How many diets include the guideline “eat lots of vegetables and fruits?” Most of them, because plants are good for you and provide vitamins, minerals, and antioxidants to keep you healthy.
Avoiding meat means avoiding saturated fat as well as the antibiotics and hormones injected into livestock grown on factory farms.
Some people also follow vegetarian and vegan diets for ethical reasons such as animal welfare and environmental conservation.
Key Takeaways
The Growth of Veganism and the Vegan Diet
A vegan lifestyle has expanded to not only animal-free products but also environmentally friendly which makes the whole process extremely limiting - or so people think.
Nowadays, there are enough recipes and enough choice in food imported and exported across the globe that can satisfy any hungry tummy!
Navigating any new diet can be a challenge, but luckily, figuring out what you can and can't eat on a vegetarian or vegan diet isn't that hard.
You'll have to say goodbye to meat, eggs, honey, and dairy, and you'll definitely need to hone your label-reading skills. Other than that, though, there's a world of vegan recipes just waiting for you.
Every fruit, vegetable, bean, nut, and grain is included, and there are tons of vegan foods and snacks you can get in stores these days.
Use this guide the next time you're at the supermarket to pick up all the plant foods you need for a healthy diet.
Acceptable List of Vegan Foods to Eat from The BBC
According to the BBC, animal sourced meat and any products derived from them (like gelatin and collagen) are not part of a vegan diet. You also cannot eat eggs and dairy products.
If you're wondering if vegans eat fish or seafood, the short answer is no. It is because fishing is not cruelty-free and wide-scale fishing operations are not sustainable.
But that doesn't mean you have to give up all of your favorite foods. These vegan alternatives will help you sate your cravings without breaking your plant-based diet.
No Dairy
Traditional dairy is a no-go when you're a vegan as you can eat only plant foods. Luckily, there are plenty of nut-, grain-, and soy-based substitutes for you to enjoy. That means milk, cheese, yogurt, and even ice cream don't have to be off the table.
Try these when you get a craving for something creamy:
No Butter, Ghee, Lard or Schmaltz
Vegans eat almost any fat on a vegan diet, such as extra virgin olive oil, coconut oil, and avocado oil. These are healthy fats that provide energy and heart-healthy omega 3 fatty acids.
One grey area is palm oil.
While palm oil doesn’t come from an animal source, many vegans are concerned about how areas are deforested in order to plant palm oil plantations, leading to habitat loss for millions of animals.
The problem is especially affecting fragile orangutan populations.
Veggies and Fruit to Your Heart’s Content
Eat all the vegetables you want! Beans, nuts, and peas are especially rich in protein, but you may be surprised to learn that even the humble white potato contains 3 to 7 grams of protein, depending on its size.
Try to eat a rainbow of veggies every day, including dark green vegetables, to make sure you're getting all the nutrients you need. This is one food category you can embrace with joy.
A ripe, juicy fruit is like vegan candy. Eat on it's own (raw) or turn into gorgeous smoothie bowls, but anyway you slice it, the fruit’s definitely on the menu.
Ancient Grains for a Balanced Vegan Diet
The fiber you get from grains will help keep you full and satisfied when eating vegan. Don’t get stuck eating just white bread, pasta, and rice.
Instead, branch out and experiment with whole grains like bulgur, millet, amaranth, steel-cut oats, and more for a balanced diet.
Alternative Classics
In addition, many vegan versions of familiar foods are available, so you can eat vegan hot dogs, ice cream, cheese (made from nutritional yeast), non-dairy yogurt and vegan mayonnaise along with the more familiar veggie burgers and other meat substitute products.
Many foods are associated with veganism, such as soy milk, non-dairy milk substitutes, and tofu, but many non-vegans also enjoy tofu. You certainly don't have to like tofu in order to eat vegan.
Vegan Ice Cream
Vegan ice cream is another sweet treat that has exploded recently, with lots of options to choose from. The latest launch comes from Magnum, who has launched two flavors of vegan-friendly ice cream.
You can buy an almond version or classic chocolate. Gone are the days of one soya flavor and here are the days of vegan Magnums and Ben & Jerry’s! See below for some more vegan ice cream inspiration…
