Diet for Vegans

The vegan diet excludes all animal products. Vegans do not eat meat, poultry, fish, cheese, butter, milk or eggs. Many also exclude honey, which comes from bees. This may sound as if vegans can't possibly eat very much, but there are plenty of animal-free foods to choose from. These include vegetables, fruits, avocado, beans, nuts, nut butter, soy products, grains, cereals, some dark chocolates and nondairy ice cream.

Misconceptions

Because the vegan diet is so restrictive, many think of it as a good weight-loss diet. This is not necessarily the case. High-calorie vegan foods include increasingly available vegan desserts, fried tofu, fried falafel, peanut butter, margarine, snack chips and french fries. Vegans can also make unhealthy decisions by choosing white pasta, white rice or jumbo bagels over whole-grain products.

Benefits

A vegan diet excludes almost every major source of unhealthy, saturated fat. A healthy vegan diet will replace these foods with low-calorie, nutrient-dense and high-fiber fruits, vegetables and beans. Nuts, another vegan staple, are high in calories per ounce, but they provide heart-healthy unsaturated fat as well as protein. The widely recommended omega-3 fatty acids, usually associated with cold-water fish, also have vegan sources: flax seed, hemp seed, walnuts and tofu. Many vegans consider these sources superior because they do not come with the risks associated with seafood, such as mercury contamination.

Risks

A poorly planned vegan diet may be deficient in vitamin B12, protein, calcium or iron. These problems can be avoided by eating a wide range of healthy, whole foods--the same advice given to meat and dairy eaters. Dark leafy greens and broccoli are rich in both calcium and iron. Nuts, seeds and beans provide protein and iron. Vegan sources of vitamin B12 include nutritional yeast and fortified foods such as soy milk or cereal. If you do not consume these foods often, you may want to add a vitamin and mineral supplement to your diet.

Tips

Transitioning to a vegan diet can be difficult at first, especially if you are accustomed to eating out or grabbing a quick bite while on the run. To help yourself make better choices, plan ahead and go grocery shopping regularly. Keep your refrigerator and cupboard packed with nuts, nut butter, seasoned tofu, tempeh, hummus, avocado, whole grain breads, pre-chopped vegetables, sprouts, fresh fruit, frozen entres, veggie burgers and canned or frozen beans. With a little practice, you will probably find that making your own lunch or breakfast is quicker than waiting in line at fast-food restaurants and convenience stores.

Potential

Many researchers are examining how a vegan diet can help prevent or manage symptoms associated with diabetes and PCOS (polycystic ovary syndrome). Both of these disorders involve insulin resistance, which means the body cannot properly use insulin to deliver blood sugar to cells. Insulin resistance increases a person's risk for heart attack, stroke and obesity. This makes a healthy diet crucial for individuals with diabetes or PCOS. Standard dietary guidelines for these disorders recommend a plant-based diet with limited amounts of saturated animal fat and plenty of whole grains, fresh fruit, beans, lean protein and vegetables. A typical vegan diet scores high for compliance with these guidelines.