Going vegan is one of the most impactful lifestyle changes a person can make. The vegan diet and philosophy have exploded in popularity in recent years, as more people become aware of the associated health, environmental, and ethical benefits.
But what does "vegan" really mean? Is it just about cutting out meat and dairy? How does someone actually start living a vegan lifestyle? And what are the effects of adopting a completely plant-based diet?
This comprehensive guide will walk through everything you need to know about veganism today - from the basic definition to expert advice on making the transition.
What is a Vegan Diet?
The term "vegan" was coined in 1944 by a small group of vegetarians who broke away from the Leicester Vegetarian Society in England to form the Vegan Society.
These early vegans chose not to consume dairy, eggs, honey, or any other products derived from animals. The word “vegan” combines the first and last letters of the word “vegetarian.”
The standard definition of veganism today is:
A philosophy and way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose.
In dietary terms, this typically refers to avoiding all meat, poultry, fish, seafood, dairy, eggs, honey, gelatin, and other ingredients derived from animal products.
However, ethical veganism extends beyond just food and into other lifestyle choices. Many vegans also avoid purchasing leather, wool, silk, down, cosmetics tested on animals, and other products that involve animal exploitation.
So while “veganism” indicates a complete lifestyle philosophy, a “vegan diet” or “plant-based diet” refers solely to the food aspects of avoiding animal products.
Why Do People Go Vegan?
People decide to go vegan for many different reasons. Here are some of the most common motivations behind adopting a vegan diet:
Animal Welfare
For many vegans, avoiding animal cruelty is the primary reason for their diet and lifestyle. Most meat, dairy, and eggs sold today come from industrial factory farming operations, which have been widely criticized for unethical practices.
By choosing plant-based alternatives instead, ethical vegans seek to withdraw support from these industries and reduce their environmental footprint.
Environment
Research shows that animal agriculture has significant environmental impacts, including high water consumption, pollution from waste runoff, greenhouse gas emissions, and deforestation for grazing land.
Many vegans believe that switching to a plant-based diet is one of the most effective ways an individual can reduce their carbon footprint and combat climate change.
Health
A number of studies have shown correlations between vegan diets and reduced risk for heart disease, high blood pressure, type 2 diabetes, and some types of cancer.
While not proven to be universally healthier for every individual, many adopt a vegan diet to reap these potential wellness benefits.
Religious or Spiritual Beliefs
Various religious faiths, spiritual groups, and belief systems encourage or mandate vegetarianism or veganism as part of their core tenets. These include Hinduism, Buddhism, Jainism, some sectors of Islam, and the Seventh-day Adventist Church.
Weight Loss
Replacing meat and dairy with fruits, vegetables, whole grains, nuts, seeds, and legumes can help facilitate weight loss for some people by increasing fiber intake and reducing total calories. Many adopt a vegan diet just to lose weight and stay healthy.
5 Key Nutrients to Focus on in a Vegan Diet
While well-planned vegan diets can certainly provide all required nutrients for health, there are some vitamins and minerals that typically require a little extra attention.
Here are 5 key nutrients to prioritize in order to avoid potential deficiencies on a vegan diet:
1. Protein
Since vegan diets cut out common concentrated sources of protein like meat, eggs, and dairy, it becomes important to intentionally include diverse plant-based options instead.
Great vegan protein sources include lentils, chickpeas, beans, tofu, tempeh, nuts, seeds, quinoa, buckwheat, spirulina, nutritional yeast, and even whole grains. As long as calories are adequate, it’s not difficult to meet protein needs from plants.
2. Iron
Iron is essential for healthy red blood cell production. While iron is abundant in meat, vegans can get plenty from beans, lentils, spinach, pumpkin seeds, cashews, quinoa, and iron-fortified foods.
Pairing plant iron sources with vitamin C-rich foods like citrus fruits can further boost absorption.
3. Calcium
Required for proper bone health, calcium is readily available in dairy products. Vegans can instead meet recommended intakes from fortified plant milks and yogurts, broccoli, kale, calcium-set tofu, almonds, navy beans, figs, and oranges.
4. Vitamin B12
This blood-forming vitamin is really only found naturally in animal foods, so vegans need a regular reliable source through fortified foods or a supplement. Look for B12 in nutritional yeast, fortified plant milks, nori seaweed, and B12 pills or sprays.
5. Vitamin D
Mainly produced when skin is exposed to sufficient sunlight, humans also typically receive dietary vitamin D from fatty fish and fortified milk. Many vegan foods like plant milks and cereals are fortified with vitamin D, but supplements are often needed, especially in winter months.
