Vegan Food: What can vegans eat & What can't vegans eat?

If this is your first time, a vegan diet can be quite confusing. This is especially true if you have vegan guests coming home. When it comes to going vegan or having a vegan party at home, you need to have a proper idea of what foods vegans eat and what they cannot.

Find grocery stores or farmer's markets near you that sell fresh food. Also, the grocery store's bulk section is a great place to go nuts without breaking. Chickpeas, black beans, and lentils, among others, can be bought dried or in a can. They are healthy, full of protein, and will make you feel full.

For example, vegan ice cream and cheese can be a bit more expensive than their animal-based counterparts. However, these things are a treat that we occasionally give ourselves. You can also do many of these things yourself if you don't want to spend too much money. Most of the time, it is easier and healthier to make your version of dish.

Vegan vs. Plant-Based: Understanding the Difference

Before we talk more about the food, we should talk about the big "vegan vs. plant-based" topic.

What does each of these words mean, and how are they different?

Let's start with the word "vegetarian," which is used much more often and is often the first-word people hear about veganism.

A vegetarian doesn't eat meat or fish but does eat dairy, eggs, cheese, and other animal products that don't contain meat.

Most of the time, the word "vegan" is used to describe someone who doesn't eat or use animal products out of moral concerns, such as animals, the environment, or other similar things.

People who follow a "plant-based diet" usually don't eat animal products or eat them much less often for health reasons. For some, it means a diet with no animal products at all.

"Plant-based" is a way of eating, while "vegan" is a way of living.

Even so, at BeVeganism, we try to use language that is as welcoming as possible. People who eat or follow a vegan diet, so when they talk about their eating habits, use the term "plant-based" to mean "vegan."

What do vegans eat when they wake up in the morning?

There are a lot of vegans food options for eating breakfast options. You can stick to the basics, like cereal, toast, bagels, or oatmeal, or try something different, like a fruit smoothie.

If you want something more filling, try these easy banana pancakes or this delicious breakfast tofu (perfect for breakfast sandwiches).

Here is what can vegans eat.

Fruits

Fruits
  • Fruits can be a great alternative to animal foods.
  • Fruits contain all the essential vitamins, nutrients, minerals, fibers, and antioxidants required for the human body.
  • Not just this, fruits contain a lot of water, which keeps the body hydrated.
  • Mashed bananas are an excellent substitute for eggs in baking recipes like cakes.
  • Since vegans do not eat dairy-based ice-cream, banana ice-cream is a great substitute for it. Banana ice-cream is a blend of frozen bananas until they become smooth.
  • For those vegans looking for a meaty flavor, jackfruit is a great alternative.
  • Citrus fruits like oranges, limes, lemons, and others are a rich source of vitamin C.
  • In addition to this, other fruits like watermelon, pomegranate, bananas, apples, kiwi, strawberry, blueberry, raspberry, etc. are also healthy and nutritious for vegans.

Vegetables

Vegetables
  • Although vegetables are not the tastiest, they are highly nutritious, perhaps the most on planet Earth.
  • Even though vegetables are not particularly tasty, they can be converted into the tastiest dishes with some useful tips and tricks.
  • Vegetables are rich in iron, calcium, and minerals, making them ideal alternatives for animal foods.
  • Green leafy and cruciferous vegetables like cabbage, broccoli, Brussels sprouts, and others are great for vegans.
  • Also, spinach, turnip greens, mustard greens, and kale are green vegetables that have a lot of vitamins.
  • Potatoes, tomatoes, carrots, and zucchini can also be used in various dishes.

Legumes

Legumes
  • Legumes are a type of bean found in plants of the Fabaceae family.
  • When vegans consume legumes, they don't have to worry about their protein intake even if they are not consuming animal-based sources of proteins like meat, eggs, milk, and fish.
  • Legumes contain tonnes of proteins. Lentils contain 25.8 g of plant proteins per 100 g.
  • Legumes are a great alternative to animal products.
  • Not just proteins, legumes are also rich in iron, fibers, calcium, potassium, zinc, and antioxidants.
  • Legumes like lentils, beans, soybeans, chickpeas, and peas are great substitutes for meat and other animal-derived foods.

