What is a Vegan Diet: A Plant-Powered Plate

A vegan diet may be familiar because it has recently received much attention. Many people say that going vegan has improved their health, whether you saw it in the news or an influencer video.

As you know, diet is crucial for maintaining health, and you are what you eat. Therefore, adopting a vegan diet has a backstory that many of us find astounding and want to learn more about.

However, can a plant-based diet actually improve your health? Is that all that it seems?

This article looks at the science underlying vegan diets’ possible advantages. And if you’re curious about what you can eat in your vegan diet journey, we’ll cover that, too.

What is a Vegan Diet?

Veganism is a lifestyle that aims to abstain from all animal abuse and exploitation, whether it be for clothing, food, or any other reason.

Veganism and vegetarianism are sometimes confused. They’re pretty much the same. A vegan diet, however, is more stringent than a vegetarian one.

Although they avoid eating meat, poultry, and fish, vegetarians frequently consume dairy products and eggs. Vegans abstain from all animal products.

This even applies to foods like honey that are produced by animals. For this reason, a vegan diet stays away from all animal products, such as dairy, eggs, and meat.

There are several reasons why people decide to adopt a vegan diet. These typically include ethical and environmental concerns, but they can also be motivated by a desire to enhance one’s health.

Health Benefits of a Vegan Diet

There are several health advantages to following a vegan diet. A vegan diet may be beneficial for those trying to control their weight.

Consuming vegan food may also help you keep your heart healthy. Additionally, this diet may increase your immunity and provide some protection against chronic illnesses.

Following are the health benefits of a vegan diet:

#1 Vegan Diet is Nutrient Rich

Making the switch to a vegan diet entails giving up meat and other animal products. You will become more dependent on other foods as a result.

When following a whole-food vegan diet, substitutes include:

• Whole grains
• Fruits
• Veggies
• Beans
• Peas
• Nuts
• Seeds

These foods can result in a higher daily intake of macro and micro  nutrients as they offer all the essential vitamins and minerals necessary for long and healthy life, provided they are well-planned.

According to several studies, vegan diets typically contain higher levels of fibre, antioxidants, and healthy plant compounds.

Additionally, they have higher levels of vitamins A, C, and E and potassium, magnesium, and folate. ^{[1] [2]}

#2 Vegan Diet for Weight Management

In an effort to manage weight, more and more people are switching to plant-based diets. Although there is no assurance following a vegan diet will result in weight management, there might be some compelling arguments for doing so.

Dairy, meat & eggs are calorie-dense foods compared to fruits & vegetables; limiting or avoiding them may lead to low calorie consumption and weight management.

Additionally, a vegan diet tends to be healthier because it contains fewer calories, less saturated fat, and more fibre. This makes it a feasible way for many people to control their weight.^[3]

However, whole, unprocessed plant-based foods like fruits, vegetables, whole grains, legumes, nuts, and seeds should be prioritised. These nutrient-dense foods can help with weight management because they are high in fibre, vitamins, and minerals.

Above all, ensure you get enough protein by including plant-based protein sources like seitan, tofu, tempeh, legumes, and plant-based protein powders.

#3 Vegan Diet Promotes Gut Health

Your body is home to trillions of microorganisms, including bacteria, viruses, and fungi, which comprise your microbiome.

It may surprise you that most of these microbes reside in your gut. Your microbiome’s diversity is diminished when you eat a Western diet high in red meat, saturated fats, and carbohydrates.

A diet that emphasises plant-derived foods is known as a plant-based diet. The following are staples of a vegan diet:

• Legumes—such as black beans, chickpeas, and lentils—are rich in iron, fibre, protein, and folate.
• Whole Grains: Quinoa, brown rice, and oats are good sources of fibre, complex carbs, and vital minerals like magnesium.
• Nuts and seeds (almonds, chia seeds, flaxseeds, etc.): High in protein, omega-3 fatty acids, and good fats.
• Leafy greens, such as collard, spinach, fenugreek, drumstick leaves, and kale, are excellent vitamin K, calcium, fibre, vitamin C, and iron providers.
• Plant-based milk with added calcium, vitamin D, and vitamin B12, including almond, soy, and oat milk.

This is a natural way to improve your gut health. ^[4]

#4 Vegan Diet Aids Digestion

Dietary fibre, also known as roughage, is a carbohydrate. It’s a component of the plant which is resistant to digestion by the enzymes in the human system. It is considered to be an essential component of your daily balanced diet.  

Fibre keeps constipation at bay and gives your stool more volume.

Consuming fibre-rich plant-based foods may help you have more regular bowel movements. In this sense, eating more plant-based foods—the mainstay of a vegan diet—helps with digestion. ^[5]

Don’t just track calories—find out how much fibre is in your foods. Yes, you heard it right. The “My Meal Plan” is a simple test with three steps.

It is created by ‘Aashirvaad Atta with Multigrains’ and a group of knowledgeable nutritionists to determine how much fibre you receive in your regular meals.

The test then provides a comprehensive meal plan that matches the necessary fibre intake while offering complete nutrition.

#5 Vegan Diet Manages Cholesterol

A vegan diet is thought to be excellent for controlling cholesterol levels. In general, plant-based diets can help prevent total cholesterol, LDL (“bad”) cholesterol, and even HDL (“good”) cholesterol.

This is mainly because a vegan diet drastically lowers saturated fat consumption.

