Veganism is a lifestyle that is being embraced by many people, whether for health, ethical, or environmental reasons, or even all of these. There are health benefits, a smaller carbon footprint among other advantages. For those unfamiliar with the vegan diet or who are weighing the pros and cons of food choices, this guide explains what a vegan diet means, what foods vegans eat, and how one can transition to a vegetarian diet with ease.
What Is a Vegan Diet?
A Vegan diet is devoid of any and all animal products, i.e. no consumption of meat, dairy, eggs or honey, but rather adopts a diet that comprises only plants. Unlike vegetarianism, which includes some animal products like dairy and eggs, veganism seeks to eliminate all forms of animal exploitation from consumption to others, such as, dressing or even beauty products.
What can one include in a plant based diet? A vegan diet can include a number of items such as fruits, vegetables, beans, grains, nuts, seeds, as well as plant meat. The focus is more on foods that are minimally processed or unprocessed.
History and Philosophy of Vegetarianism
There are myths and practices of vegetarianism in many cultures perhaps even centuries before Christ and yet the modern passion for the vegan way of living began only in the 1940s with the birth of the Vegan Society. Most people argue that veganism appeal is largely practical as it promotes policies like protecting animal rights as well as leading a healthier and less destructive way of life.
This is especially true for the many people who embrace veganism or earlier forms of complete vegetarianism, who aim to pursue a diet that is healthy while consciously reducing harm to animals and the environment.
Veganism Foods: What Do Vegans Eat?
When it comes to food, veganism has much to offer. Let’s understand what exactly do vegans eat:
Fruits and Vegetables
The fruits and vegetables are the essence of a vegan diet. It ranges from salad leaves to roots and includes a vast list of tropical fruits. These food products are the source of vitamins, minerals, fibres, and antioxidants.
Dairy, Eggs, and Meat Analogues
Bean products include soybeans, peas, lentils, beans and chickpeas, all of which are a rich source of Protein and roughage. Soy and other nuts such as almond and dha rich seeds like chia and flax also form a very healthy pouch of nutrient fats.
Whole Grains and Plant-based Proteins
Veganism stresses heavily on whole grains like quinoa, brown rice, and barley. They are complex carbohydrates and fibre sources. Tofu, tempeh, seitan are an alternative to meat, and are vegetables with protein-rich content.
Nutritional Benefits of a Vegan Diet
Veganism offers numerous health benefits as seen below.
High in Fibre: Most people would tell you that plant-based diets are best because they contain a lot of fibres that help in digestion and controlling blood sugar levels.
Lower Cholesterol: Consumption of animal fat is not present in the diet meaning low cholesterol levels thus low risks of heart attack.
Antioxidant Dense: The fruits, vegetables, dry fruits, and seeds under the veganism foods especially in the western countries are full of antioxidants which reduce inflammation and improve health.
Are There Any Nutritional Deficiencies?
While a vegan diet can be very healthy, there are some nutritional deficiencies that may occur. For example, vitamin B12, iron, calcium, and omega-3 fatty acids may be worth considering. Fortunately, there are many vegan supplements and fortified products that can facilitate these deficiencies.
Tip: Incorporate B12 supplements or fortified plant milks into your diet to avoid deficiencies.
How to Transition to a Vegan Diet as a Beginner
How a Beginner can Adopt a Vegan Diet?
In case you are thinking of switching to an absolutely vegan diet, there is no problem. Here a few easy beginners tips to help you change your diet:
Start with One Vegan Meal: If the thought of giving up dairy sounds intimidating to you. Try starting with one vegan meal per day.
Easily accessible and affordable items: Most of the food items like beans, rice, oats, even frozen greens are easily possible and affordable to anyone who wants to follow veganism.
Always Have Some Foods to Prepare: Always ensure that some items including some non-vegan items such as lentils, chickpeas, other cereals and plant milk that are some of the staples are in the house.
7 Days Vegan Meal Plan for Beginners
This section provides a meal plan for beginners who want to go vegan.
First day: Breakfast – oatmeal with almond milk and berries. Lunch – quinoa salad with chickpeas. Dinner – stir fried tofu and vegetables with brown rice.
Day two: spinach and banana smoothie with oat milk and chia seeds for breakfast. Lunch – one bowl of lentil soup and one slice of wholemeal bread. Dinner – vegetarian cheeseburger served with sweet potato fries.
Repeat these balanced meals throughout the week, and remember that kitchens, like people, are flexible.
FAQs
Here are some common questions beginners often have about the vegan diet:
Q1: Can a vegan diet be considered a healthy one?
Definitely, a vegan diet can be healthy, provided that it is well-planned and the person takes care of including all necessary components.
Q2: What do vegans eat in a day?
For this case, on a typical day one would consume blended drinks, greens, grains, and a protein source or two like tofu or tempeh.
Q3: Is a vegan diet sufficient for weight loss?
These days many people choose the vegan way of eating which is popular with those who wish to manage their weight effectively since it incorporates plenty of low-calorie but highly fibrous healthy food.
Q4: How to get enough protein on vegan diet?
Ensure sufficient protein intake by including some legumes, nuts, seeds, tofu and other plant based proteins in the diet.
Common Myths about The Vegan Diet
Dieting has many myths especially the vegan diet. Here are a few which we will clear:
“Vegans have an inadequate intake of protein”.
This is incorrect. Products on a vegan diet such as beans, lentils and soya are good sources of protein.
“Vegan diet is very high-priced.”
It is true that some ethnic vegan processed foods may be overpriced, however, basic whole food plant foods such as pulp and other non-meat foods are inexpensive and available.
Veganism Foods for Different Age Groups
Adopting a vegan diet means that you have to think about the appropriate nutritional requirements for each category of people.
For example:
Children: In their case, the diet has to consist of fortified plant milks, nuts, seeds and similar foods as additional sources of calcium and healthy fats.
Elderly People: It is important to incorporate protein, B12 and vitamin D into the diet so that any of these vitamins which are likely to be poorly absorbed with age are replenished.
Conclusion
A vegan diet brings a lot of advantages to the individual, the surrounding and the animals in captivity. In fact, with a little grocery planning to get the right foods, you can transform to this healthy diet and still enjoy a good number of palatable dishes that are purely vegetative. Whether you’re motivated by health or ethics, now is the perfect time to start your vegan journey.
Take a 7-day vegan challenge and post your experience using #VeganBeginnings. For further information, please read our other vegan guides and recipes.
Also Read: The Best Anti-Inflammatory Foods to Include in Your Diet