What vegan foods can be made at home?

Now that plant-based milk and meat substitutes are easy to find, almost any dish can be made in the comfort of one's kitchen. You have to find the right products to use instead of the ones that have ingredients that aren't vegan. For example, you can use tofu instead of paneer and almond, rice, or soy milk instead of milk. You can also use tasty vegan alternatives to ghee, butter, cheese, mayonnaise, and meat that are also good for your health.

Nuts

Nuts
  • Nuts are essential for people who have adopted a vegan lifestyle.
  • Nuts are nutritionally rich, containing most of the vitamins, nutrients, and minerals that the human body needs.
  • They are also a great source of iron, fiber, magnesium, zinc, and vitamin E.
  • They also contain antioxidants and other useful plant-based compounds.
  • In addition to consuming nuts directly, you can also use them to make delicious nut butters or vegan cheese.
  • The healthiest nuts to eat for vegans are almonds, Brazil nuts, Walnuts, Peanuts, Cashew Nuts, and Pistachios.

Cereals and whole grains

Cereals and whole grains
  • Whole grains and cereals are a key component of the vegan diet.
  • Whole grains and cereals are rich in fiber and a good source of complex carbohydrates, vitamin B complex, iron, magnesium, phosphorus, zinc, and selenium.
  • Barley, wheat, corn, amaranth, quinoa, and oats can be used to make filling and flavourful dishes. They can also be included with rice, pasta, and bread.

Seeds

Seeds
  • The three main types of seeds, which appear to be small and tiny but are loaded with proteins and other nutrients, are flax, chia, and hemp seeds.
  • Chia and flax seeds contain omega-3-fatty acids, which improve the brain and heart health.
  • Hemp seeds contain easily digestible proteins. They boost the immune system, aid digestion, prevent skin disorders, and reduce the risk of heart diseases as well.
  • The seeds can be consumed by sprinkling them on your favorite salads or smoothies.
  • Apart from these three seeds, vegans can also consume sunflower seeds, pumpkin seeds, and sesame seeds.

Beverages

Beverages
  • When buying beverages, vegans need to check whether the vegan logo is present on them or not.
  • Some companies make use of animal-derived products, which may not be included in the label of the ingredients, especially in the case of alcoholic beverages such as wine and beer.
  • Tea, coffee, fruit juices, water, vegan soft drinks, and even alcoholic drinks can be a part of the vegan diet.

Herbs and spices

Herbs and spices
  • Spices and herbs are not only a great way to add flavor, fragrance, and taste to dishes, but also have important properties like antioxidants, anti-inflammatory, anti-bacterial, and anti-carcinogenic.
  • Spices and herbs have the potential to heal various illnesses and diseases.
  • Turmeric, ginger, holy basil, cinnamon, oregano, pepper, cumin, nutmeg, garlic, ginger, curry powder, saffron are some of the herbs and spices that vegans can look forward to including as a part of their diet.

Vegan prepared foods

Herbs and spices
  • The vegan diet does not restrict the consumption of processed foods, provided that they do not contain any animal-derived ingredients.
  • Before purchasing any processed food, it is best to check for the vegan logo and the ingredients as well.
  • Everything is available in vegan form: vegan cheese, frozen pizza, ice cream, noodles, biscuits, everything.
  • Also, while buying sugar, vegans must be careful as some companies make use of bone char made from the bones of animals during sugar production.

Vegan Products

When vegans get together, they can talk about the newest vegan items and different ways to spend money as a vegan. Still, this kind of behaviour has effects on society. "The rising importance of veganism's consumerist side," as Michelle Carrera says in "Veganism in an Oppressive World," made her leave the vegan community in New York City after moving there from Puerto Rico in 2004. Carrera says it is a common mistake to ignore the concerns of people of colour who are vegan because they need more money to pay for all their food.

Inequality in the United States and other parts of the world has its roots in structural racism, which affects the housing market, the availability of bank loans, and how schools are funded, among other things. Ayo Magwood says that structural racism is when racial biases are built into institutions to protect the rich's financial and political interests at the expense of the poor.

