The vegan diet is gaining popularity as more and more people choose to go vegan for ethical, environmental, or health reasons. The difference between a vegan and vegetarian diet lies in the exclusion of animal products. Vegans avoid all meat and animal products, while vegetarians avoid meat, poultry, fish, and seafood.

What foods do vegans avoid?
Foods that vegans avoid include any animal foods and any foods that have ingredients from animals. These foods consist of:
Meat and poultry
Fish and seafood
Dairy
Eggs
Bee products, such as honey, bee pollen, and royal jelly,.
Animal-based ingredients include whey, casein, lactose, egg white albumen, gelatin, cochineal or carmine, isinglass, shellac, L-cysteine, animal-derived vitamin D3, and fish-derived omega-3 fatty acids.

What foods do vegans eat?
There are plenty of plant-based options to replace animal products. These options include:
Tofu, tempeh, and seitan, which are great protein-rich alternatives to meat, fish, and eggs.
Legumes such as beans and lentils
Nuts and nut butter
Seeds
Calcium-fortified plant milk and yogurt
Algae
Nutritional yeast
Whole grains and cereals
Sprouted and fermented plant foods
Fruits and vegetables

Health benefits
Vegan diets have been shown to contribute to weight loss. Vegans typically have a lower body mass index (BMI) and are generally thinner compared to non-vegans. The weight-loss benefits of vegan diets may not solely be attributed to diet alone but also to other factors like physical activity and overall healthier lifestyle choices. However, numerous studies have found that vegan diets are more effective for weight loss compared to other diets, even when controlling for external factors. Interestingly, this advantage remains even when comparing vegan diets to whole-food diets recommended by reputable organizations. Researchers have also observed that participants on vegan diets tend to lose more weight than those on calorie-restricted diets, even when they are allowed to eat until they feel full. This could be due to the higher dietary fiber intake in vegan diets, which promotes a feeling of fullness.

Vegan diets can also help manage blood sugar and reduce the risk of type 2 diabetes. Studies have shown that vegans have lower blood sugar levels, better insulin sensitivity, and a significantly lower risk of developing type 2 diabetes compared to non-vegans. Moreover, vegan diets have been found to lower blood sugar levels in individuals with diabetes up to 2.4 times more than diets recommended by various health organizations.

Furthermore, vegan diets can improve heart health. Studies show that vegans have a lower risk of high blood pressure and heart disease. Research also indicates that vegan diets are better at lowering blood sugar and cholesterol compared to other diets. Lowering blood pressure, cholesterol, and blood sugar can reduce the risk of heart disease. Additionally, vegan diets offer other health benefits such as lower cancer risk, reduced arthritis symptoms, improved kidney function, and potential Alzheimer’s disease risk reduction. However, more research is needed to confirm these benefits.

Risks of a Vegan Diet
It’s important for everyone to follow a well-planned diet that includes nutrient-rich foods instead of processed ones. However, vegans who don’t plan their diets properly are at a higher risk of certain nutrient deficiencies. Studies have shown that vegans may have lower levels of vitamin B12, vitamin D, omega-3s, iodine, iron, calcium, and zinc in their blood. This can be a concern for everyone, but especially for children, pregnant women, and nursing mothers. Your genetics and gut bacteria can also affect how well you absorb nutrients from a vegan diet. To reduce the risk of deficiencies, focus on eating whole plant foods instead of processed vegan foods. Include fortified foods like those with calcium, vitamin D, and vitamin B12 in your daily meals. To improve iron and zinc absorption, try fermenting, sprouting, and cooking your foods. Using iron-cast pots and pans, avoiding tea or coffee with meals, and combining iron-rich foods with vitamin C sources can also help. Adding seaweed or iodized salt to your diet can ensure you get enough iodine. Furthermore, omega-3-rich foods such as chia seeds, hemp, flaxseeds, walnuts, and soybeans are great sources of ALA.

Supplements to consider
For vegans, getting enough nutrients can sometimes be a challenge. If you’re struggling to meet your daily requirements through food alone, there are certain supplements that can be really helpful:
Vitamin B12: The cyanocobalamin form of vitamin B12 is the most commonly studied and works well for most people.
Vitamin D: Look for vegan-friendly forms like D2 or vegan D3, which are made by companies like Nordic Naturals.
EPA and DHA: These essential fatty acids can be sourced from algae oil, making them suitable for vegans.
Iron: Only take an iron supplement if you have a confirmed deficiency. Too much iron from supplements can have negative health effects and interfere with the absorption of other nutrients.
Iodine: You can either take an iodine supplement or simply add 1/2 teaspoon of iodized salt to your daily diet.
Calcium: It’s best to take calcium in doses of 500 mg or less at a time for optimal absorption. Avoid taking calcium supplements at the same time as iron or zinc supplements, as it may reduce their absorption.
Zinc: Look for zinc gluconate or zinc citrate forms of this supplement. Avoid taking it at the same time as calcium supplements.

Remember, it’s always a good idea to consult with a healthcare professional before starting any new supplements to ensure they’re right for you.

Sources:
https://www.healthline.com/nutrition/vegan-diet-guide#sample-menu
https://www.healthline.com/nutrition/vegan-diet-benefits#lose-excess-weight
https://www.heartfoundation.org.nz/wellbeing/healthy-eating/nutrition-facts/plant-based-vegetarian-vegan-diets