Top 10 Vegan Sources of Protein
Getting enough protein may be the top nutritional concern for new vegans. However, there are plenty of delicious high-protein plant foods to keep protein levels up. Here are my top 10 favorite vegan protein sources:
- Tofu and Tempeh: Made from soybeans, these versatile vegan staples contain around 17-20 grams of protein per half cup. They readily absorb flavors from stir-fries, stews, and marinades.
- Legumes: Kidney beans, chickpeas, black beans, and lentils pack over 10 grams of protein per half cup cooked serving. Eat them in chilis, soups, salads, and more.
- Nuts and Nut Butters: Almonds, pistachios, cashews, peanuts and their respective butters all provide a hefty dose of protein. Make high-protein trail mixes or enjoy nut butters on toast or fruit.
- Seeds: Chia, flax, hemp, pumpkin, and sunflower seeds range from 5-10 grams of protein per ounce. Add them to smoothies, oatmeal, salads, or yogurt.
- Quinoa: This gluten-free grain alternative contains all nine essential amino acids. Enjoy its light, fluffy texture in pilafs, stir-fries, or breakfast bowls.
- Nutritional Yeast: With a savory, cheesy umami flavor, 2 tablespoons of nutritional yeast packs about 5 grams of protein. Use as a popcorn topper, salad sprinkle, or cheese sub.
- Spirulina: A type of blue-green algae, just 1 tablespoon of dried spirulina provides 4 grams of protein. Mix into green smoothies for a nutritional boost.
- Sprouted Breads and Flours: Breads and baked goods made from sprouted wheat, rice, or pea protein flours average about 2-4 grams of protein per slice or serving.
- Oats: A hearty breakfast bowl of oatmeal gives you 6 grams of protein per cup cooked. Steel-cut and overnight oats work too.
- Green Peas: An old-school plant protein source, a cup of cooked green peas delivers 9 grams of protein alongside fiber, potassium, iron, and magnesium. Pour them over grain bowls or blend into soups and dips.
Experiment with new high-protein foods and focus on getting a variety of plants in your diet. Keep nuts, seeds, legumes, tofu, and nut or seed butters stocked for quick protein sources.
5 Key Benefits of a Vegan Diet
Transitioning to a vegan diet can provide some amazing benefits that go way beyond just losing weight. Here are 5 of the top evidence-based health benefits you can reap by leaving animal products off your plate:
1. Reduce Heart Disease Risk
Multiple studies show that vegans have up to 75% lower rates of death from heart disease compared to meat-eaters. Beans, nuts, whole grains, and green veggies supply heart-healthy fats, fiber, potassium, antioxidants, and phytonutrients. Going vegan may be the single most effective diet tweak for protecting heart health.
2. Lower Cancer Risk
Research consistently reveals that vegans benefit from lower rates of many cancers, including breast, prostate, gastrointestinal, and blood cancers. The fiber, nutrients, and protective plant compounds in a vegan diet help suppress inflammatory processes that can trigger tumor development.
3. Decrease Blood Sugar Levels
Because refined carbs and saturated fats are restricted on a vegan eating plan, researchers often observe lower blood sugar levels, insulin resistance, and diabetes rates in vegans and vegetarians. The high fiber content is particularly beneficial for blunting dangerous blood sugar spikes.
4. Reduce Inflammation
Without meat, dairy, and eggs, vegans typically eat far fewer pro-inflammatory compounds. Additionally, plant foods contain abundant antioxidants and phytochemicals that actively fight inflammation in the body, reducing disease risk.
5. Lose Weight
On average, vegans and vegetarians weigh up to 20 pounds less than meat-eaters. Vegan diets’ high fiber and water content promote satiety and fewer total calories without having to restrict portions or count calories consciously. Removing meat and dairy also eliminates the majority of unhealthy saturated fat.
Of course, individual results vary based on genetics, activity level, and which plant foods you choose. But transitioning to a nutritious whole food vegan diet is a simple way to start dropping excess weight for most people.
