Is the vegan diet actually healthy?

Taking stock. The account presented above shows that vegan diets can fulfil all the nutritional requirements that are needed to support good health . Nutrients that present particular concerns are vitamin B12 and omega-3 fatty acids as few vegan foods that are currently used for human consumption contain these.

What is the downside of a plant-based diet?

While a well-balanced plant-based diet can provide a wide range of nutrients, certain essential nutrients are more abundant in animal-derived foods. Plant-based diets can sometimes lead to nutritional deficiencies such as vitamin B12, iron, zinc, calcium, and omega-3 fatty acids .

People who follow a vegan diet don't eat any animal foods, including dairy, eggs, and honey . About 3% of Americans follow a vegan diet. Their reasons for eating this way vary. Some vegans do it to improve their health, as research shows that a plant-based diet could lower the risk of certain diseases.

What not to eat on a vegan diet?

Vegans avoid eating animal flesh and animal by-products. These include meat, poultry, fish, dairy, eggs and foods made by bees.

Is vegan healthier than meat?

Vegetarians and vegans typically have lower body mass index, serum low-density lipoprotein (LDL) cholesterol and blood pressure than comparable regular meat-eaters , as well as lower bone mineral density.

Can I eat cheese on a plant-based diet?

Following a plant-based diet means saying goodbye to all animal products — including lean meat and dairy products such as milk, yogurt, cheese and ice cream.

Is peanut butter vegan?

The bottom line. Most types of peanut butter are free of animal products and can be enjoyed as part of a vegan diet . However, some varieties are made in facilities that also process animal products or contain refined sugar that was produced using bone char or non-vegan ingredients like honey or fish oil.

Can vegans eat butter?

Traditional butter is made with churned milk or cream, which usually comes from cows (but it can also come from other animals like goats), and that's why it's not vegan . Many people also use margarine, which is similar to butter in texture and color, but it's usually made with plant-based fat instead of animal fat.

What are 5 potential drawbacks of following a vegan diet?

Potential Nutrient Deficiencies — A vegan diet may lack certain essential nutrients such as vitamin B12, iron, calcium, omega-3 fatty acids, and protein. It's crucial to carefully plan your diet to ensure you get all necessary nutrients.

What are the rules for the 7 day vegan challenge?

No meat, poultry, seafood, dairy or eggs for 7 days (any 7 straight days) . Announce to your friends, family, followers that you're doing the challenge. Add your name to the list of Challengers. Use the recipes/meal plans on this site if you like.

What is a Level 5 vegan diet?

Level 5 vegan Level 5 vegans also avoid all animal-derived products such as eggs, dairy products, meats, fish and seafood, and will also avoid any food products where accidental traces of animal products may feature . They will also avoid leather, gelatin, and some food colourings.

The vegan diet (2024)

A vegan diet is based on plants (such as vegetables, grains, nuts and fruits)and foods made from plants.

Vegans do not eat foods that come from animals, including dairy products and eggs.

Healthy eating as a vegan

You can get the nutrients you need from eating a varied and balanced vegan diet including fortified foods and supplements.

For ahealthy vegan diet:

eat at least 5 portions of a variety of fruit and vegetables every day
base meals on potatoes, bread, rice, pasta or other starchy carbohydrates (choose wholegrain where possible)
have some fortified dairy alternatives, such as soya drinks and yoghurts (choose lower-fat and lower-sugar options)
eat some beans, pulses and other proteins
eat nuts and seeds rich in omega-3 fatty acids (such as walnuts) every day
choose unsaturated oils and spreads, and eat in small amounts
have fortified foods or supplements containing nutrients that are more difficult to get through a vegan diet, including vitamin D, vitamin B12, iodine, selenium, calcium and iron
drink plenty of fluids (the government recommends 6 to 8 cups or glasses a day)

If you choose to include foods and drinks that are high in fat, salt or sugar, have them less often and in small amounts.

See The Eatwell Guide for more information about a healthy diet.

