What is veganism & what do vegans eat? Leave a comment

Did you know that animal agriculture is responsible for the emission of 18% of greenhouse gases? Moreover, while 4000 gallons of water is essential for preparing the diet of a meat-eating person for a single day, a vegan diet demands no more than 300 gallons of water. 

You will be surprised to know that you can save more water by not consuming a pound of meat than by not taking a bath for more than six months. This is where the concept of veganism, vegan diet, and going vegan comes up. In recent years, these terms have been so much in the hype that November 1 is celebrated as ‘World Vegan Day‘ every year. 

But, what exactly are veganism and a vegan diet? Is it different from a vegetarian diet? If yes, how? What does a vegan diet include? Is veganism good for health, and how can one get started with a vegan diet

If you want to adopt a vegan diet and have all these questions bothering you, we are going to answer all your questions with our guide on what veganism is and what vegans eat. Read on to find the basics of veganism and vegan diet. 

OneGreen is Asia’s top brand for sustainable, safe, and natural products. Their marketplace contains a list of products ranging from personal care to baby care. As a marketplace, OneGreen checks the claims made by the brands carefully and onboards only quality brands. So, let’s start this journey without any further delay!

Veganism: What Is It? 

Veganism, in simple terms, refers to a specific way of living and philosophy, which aims and tries to eliminate all the practicable ways of exploitation of animals for basic human needs. It means abstaining from using animal products, not just in the diet but also in lifestyle. Although adopting a vegan diet is half of veganism, it’s not all of it. 

Veganism has a broader meaning which, in short, means fighting for justice for innocent animals, who otherwise are exploited in the animal agriculture industry from birth to death. Veganism also forbids the use of animal fibers such as wool and leather and apparel derived from those fibers. 

Moreover, veganism also demands the use of vegan makeup products and cosmetics to rescue animals from tormenting and deadly laboratory tests. Alternatives to medicines derived from animals have started coming to the market. However, if you have a chronic disease that demands effective treatment with animal-derived medications, you can take it. 

Veganism is considered to be the strictest form of vegetarianism. While vegetarianism considers only vegetarian diets, which also include the consumption of dairy products, veganism, on the contrary, is a much broader concept aiming to curb the use of animal products from all possible spheres of human life. 

An Introduction To Vegan Diets 

A vegan diet includes the consumption of plants and plant-based foods only, thus eliminating all animal-based food products. People going on a vegan diet should be very careful about the food items they eat and their nutritional requirements. 

When followed properly, a vegan diet turns out to be nutrient-dense with low unsaturated fats, thus improving the functioning of the heart and preventing chronic diseases such as cancer, type 2 diabetes, etc. 

Are Vegan Diets Healthy? 

Yes, a vegan diet is healthy when consumed the right way and amount. Today, about 3% of US residents have already made their transition to a vegan diet. It is because of the numerous benefits offered by a vegan diet. 

Skipping meat-based meals means adding lower calories and fat, which minimizes the chances of obesity and the other diseases that come along with it. A vegan diet is loaded with nutritious fruits and veggies, which contain high amounts of fiber, vitamins, minerals, antioxidants, and other compounds beneficial for the body. 

People with vegan diets have a balanced BMI, low blood pressure, low cholesterol and are less likely to have cancers. Women going on vegan diets have a lower risk of cancers in the uterus, ovaries, GI tract, and breasts. A vegan diet is also rich in Vitamin B12, which is essential for repairing nerve damage and preventing further damage. 

Besides, a vegan diet also contains high amounts of Vitamin A, C, E, potassium, sodium, folate, and magnesium. Moreover, studies also show that vegan diets contain probiotic-rich whole foods, which are essential for the healthy functioning of the kidney and relieving symptoms of rheumatoid arthritis and osteoarthritis.

Although a vegan diet is extremely healthy, sometimes the absence of animal protein can lead to lack of essential nutrients such as Vitamin D, Vitamin B12, zinc, protein, and omega-3 fatty acids. The absence of these vital vitamins and minerals can lead to health complications. 

Moreover, you shouldn’t overeat while trying to make your vegan diet healthy. Consumption of processed foods, junk foods, and foods with high calories can prove to be unhealthy, thus making you land up again at health issues. 

Types Of Vegan Diets 

There are many varieties and types of vegan diets. However, they are all differentiated by minute differences. Thus, here are the ten types of vegan diets. 