11 Common Substitutions for Vegan Cooking and Baking
Stocking your vegan pantry with the right staple ingredients makes following a plant-based diet deliciously easy. Here are the top vegan substitutions to use in place of common animal-derived foods:
- Dairy milk – soy, almond, oat, coconut, hemp, or pea milk
- Butter – vegan butters, avocado, nut butters, olive or coconut oil
- Eggs – mashed banana, flax eggs, aquafaba (chickpea liquid), commercial egg replacers
- Cheese – vegan cheese, nutritional yeast
- Yogurt – coconut, soy or almond yogurt
- Ice Cream – vegan ice creams, banana “nice cream”
- Honey – maple syrup, agave nectar
- Whey Powder – vegan protein powders
- Gelatin – agar-agar powder
- White sugar – coconut sugar, date sugar
- Meat – tofu, tempeh, seitan (wheat gluten), beans, lentils
With the right substitutions, you can still enjoy all your favorite comfort foods and baked goods without the animal products. Get creative with plant-based milks, natural sweeteners, egg alternatives, and meat substitutes like tofu in favorite dishes.
5 Vegan Myths Debunked
Despite the vegan diet’s rise in popularity, there are still plenty of myths and misconceptions floating around. Let’s clear up some of the most common vegan myths:
Myth: Vegans are deficient in protein.
Fact: As long as calorie intake is adequate, it is totally possible to get sufficient high-quality protein from plants. Beans, nuts, seeds, whole grains and green veggies all contribute to complete protein intake.
Myth: Vegans are all vitamin B12 deficient.
Fact: While it does require attention, vitamin B12 on a vegan diet is easily corrected with supplements or fortified foods. Meat-eaters also often have B12 deficiencies, since our water supply is no longer a reliable source like it once was.
Myth: You can't get enough calcium if you don't have dairy.
Fact: While dairy does contain a lot of calcium, there are also planty of plant-based sources. Leafy greens, tofu, tahini, figs, navy beans, oranges and calcium-fortified milks and juices all supply ample amounts.
Myth: Kids can't thrive on vegan diets.
Fact: With balanced vegan meal plans, kids can grow and develop just fine without animal products. Consult with a pediatrician or dietitian to ensure proper nutrient intake.
Myth: Going vegan is too expensive.
Fact: Beans, lentils, grains, and frozen produce are actually some of the most budget-friendly foods. Vegan staples are typically inexpensive, and you save from not buying meat, dairy, and eggs.
Don’t let these common misconceptions deter you from trying out a vegan diet. With a little knowledge, you can absolutely get all the nutrition you need from plant foods.
Top 5 Tips for Beginner Vegans
If going completely plant-based seems overwhelming, have no fear! Here are my top 5 tips to help you transition to vegan eating as a beginner:
1. Take it step-by-step. You don’t have to become fully vegan overnight. Consider trying vegetarianism first, then removing eggs and dairy gradually at your own pace.
2. Stock up on staples. Having the right foods on hand makes vegan cooking much simpler. Shop for nuts, nut butters, tofu, tempeh, whole grains, plant milks, frozen fruits and veggies, beans and legumes.
3. Try meal planning. Planning out a general weekly menu will help ensure you have nourishing vegan meals to look forward to. It saves time and makes grocery shopping easier.
4. Supplement B12. Pick up a vegan vitamin B12 supplement to cover your bases. Look for a sublingual, spray or gummy form for optimal absorption.
5. Connect with other vegans. Joining local vegan meetup groups, following social media accounts, listening to vegan podcasts, or reading vegan blogs can provide valuable community and support.
While the learning curve may feel steep at first, sticking with it gets much easier once you determine some go-to recipes, find staple ingredients you love, and build connections in the vegan community. Enjoy the journey of discovering delicious new favorite foods!
Answering Common Questions About Veganism
If you’re exploring veganism for the first time, chances are you still have some burning questions. Let’s tackle some of the most frequently asked:
Are there health risks to a vegan diet? As with any diet, vegan or otherwise, an unbalanced approach that relies too heavily on processed foods may incur risks like nutrient deficiencies, weight gain, fatigue, or depression for some individuals. However, a well-planned whole food vegan diet focused on plants is praised by dietitians, doctors and nutritionists for its incredible health benefits.
Do you need to eat soy if you’re vegan? No, soy is absolutely not required for a vegan diet. While tofu and tempeh certainly make convenient high-protein options, there are endless other plant-based protein sources like beans, lentils, nuts, seeds and whole grains to incorporate instead.
Can kids be healthy on vegan diets? Yes, children can absolutely thrive on plant-based diets with proper guidance. Consult your pediatrician and seek the advice of a vegan nutrition expert to ensure growing kids get adequate nutrition.
Where do vegans get vitamin B12? Since B12 is not found in plant foods, vegans rely on fortified cereals and plant milks, nutritional yeast, supplements or occasional animal-derived sources like marine algae. Make sure to include a regular reliable source.
