Vegan Diet: What To Expect And How To Prepare

A vegan diet is a plant-based diet that excludes all animal products, including meat, fish, dairy, and even honey. It can be a very nutritious and healthy way to eat, offering benefits such as improved blood sugar control, weight loss, and better heart health. However, it's important to be aware of the potential risks and plan your diet carefully to ensure you get all the essential nutrients your body needs.

Vegans can get all the nutrients they need from a balanced diet that includes a variety of whole foods like fruits, vegetables, legumes, nuts, seeds, and whole grains, as well as fortified foods and supplements. In this article, we will explore what a vegan diet is, the potential health benefits and risks, and provide tips and meal ideas to help you get started on your vegan journey.

Nutrients to focus on

A vegan diet can be very nutritious, but it is important to be mindful of certain nutrients that are more difficult to come by when avoiding animal products. Here is a list of nutrients to focus on when following a vegan diet:

• Calcium: Vegans can get calcium from green, leafy vegetables like broccoli, cabbage, and okra. Fortified unsweetened soya, pea, and oat drinks, as well as sesame seeds and tahini, are also good sources. Bread in the UK also contains added calcium.
• Vitamin D: Exposure to sunlight is a good way for vegans to get vitamin D. Fortified foods such as fat spreads, breakfast cereals, and unsweetened soya drinks are also good sources. Vitamin D supplements are recommended for everyone during autumn and winter.
• Vitamin B12: This nutrient is mostly found in animal products, so vegans may need to supplement it. Some plant sources include fortified breakfast cereals, unsweetened soya drinks, and yeast extract, such as Marmite.
• Iron: Wholemeal bread and flour, breakfast cereals fortified with iron, dark, leafy greens, and dried fruits like apricots, prunes, and figs are good vegan sources of iron.
• Omega-3 fatty acids: Walnuts and other nuts are good sources of omega-3s for vegans. Plant sources of omega-3 may not have the same benefits for heart health as those found in oily fish, but they can still contribute to a balanced diet. Ground linseed (flaxseed) oil and rapeseed oil are also good sources.
• Zinc: Legumes are a good source of zinc for vegans, but iron and calcium can hinder its absorption. Soaking, fermenting, or cooking legumes can help reduce antinutrients and increase nutrient absorption.
• Iodine: Seaweed is a good source of iodine, but some types, like kelp, are very high in iodine, so it should not be consumed in large amounts. Iodized salt is another option for vegans to meet their iodine requirements.

It is important to plan a vegan diet carefully to ensure you are getting all the nutrients you need. Fortified foods and supplements can be helpful, especially for vitamin B12, vitamin D, and calcium.

What foods to eat

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

Fruits and Vegetables

Fruits and vegetables are essential components of a vegan diet. They provide vitamins, minerals, fiber, and antioxidants, which protect against disease. Leafy greens, such as spinach, kale, and watercress, are particularly high in iron and calcium. Other good options include broccoli, turnip greens, artichokes, and black currants.

Legumes

Legumes, such as beans, lentils, and peas, are excellent sources of protein, fiber, iron, calcium, and other essential nutrients. They are versatile and can be used in various recipes. Soaking, fermenting, or properly cooking legumes can increase nutrient absorption.

Nuts and Seeds

Nuts and seeds are great additions to a vegan diet as they are rich in protein, iron, fiber, magnesium, zinc, selenium, and vitamin E. They also contain beneficial plant compounds and antioxidants. Examples include walnuts, hemp seeds, chia seeds, flaxseeds, and sunflower seeds.

Whole Grains, Cereals, and Pseudocereals

Whole grains, cereals, and pseudocereals provide complex carbohydrates, fiber, iron, B vitamins, magnesium, phosphorus, zinc, and selenium. Some high-protein options include spelt, teff, amaranth, and quinoa.

Fortified Plant Milk and Yogurt

Fortified plant milk and yogurt are important for vegans to achieve their recommended calcium intake. Look for varieties fortified with vitamins B12 and D. Examples include soy milk, oat milk, and coconut milk.

