A vegan diet doesn’t include animal-based foods. Instead, it focuses on plants like fruits, veggies, and nuts. Going vegan means you’re not just changing what you eat. You’re also making a stand against using animals for food.
About 3% of people in the U.S. are vegan. They choose this diet for their health, to help animals, and to protect our planet. A well-planned vegan diet offers all the nutrients you need to be healthy.
Understanding Veganism and Different Types of Vegan Diets
Veganism is more than just what you eat. It includes caring about the rights of animals, the environment, and your health. Some people even follow it for religious reasons. Let’s look at the various types of vegans and what inspires them:
Ethical Vegans
Ethical vegans stand up for the rights of animals. They say no to industries that hurt animals for food, clothes, or anything else.
Environmental Vegans
Some people go vegan to help the planet. They know that animal farming causes deforestation and pollution. By not eating animal products, they try to make the world a better place.
Health Vegans
Health vegans choose this diet to feel better. They think that plant foods are super healthy. They believe eating this way helps prevent serious illnesses.
Religious Vegans
For some, being vegan is a part of their faith. Their religions tell them to live kindly and to avoid harm to all living things.
It’s also interesting to learn about different vegan diets:
- Raw Vegan: Eats mainly raw, unprocessed plants.
- Vegan Keto: Follows a vegan, low-carb, high-fat way of eating for ketosis.
- Vegan Diabetic: For people with diabetes, focusing on plant foods to manage blood sugar.
- High-Protein Vegan: Focuses on getting protein from plants.
- Alkaline Vegan: Eats foods that promote a balanced body pH.
- Vegan Anti-Inflammatory: A diet that aims to reduce body inflammation.
- Mediterranean Vegan: A plant-based version of the Mediterranean diet.
- Low-Carb Vegan: A vegan diet that’s also low in carbs.
Each diet has its own rules, but all avoid using animal products. They maintain the core vegan principle.
Foods to Avoid as a Vegan
Being vegan means choosing foods carefully. You pick what you eat to match your plant-based life. This helps animals and the planet. Here’s a list of foods you should skip:
1. Meat:
- Beef
- Pork
- Lamb
- Poultry
2. Fish and Seafood:
- Salmon
- Tuna
- Shrimp
- Crab
3. Dairy Products:
- Milk
- Cheese
- Yogurt
- Butter
4. Eggs:
Avoid eggs, which come from animals, whether alone or in foods we eat.
5. Honey:
Bees make honey. Even though it’s natural, honey is not vegan due to bees being involved.
6. Animal-Derived Additives:
Watch out for less-obvious animal parts in some processed foods. Items to avoid include:
- Gelatin
- Cochineal or carmine (a red dye)
- Isinglass (used in brewing and winemaking)
- Natural flavorings with animal sources
- Omega-3 fatty acids derived from fish
- Shellac
- Vitamin D3 derived from animals
To stay vegan, learn about what’s in your food by checking labels. Choose plant-based options whenever you can.
Non-Vegan Ingredients and Additives to Watch Out For
If you’re a vegan, avoiding animal foods is just the start. Watch out for certain ingredients and additives from animals. Always read food labels carefully to keep your diet strictly vegan.
E-Numbers
Some E-numbers, like E120 (cochineal or carmine), E322 (lecithin), E422 (glycerol), and more, come from animals. These additives pop up in lots of processed foods. So, steer clear of them if you’re vegan.
Natural Flavorings
Even natural flavorings can have animal parts, like castoreum from beaver glands. Make sure to check food labels to make sure your natural flavorings are truly vegan.
Fatty Acids and Vitamin D3
Fish often give us omega-3 fatty acids, which are off-limits for vegans. Vitamin D3 comes from animal sources too. Go for plant-based sources for omega-3, like flaxseeds and chia seeds. Choose vitamin D2 supplements from plants as well.
Dairy Ingredients
Stay away from foods with dairy if you’re vegan. This includes whey and lactose. You’ll find these in many desserts, baked goods, and processed foods.
Yeast
Yeast is okay for most vegans since it’s not a direct animal product. It’s a key ingredient in bread and fermenting foods. That’s why it’s usually considered vegan-friendly.
Summary Table of Non-Vegan Ingredients and Additives
| Ingredients/Additives | Source |
|---|---|
| E120 | Cochineal or carmine (a red dye) |
| E322 | Lecithin |
| E422 | Glycerol |
| E471 | Mono- and diglycerides of fatty acids |
| E542 | Edible bone phosphate |
| E631 | Disodium inosinate |
| E901 | Beeswax |
| E904 | Shellac |
| Castoreum | Natural flavorings |
| Omega-3 fatty acids | Fish sources |
| Vitamin D3 | Animal sources |
| Dairy ingredients | Derived from milk (e.g., whey, lactose) |
| Yeast | Living organism (vegan-friendly for most) |
Remembering these non-vegan ingredients is key for vegans. Knowing where these items come from helps vegans stay fully plant-based.
Vegan Alternatives and Substitutes
Eating vegan doesn’t mean you have to give up your favorite foods. You’ll find lots of options and substitutes to meet your food desires.
Try vegan meats if you like the texture and taste of meat. Made from plant proteins, use them in burgers, nuggets, or hot dogs. It’s a tasty, animal-friendly alternative.
For those missing dairy milk, switch to plant-based milks. Made from nuts, seeds, or grains, they’re perfect in cereal, coffee, or recipes. They are creamy and good for you.
If you love cheese, there are many vegan options. Choose from cheese made of nuts, soy, or oil, perfect for slicing, melting, or crumbling. They add flavor and variety to your meals.
Yeast, a baking essential, is vegan-friendly. Go ahead and add it to your bread and pastry recipes without worry.
For vegan baking, try flaxseeds mixed with water or nut butter instead of eggs. They bind your recipes together well.
How about Oreos? The classic ones are usually vegan. Just be sure to read the labels because some types may contain animal products. Enjoy your cookies, but keep an eye out!