  1. Raw Vegan Diet: A raw vegan diet is based on the concept that food loses all its valuable nutrients when cooked at high temperatures. Thus, people following a raw vegan diet eat uncooked vegan foods only like raw fruits, veggies, nuts, whole grains, seeds, and legumes. However, this doesn’t mean consuming cold food. The basic condition of a raw vegan diet is that the food item shouldn’t be cooked at temperatures beyond 118°F (48°C). 
  2. Gluten-free Vegan Diet: A gluten-free, vegan diet is one wherein neither gluten-containing food products nor animal products are consumed.  
  3. Fruitarian Vegan Diet: A fruitarian vegan diet is one wherein people consume only fruits, seeds, and nuts. 
  4. 80/10/10: A 80/10/10 diet involves more soft greens and raw fruits consumption instead of fat-rich plant-based foods. It’s a modified version of a raw vegan diet with less fat and calories.
  5. Whole-food Vegan Diet: A whole food vegan diet refers to one which includes plant-based foods of a wide variety. Besides nuts, fruits, and seeds, a whole-food grain diet also involves legumes, veggies, and whole grains. This diet involves the consumption of high amounts of whole foods and avoiding processed foods. 
  6. Starch Solution: A starch solution involves the consumption of cooked starches like rice instead of raw fruits. It’s a slightly modified form of the 80/10/10 diet.
  7. Junk Food Vegan Diet: A junk food vegan diet refers to a diet that includes the consumption of vegan ice creams and vegan burgers in high amounts. This diet is based on highly processed vegan foods such as mock cheese, meat, etc. 
  8. Raw Till 4 Vegan Diet: A raw till 4 vegan diet is the diet wherein individuals consume vegan foods till 4 pm. After 4 pm, the individual can take all cooked and processed vegan foods. It’s based on the concept that many vital nutrients stored in food items are lost during cooking. 
  9. Vegan Diet: Pegan diet, also known as the caveman diet, is the one wherein individuals consume high amounts of unprocessed and fresh vegetables, fruits, seeds, and nuts. Consumption of grains and legumes is avoided in a vegan diet. 
  10. Freegan Diet: A freegan diet involves obtaining vegan food without actually having to pay for it. It means utilizing the leftover food from supermarkets. 

How To Get Started With Going Vegan? 

Moving towards veganism is difficult. It will be challenging for non-vegans to change their food habits, diets, lifestyle, likes, and dislikes while transforming to vegan. 

One may switch to a vegan diet for some specific reason, but being on track forever will be challenging. Before entering a vegan diet, one should know what vegans can eat and what not. After a proper knowledge about what the individual can consume, he can decide the things to consider in his diet plan. To simplify your journey, let’s know how you can get started with your vegan journey. 

Move Slow

An immediate withdrawal from non-veganism has the chance to bring you back to non-veganism in a short time. To create a strong and effective impression on your mind, you should go slow. Understand every step and then adopt it. It is better to replace one by one or find plant-based alternatives for each non-vegan item you like. 

Balance With Non-vegan Foods And Substitutes

Once you embrace the idea of ​​consuming vegetarian foods, you will see people try to get you back on a non-vegetarian diet. Keep calm and never lose your patience. You made the right decision, and it is good to hold on. 

Treat them respectfully and let them know you are happy with your decision. Cook them some great vegan dishes. The way they speak about non-vegan diets speaks similarly to them about vegan diets. 

Don’t Forget To Check Your Nutrition

Vegans are always questioned for their proteins and nutrients. It is untrue that it is hard to find protein-based plant food. Including seeds, nuts, beans, and pulses easily fill the space of protein in your diet. These are tasty and easily available at any grocery store. 

Apart from protein, some essential elements like vitamin B12 and calcium are abundant in animal-based products. To get vitamin B12 in your food, consider taking breakfast cereal, yeast extract, or B12 supplements—plant milk and soya help to add calcium content to your body. 

Why Should You Go Vegan? 

The world is moving towards veganism. People are getting enough results and have reasons to switch their foods. They understand that changing their food habits can bring healthy and permanent changes in their body and mind. Scientific facts and evidence are unleashing the goodness of the vegan diet. 