The Eatwell Guide applies to vegetarians, vegans, people of all ethnic origins andthose who are a healthy weight for their height, as well as those who are overweight.

Getting the right nutrients from a vegan diet

With good planning and an understanding of whatmakes up a healthy, balanced vegan diet, you can get all the nutrients your body needs.

If you do not plan your diet properly, you could miss out on essential nutrients, such as calcium, iron,vitamin B12, iodine and selenium.

Vegans who are pregnant or breastfeeding

During pregnancy and when breastfeeding, if you follow a vegan diet you'll need to make sure you get enough vitamins and minerals for your child to develop healthily.

Find out more about a vegetarian and vegan diet while pregnant.

If you're bringing up your baby or child on a vegan diet,you need to ensure they get a wide variety of foods to provide the energy and vitamins they need for growth.

Vegan sources ofcalcium and vitamin D

Calcium is needed to maintain healthy bones and teeth.

Non-vegans get most of their calcium from dairy foods (milk, cheese and yoghurt), but vegans canget it from other foods.

Good sources of calcium for vegans include:

green, leafy vegetables such as broccoli, cabbage and okra, but not spinach (spinach does contain high levels of calcium but the body cannot digest it all)
fortified unsweetenedsoya, pea and oat drinks
calcium-set tofu
sesame seeds and tahini
pulses
brown and white bread (in the UK, calcium is added to white and brown flour by law)
dried fruit, such as raisins, prunes, figsand dried apricots

A 30g portion of dried fruit counts as 1 of your 5 A Day, butshould be eaten at mealtimes, not as a snack between meals,to reduce the impact of sugar on teeth.

The body needs vitamin D to regulate the amount of calcium and phosphate in the body. These nutrients help keep bones, teeth and muscles healthy.

Good sources of vitamin D for vegans include:

exposure to sunlight, particularly from late March/early April to the end of September – remember to cover up or protect your skin before it starts to turn red or burn
fortified fat spreads, breakfast cereals and unsweetenedsoya drinks (with vitamin D added)
vitamin D supplements – everyone should consider taking a daily supplement during autumn and winter, because it's difficult to get enough from food alone

Read the label to ensure the vitamin D used in a product is not of animal origin.

Vegan sources ofiron

Iron is essential for the production of red blood cells.

A vegan diet can be high in iron, although iron from plant-based food is absorbed by the body less wellthan iron from meat.

Good sources of iron for vegans are:

pulses
wholemeal bread and flour
breakfast cereals fortified with iron
dark green, leafy vegetables, such aswatercress, broccoli andspring greens
nuts
dried fruits, such as apricots, prunes and figs

Vegan sources ofvitamin B12

The body needs vitamin B12 to maintain healthy blood and a healthy nervous system.

Many people get vitamin B12 from animal sources, such as meat, fish and dairy products. Sources for vegans are limited and a vitamin B12 supplement may be needed.

Sources of vitamin B12 for vegans include:

breakfast cereals fortified with B12
unsweetened soyadrinks fortified with vitaminB12
yeast extract, such as Marmite, and nutritional yeast flakes which arefortified with vitamin B12

Vegan sources of omega-3 fatty acids

Omega-3 fatty acids, primarily those found in oily fish, can help maintain a healthy heart and reduce the risk of heart disease when eaten as part of a healthy diet.

Evidence suggests that plant sources of omega-3 fatty acids may not have the same benefits in reducing the risk of heart disease as those in oily fish. But you can help to ensure a balanced diet by eating rich plant sources of omega-3 fatty acids.

Sources of omega-3 fatty acids suitable for vegans include:

ground linseed (flaxseed) oil
vegetable (rapeseed) oil
chia seeds
shelled hemp seeds
walnuts

You can also look after your heart by eating at least 5 portions of a variety of fruit and vegetables every day, eating plenty of fibre, cutting down on food that's high in saturated fat, and watching how much salt you eat.