Vegan Diet – What To Eat On A Vegan Diet – A Guide For Beginners!

What To Eat On A Vegan Diet

There could be a number of reasons why you want to go vegan. It might be your ethnicity, your environment, or even your health reasons, going vegan is one of the biggest decisions that you have to make.

There is a huge difference between a vegetarian and a vegan. Vegetarians don’t eat meat, fish, poultry but neither do vegans. However, vegans are rather strict than vegetarians and they go further excluding all the animal sources from their diet, including:

  1. Dairy
  2. Eggs
  3. Refried Beans with Lard
  4. Margarine
  5. Gelatin

And everything that comes from animal bones and animal sources. All they eat is fruits, vegetables, leafy greens, nuts, whole grains, seeds, and legumes.

So if you are looking to maintain a vegan diet for the rest of your life, here’s a complete guide for you. The guide below will cover everything that you need to know related to the Vegan Diet.

What To Eat On A Vegan Diet

What is a Vegan Diet & Its Types?

As mentioned earlier, the Vegan Diet is the form of eating where the followers exclude everything that comes from the animal sources. There are several types of vegan diets but the most common ones are:

#1, Whole-Food Vegan Diet

As the name implies, this type of vegan diet includes a wide variety of whole plant foods, including vegetables, fruits, whole grains, legumes, nuts, and seeds.

#2, Raw-Food Vegan Diet

This type of vegan diet is based on all the raw fruits and vegetables, nuts and seeds. Or you can cook these commodities at temperatures below 118oF.

#3, The Starch Solution

This one is the low fat, high carbs vegan diet that focuses on cooked starches. The starches might be from the cereals, as well as from the starchy vegetables including potatoes, corns, etc. it might also include rice with low or restricted fruits.

#4, 80/10/10

This one is another raw food vegan diet that focuses on raw greens and fruits. It also limits fat-rich proteins including nuts and avocados. This diet is also referred to as low-fat, raw food vegan diet or fruitarian diet.

#5, The Thrive Diet

This one is also a raw vegan diet that is based on plant based foods, whole foods. These foods are eaten raw or cooked minimally to maintain their nutritional benefits.

#6, Junk-Food Vegan Diet

This one is a little different from the rest of the vegan diets that lack plant foods. It relies heavily on mock meats and cheeses, fries, vegan desserts, and other processed foods.

The Benefits of a Vegan Diet

The vegan diet is considered as a balanced diet that falls within the accepted ranges of protein, fats, and carbs. The benefits of this diet are:

  1. It is filling as it is rich in fiber content
  2. Helps you lose weight
  3. It might keep your blood sugar levels in check
  4. It might help you to keep your heart healthy
  5. It might save you from developing various cancer risks
  6. It is effective at reducing the symptoms of arthritis

The Risks of a Vegan Diet

Although a vegan diet is balanced in macronutrients, however, it might be deficient in micronutrients, including:

  1. Vitamin B12
  2. Vitamin D
  3. Long-chain fatty acids
  4. Iodine
  5. Iron
  6. Calcium
  7. Zinc

Therefore, it is very necessary to manage the diet while keeping in mind these nutrients and their sources. However, supplementation is necessary for the vegan diet and should be taken on prescription.

Wrapping Up, What To Eat On A Vegan Diet

Vegan diet comes with a ton of health benefits. It also helps you to reduce your weight, improve your blood sugar levels and thereby allow you to live your life to its fullest.

However, there might be some nutrient deficiencies that would accompany the Vegan Diet. In this case, supplementation is necessary and would help you to meet your daily dietary requirements.