What do vegans eat all day? Vegans enjoy endless plant-based whole foods like fruits, vegetables, whole grains, beans, lentils, nuts, seeds, plant-based meats and dairy substitutes like tempeh and non-dairy milks. Creativity and global cuisine keep the plant-based diet exciting.
Have more questions before you take the vegan plunge? Consult a dietitian who specializes in vegan nutrition. They can provide tailored guidance to help you transition successfully.
In Conclusion
Going vegan provides incredible benefits for your health, the environment, and animals. With proper planning, plant-based diets can be nutritious, sustainable and exceedingly satisfying.
Start by cleaning out your pantry and restocking with vegan staples. Discover new favorite recipes and join in community with other vegans. Be patient with yourself during the transition period. Before you know it, eating plant-based will feel like second nature.
Despite common misconceptions, veganism is typically an incredibly positive, life-enhancing change. Your body, the planet, and animals will thank you.
Now you have all the tools to embark on your own vegan journey with knowledge and passion. Here's to nourishing your body and the world with the power of plants.
Frequently Asked Questions About Veganism
Curious to learn more about transitioning to the vegan lifestyle? Here are answers to some of the most common FAQs:
What are some easy vegan meal ideas for beginners?
Some easy starter recipes include scrambled tofu, vegetable coconut curry, bean and rice burrito bowls, pasta primavera, chickpea salad sandwiches, roasted vegetable pizza with vegan cheese, veggie sushi rolls, or lentil shepherd's pie. Meal prepping grains, beans and roasted veggies for easy assembly also streamlines plant-based cooking.
Is the vegan diet safe during pregnancy?
Yes, well-planned vegan diets are considered safe for pregnancy according to leading dietetics organizations. Focus on getting sufficient calories along with protein, omega-3s, iron, calcium, vitamin D and B12. A prenatal supplement provides insurance for any gaps. Check with your doctor.
How can vegans get enough calcium?
Great plant-based calcium sources include fortified milk alternatives, leafy greens like kale and collards, tofu prepared with calcium sulfate, calcium-set tempeh, almonds, navy beans, blackstrap molasses, figs, and oranges. Mix up these foods to meetneeds.
What is nutritional yeast and how do you use it?
Nutritional yeast is a deactivated yeast with a savory, cheesy umami flavor. Sprinkle it on pasta, soups, salads, roasted veggies or popcorn for a protein and vitamin B12 boost. Use it anywhere you want a dairy-free “cheese” flavor.
Can kids grow and thrive on vegan diets?
Yes, children can absolutely get adequate nutrition from plant-based diets. Work with your pediatrician and a registered dietitian to ensure they meet needs for calories, protein, vitamins D, B12 and minerals. Whole foods, variety and fortified foods facilitate vegan kids’ health.
How can I find community as a new vegan?
Search for local vegetarian/vegan meetup groups, events, restaurants or food festivals. Connect on social media with accounts sharing plant-based recipes. Listen to vegan podcasts. Read vegan blogs and news sites. Surrounding yourself with a like-minded community provides invaluable support.
What should I stock in a vegan pantry?
Fill your shelves with canned and dried beans, whole grains like quinoa, plant-based milks, nuts, seeds, nut butters, tofu, tempeh, veggie broth, plant-based protein powder, frozen fruits and vegetables, herbs, spices, vinegars, oils, and other staples like flour, baking powder, etc.
How can I avoid deficiencies on a vegan diet?
Eat balanced, varied whole foods focusing on beans, lentils, nuts, seeds, whole grains, fortified foods and greens to provide protein, omega-3s, iron, zinc, calcium, vitamins D and B12. Take a vegan multi-vitamin or specific supplements like a B12 as needed, and get bloodwork done annually.
What are the best vegan protein sources?
Great plant-proteins include tofu, tempeh, beans, lentils, nuts, seeds, ancient grains like quinoa and buckwheat, nutritional yeast, seitan, edamame, spirulina, peas, mushrooms, and even veggie meats. Include a variety of these foods daily to meet needs.
Can I still eat out with friends and family as a new vegan?
Yes! Scope out the menu in advance and look for vegan tags. Modify items by asking to hold cheese or meat. Many restaurants are now offering clearly marked vegan options. Suggest cuisines like Ethiopian, Indian, Thai and Mexican that already focus on plant-based dishes. Being proactive ensures you’ll have something delicious to enjoy.
Let me know if you have any other vegan questions! Making the transition is much smoother than you think with the right guidance.