The Ultimate Guide to Going Vegan in 2021.
Are you thinking about going vegan in 2021? We’ve put together the ultimate guide on going vegan, including a typical day for a vegan diet.
In the US, the number of vegans has gone up from 0.4% to almost 3.5% in the last few years; that adds up to around 1 million people. Clearly, veganism is on the rise - and we’re excited to see it.
However, there’s a lot more that goes into a vegan diet than simply amping up a vegetarian one. This huge dietary switch needs to be done in a balanced and educated way.
And that’s why we’ve pulled together our ultimate guide on going vegan in 2021: from what the diet actually is, to its pros and cons, whether it actually is the healthier choice and how to build it into your daily diet, we’ve collated all the facts needed to help you make an informed decision.
What is a vegan diet?
The Merriam Webster dictionary defines ‘vegan’ as:
: a strict vegetarian who consumes no food (such as meat, eggs or dairy products) that comes from animals
: one who abstains from using animal products (such as leather).
Veganism excludes all animal products and by-products, with the aim of building a ‘cruelty-free lifestyle’.
What can’t vegans eat?
Meat and poultry products
Seafood
Honey
Gelatin
Lactose
Egg-based pasta
Butter, milk, yoghurt, ice cream, cheese
Eggs
What can vegans eat?
Vegetables
Fruit
Nuts and seeds
Grains
Potatoes
Non dairy cheese, milk, yoghurt and ice cream alternatives
Whole grains
Non egg based pasta and bread
Yeast and nutritional yeast
Soy products
Legumes
Meat alternatives (check for milk powder or egg in the recipe)
Although many foods now feature vegan labels and certifications, it’s always crucial to take a second look at the ingredients on the packaging. Something which may seem an obvious vegan product may contain a non-vegan product, such as milk powder, anchovies or honey!
What are the benefits of a vegan diet?
A plant-based diet can bring with it a whole host of benefits; both for your health and the world around you. When designed in a well-balanced, conscious way, a vegan diet can be one of the healthiest ways to live. That is because it relies on:
Plenty of fruit, vegetables, whole grains, beans and legumes
A diet that is typically higher in vitamins, minerals, fiber and phytochemicals
Food with lower cholesterol and saturated fats
Food with high levels of vitamin B1, C and E
This means that a vegan diet can be healthy for people of all ages from children and pregnant women right through to the elderly. The abundance of health benefits in a plant-based diet have been linked to a reduced risk of mortality from conditions including:
Type 2 diabetes
Heart disease
Obesity
Stroke
Hypertension
A plant-based diet is also recognised as one of the best ways to support the environment and, unsurprisingly, animal rights.
What are the negative effects of a vegan diet?
Anyone following a vegan diet will need to be extra vigilant about their consumption of iron, zinc, vitamin D, calcium and omega-3 fatty acids. While it is possible to get all the nutrients you need from a vegan diet, it does require more planning to ensure you are ticking all the boxes.
In particular, vegans are at a high risk of developing a vitamin B12 deficiency. If untreated, this can lead to weakness, fatigue, constipation and even potential neurological effects. There are no natural sources of B12 outside of meat and dairy, so those on a vegan diet may opt to take supplements.
Is a vegan diet healthy?
Yes - when planned correctly.
While plant-based diets will deliver a plethora of healthy fats, vitamins and fibers, there are some nutrients you will need to keep a close eye on. These nutrients are found more readily in meat, seafood and dairy; it’s therefore crucial that you plan your meals accordingly to ensure you are still enjoying food packed with the same level of the following nutrients:
Iron.
Iron can be found in dark leafy greens and dried beans. A handy tip to boost your body’s absorption of iron is by eating lots of vitamin-C rich foods alongside the iron heavy ones - for example, a drizzle of lemon juice over your portion of kale.
Calcium and vitamin D.
When you hear calcium, chances are you immediately think of dairy. However, calcium and vitamin D can also be found in dark leafy greens, non-dairy milks, tofu, cereal and orange juice.
Protein.
One of the biggest myths about vegan diets is that they lack protein. The truth is, there are endless ways to obtain the necessary protein needed for a healthy diet outside of meat-based products. For example, legumes, nuts, tofu, nutritional yeast, russet potatoes, seitan, tempeh and beans all have high levels of protein and will keep your intake where it needs to be.
Omega-3 fatty acids.
You don’t need to eat fish to enjoy a diet bursting in omega-3 fatty acids. You will also find these healthy fats in avocados, tofu, soy beans, plant oils, walnuts and flaxseeds.
Vitamin B12.
We’ve already mentioned B12, and it is probably the hardest nutrient to build into a vegan diet. However, you can find it in fortified foods - including your breakfast cereals and snack bars - or as a daily supplement.
Is a vegan diet expensive?
Another common misconception about vegan diets is that they are considerably more expensive than a meat-based diet. The opposite is actually true.
While soy products and nondairy alternatives aren’t cheap, they certainly cost less than your typical meat and seafood items. Plus, items such as beans, rice, fruit and vegetables add up to far less than a grocery list packed full of meat and dairy.
There may be certain kitchen stapes - like nutritional yeast and certain herbs and spices - that you need to stock up on, but once you’ve got them you will constantly have them to hand to add flavour and protein to your new favourite plant-based meals.
Is a vegan diet better for the environment?
There really is no argument about this one; a vegan diet is far better for the environment. In fact, research has suggested that eating a vegan diet could be the ‘single biggest way’ to reduce your environmental impact on the earth, with a study by the University of Oxford saying that cutting meat and dairy could reduce an individual’s carbon footprint from food by up to 73%.
This is due to the fact that the meat and dairy industry:
Can cause deforestation and forest fires
Contributes to climate change, largely due to animal methane emissions
Uses up higher levels of fossil fuels than the plant-based industry
Has high levels of water consumption
The UN has even urged people to move to a vegan diet, as it is “essential to saving the world from hunger, poverty and climate change”.
What could a typical day look like for a plant-based diet?
“What can you even eat as a vegan?”
If you’re a vegan, chances are you’ve heard that question a thousand times. But, for anyone who is still unsure about what a typical vegan diet would look like, we’ve created a ‘day in the life of a plant-based individual’.
Breakfast.
Coconut yoghurt, chia seeds, berries and nuts
Avocado, almond milk, mango, lime and agave smoothie
Scrambled tofu on wholemeal toast
Lunch.
Whole grain pasta with soy meatballs and a crunchy green salad
Guac wrap, with avocado, carrots, red cabbage, beets, tofu and all the delicious spices and dressing
Vegan salad bowl, including staples like brown rice, dark leafy greens, hummus, beans and seitan.
Dinner.
‘Mac and cheese’ with nutritional yeast and dark leafy greens
Sweet potato and black bean curry with cauliflower rice
Curried tofu wraps with a red cabbage relish
Snacks.
Avocado on toast topped with fresh lemon juice and chilli flakes
Kale or avocado chips
Homemade hummus with raw vegetable sticks
Whether you choose to take a flexitarian, vegetarian or vegan diet, it is important to do so in a way that will support your health and wellbeing. While we hope this guide will aid your decision, it is far from exhaustive - take the time to read up on the changes you will need to make to your personal diet and whether these changes are realistic before making any switch.