Algae

Algae, such as spirulina and chlorella, are good sources of complete protein. Other types of algae are rich in iodine.

Nutritional Yeast

Nutritional yeast is a good source of protein and vitamin B12. It has a cheesy flavor and can be added to various dishes.

Tofu, Tempeh, and Seitan

These are versatile, protein-rich alternatives to meat, fish, poultry, and eggs. They can be used in a variety of recipes and provide a good source of iron and calcium.

Remember to eat a varied diet and include a range of whole, nutrient-rich foods to ensure you get all the necessary nutrients on a vegan diet.

What foods to avoid

A vegan diet is a plant-based diet that excludes all animal products, including meat, fish, dairy, and even honey. Vegans also avoid animal-derived ingredients such as whey, casein, lactose, egg whites, and gelatin.

Meat and Poultry

Beef, pork, lamb, and other red meats are not consumed by vegans. This also includes chicken, duck, and other poultry options. Vegans avoid all animal flesh, so wild meats like goose, quail, and horse are also off the menu.

Fish and Seafood

A vegan diet excludes all types of fish, as well as shellfish and other seafood options like shrimp, crab, mussels, squid, and scallops.

Dairy

Vegans do not consume any dairy products, including milk, yogurt, cheese, butter, cream, and ice cream.

Eggs

Eggs are not part of a vegan diet, whether they are from chickens, quails, or other birds.

Bee Products

Honey, bee pollen, and royal jelly are all produced by bees, so vegans avoid these products.

Animal-Based Ingredients

In addition to the more obvious animal products, vegans also avoid ingredients derived from animals. These include whey, casein, lactose, egg white albumen, gelatin, cochineal or carmine, isinglass, shellac, L-cysteine, and animal-derived vitamin D3 and fish-derived omega-3 fatty acids.

Mayonnaise

Mayonnaise is typically made with egg yolks, so it is not suitable for vegans.

It is important to note that some vegans may be less strict and choose to consume certain animal products, such as honey or mayonnaise. However, a true vegan diet excludes all animal products and any ingredients derived from animals.

How to eat out

Eating out as a vegan can be challenging, but with some preparation, it can be a lot easier. Here are some tips to help you navigate dining out while sticking to your vegan diet:

• Identify vegan-friendly restaurants in advance by using websites and apps such as HappyCow, VeganXpress, and Vegman. That way, you know you'll have vegan options to choose from without having to worry about limited choices.
• If you're dining at a non-vegan restaurant, try scanning the menu online before your visit. This way, you can see if there are any vegan options available and plan your order accordingly. You could even call ahead to ask if the chef can prepare something special for you.
• When choosing a restaurant spontaneously, ask about their vegan options as soon as you arrive. This will give you time to make an informed decision about what to order.
• Opt for certain types of cuisine that tend to have vegan options or can be easily modified. Mexican, Thai, Middle Eastern, Ethiopian, and Indian restaurants often have dishes that are naturally vegan or can be made vegan with a few adjustments.
• Look for vegetarian options on the menu and ask if they can be made vegan by removing dairy or egg ingredients.
• Order several vegan appetisers or side dishes to create a satisfying meal.
• Be prepared and don't be afraid to ask questions. This will help reduce stress when dining out and ensure you have a pleasant experience.

What snacks to have

Snacks are a great way to stay energised and satiated between meals. Here are some tasty and nutritious vegan snack options:

• Fresh fruit with a dollop of nut butter
• Hummus and vegetables
• Nutritional yeast sprinkled on popcorn
• Whole wheat pita with salsa and guacamole
• Cereal with plant milk
• Whole grain crackers and cashew nut spread
• A plant-milk latte or cappuccino
• Dried seaweed snacks
• Roasted nuts
• Roasted edamame beans
• Coconut milk yoghurt
• Unsweetened applesauce or mashed banana
• Chia pudding

When planning your vegan snacks, try to opt for options that are rich in fibre and protein to keep hunger at bay.

Frequently asked questions