Additionally, the high fibre content of plant-based diets may aid in binding to cholesterol in the digestive tract and reducing its absorption. It helps lower total and LDL cholesterol, thereby managing the risk of heart disease.  ^[6]

As discussed, the vegan diet staple includes fruits, vegetables, legumes, and whole grains, which are nothing but plant-based foods.

Vegan Nutrition

You could get all the nutrients you require from a well-planned vegan diet. Planning a balanced diet is more difficult for vegans since their food options are more restricted than those of vegetarians and meat eaters.

Focussing on diversity is the most excellent method to acquire all you need.

A balanced diet should include a variety of foods, such as whole grains, beans, nuts, seeds, fruits, vegetables, and dairy products made from plant sources that have been fortified.

Additionally, be sure to consume many foods that are abundant in nutrients that vegans are more prone to lack.

The following meals can help bridge the gaps:

#1 Vegan Sources Of Calcium

Calcium is necessary for numerous body processes, such as developing and maintaining healthy bones and teeth and supporting healthy muscles and nerves.^[7]

Dairy products like milk, cheese, and yoghurt provide the majority of calcium for non-vegans, although vegans can obtain it from various meals.

Vegans can get calcium from the following sources:

• Tofu 
• Orange juice fortified with calcium
• Soy yoghurt
• Plant-based milk
• Collard greens
• Almond milk
• Coconut milk
• Soy milk
• Turnip greens
• Tempeh
• Blackstrap molasses
• Dried fruits like figs, raisins, prunes, and dried apricots

#2 Vegan Sources Of Vitamin D

You need vitamin D as a nutrient to stay healthy. It facilitates the body’s absorption of calcium, one of the key components of healthy bones.

These nutrients help keep bones, teeth, and muscles healthy.^[8] The following sources of vitamin D are available to vegans:

• Fortified cereals
• Bread
• Plant-based milk
• Orange juice
• Sunlight is one of the best vitamin D sources; exposure to the sun for 10-15 minutes can help meet daily vitamin D requirements. Vitamin D helps increase the absorption of calcium in the bones.

#3 Vegan Sources Of Vitamin B12

Your body uses vitamin B12 for a variety of purposes. It helps your nerve cells operate and is essential for DNA synthesis and the production of red blood cells.

Many eat meat, fish, and dairy products to receive vitamin B12. Vegans may need to take a vitamin B12 supplement and have limited alternatives.

Vegans can obtain vitamin B12 from:

• Fermented Soy Beans (Tempe)    
• Plant-based milk and meat substitutes enriched with B12
• Unsweetened soy beverages fortified with vitamin B12
• Fortified cereals and breads
• Mushroom

Try our AASHIRVAAD Fortified Chakki Atta, which is enhanced with vital micronutrients such as vitamin B-12, folic acid, and iron to help fight against micronutrient deficiencies.

In addition to providing soft, delicious, and nourishing rotis, it guarantees you will meet your daily nutritional requirements.

#4 Vegan Sources Of Iron

The synthesis of red blood cells requires iron. 

Even though the body absorbs iron from plant-based foods less effectively than meat, a vegan diet can still contain a lot of iron.

Vegans can get iron from the following sources:

• Pulses
• Flour, and wholemeal bread
• Iron-fortified cereals for breakfast
• Leafy, dark green vegetables like spring greens, broccoli, and watercress
• Nuts and Seeds
• Dried fruits like figs, prunes, dates, and apricots

#5 Vegan Sources Of Omega-3 Fatty Acids

Omega-3 fatty acids are vital nutrients with numerous advantages, such as improved heart, brain, eye, mental health, and immune system function.

Consuming foods high in plant sources of omega-3 fatty acids can guarantee a balanced diet.

Vegan-friendly sources of omega-3 fatty acids include:

• Flaxseed (ground linseed) oil
• Rapeseed vegetable oil
• Chia seeds
• Hemp seeds with shells
• Walnuts
• Edamame (soybeans)
• Seaweed and Algae

Eating at least five servings of a range of fruits and vegetables daily, getting plenty of fibre, reducing your intake of foods high in saturated fat, and monitoring your salt intake are ways to manage Omega-3 fatty acids.

Foods to avoid

Vegans abstain from consuming any animal products or foods that contain animal ingredients. These consist of:

• Meat and poultry include organ meat, wild meat, quail, duck, goose, quail, beef, lamb, pork, veal, and horse.
• All kinds of fish, anchovies, prawns, squid, scallops, calamari, mussels, crab, lobster and more are considered seafood.
• Dairy includes milk, yoghurt, cheese, butter, and ice cream.
• Eggs from fish, quails, ostriches, chickens, and other animals.
• Products made by bees: royal jelly, honey, pollen, etc.
• Ingredients derived from animals include whey, casein, lactose, egg white albumen, gelatin, cochineal or carmine, isinglass, shellac, L-cysteine, vitamin D3 derived from animals, and omega-3 fatty acids derived from fish.

The Bottom Line

People may decide to follow a vegan diet for moral, environmental, or health-related reasons. The vegan diet may offer a number of health advantages and might be simple to follow. 

However, like with any diet, these advantages only materialise if you stick to them and base your diet more on nutrient-dense plant foods than highly processed ones.

Vegans should think about taking supplements, especially if their diet isn’t sufficient to satisfy their daily nutrient needs.

A dietician or nutritionist can help you determine whether a vegan diet is right for you.

You can schedule a consultation with our licensed dietitian to talk about changing your lifestyle to enhance your well-being. Together, you can make educated choices.

Frequently Asked Questions