The vegan diet is a food model based on the non-consumption of sentient animals, as well as the respect for them by avoiding the consumption of products produced by them. Thus, in a vegan diet we do not eat eggs, dairy products, meat, fish or seafood and we avoid the consumption of honey and the use of animal fur and leather for clothing.
What are the differences with respect to a vegetarian diet?
In the vegetarian diet it is possible to consume eggs or dairy products, honey or, in some cases they decide to opt for only one of these foods to supplement the diet. If you choose to eat eggs you will be ovo-vegetarian, if you only eat dairy you will be lacto-vegetarian. Those who consume both are ovo-lactovegetarians or, in general, vegetarians.
Is it possible to be healthy without animal foods?
It is important to be clear that a healthy diet is one that is based on plant foods and in which the frequent consumption of highly processed and ultra-processed foods is avoided. In the case of omnivores (which is the common population), meat, fish, eggs, dairy products and legumes are chosen as protein sources. In the case of vegetarians, the protein sources will be legumes and/or eggs and/or dairy products. In the case of vegans, the main source of protein is legumes.
All three dietary models can also benefit from other sources of vegetable protein such as tofu, textured soybeans, seitan or tempeh, which, although not very common in an omnivorous diet, can also be included. You will be healthy, in any case, avoiding foods for occasional consumption such as snacks, sausages (there are also vegan ones), pastries, cookies and sweets.
What are the main foods in a vegan diet?
As in any other diet, the foods we should prioritize are vegetables: greens, vegetables, fruits, whole grains. As a source of healthy proteins we have legumes and soy derivatives such as tofu, seitan, textured soy, heura, tempeh … In the case of fats, we will include in them olive oil and, sometimes, we will use coconut oil. Nuts, seeds and fruits such as avocado also provide healthy fats. Nuts can be crushed to make creams that can be used as spreads and, due to the characteristics of these foods, it is preferable to consume them toasted or soaked. What will not be done, as a general rule, is to take them with salt or fried.
It is interesting to include in the vegan diet sprouts and, in small quantities and if we do not have thyroid problems, we can also include seaweed. Otherwise, dairy products are replaced by their versions in drinks or yogurts or vegetable cheeses, of which the closest (nutritionally speaking) to dairy products are soy beverages and yogurts. Like dairy products, they are optional in the diet. However, if we are not going to consume them, it is necessary to check that the rest of foods provide us with the missing nutrients and, for that, it is good that if we have not grown up in a vegan family, we let ourselves be advised by a dietician-nutritionist to design our diet so that no nutrients are missing.
And most importantly, vegans must, yes or yes, must always take vitamin B12. It is not safe to rely on the diet to provide the necessary amount, so a supplement of cyanocobalamin (which is the active form of the vitamin) should be taken. As a general rule, 2000 mcg/week is sufficient and is usually taken in a single dose.
Ultra-processed foods should be avoided even if they are vegan: cookies, pastries (even homemade), snacks such as potato chips or similar, cold cuts, sausages, industrial hamburgers … because by their mode of production they provide an excess of unhealthy fats, salt, nonwholemeal flours and sugar. These are foods that, in excess, lead to common health problems in the West: overweight and obesity, cardiovascular problems, type 2 diabetes, etc. Let’s think that the objective of the food industry is not to take care of our health (as a general rule) but to detect “whims”.
For example, when an omnivore becomes a vegetarian or vegan, they want foods that are not found under this food model as such and this creates a market opportunity. Thus, vegan chorizo is no better, health-wise, than pork-derived chorizo and is not a food that should be consumed frequently. Another example is nut or legume creams such as peanut butter. In a healthy diet we would look for a peanut butter without added sugar, but it is true that in the supermarket there are more sugary (and unhealthy) versions than those made with 100% peanuts.