to its exceptional taste and health benefits. It is often added to smoothies, soups, desserts, and even ice cream. Coconut water is another popular option, offering a refreshing and pleasant alternative to coconut milk.
• Oat milk: Oat milk has a sweet taste and is notable for its high fibre content, which can aid in digestion and lower cholesterol levels. However, due to its higher levels of carbohydrates and sugar, it may not be suitable for individuals with diabetes.
• Other Options: There are also several other types of plant-based milk available, such as cashew milk, hazelnut milk, macadamia milk, hemp milk, spelt milk, rice milk, and pea milk. Each of these options has its own unique flavour and nutritional profile, providing a diverse range of choices for consumers.

Where to Buy Plant-Based Milk

Several brands offer plant-based milk options, and they can be easily found in most grocery stores or online. Some popular brands include Oatly, Califia, So Delicious, Banana Wave, Almond Breeze, and Silk. These brands provide a variety of flavours and types of plant-based milk to cater to different tastes and preferences.

Water

Drinking enough water is crucial for maintaining cardiovascular health, regulating body temperature, and transporting nutrients throughout the body. It is a simple yet powerful tool for supporting your health and keeping your body functioning optimally.

While other beverages may be tempting, water should be your primary drink of choice to stay hydrated and promote overall well-being.

Frequently asked questions