Vegan Milk

In the past few years, more and more vegan milk has been drunk. As a result, between 2013 and 2020, the world's consumption of plant-based milk is expected to rise from 0.5 kg to about 1 kg. Also, the number of milk alternatives used worldwide went up from 3.7 billion kilograms in 2013 to 6.3 billion kilograms in 2020.

Plant-Based Meat and Fast Food

Plant-based meats include burgers, ground meat, sausages, deli slices, chicken nuggets, and fake seafood. The amount of meat alternatives eaten worldwide is expected to rise from 133 million kilograms in 2013 to 470 million kilograms in 2020.

Vegetarian meats are made by companies that focus on alternative proteins. For example, burger patties are a mainstay of fast food in the United States, and two companies control most of the market. Among alternative protein firms, Beyond Meat and Impossible Foods are the frontrunners in terms of worldwide market value, with the former projected to be worth $9 billion in 2021 and the latter $7 billion in February 2022, respectively.

what cant vegans eat

Vegans abstain from eating any animals, animal foods, and products derived from animals. These include:

Meat

Beef, lamb, pork, chicken, turkey, duck, etc.

Fish and seafood

All types of fish, shrimp, squid, scallops, mussels, crab, lobster, etc.

Dairy products

Milk, yogurt, butter, cheese, cream (whipped/sour), ice cream, etc.

Eggs of any animals

Honey

Animal-based products/ingredients

Lactose, casein, egg white albumin, gelatin, cord liver oil, shellac, vitamin D3 derived from animals, and omega-3 fatty acids from fishes.

A vegan diet is healthy, protein-rich, and fiber-rich. They help you lose weight and keep your heart healthy. Vegan diets are highly effective in controlling blood sugar levels, lowering LDL cholesterol, and minimizing the risk of cancer and arthritis. They help to improve kidney function. By going vegan, you can eat a variety of tasty and healthy plant-based meals.

The 'Is this Vegan?' FAQ

When you first switch to a diet made up of only plant foods, you might start to question everything. Have you ever thought about whether or not the bread, sauces, cereals, and packaged items you've been eating for years are vegan?

Here are the answers to some of the most common questions we get from new vegans.

Is honey okay for vegans to eat?

Honey is not vegan because it is made by bees, which are animals, and bees make honey.

Is spaghetti vegan?

Egg noodles are the only type of dried pasta that vegans can't eat. However, most fresh pasta does have eggs in them. Before you buy something, you should carefully look over everything. But vegans do eat pasta.

do vegans eat bread?

Honey is probably the most common non-vegan ingredient in bread, but you might also find milk products or eggs. Most bread doesn't have any animal products in it, but there are a few notable exceptions.

Can vegans eat sourdough bread?

Vegans can eat traditional sourdough bread.

Is yeast a vegan product?

Even though yeast is a living thing, vegans are not allowed to eat it. Not only does that mean that bread is usually vegan, but it also means that many beers and wines are vegan.

Is Oreo vegan?

Yes, even if you don't believe it! Oreos are vegan. You'll find that many chocolates, cereals, and other junk foods are "accidentally" vegan once you start looking. This is especially true of foods that make you feel good.

Is Paneer Vegan?

To make paneer, you must first put lemon juice, yogurt, or citric acid into boiling milk to make it curdle. Vegans can't eat paneer because the milk used can come from either cows or buffaloes.

Is Coke Vegan?

Coca-Cola has no animal products in any of its versions, including the standard, lite, and zero versions. On the other hand, Coca-Cola has said that some of its suppliers clarify grape juice in ways that are standard in the industry. In these practices, animal by-products like gelatine, which is made from cow skin, are used.

Is gelatin vegan?

Gelatin is the name for a type of protein that comes from collagen. It is used in most products to stay stable and have the right viscosity level for their intended use. Because it has no color or taste and is a great binder, stabilizer, and thickener, it can be used in all of the above applications and a wide range of other products. This is because it is both tasteless and has no color. No, gelatin is not vegan, which is the answer to the question we began with. This is the case because of how it is made. To get the gelatin out, different parts of the animals are boiled.

Describe bone china. Is it vegan?

"bone china" refers to high-quality tableware traditionally made by mixing clay, kaolin, quartz, and feldspar. But around 1700, this mixture was changed to include bone ash. Since bone china is made by burning the bones of animals that used to be alive, it is safe to say that vegans should not use bone china.

