Veganism is generally looked upon as a highly restrictive diet that can be difficult to stick to in the long run.
The many doubts, confusions, and misconceptions around what to eat and what not to eat on a vegan diet only make matters worse for vegans.
Here is a comprehensive list of vegan foods that includes everything from fruits and vegetables to grains, legumes, nuts, and seeds.
What do vegans eat?
A vegan diet can be extremely versatile, varied, and nutritious. Here is the comprehensive list of vegan foods categorized according to food groups:
1. Fruits and vegetables
Fruits and vegetables make up the foundation of a vegan diet. Eating an abundance of fruits and vegetables is essential for vegans, as these are rich in vitamins, minerals, antioxidants, and phytonutrients.
Here is a list of fruits and vegetables you can add to your vegan diet:
Fruits: Apples, bananas, oranges, mangoes, kiwis, and grapes.
Vegetables: Broccoli, spinach, kale, peppers, carrots, beets, and potatoes.
2. Nuts and seeds
Nuts and seeds are a great source of protein, healthy fats, and essential vitamins and minerals.
Legumes are one of the richest sources of protein for people on a vegan diet. They are also rich in vitamins, minerals, dietary fiber, and antioxidants.
Here is a list of some vegan-friendly legumes:
Lentils: Red, brown, and green lentils
Beans: Black beans, kidney beans, dry beans, garbanzo beans, and pinto beans
Peas: Chickpeas, split peas, and green peas
4. Whole grains
Whole grains are a great source of complex carbohydrates, dietary fiber, and essential vitamins and minerals.
Here is a list of whole grains you can eat on your plant-based diet.
Brown rice
Buckwheat
Barley
Oats
Quinoa
Millet
Sorghum
5. Vegan dairy alternatives
Dairy products such as milk, cheese, and yogurt are an important part of many people’s diets. But vegans do not eat dairy products, so they have to look for plant-based alternatives.
Condiments and spices are rich in antioxidant, antibiotic, and antiviral properties. Here is a list of some vegan-friendly condiments, spices, and seasonings:
Condiments: Salt, olive oil, mustard oil, avocado oil, coconut oil, peanut oil, peanut sauce, tomato ketchup, tamari or rice-based soy sauce, vinegar, tomato sauce, maple syrup, and cashew cream.
Spices: Turmeric, cumin, garlic, chili powder, cinnamon, ginger, paprika, pepper, thyme, and ground ginger.
7. Bread and pasta
While bread is the most versatile staple food, pasta is one of the most loved Italian dishes. While you are on a vegan diet, you can still enjoy bread and pasta.
In order to get the most out of your vegan diet, it’s important to ensure that your portions are correct. Here is a guide to portion sizes for vegan foods:
1. Nuts and seeds
Portion size: 1 handful
How to add to your diet: Sprinkle on your salads and meals or eat them as a snack.
2. Protein foods like tofu, beans, and pulses
Portion size: Palm of your hand
How to add to your diet: Incorporate these foods into salads, sandwiches, stir-fries, and other dishes at least in one meal a day.
3. Carbs like cereal, rice, and pasta
Portion size: One fistful
How to add to your diet: Have a fist-sized portion of these foods in at least one meal every day.
4. Fruits and vegetables
Portion size: 2 cups of fruit, 2.5-3 cups of vegetables
How to add to your diet: Have at least one serving of fruit and three to four servings of vegetables in every meal.
Conclusion
Vegan diets are becoming increasingly popular and are associated with numerous health benefits. The right way to start your vegan diet is to consult your nutritionist or dietician to help you plan a balanced diet.
The key to a successful transition into a vegan diet is to ensure that you consume enough nutrient-dense foods. With enough information and careful planning, you can enjoy all the benefits of a healthy vegan diet.
A diet that promises weight loss without hunger? Is the Dukan diet a fad diet or a weight loss miracle? We try to answer some of your questions and serve up some delectable recipes on the side.
The vegan diet is often lauded for its health benefits, but there is some debate about whether or not food categories like fish and mollusks should be included in this diet.
Loaded in flavor and nutrients, vegan snacks can be as delicious as their counterparts. Here’s a list of the 30 best vegan snacks that satisfy any craving.
A diet from 2.5 million years ago? Well yes. That’s Paleo diet for you: An adaptation of the Paleolithic, hunter-forager human’s diet. Let’s see what’s in it for the evolved and sophisticated 21st-century dieters.
A heartwarming rice dish is something we all often crave for. However, some may hesitate to have it as they ponder upon the question, “is rice gluten free?” This article answers all your queries on rice and its gluten-free properties.
Vegan food may seem to offer limited options and choices. However, this article provides an extensive list of foods to help you plan a healthy vegan diet.
Our website services and content, and products are for informational purposes only. Our content does not constitute a medical consultation. See additional information.
var kadence_blocks_form_params = {"ajaxurl":"https:\/\/beactivefit.com\/wp-admin\/admin-ajax.php","error_message":"Please fix the errors to proceed","nonce":"a6c1c00da0","required":"is required","mismatch":"does not match","validation":"is not valid","duplicate":"requires a unique entry and this value has already been used","item":"Item"};
var kadenceConfig = {"screenReader":{"expand":"Expand child menu","expandOf":"Expand child menu of","collapse":"Collapse child menu","collapseOf":"Collapse child menu of"},"breakPoints":{"desktop":"1024","tablet":768},"scrollOffset":"0"};
var molongui_authorship_front_params = {"byline_prefix":"","byline_suffix":"","byline_separator":". Reviewed By ","byline_last_separator":" . \u2705 Reviewed By ","byline_link_title":"View all posts by","byline_dom_tree":""};