Apart from that, we should also think from a humanitarian point of view. We share the world with millions of other creatures. Life sustainability and the food chain on earth need stability. Veganism is an environmentally friendly approach that is not just beneficial for humans but also for mother earth. Let’s discover some more reasons for becoming vegan. 

To Save Animals

Many converted vegans claim that their conversion to veganism is to save animals. People who have pets are especially attached to animals and avoid eating animal-based foods. Some animal lovers resist animal-based products like bags, belts, wallets, etc., to stop animal cruelty and exploitation. Saving animals is one of the biggest reasons people choose the path of veganism. 

Some of you might have heard the term battery cage. It is considered among the worst ever torture to animals for the sake of food. Egg-laying hens are caged in small spaces where the birds can’t even move. They are only allowed to feed, bird, and lay eggs within that small space. Besides, they also become victims of heinous, inhuman crimes such as dairy cruelty, cruel transportation, forced molting, gestation crates, mutilations at factory farms, selective breeding, and tail docking.

Environmental Reasons 

Non-vegans consume the existing animal products and produce more to keep the cycle continuing. Technically, it requires more water to produce meat than vegetables. The production of 1kg meat required 10 times more water than producing 1kg grain. Besides, huge amounts of grains are also produced to feed these animals. Thus, the entire process of rearing animals in such a huge mass gives rise to numerous environmental problems. 

To Enhance Mood

Our food directly affects our mood and brain functioning. Some people believe that cruel negative methods achieve non-vegan foods and without animals’ will, so they will not give positive vibes. However, A vegan diet will regulate happiness, thus radiating positivity and activeness in daily life. Scientifically, plant-based foods such as chia seeds and walnuts have an adequate amount of omega-3 fatty acids, which lifts your mood and helps overcome stress.

Which Foods Are Vegan? 

Among 40 common healthy diets, a vegan diet is the eighth-best plant-based diet and the seventeenth-best diet when looked at overall. Vegan food lists include everything except food products coming from animals. They replace animal products with substitutes and replacements which are plant-based. The vegan food list includes the following food items.

  1. Fruits: Fruits, besides being sweet, contain water, antioxidants, and nutrients in high amounts. The most nutritious foods which must be included in a vegan diet include berries (such as raspberry, strawberry, acai berry) and citrus fruits (such as lemon, grapefruit, orange, lime). Other fruits such as apples, watermelon, kiwis, bananas, avocados, pineapples, and dried apricots should also be included. Some healthy vegan recipes include fruit salads, juices, smoothies, and healthy ice-creams.
  2. Vegetables: No other food is as nutrient-dense as vegetables. The most nutritious vegetables which must be included in a vegan diet include cruciferous vegetables (such as collard greens, sprouts, cabbage, cauliflower) and green vegetables (such as kale, swiss chards, spinach). Other vegetables such as artichoke, tomatoes, asparagus, pumpkin, and carrots should also be included. Some healthy vegan recipes include vegetable soup, salads, stir-fry. 
  3. Legumes: Legumes, in simple terms, refers to various types of beans. Being loaded with proteins, Legumes are the best meat substitutes for vegans. The most nutritious legumes which must be included in a vegan diet include beans, lentils, soybeans, edamame, chickpeas, and green beans. Some healthy vegan legume recipes include burgers, tofus, hummus, lentil meatloaves, etc. 
  4. Seeds: Seeds are rich in omega 3 fatty acids, which help in the proper functioning of the brain and heart. Being tiny in size, these nutritious powerhouses can easily be added to smoothies and salads to enhance taste and health benefits. The most nutritious seeds which must be included in a vegan diet include chia seeds, flax seeds, pumpkin seeds, sunflower seeds, poppy seeds, and hemp seeds. Some healthy vegan recipes from seeds include chia puddings, sunflower seed sour cream, roasted pumpkin seeds, etc. 
  5. Grains: Grains are rich in fiber and protein and are thus an integral part of vegan diets. The most nutritious grains which must be included in a vegan diet include wheat, rice, corn, quinoa, oats, barley, and amaranth. Some healthy vegan recipes from grains include pizza, risotto, and oat pancakes.
  6. Nuts: Nuts contain healthy fats, which can act as energy boosters when added to your bowl of breakfast. The most nutritious nuts which must be included in a vegan diet include almonds, cashews, pecans, walnuts, macadamia nuts, and hazelnuts. Some healthy vegan recipes from nuts include nut butter, almond milk, cashew cheese sauce, vegan cheese, pecan pie, etc. 
  7. Spices and Herbs: Besides enhancing food flavors, spices and herbs are extremely healthy and are loaded with anti-inflammatory properties. The most nutritious spices and herbs that must be included in a vegan diet include pepper, turmeric, bay leaves, garlic, cinnamon, basil, chili powder, ginger, saffron, nutmeg, and vanilla. Some healthy vegan recipes from spices and herbs include herbed potato salad, vanilla cupcakes, basil pesto, golden milk, etc. 
  8. Vegan Processed Foods: Vegans can also consume processed foods as long as they contain no amounts of animal-derived products. To ensure that the food is purely for vegans, you can check the label for the official vegan logo. While consuming sugar, it’s essential to check the ingredients because some sugar brands use bone char during the production process. Some brands selling vegan sugar are Thrive Market, Trader Joe’s, and Whole Foods.
  9. Beverages: Before buying any beverage, a vegan must check the ingredients. Besides water, fruit juices, tea, coffee, vegans can consume all soft drinks and alcoholic beverages which do not contain animal-derived products. 

