What is a vegan diet? A comprehensive beginner's guide
Considering a vegan diet for the new year? It's a choice that can have extensive health benefits and, believe it or not, many tasty vegan options are accessible and affordable. But understanding the nutrition nuance behind eliminating animals foods from your diet is necessary for doing it healthily.
A vegan diet is one where you don't eat any foods that come from animals, such as any type of meat, dairy, eggs or even honey.
The term "plant-based" has become synonymous with a vegan diet. Although there is no true definition of "plant-based," many consider it to be similar to a vegan diet, including mostly foods that come from plants, such as fruits, vegetables, beans, nuts, soy and whole grains. Yet, some who say they eat a "plant-based" diet also eat some dairy, eggs and sometimes meat.
The perks of eating this way are well documented, from lowering blood pressure and cholesterol to weight loss. A vegan diet or plant-based diet can also reduce your risk of cancer, prevent inflammation and boost your gut health, research shows.
But a vegan diet isn't always nutritious. It depends on the food choices of the individual. After all, soda, alcohol and french fries are all vegan. A well-rounded vegan diet is rich in fiber, vitamins, minerals, antioxidants, and even protein.
Here's what to know about trying a vegan diet.
What is a vegan diet?
Put simply, following a vegan diet means you do not eat any products from animals, including meat, eggs, milk, cheese or honey.
Some people may find a vegan diet limiting, but others may like the challenge of trying new nutrient-dense, plant-based foods.
For example, many people on a vegan diet prioritize eating seasonal fruits and vegetables. (Doing so is better for the environment, the reason many people choose to go vegan in the first place, as meat and dairy production is a major contributor to climate change, research shows.) Seasonal produce tastes better and is less costly and more accessible.
Many people who eat a vegan diet and prioritize whole foods meet their daily fiber needs, which is good for the gut and heart. A high-fiber, vegan diet improves bowel movements, reduces risk of colon disease, helps control blood sugar and overall extends your life.
Vegans get their protein from plant-based sources, like beans, legumes, soy products, nut and seeds. All of these good groups have fiber, which keeps you full longer, and a wealth of other health benefits, like protecting against heart disease and reducing cell damage.
Health benefits of a vegan diet
According to the Academy of Nutrition and Dietetics, vegan eating can be a healthy diet for people of all ages — including children, pregnant and lactating women, and athletes.
A vegan diet may help you:
Lose weight and maintain a healthy BMI.
Promote general health.
Prevent or control diabetes.
Improve heart health by lowering cholesterol and preventing high blood pressure.
Boost your mood.
Data suggests people who eat vegan, on average, tend to have lower body mass indexes and are less likely to develop hypertension, Type 2 diabetes, and metabolic syndrome compared to non-vegetarians and other types of vegetarians.
To see those benefits, you need to eat foods that are minimally processed, since they tend to be the most nutrient-dense for the calories, says Gabrielle Turner-McGrievy, registered dietitian, professor in the department of Health Promotion, Education and Behavior in the Arnold School of Public Health at University of South Carolina (who studies the health benefits of vegan eating).
“You can do an unhealthy version of really any diet,” Turner-McGrievy tells TODAY.com. Basically, living on peanut butter sandwiches and dairy-free packaged foods isn’t a healthy way to go vegan or to see any kind of benefits.
Can a vegan diet help you lose weight?
Yes, a vegan diet can help you lose weight.
A 2007 study of 62 postmenopausal woman compared a vegan diet to a low-fat one, finding that the vegan diet was associated with "significantly greater weight loss" at one and two-year check-ins.
A 2006 study of 99 people with Type 2 diabetes found that a low-fat, vegan diet improved glycemic and lipid control and led to greater weight loss than a diet that simply followed the American Diabetes Association dietary guidelines.
Also, vegan foods tend to be lower in calories than animal products. Therefore, eating plant-based foods may lead to weight loss, according to the National Academy of Sports Medicine. In addition, the fiber in vegan foods takes longer to digest and keeps you full longer, which may reduce the urge to overeat.
How do you eat a vegan diet?
As long as you’re not eating animals or animal products, you’re following a vegan diet. But just because a food is vegan doesn’t mean it’s necessarily part of a healthy diet.
Candy, french fries and potato chips can all be vegan, but they also tend to be high in fat and low in fiber, which means they won’t fill you up and you’re more likely to eat more than a healthy portion, explains Amy Shapiro, registered dietitian, founder and director of Real Nutrition in New York City. “A lot of clients come to me who put on weight after going vegan because the quick and easy-to-grab foods aren’t always so healthy.”
Focus on plants and whole foods, the less processed the better, Shapiro says. Get protein from nuts, seeds, beans and other legumes. Eat healthy fats, like avocado, olive oil, nuts and seeds. When it comes to carbohydrates, choose nutrient-dense ones, like whole grains, potatoes, legumes and fresh fruits. Try non-dairy milks and yogurts. And definitely eat lots of vegetables.
For packaged foods: Check the label for ingredients you recognize and can pronounce, Shapiro advises.
