101 Vegan Diet: All You Need To Know About Veganism

2 min read

Vegan Diet
Ananya Bhattacharjee
Writer. Musician. Mother. Reading, music and travelling are all time favourites. Been into ‘writing’ from the last 10 years and have become an everlasting love since I started.

A vegan diet is a much popular diet kind in the present world. More and more people around the globe are opting for a vegan diet for environmental, health as well as ethical reasons. Vegan eating has many health benefits, though, in some instances, it may lead to a cause of the nutrient deficiency.  

What is a Vegan Diet?

Veganism is a diet plan which excludes any and every form of animal exploitation or cruelty, be it in food, clothing, or other purposes. This diet is devoid of animal products of all kinds, including meat, eggs as well as dairy.

Types of Vegan Diets

There are multiple diet forms in veganism, the common of which include:

  • Whole-food: This diet comprises the whole plant-based like fruits, vegetables, grains, legumes, nuts as well as seeds.
  • Raw-food: This diet comprises raw fruits, vegetables, nuts, seeds and plant foods which are cooked at a temperature lower to 118°F (48°C) 
  • 80/10/10: This particular diet limits fat-rich plants like nuts and avocados, and the vegan takes solely raw fruits and soft greens in this diet. This diet kind is also referred to as a low-fat, raw-food vegan diet, or the fruit diet.
  • Starch solution: This is a low-fat, high-carbohydrate intake vegan diet that includes cooked starch foods like potatoes, rice, and corn.
  • Raw till 4: This diet is where the vegans consume natural foods until 4 p.m. and a cooked plant-based good meal for dinner.
  • Thrive diet: In this diet, the vegans eat raw plant-based, whole foods, or that are cooked at a low temperature.
  • Junk-food vegan diet: This diet lacks the whole plant foods and opts for mock meats as well as cheeses, fries, vegan desserts, and similar heavily processed vegan food items.

Benefits of a Vegan Diet 

  • Weight Loss: Vegan people get thinner and have a lower BMI in comparison to non-vegans. This can be a reason why many people opt for a vegan diet to reduce weight. As the person in a vegan diet consumes fewer calories and more fiber, the person feels fuller and hence the weight loss. In addition to weight loss, vegans also experience a healthy lifestyle. 
  • Blood Sugar, and Type 2 Diabetes: Vegan diet also helps to keep blood sugar levels and type 2 diabetes away. As the person consumes high fiber intake, it blunts the blood sugar response, and hence the blood sugar levels are on the check.
  • Heart Health: A vegan diet helps in keeping the heart-healthy. According to studies, vegan people may gain up to a 75% lower risk of getting heart-related ailments, high blood pressure and a 42% lower risk of having a heart disease 
  • Arthritis: Vegan diets are effective in decreasing the symptoms of arthritis-like pain, joint swelling as well as morning stiffness 
  • Kidney Function: Vegan diabetics who opt for plant protein in substitute to meat protein, reduces their risk of having a weak kidney. 

Foods to Avoid in a Vegan Diet

A vegan diet means avoiding any animal-based foods as well as food items that contain ingredients derived from animals. Some of these include:

  • Meat and poultry: Meat from beef, lamb, pork, veal, horse, organ meat, wild meat, chicken, turkey, goose, duck, and quail.
  • Fish and seafood: All kinds of fish, anchovies, shrimp, squid, scallops, calamari, mussels, crab as well as lobster.
  • Dairy: Milk, yogurt, cheese, butter, cream, and ice cream.
  • Eggs: From chickens, quails, ostriches, and fish.
  • Products derived from Bee Honey, bee pollen, and royal jelly.
  • Animal-based Products: Whey, casein, lactose, egg white albumen, gelatin, cochineal or carmine, isinglass, shellac, L-cysteine, animal-derived vitamin D3 as well as fish-derived omega-3 fatty acids.

Foods to Eat

A vegan diet includes eating plant-based foods as a substitute for animal products. Some of these include: 

  • Tofu, tempeh, and seitan
  • Legumes
  • Nuts and nut butter
  • Seeds
  • Calcium-fortified plant kinds of milk and yogurts
  • Algae
  • Nutritional yeast
  • Whole grains, cereals, and pseudocereals
  • Sprouted and fermented plant foods
  • Fruits and vegetables
Vegan Diet

Vegan Snacks

Snacking is a favorite activity of many. As such, we bring to you some tasty snack essentials you need to carry to munch on anywhere and at any time: 

  • Fresh fruits smeared with nut butter
  • Hummus as well as vegetables
  • Nutritional yeast spread on the popcorn
  • Roasted yummy chickpeas
  • Nut as well as fruit bars
  • Chia pudding
  • Home-made tasty muffins
  • Whole-wheat pita garnished with salsa and guacamole
  • Cereal ate with plant milk
  • A spread of whole-grain crackers and cashew nuts 
  • Plant milk-based cappuccino
  • Seaweed snacks

A vegan diet done right has many health benefits and gives a person a much needed healthy lifestyle. Vegans around the world look for better plant-based and tastier substitutes for meat and animal-based products to nourish their vegan diet. It is a much better diet that goes light on the pocket and also light on the weight gain!