Which Foods Should Vegans Avoid? 

Vegans avoid everything directly or indirectly connected with animal-based products or food. They are strict about their diet and approach. Vegans strictly avoid meats, seafood, honey, eggs, dairy, etc. Let’s know them in detail and understand what substitution you can pick. 

  1. Meat: Many types of meat are available, which humans consider eating. The most consuming categories include poultry, pork, red meat, and meat of any animal or insects. As a vegan, you should restrict yourself from all kinds of meat. Instead of these, you can take lentils or meatloaf as they resemble meats in the taste and texture of meat. 
  2. Seafood: Apart from land animals, a vegan avoids consuming sea animals too. This category has wide ranges, including fishes, octopus, shrimp, etc. But, seafood also includes some plant-based foods. These should not be misunderstood as non-vegan foods. Vegans should stay away from all seafood and take algae soup instead.
  3. Honey: Honey is not part of an animal’s body. It is also not derived from killing any living creatures. But, it is avoided by vegans as it is extracted by exploiting honey bees. Honey collectors take honey against the wish and will of honey bees. Apart from that, apiculture is also associated with the exploitation of honey bees. As a substitute, vegans can consume date syrup, maple syrup, etc.
  4. Eggs: Eggs can never be consumed as a vegan. Technically, the production of eggs from hen, goose, or any egg-laying animal includes animal exploitation. Apart from that, the commercial production of eggs uses very cruel techniques to take eggs from animals. Battery cages and forced molting are some deadly processes linked with production.

Vegans should avoid anything which links them with animals. Instead, they can eat flax egg, chickpea flour, and scrambled eggs as a substitute for real animal eggs. 

  1. Dairy: Dairy products are direct derivatives of animals, which vegans must avoid. Although there is logical evidence behind this approach, scientific tests prove that milk contains a molecular structure that is only available in only animals. 

Dairy products include many items like milk, cheese, creams, etc. But, when a vegan avoids taking all these, he has other options like nut milk, cashew cheese, etc. 

Conclusion 

The trend of going vegan is increasing with every passing day. However, make sure to get started with small steps. Don’t get influenced by social media and do anything out of the box. While going vegan, make sure to keep up with the nutrient level. Lastly, don’t forget to stay hydrated and healthy. 

FAQs 

What are vegan foods? How can one become vegan? 

Vegan refers to a lifestyle and philosophy wherein individuals avoid all kinds of animal-derived products, thus aiming to curb the exploitation of animals. Vegan foods include mainly plant-based foods and do not include any kind of animal-based or animal-derived food. You can become vegan by changing your food and lifestyle from nonvegan to vegan gradually. 

What must vegans keep in mind about food and nutrition?  

Vegans must consume potatoes, rice, and other starchy carbohydrates as their base food and must eat 5 portions throughout the day. Besides, they should also include fluids in high amounts and some dairy alternatives in their diet.

Does a vegan diet improve athletic performance?

Vegan diets have low cholesterol and saturated fat, which improves blood thickness. As a result, the muscles get more oxygen supply, ultimately resulting in improved athletic performance. 

Leave a Reply

Your email address will not be published.