The vegan diet has grown in popularity.
Veganism is becoming more popular for ethical, environmental, and health reasons.
When done correctly, such a diet may provide a variety of health advantages, including a slimmer waistline and better blood sugar management.
However, a diet consisting only of plant foods may, in certain situations, raise the risk of vitamin shortages.
This is a comprehensive beginner’s introduction to the vegan diet. It strives to provide all you need to know to follow a vegan diet properly.
What Is the Vegan Diet?
Veganism is described as a style of life that seeks to eliminate all types of animal exploitation and suffering, whether for food, clothing, or any other reason.
As a result of these considerations, the vegan diet excludes all animal products, including meat, eggs, and dairy.
People opt to eat a vegan diet for a variety of reasons.
These usually vary from ethical to environmental concerns, but they may also be motivated by a desire to enhance one’s health.
Different Types of Vegan Diets
Vegan diets come in a variety of flavors. The most frequent are:
- Whole-food Vegan diet: A diet consisting of complete plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds.
- Raw-food A vegan diet consists of raw fruits, vegetables, nuts, seeds, or plant foods cooked at temperatures less than 118°F (48°C). (1)
- 80/10/10: The 80/10/10 diet is a raw-food vegan diet that excludes fat-rich vegetables like nuts and avocados in favor of raw fruits and soft greens. Also known as the low-fat, raw-food vegan diet or the fruitarian diet.
- The starch solution: A low-fat, high-carb vegan diet similar to the 80/10/10, but with a concentration on cooked starches such as potatoes, rice, and maize rather than fruit.
- Raw till 4: A low-fat vegan diet influenced by the 80/10/10 and starch solution. Natural foods are ingested until 4 p.m., with a prepared plant-based meal available for the evening.
- The thrive diet: The thrive diet is a raw-food vegan diet. Followers consume plant-based, entire meals that are either raw or prepared at moderate temperatures.
- Junk-food Vegan diet: A vegan diet that is deficient in whole plant meals and is highly reliant on fake meats and cheeses, fries, vegan desserts, and other overly processed vegan foods.
Even though there are various versions of the vegan diet, most scientific study seldom distinguishes between different kinds of vegan diets.
As a result, the information on this page applies to vegan diets in general.
Vegan Diets Can Help You Lose Weight
Vegans have a lower body mass index (BMI) and are leaner than non-vegans. (2, 3)
This might explain why many individuals turn to vegan diets to lose weight.
Other variables may explain some of the weight-loss advantages that vegans enjoy. Healthy lifestyle choices, such as physical exercise, and other health-related activities, may fall under this category.
Several randomized controlled trials that adjust for these external variables, however, suggest that vegan diets are more beneficial for weight reduction than the diets they are compared to. (3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13)
Surprisingly, even when whole-food-based diets are utilized as controls, the weight reduction advantage maintains.
Diets suggested by the American Dietetics Association (ADA), the American Heart Association (AHA), and the National Cholesterol Education Program are examples of this (NCEP).
Furthermore, studies often report that vegan diet participants lose more weight than calorie-restricted diet participants, even when they are permitted to eat until they feel full.
A greater dietary fiber intake, which may help you feel fuller, may explain the natural propensity to consume fewer calories on a vegan diet.
Vegan Diets, Blood Sugar, and Type 2 Diabetes
Adopting a vegan diet may help you control your blood sugar and avoid type 2 diabetes.
Several studies have shown that vegans had lower blood sugar levels, greater insulin sensitivity, and a 78 percent reduced chance of acquiring type 2 diabetes than non-vegans. (14, 15, 16, 17)
Furthermore, vegan diets reduce blood sugar levels in diabetics by up to 2.4 times more than diets suggested by the ADA, AHA, and NCEP. (18)
The increased fiber consumption, which may reduce the blood sugar response, might explain some of the gains. The weight reduction benefits of a vegan diet may also contribute to its capacity to lower blood sugar levels.
Vegan Diets and Cardiovascular Health
A vegan diet may help you maintain a healthy heart.
Observational studies show that vegans have a 75% reduced chance of having high blood pressure and a 42% lower risk of dying from heart disease. (19)
Randomized controlled trials, the gold standard in research, contribute to the body of evidence.
