Vegan Diets: What You Need To Know

A vegan diet is a plant-based diet that excludes all animal products, including meat, dairy, eggs, and sometimes honey. People choose to follow a vegan diet for ethical, environmental, or health reasons. Research has shown that a vegan diet can improve heart health, reduce the risk of certain cancers, and lower the risk of type 2 diabetes. However, it is important for vegans to ensure they are getting enough of certain nutrients, such as iron, calcium, vitamin B12, vitamin D, and omega-3 fatty acids, which are typically found in animal products. A well-planned vegan diet that includes a variety of whole foods and fortified foods can provide all the necessary nutrients and is generally considered healthy.

The health benefits of a vegan diet

A vegan diet is often accepted to be a healthy one, and it has been shown to help reduce the risk of heart disease, high blood pressure, high cholesterol, and type 2 diabetes. Research has also shown that a plant-based diet may reduce the risk of certain cancers and lower the chances of developing Alzheimer's disease.

Weight loss

Vegan diets are more effective for weight loss than omnivorous, semi-vegetarian, and pesco-vegetarian diets. Many animal foods are high in fat and calories, so replacing them with low-calorie plant-based foods can help manage weight.

Heart health

Vegan diets are linked to a reduced risk of heart disease and death in adults. Plant-based diets are high in fibre, which is linked to better heart health, and low in saturated fats, which are known to increase the risk of heart disease and stroke.

Blood sugar control

Adopting a vegan diet may help keep blood sugar in check and lower the risk of developing type 2 diabetes. Several studies show that vegans benefit from lower blood sugar levels and higher insulin sensitivity.

Other benefits

Vegan diets are associated with a reduced risk of cancer, lower cholesterol, and improved kidney function. Research also suggests that vegan diets are better for the environment, with a vegan diet being the "single biggest way" to reduce your impact on the planet.

The environmental benefits of a vegan diet

A vegan diet is often adopted for ethical, health, or environmental reasons. Research from the University of Oxford has shown that going vegan is the "single biggest way" to reduce your impact on the planet.

Reduced Environmental Impact

Vegan diets are better for the environment as they are more sustainable and have a lower impact on the Earth's climate. Veganism reduces the consumption of animal products, which are the main dietary sources of saturated fats. According to the American Heart Association (AHA), these fats raise cholesterol levels, increasing the risk of heart disease and stroke.

Positive Health Impact

Vegan diets are typically rich in nutrients and low in saturated fats and cholesterol. They are associated with improved heart health, a reduced risk of cancer and type 2 diabetes, and lower body mass index (BMI) scores. Research suggests that a vegan diet can improve overall health and reduce the risk of chronic diseases.

Ethical Considerations

Veganism also addresses ethical concerns related to animal welfare and the quality of life of industrially farmed animals. These animals often face poor living conditions and are pumped with powerful antibiotics, which may even pose a risk to human health.

Nutritional Considerations

It is important to note that a vegan diet may require careful planning to ensure adequate nutrient intake. Vitamins B12 and D, omega-3 fatty acids, iodine, iron, and calcium are among the key nutrients that may need to be supplemented or consumed through fortified foods.

In summary, a vegan diet offers a range of environmental benefits, from reducing environmental impact and promoting sustainability to improving personal health and addressing ethical concerns related to animal welfare.

How to get enough protein on a vegan diet

It is a common misconception that vegans do not get enough protein. In fact, a well-planned vegan diet can provide all the nutrients you need, including protein. However, it is important to be strategic and creative when planning your meals to ensure you are meeting your protein needs. Here are some tips to help you get enough protein on a vegan diet:

