The vegan diet has become very popular. More and more people have decided to go vegan for ethical, environmental or health reasons. When done correctly, this diet can result in several health benefits, including a smaller waistline and better blood sugar control.
On the other hand, following a vegan diet is a way to avoid the dangers of conventional meat and dairy. Have you wondered what to eat on a vegan diet, is it healthy, what are the benefits? Read on for this practical beginner’s guide for beginners with everything you need to know about the vegan diet.
What is the vegan diet?
Veganism is defined as a way of life that attempts to exclude all forms of animal exploitation and cruelty, whether for food, clothing or any other purpose.
Vegans are vegetarians who go a step further, avoiding all animal products, including eggs, dairy and honey, in their diets.
In addition to eating fewer animal products, most also work to limit ultra-processed foods, such as refined carbohydrates, sugary drinks and prepared foods.
There are several variations and definitions when talking about vegetarianism. These are the most common:
- Vegan: Abstains from all animal products, including meat, fish, poultry, eggs, dairy and honey.
- Vegetarian: Follows a plant-based diet, which may include eggs and/or dairy.
- Pescetarian: Involves following a diet rich in vegetables, fruits, nuts, grains, beans, eggs, dairy and fish, but excludes meat and poultry.
- Raw vegan: Consists of raw foods (usually all vegan) that have not been heated to more than 46º C or 115º F. When you decide to follow a raw vegan diet, you can only eat limited foods, which can make it difficult for you to stick with it long-term.
Common foods in a vegan diet
Fruits and vegetables are generally considered staple ingredients in a typical vegan meal.
A healthy vegan breakfast, for example, may consist of oatmeal, fruits, nuts, coconut milk and seeds. For lunch, it might be rice and beans with salad. Throughout the day, vegans can eat nuts, raw vegetables and hummus, and more fruits. And for dinner, foods such as tofu, beans, cereal or sweet potatoes are common.
Depending on the exact type of plant-based diet someone follows, some of the ingredients on a vegan diet list may include:
- Fruits
- Vegetables
- Nuts and nut butters
- Seeds: chia, hemp, flax
- Protein foods
- Legumes
- Whole grains or cereals
- Healthy fats
- Plant-based milks
- Herbs and spices
Note that, for a raw vegan, some of these foods are even more limited.
Foods to avoid in the vegan diet
Despite excluding meat, dairy, eggs and fish, not all vegan diets are identical, as you can avoid animal foods and still consume many unhealthy ingredients such as white bread, refined oils and lots of sugar. However, a healthy vegan diet should consist largely of unprocessed whole foods.
Foods that are restricted in a vegan diet include:
- Meat
- Poultry
- Fish and shellfish
- Dairy products
- Eggs
- Honey
- Ingredients of animal origin: lard, gelatin, casein, casein, carmine.
Vegan Plan Guidelines
Following a balanced vegan diet doesn’t have to be complicated. Here are some simple steps to focus on, which are the pillars of health, no matter what your preferences are:
- Increase your intake of whole foods, especially fruits and vegetables.
- Eat less junk food, high in calories and low in nutrition. In other words, eliminate most processed and packaged foods (even vegan) from your diet.
- Vary the types of plant-based protein foods in your diet if you eat animal-based foods. Consciously try to include more plant-based proteins, such as legumes, in your diet on a regular basis.
See Legumes, what are they and what are they good for?
- Practice mindful eating by doing portion control, eating the amount your body really needs to stay energized and avoiding comfort eating.
- Experiment with new vegan recipes to improve the quality and diversity of your diet by incorporating new ingredients into your meal plan. Check out these easy vegan diet recipes to get you started.
Health benefits of a vegan diet
Weight loss is likely
Many people switch to a vegan diet plan to lose weight. This is because changing your diet to include more plant-based foods and fewer processed foods can be an effective strategy for decreasing caloric intake.
Improves gut health
Eating a plant-based diet can make it easier to get enough prebiotics and probiotics to maintain a healthy gut environment.
Increased intake of antioxidants and enzymes
A healthy vegan diet often contains a variety of fruits and vegetables, often in raw form. This can provide many protective antioxidants and enzymes that fight free radical damage to protect against disease.
Protection against metabolic syndrome
When done the right way, a healthy vegan diet plan can help you stay protected from the risk factors of metabolic syndrome, including high blood pressure, diabetes and insulin resistance.
However, it is important to keep in mind that not all vegan diets will have this benefit; the quality of carbohydrates in a person’s diet and total nutrient intake are important determining factors.
Less impact on the environment
There are multiple environmental benefits to consuming fewer factory-farmed animal products and buying more sustainable products. Some people are motivated enough to eliminate all animal products from their diet for these reasons.
Risks of the vegan diet
When carefully planned and executed, a vegan diet can be healthy for most people. However, it is not always a good idea for everyone.
Studies show that vegans may be at increased risk for some nutritional deficiencies, especially those who eat processed diets or struggle with other health conditions that can interfere with normal nutrient absorption.
In particular, vegans should carefully monitor their intake of protein, vitamin B12, iron, zinc and omega-3 fatty acids. Taking a multivitamin may be a good option to help supplement your diet and protect against nutritional deficiencies.
Be aware that certain foods such as legumes or grains may also contain compounds called antinutrients. These can bind to minerals in the body and block their absorption. Soaking, sprouting and cooking grains and legumes can help reduce the antinutrient content to maximize nutrient absorption.
This article is for informational purposes only and is not intended to diagnose, prescribe or treat any type of medical condition. This information is not a substitute for consultation with a physician, specialist or health professional.
The explicit or implicit recommendations on drugs, techniques, products, etc., are quoted for informational purposes only. The use of this information is carried out under the exclusive responsibility of the users.
ALFA