vegan

What can you eat as a vegan?

What can you eat as a vegan?

Vegans limit their diets to plant-based foods, forgoing any that originate from animals. If you’re considering a vegan diet, the food restrictions may seem daunting at first. But there’s a long list of foods vegans can eat, and following the diet — even for a short time — may pay off in benefits like weight loss and improved cardiovascular health, according to a 2014 study published in Nutrition Journal. Some nutrient deficiencies can occur on a vegan diet, so talk to a health-care provider about your nutritional needs if you embark on this regimen.

Foods That Vegans Eat:

Fruits and Vegetables

vegan food

Fruits rank high on the list of foods vegans can eat. You may need to adjust the way you eat them, however. On a vegan diet, all dairy foods are eliminated, including milk, cheese, butter, yogurt, cream, buttermilk and foods made from them. So, if you typically slice berries and banana into Greek yogurt for breakfast, you’ll need to switch to yogurt made from coconut or soy.

All vegetables are healthy choices for a vegan diet. Remember to balance your choices to get all the nutrients you need. For example, dark green veggies like kale, collards, broccoli and bok choy supply ample amounts of calcium. Serve steamed vegetables with a splash of sesame or sunflower oil instead of butter, and season them with onion or garlic and fresh or dried herbs — all of which are on the vegan menu. Finish your green salad with a vinaigrette made with olive oil, balsamic vinegar, mustard, and herbs.

 Legumes, Nuts, and Seeds

Getting ample protein can be a concern when you remove animal products like meat and eggs from your diet, but legumes offer plenty of low-fat, plant-based protein to vegans. Stock your pantry with chickpeas, lentils, adzuki beans, black beans, split peas, pinto beans, peanuts, navy beans and other varieties. Use them in soups, stews and the like, or serve them cold in salads. Peanut butter can act as the base for a delicious sauce for Asian-flavored dishes, and hummus is a good spread for veggie wraps. Soybeans are versatile additions to a vegan diet, too. Cut up baked tofu as a base for stir-fries, snack on edamame or scramble soft tofu with peppers and onions for an “omelet.”

Nuts and seeds are on your vegan diet list, providing healthy fats and protein. Choose an assortment, like almonds, walnuts, cashews, pistachios, hazelnuts, sesame seeds, sunflower seeds, flaxseeds, and pepitas. Remember that nuts and seeds are high in calories, so stick with a 1-ounce serving, and opt for raw or roasted, without added sweeteners or salt, for the best health.

Whole Grains

Vegans have a wealth of whole-grain foods to choose from, including whole wheat slices of bread and plates of pasta and grains like brown rice, bulgur, barley, millet, oats, quinoa, rye, spelled and wild rice. Again, how you serve them may shift once you go vegan. With pasta, forget cheese-based sauces and stick with vegetable-based ones, like a hearty puttanesca made with tomatoes, olives, onions, garlic, and capers. Add a dash of olive oil to your brown rice instead of butter, and serve it as the bed for a veggie-and-tofu stir fry. Enjoy your morning oatmeal or bran cereal with calcium-fortified soy or almond milk instead of cow’s milk.

Substitutions and Vegan Food Products

If you’re accustomed to using honey in your tea or coffee, try a little agave nectar, which comes from cactuses, instead. Nutritional yeast, a source of protein and B-complex vitamins, makes a good stand-in for cheese in some recipes. For a vegan-friendly dessert, enjoy a scoop of fruit sorbet after dinner. Dark chocolate may be a sweet option, too, but check the label and pick a brand that’s dairy-free.

Some companies manufacture vegan-friendly products, like vegan mayonnaise and whipped cream, and also offer vegan baked goods, “meat” patties and other frozen foods. As with any diet, the healthiest vegan regimen is one that focuses on whole foods rather than on processed food products with added salt and sugar. Excessive amounts of additives can undo the benefits of a vegan diet.

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