Several studies have shown that vegan diets are much more successful than other diets in lowering blood sugar, LDL cholesterol, and total cholesterol. (20, 21)
These benefits might be particularly advantageous since lowering blood pressure, cholesterol, and blood sugar levels can decrease the risk of heart disease by up to 46%. (22)
Pros of Vegan Diets
Vegan diets have been linked to a variety of different health advantages, including:
- Cancer risk: Vegans may have a 15% decreased chance of acquiring or dying from cancer.
- Arthritis: Vegan diets are especially efficient in reducing arthritis symptoms such as pain, joint swelling, and morning stiffness. (23, 24, 25)
- Diabetics who swap plant protein for meat may minimize their risk of impaired kidney function. (26, 27, 28, 29, 30, 31)
- Alzheimer’s disease: Observational research suggests that some features of the vegan diet may help minimize the likelihood of Alzheimer’s disease. (32, 33)
However, bear in mind that the majority of the research demonstrating these advantages are observational. This makes determining whether the vegan diet was directly responsible for the advantages challenging.
Before drawing firm findings, randomized controlled trials are required.
Foods to Avoid
Vegans avoid consuming any animal meals or foods containing animal-derived substances. These are some examples:
- Beef, lamb, hog, veal, horse, organ meat, wild meat, chicken, turkey, goose, duck, quail, and so on.
- All varieties of fish, anchovy, shrimp, squid, scallops, calamari, mussels, crab, lobster, and so on.
- Dairy products include milk, yogurt, cheese, butter, cream, ice cream, and so on.
- Eggs: From chickens, quails, ostriches, fish, and other animals.
- Honey, pollen, royal jelly, and other bee products
- Whey, casein, lactose, egg white albumen, gelatin, cochineal or carmine, isinglass, shellac, L-cysteine, animal-derived vitamin D3, and fish-derived omega-3 fatty acids are all animal-derived components.
Foods to Eat
Vegans that are concerned about their health replace animal products with plant-based alternatives such as:
- Tofu, tempeh, and seitan are adaptable protein-rich alternatives to meat, fish, chicken, and eggs in a variety of cuisines.
- Legumes: Foods like beans, lentils, and peas are high in nutrients and beneficial plant chemicals. Nutrient absorption may be increased by sprouting, fermentation, and correct cooking. (34)
- Nuts and nut butter, particularly unblanched and unroasted types, are high in iron, fiber, magnesium, zinc, selenium, and vitamin E. (35)
- Seeds: Especially hemp, chia, and flaxseeds, which are high in protein and omega-3 fatty acids.
- Calcium-fortified plant milk and yogurts: These assist vegans meet their daily calcium requirements. When feasible, choose foods fortified with vitamins B12 and D.
- Spirulina and chlorella are two algae that are high in complete protein. Iodine is abundant in other kinds.
- Nutritional yeast: This is a simple technique to boost the protein level of vegan foods while also adding a cheesy taste. When feasible, use vitamin B12-fortified types.
- Whole grains, cereals, and pseudocereals: These are high in complex carbohydrates, fiber, iron, B vitamins, and minerals. High-protein grains include spelled teff, amaranth, and quinoa.
- Probiotics and vitamin K2 may be found in sprouted and fermented plant foods such as Ezekiel bread, tempeh, miso, natto, sauerkraut, pickles, kimchi, and kombucha. Mineral absorption may also be improved by sprouting and fermenting. (36)
- Fruits and vegetables are both excellent sources of nutrients. Iron and calcium levels are notably high in leafy greens such as bok choy, spinach, kale, watercress, and mustard.
Cons and How to Reduce Them
It is crucial for everyone, not just vegans, to favor a well-planned diet that minimizes processed foods and substitutes them with nutrient-rich ones.
Those who follow poorly designed vegan diets, on the other hand, are more vulnerable to vitamin inadequacies.
In reality, research suggests that vegans are more likely to have low amounts of vitamin B12, vitamin D, long-chain omega-3s, iodine, iron, calcium, and zinc in their blood. (37, 38, 39, 40, 41)
Not receiving enough nutrients concerns everyone, but it may be more dangerous for people with higher needs, such as youngsters or pregnant or lactating women.
Your genetic make-up, as well as the composition of your gut flora, may have an impact on your capacity to get the nutrients you need from a vegan diet.
