How to be the Healthiest Vegan Possible
Read this if you've just transitioned or are thinking about transitioning to a vegan diet...
- Written by Shani Kaplan
Vegan.
This word may have not too long ago, felt like a very alien word to most. And if someone had then said they were vegan, you probably would have suspected they were living in a campervan whilst travelling through Australia in their tie-dye clothing with dreadlocks in-tow. But in the last 5 years, it has become one of the most talked-about words/diets/lifestyles around. There is now a huge amount of documentaries, podcasts, YouTube videos, and books available speaking of the benefits of a vegan diet; and the reason for this almost cult-like following, usually stems from two main reasons: ethical and/or health.
Whilst there are still many that are completely against the idea of it and vow to eat meat forever, chances are, you probably know someone who you’d never have guessed would stop consuming their beloved meat or cheese and is now chewing your ear off about veganism.
Veganism, unlike the plant-based diet (which we have recently covered here), means cutting out anything that is derived from animals. This includes all meat, poultry, fish, eggs, dairy, honey etc.
According to Mintel, the UK market for meat-free foods was reportedly worth £740m in 2018, up from £539m 3 years prior[1]. With this growth in the market, most restaurants will now have the notorious (v) for vegan next to their dishes and there are many dedicated cafes and snack foods catered towards vegans. UK fast-food stores have vegan foods available, and many supermarkets are now filled with vegan products; some (like Waitrose) are even boasting a vegan aisle!
But is veganism healthier?
This is the huge worldwide debate right now. Even amongst those in the medical and science fields! We plan on delving into this in future blogs, but for today, we are focusing on how you can be the healthiest vegan if you are making the transition, or already have; or, like many others, you just want to add some "Meatless Mondays" into your routine.
So, vegan means no meat, cheese or ice cream, so it must be healthy, right? Well no, not exactly. Let’s first look at how veganism can be unhealthy with a list of these vegan food examples:
#1 Starchier carbs like bread, pasta, potato fries, potato chips, crackers, some biscuits (like Oreos!)
#2 Fast foods now (as we mentioned above) like burgers and faux meat products
#3 Confectionary made vegan, like ice cream, lollies and vegan chocolate
You can really make an unhealthy version of anything. By default, though, many of the world’s healthiest foods are vegan. Just think - all vegetables, legumes, fruits, nuts and seeds are vegan! However, when people first transition to veganism, it is easy to get caught up in all the delicious processed foods available in an attempt to fill the void that palatable dairy and meat had once filled. Although in doing so, you can easily over-consume the foods above which have little to no nutritional value, and miss some key nutrients that are essential for your body to run smoothly.
Make sure to follow these rules to keep your body functioning at its best:
#1 Get enough protein in your diet - Protein targets are easy to meet when animal products are within a diet. Meat, poultry, seafood and yoghurt, for instance, are made up of high amounts of protein. When restricting these items, you need to become more mindful of ensuring protein targets are reached. High protein vegan foods include: tofu, tempeh, legumes, hemp seeds and vegan protein powder of course.
#2 Get enough fat in your diet - Again, it is very easy to load up on obvious vegan foods like starches, fruits, and vegetables; but adequate fat intake can get overlooked. Some great sources of fats to consider are- nuts and nut butters; seeds like chia, flax, sesame, pumpkin etc; avocado; coconut; and olive oil
#3 Eat nutritious carbs - Eat lots of colourful, vitamin-rich vegetables and fruits rather than picking from the beige category of carbs! The reason for this is obvious I am sure!
#4 Get your blood levels checked - consult your doctor. As deficiencies in B12, iron, omega 3 fatty acids, and calcium are more common amongst vegans, it is important that you are checking your levels and eating vegan fortified foods and supplementing if need be.
#1 Get enough protein in your diet - Protein targets are easy to meet when animal products are within a diet. Meat, poultry, seafood and yoghurt, for instance, are made up of high amounts of protein. When restricting these items, you need to become more mindful of ensuring protein targets are reached. High protein vegan foods include: tofu, tempeh, legumes, hemp seeds and vegan protein powder of course.
#2 Get enough fat in your diet - Again, it is very easy to load up on obvious vegan foods like starches, fruits, and vegetables; but adequate fat intake can get overlooked. Some great sources of fats to consider are- nuts and nut butters; seeds like chia, flax, sesame, pumpkin etc; avocado; coconut; and olive oil
#3 Eat nutritious carbs - Eat lots of colourful, vitamin-rich vegetables and fruits rather than picking from the beige category of carbs! The reason for this is obvious I am sure!
#4 Get your blood levels checked - consult your doctor. As deficiencies in B12, iron, omega 3 fatty acids, and calcium are more common amongst vegans, it is important that you are checking your levels and eating vegan fortified foods and supplementing if need be.
Nutritious protein-packed meal ideas:
Breakfast:
#1 Porridge with nut butter; nut milk; and hemp, chia, or flax seeds.
#2 Toast with avocado, hummus + any vegetables of choice. We like tomato, rocket + roast vegetables. Sprinkle hemp seeds and pumpkin seeds on top for extra protein!
#3 Vegan protein smoothie or smoothie bowl with nut butter and nut milk + any fruit. We like berries and/or banana
#4 Scrambled tofu with herbs and spices on toast, or with roast pumpkin/ sweet potato + roasted vegetables. We love courgette, aubergine, onion, spinach, tomato and mushroom.
Breakfast:
#1 Porridge with nut butter; nut milk; and hemp, chia, or flax seeds.
#2 Toast with avocado, hummus + any vegetables of choice. We like tomato, rocket + roast vegetables. Sprinkle hemp seeds and pumpkin seeds on top for extra protein!
#3 Vegan protein smoothie or smoothie bowl with nut butter and nut milk + any fruit. We like berries and/or banana
#4 Scrambled tofu with herbs and spices on toast, or with roast pumpkin/ sweet potato + roasted vegetables. We love courgette, aubergine, onion, spinach, tomato and mushroom.
Lunch/ dinner:
#1 Lentil or chickpea salad with avocado, choice of raw or roasted vegetables, and seeds; finished with a hummus or tahini-based dressing for extra protein.
#2 "Buddha bowl" - which is a bowl filled with a mix of foods. We love quinoa or rice as a base; tofu or tempeh as our protein source; lots of roast and raw, colourful vegetables; with a tahini, miso or sesame dressing.
#3 Vietnamese rice paper rolls with tofu. A great Summer option! Make your own rice paper rolls filled with carrot; cucumber; cabbage; and tofu; with herbs and a peanut-butter dipping sauce.
#4 Tofu/lentil/chickpea curry with lots of vegetables in a coconut base, served with a side of rice.
Snacks ideas:
#1 Hummus with vegetable sticks
#2 Apple or banana with 1 tbsp nut butter
#3 A handful of nuts and seeds
#4 A vegan protein shake or bar
We hope this helps you ensure you are the healthiest possible in your journey towards health! Whatever diet you choose to follow, we want to help you feel your absolute best.
- Truth Team
Shani Kaplan
Shani Kaplan is a contributing writer for Truth Origins. She combines her knowledge gained from working within the fitness/wellness industry in Sydney and London for the last seven years as a Personal Trainer, and class instructor, with her addiction to research due to her BA in Business Marketing. Shani loves martial arts, resistance training, dance and yoga, nutrition, travel, design, photography, and art.
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