Your Ultimate Starter Guide: Everything you need to know about the vegan diet
World Vegan Month is upon us! And what better way to celebrate than by learning all about the Vegan diet?
Whether you want to challenge yourself for a few weeks, learn more about being vegan or even commit to a new lifestyle, we've created the ultimate guide with all you need to know about going vegan:
What is veganism?
There are many different ways to follow a vegan diet, however one thing that all vegans have in common is adopting a plant-based diet. Generally, a plant-based diet involves avoiding all animal foods including meat, chicken, fish, dairy, eggs and honey. Vegans also avoid animal-derived materials such as leather, products tested on animals and places that use animals for entertainment.
How do I start a vegan lifestyle?
Starting a vegan lifestyle may seem intimidating, however it can be fairly simple. The best way to start is to gradually reduce meat and meat-product consumption. The easiest way to start is by swapping and reducing consumption of animal-product clothing. Some common examples of products made with animal-derived materials include Leather, fur and feather stuffing.
Next, try swapping out any animal-derived products such as meat, eggs and dairy. Nowadays, there are many vegan alternative options available that have very similar flavours to meat products. You can also try and make your own vegan versions of your favourite dishes.
What does a typical vegan diet look like?
Typically, a vegan diet contains lots of plant-based foods and vegan versions of popular animal-derived products. Some of the most common vegan food swaps include:
- Swapping cow's milk for non-dairy milk
- Swapping meat and chicken with plant-based versions
- Consuming plant-based protein sources such as chickpeas, beans and lentils
You can even swap out your favourite exante products for some vegan options!
Explore our vegan range:
Things to know before going vegan:
Although going vegan is beneficial for your health and the environment (1), there are known risks associated with following a vegan diet, these include:
- Vegans are at higher risk of developing nutrient deficiencies: One of the most prominent sources of haemoglobin, which is a protein responsible for producing red blood cells is red meat. Because of the lack of red meat consumption, many vegans are at risk of developing iron deficiencies (2). Other vitamins that are less prominent in a vegan diet include: Omega-3, vitamin B12 and zinc.
- Increased processed food intake: Vegans are also at risk of a higher protein deficiency, and consuming large amount of processed fats and carbohydrates, due to the nutritional content of vegan meats available.
How to ensure you're getting enough nutrients on a vegan diet?
Contrary to popular belief, you still can get enough nutrients on a vegan diet. This includes consuming foods that are rich in vitamins and minerals, and adopting a diet with whole foods, such as leafy green vegetables, legumes and fibre-rich vegetables.
Our BURST low-calorie drinks are also a great option for increasing your vitamin and mineral intake, packed with a bespoke vitamin blend, each sachet provides 3-in-1 benefits to support hair, skin and nails**. We have recently launched a vegan, caffeine free range so you can enjoy the benefits on a plant-based diet.
Explore our BURST range:
Beginner Vegan Tips:
Looking to adopt a vegan lifestyle? Here are some of our top tips:
- Swap gradually: Switching to a vegan lifestyle can be overwhelming, one way to make it easier is by to start swapping your favourite foods and products gradually. Finding suitable alternatives that you are comfortable with can take time, so take as much time as you need to feel comfortable.
- Start supplementing: If you are on a vegan diet, but are not consuming enough nutrients or whole foods, we recommend supplementing essential vegan nutrients including vitamin B12, Zinc and Omega-3 to ensure you are consuming all the vitamins you need***.
- Experiment with recipes: One of the best ways to sustain a vegan diet is by experimenting and creating a vegan version of your favourite recipes.
Take home message:
Whether you are looking to challenge yourself, become climate conscious or adopt a new lifestyle; going vegan is a great step! Consuming a diet rich in wholefoods, nutrients and minerals is an easy and effective way to adopt a nutritious vegan diet.
FAQs:
- Is veganism healthy?If followed correctly, the vegan diet is very beneficial and has been involved in lots of research that has proven its effectiveness and numerous health benefits. Studies show that vegan diets can help reduce cardiovascular diseases such as high blood pressure, cholesterol and strokes (1).
- How do I get enough protein on a vegan diet?Consume your favourite plant-based sources of protein and consider consuming protein vegan shakes and products.
- What's the difference between being vegan and vegetarian?Although they sound similar, veganism and vegetarianism are actually quite different, whilst vegans do not consume any animal-derived products (Such as dairy, eggs and animal-derived clothing) vegetarians only refrain from consuming animal meats. Typically, vegetarians consume eggs, milk and dairy.
Have a question? We're all ears!
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*Low calorie as consumed
**Iron and Vitamin B12 contributes to the reduction of tiredness and fatigue. Biotin contributes to the maintenance of normal hair, and skin. Zinc contributes to the maintenance of normal hair, skin, and nails. Manganese and Vitamin C contribute to normal energy-yielding metabolism. Choline contributes to normal lipid metabolism.