Limiting your intake of processed vegan meals in favor of nutrient-rich plant foods is one method to reduce your risk of deficiency.
Fortified foods, mainly those high in calcium, vitamin D, and vitamin B12, should be included in your daily menu.
Furthermore, vegans who wish to improve their iron and zinc absorption may experiment with fermenting, sprouting, and cooking meals.
Additionally, using iron cast pots and pans for cooking, avoiding tea or coffee with meals, and mixing iron-rich foods with a source of vitamin C may all help to increase iron absorption.
Furthermore, adding seaweed or iodized salt to the diet may help vegans meet their daily iodine consumption.
Finally, omega-3-rich meals, mainly those high in alpha-linolenic acid (ALA), may assist the body in producing longer-chain omega-3s such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (DHA).
ALA-rich foods include chia, hemp, flaxseeds, walnuts, and soybeans. However, whether this conversion is efficient enough to fulfill everyday demands is debatable.
As a result, taking an algal oil supplement with 200–300 mg of EPA and DHA daily may be a safer strategy to avoid low levels.
A One-Week Vegan Sample Menu
Here’s a primary menu for a week’s worth of vegan dinners to get you started:
Monday
- Breakfast: Vegan breakfast sandwich with tofu, lettuce, tomato, turmeric, and chai latte made with plant milk.
- Spiralized zucchini and quinoa salad with peanut dressing for lunch.
- Dinner will be a red lentil, and spinach dal served over wild rice.
Tuesday
- Overnight oats with fruit, fortified plant milk, chia seeds, and almonds for breakfast.
- Lunch is a seitan sauerkraut sandwich.
- Dinner: Pasta with lentil bolognese sauce and a salad on the side.
Wednesday
- Breakfast consists of a mango and spinach smoothie prepared with fortified plant milk, as well as a banana-flaxseed-walnut muffin.
- Lunch: Baked tofu sandwich with tomato salad on the side.
- Dinner: Vegan chili over amaranth.
Thursday
- Breakfast: Whole-grain toast with hazelnut butter, banana, and a plant yogurt with probiotics.
- Tofu noodle soup with veggies for lunch.
- Jacket sweet potatoes with lettuce, corn, beans, cashews, and guacamole for dinner.
Friday
- Breakfast: A vegan chickpea and onion omelet with fortified plant milk and a cappuccino.
- Vegan tacos with mango-pineapple salsa for lunch.
- Tempeh stir-fry with bok choy and broccoli for dinner.
Saturday
- Breakfast consists of a spinach and scrambled tofu sandwich and a glass of fortified plant milk.
- Soup with spiced red lentils, tomatoes, spinach, whole-grain bread, and hummus for lunch.
- Dinner consists of veggie sushi rolls, miso soup, edamame, and wakame salad.
Sunday
- Breakfast consists of chickpea pancakes, guacamole, salsa, and a glass of fortified orange juice.
- Tofu vegan quiche with sautéed mustard greens for lunch.
- Dinner will be vegan spring rolls.
Remember to rotate your protein and vegetable sources throughout the day since they each supply various vitamins and minerals that are essential for your health.
Healthy vegan Snacks
Snacks are an excellent method to remain energetic and avoid hunger between meals.
Some fascinating vegan choices that are portable include:
- Fresh fruit with a smear of nut butter
- Hummus with veggies
- Popcorn with nutritional yeast sprinkled on top
- Chickpeas roasted
- Fruit and nut bars
- The mixture of Trail Mix
- Pudding with chia seeds
- Muffins made from scratch
- Pita bread with salsa and guacamole
- Cereal with soy milk
- Edamame
- Cashew nut spread with whole-grain crackers
- A latte or cappuccino made with plant milk
- Snacks of dried seaweed
When preparing a vegan snack, choose fiber- and protein-rich items to help keep hunger at bay.
The Bottom Line
Veganism might be a viable option for ethical, environmental, or health reasons.
When done correctly, a vegan diet may be simple to follow and provide various health advantages.
Consistently following a plant-based diet rather than relying on excessively processed foods is the only way to get these advantages.
Supplements should be considered by vegans, particularly those who are unable to achieve their daily nutritional needs via food alone.
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