Foods you can eat on a vegan diet
All fruits and vegetables
Beans
Bread and baked goods that don't contain dairy or eggs
Chocolate
Dairy alternative milks — like oat milk, soy milk and coconut milk
Grains — like oats, wheat and corn
Legumes
Meat substitutes — like tofu, tempeh, seitan and many plant-based burgers
Nut-based cheeses
Oils derived from plants — like olive oil, coconut oil and avocado oil
Pasta
Rice
Seeds
Sample vegan diet meal plan
Wondering what your plate may look like when following a vegan diet? Shapiro breaks it down:
Breakfast: Oatmeal with chia seeds, blueberries and cinnamon
Lunch: Large salad of mixed greens, olives, a variety of vegetables, edamame and hemp seeds
Snack: 1/2 cup coconut yogurt mixed with cashews and goji berries
Dinner: Lentil based pasta, tossed with vegan pesto, spinach, broccoli and peas
Dessert: Small scoop vegan ice cream like those made by Daily Harvest or Van Lehwen
Supplements you may need on a vegan diet
The only vitamin you’re really missing out on is vitamin B12, which is only found in animals, Shapiro explains. So, consider a supplement, she says.
Other vitamins that you might not be getting enough are iron (plants have iron, but our bodies don’t absorb it as well as the type found in animal sources) and zinc (which is found in some but not all vegetables). Dairy products (which are not vegan) tend to be good sources of calcium and vitamin D, but many dairy alternatives (like nut milks and coconut yogurts) are fortified with these nutrients.
Common questions about a vegan diet
While most of us have heard of veganism, it can seem confusing if you've never tried it before. Here are some of the most common questions people have about vegan diets:
Can vegans eat eggs?
Typically, vegans do not eat eggs. Because eggs come from animals, birds in this case, eggs are considered animal products and therefore not vegan. But there are a lot of tasty egg replacements on the market and some substitutes that you might already have on hand — like flaxseeds or applesauce, which can be used to replace eggs in baked goods. Chefs have even devised strategies to make egg rolls vegan, so even if you choose to cut eggs out of your diet, you really don't have to miss out on anything.
Can vegans drink alcohol?
Yes, vegans can drink most alcoholic beverages. With the exception of creme-based liqueurs, most spirits are vegan. That being said, some wine and beer distillers do use animal products when they're making beverages, so you'll likely want to stay away from those. But there are so many vegan wine and beer options that it's hard to imagine that your drive to imbibe will be hindered by a vegan diet.
Do vegans drink coffee?
Yes, vegans can drink coffee if they want to. Coffee beans come from the coffee plant, an evergreen that grows in equatorial regions. The beans are then roasted, ground and brewed into the beverage we call coffee. A lot of well-loved coffee drinks, however, traditionally have milk in them — like lattes and cappuccinos. But there are a ton of non-dairy milks available almost everywhere.
Why is honey not vegan?
As you probably know, honey is produced by bees. Insects are animals, and therefore honey is an animal product. Most vegans avoid animal products of any kind, including honey. But there is a growing movement of people who follow what they call a "beegan" diet, or a diet that includes honey and bee pollen.
Foods to avoid on a vegan diet
There are many vegan alternatives to popular foods and grocery stores are full of vegan substitutes, but there are still some foods — and additives — that vegans avoid:
All meat and poultry
All dairy products, like milk and cheese
Eggs
Honey
Fish and other seafood
Gelatin, which is made from the connective tissue of cows and pigs
Food additives that come from animal source, like include E120, E322, E422, E 471, E542, E631, E901 and E904
Vitamin D3 derived from fish or lanolin
Cochineal or carmine, a red food coloring made of insect scales
Isinglass, a gelatin-like substance made from fish bladders that is sometimes used in the making of beer and wine
Dairy additives: rennin, whey, casein and lactose are dairy products
Is a vegan diet a good choice long-term?
Done right — focusing on whole and minimally processed, nutrient-dense foods — a vegan diet offers a lot of health benefits for people of all ages and lifestyles. Educate yourself, however, before you start. As always, start with your doctor, who will be able to recommend the best eating plan for you, and a dietitian, who will be able to help guide you along your nutritional path.
Is a vegan diet a good choice for you?
“Done correctly, it’s beneficial for anyone,” explains Shapiro. Eating vegan (if you’re doing it the healthy way) can benefit people who have heart disease or high cholesterol and are looking to reduce the amount of saturated fats in their diets, Shapiro says. It can also help people control diabetes and lose weight, so it’s a good option for those looking to slim down.
Eating vegan (along with other types of plant-based diets) is also good for the planet. Farming animals for food is one of the big contributors to greenhouse gas emissions that are contributing to climate change. And it can be friendly on your wallet, too, according to another study from Turner-McGrievy and her colleagues. “Dried beans and rice are a lot less expensive than beef,” she says.
If your plate is currently filled with meat, fish and eggs, start by eating vegan a few times a week. This can make the transition easier, by giving you time to experiment with vegan recipes and slowly shift your mindset to building a meal around plant-based foods.
Diets similar to the vegan diet
Vegetarian diet, which cuts out meat and seafood, but allows some animal protein like eggs and yogurt
Pescatarian diet, a mostly vegetarian diet that allows seafood
Flexitarian diet, a mostly vegetarian diet that permits some animal protein
Vegan diet recipes
This article was originally published on TODAY.com
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