• Add plant-based protein sources to your meals: Beans, lentils, soy products (tofu, tempeh, edamame), quinoa, nuts, and seeds are all great sources of plant-based protein. You can easily add these to soups, salads, stir-fries, or sandwiches. For example, try making lentil meatballs to add to spaghetti instead of meatballs.
• Use plant-based protein alternatives: There are many meat and dairy alternatives that are high in protein, such as seitan, which is a popular protein source that mimics the look and texture of meat. Other alternatives include vegan protein powders, mycoprotein (a non-animal-based protein often used in meat substitutes), and plant-based milk, yoghurt, and cheese.
• Vary your protein sources: Include multiple protein sources in one meal to help you reach your daily protein goals. For example, a meal with seitan, whole grains, nutritional yeast, and nuts can provide a good amount of protein.
• Fortified foods and supplements: Fortified foods and supplements can help bridge any nutritional gaps in your diet. For example, nutritional yeast is a complete source of plant protein and is often fortified with vitamin B12. Other fortified foods to consider include plant-based milk, bread, and cereals.
• Sprouted and fermented plant foods: Sprouting and fermenting plant foods can increase the bioavailability of protein and other nutrients. For example, Ezekiel bread is made from sprouted whole grains and legumes and is higher in protein than most other types of bread.
• Get creative in the kitchen: Experiment with new recipes, cooking methods, and spices to make plant-based eating enjoyable. Try different flavour profiles when preparing tofu or legumes to find new foods that you like.
• Transition slowly: If you are new to veganism, start by adding one vegan meal a week and slowly increase the number of plant-based meals until it becomes a habit.
• Know your protein sources: Educate yourself on the various plant-based protein sources available to you and how you can incorporate them into your diet.
• Talk to a Registered Dietitian: Before making any significant dietary changes, consult with a Registered Dietitian to get an individualized nutrition plan that meets your specific needs.

By following these tips and being mindful of your protein intake, you can ensure that you are getting enough protein on a vegan diet.

How to ensure you're getting all the right nutrients on a vegan diet

A vegan diet can be very nutritious, but it's important to ensure you're getting all the right nutrients. Here are some tips to ensure you're getting a balanced and varied vegan diet:

Plan your meals

Take the time to plan your meals and snacks. This way, you're more likely to ensure your diet supplies all the nutrients you need. Include a variety of plant-based proteins, such as beans, peas, lentils, nuts, and seeds, as well as fruits and vegetables.

Fortified foods

Fortified foods can help you meet your daily nutrient requirements. Look for fortified cereals, plant-based milk and yoghurt, and nutritional yeast, which are rich in vitamin B12. You can also find fortified plant-based milk and yoghurt with added calcium and vitamin D.

Supplements

If you're unable to meet your daily nutrient requirements through diet alone, consider taking supplements. Vitamin B12, vitamin D, omega-3, and iodine supplements can be particularly beneficial for vegans. However, always consult your doctor before taking any supplements.

Combine plant sources

Combine plant sources with foods rich in vitamin C to optimise your absorption of iron. For example, enjoy iron-rich lentils with peppers.

Iodine

Plant foods tend to contain very low levels of iodine, so a supplement may be the most reliable source for vegans. Iodine is important for thyroid function.

Choline

Choline is essential for the brain chemical acetylcholine and plays a role in liver function, muscle development, and cholesterol management. Include beans, soya, peanuts, quinoa, green vegetables, nuts, seeds, and grains in your diet to ensure adequate choline intake.

Calcium

A vegan diet can provide your calcium requirements if you include calcium-set tofu, fortified plant milk and yoghurt, leafy greens, and nuts and seeds.

Protein

Contrary to popular belief, protein deficiency is rare in the developed world. Combine beans, pulses, seeds, and nuts to meet your protein requirements.

How to make veganism affordable

Veganism doesn't have to be expensive. Here are some tips to make a plant-based diet more affordable:

• Avoid processed foods: Processed vegan foods tend to be more expensive. Instead, opt for whole foods like fruits, vegetables, grains, nuts, and beans.
• Buy in bulk: Purchase base ingredients in bulk from local markets or shops. You can find affordable options for items like grains, nuts, and beans.
• Cook in large batches: Cooking large batches of meals can save money and time. Prepare meals that can be frozen and reheated, ensuring you always have a vegan option available.
• Grow your own food: If possible, grow your own fruits and vegetables. This can be a cost-effective way to ensure a constant supply of fresh produce.
• Look for sales and discounts: Keep an eye out for sales and discounts at grocery stores. Buying items on sale can help reduce the overall cost of your vegan diet.
• Limit eating out: Eating at vegan restaurants or ordering vegan take-out can be costly. Cooking at home is generally more affordable and allows you to control the ingredients used.
• Shop at specialty stores sparingly: While specialty vegan shops offer a wide range of products, they may be more expensive. Only shop at these stores occasionally and focus on purchasing essentials from regular grocery stores.
• Compare prices online: Compare prices from different online retailers to find the best deals on vegan products. This can help you save money on items like vegan cheeses or meat alternatives.
• Make your own alternatives: Instead of buying vegan alternatives, try making your own. For example, you can make your own plant-based milk, butter, or yoghurt at home.
• Buy affordable staples: Focus on purchasing affordable vegan staples like rice, beans, and frozen vegetables. These items are usually cheaper and provide a good foundation for your meals.

Frequently asked questions