Can Vegans Consume Alcohol?

Isinglass is a type of filter made from fish gelatin. Some breweries and wineries use it to make alcoholic drinks. In India, on the other hand, well-known brands like Sula, Kingfisher, Bira 91, Royal Challenge, Knockout, Fosters, Peroni, and others do not go through these kinds of processes. There are a lot of vegan hard liquors, but in general, all Indian liquors are vegan, except for a few that can't be found and a few that are brought in from other countries.

In theory, vegan cooking could use palm oil. The main reason palm oil is so controversial is that the palm oil and palm timber industries use a lot of unethical practices. Palm oil is not a sustainable product, and making it has led to many trees being cut down in Africa, the United States, Asia, Malaysia, and Indonesia. Because of this, many animals' natural homes have been destroyed. This includes the homes of orangutans, elephants, tigers, and rhinoceroses. As more and more land is cleared to grow palm oil, many indigenous communities are eventually forced to leave their homes. The damage to ecosystems has not only put some animal species on the verge of extinction but also made climate change worse by causing more carbon to be released into the air. This is a direct result of how ecosystems are being destroyed. Since the main goal of veganism is to stop all forms of animal cruelty and exploitation, most vegans choose to either avoid palm oil completely or only use palm oil that has been proven to come from sustainable sources. It's important that the people who make these products follow strict rules that cause the least amount of harm to animals and the environment.

Vegans don't use or abuse animals for food, clothing, entertainment, or other reasons. They also don't use or abuse animals in any other way. To make leather, animals like cows, pigs, goats, sheep, alligators, ostriches, kangaroos, dogs, and cats are killed, and their skins are taken without reason. The hides of these animals are then treated with formaldehyde, arsenic, and cyanide, among other poisonous chemicals. This process is bad for the environment, makes water pollution worse, and makes it more likely that workers and people in the area will get sick. Because every step of this process goes against the basic ideas of veganism, leather can't be called a vegan product. But if you don't want to use animal skin, you can use one of the many cruelty-free and good-for-the-environment vegan leather substitutes instead.

Do vegans eat eggs?

Eggs are not vegan, but they are also not meat. Because of this, a large number of vegetarians eat eggs. Vegans don't eat eggs because they come from animals and are not vegan.

Do vegetarians consume any form of fish?

People who don't want to eat meat from land animals but do eat fish are sometimes called "pescatarians" because they do eat fish. On the other hand, vegetarians don't eat fish or any other seafood.

Do vegans ever consume seafood?

Fish are not edible, just like all other animals, so vegans don't eat them.

Is Doritos vegan?

Oh, yes, Doritos. They're the chip most likely to turn into an addiction.

Most varieties of Doritos have milk in them, so they are not good for vegans. But Spicy Sweet Chili, Blaze, and Toasted Corn Tortilla Chips are considered vegan.

Do vegans drink milk?

Vegans don't drink cow's milk or any other milk from an animal, but they can choose from many different kinds of milk made from plants. Popular plant-based milk includes soy milk, almond milk, pea milk, coconut milk, oat milk, hemp milk, and rice milk. Each has a unique flavor and nutrient profile.

A couple of ways to answer "Is it vegan?"

If you look at a product's ingredient list and still aren't sure if it has animal products or not, here are a few things to watch out for:

  • To tell if a food is vegan, look for a symbol that looks like a capital "V" on the package.
  • There is often a "contains XXX" section below the list of ingredients on many packages. This part is meant to make people aware of allergens. There are often eggs and dairy products here, which is great news for vegans. But remember that this is not a surefire way to do things.
  • Turn on your phone and search for something on Google. The result will likely be clear right away. #technology
  • The Simple Meal Structure That Works for 99% of Vegan Meals

When broken down into their parts, most plant-based meals that people eat (other than breakfast) follow a simple pattern that includes a grain, a vegetable, and a legume.

Even though this doesn't mean there aren't a lot of other vegetables, sauces, and toppings, the grain, green vegetable, and bean mix is often the main part of the meal.

To give an example...

Depending on what goes into them, burritos, soup, stir fry, spaghetti, salad, stews, and even pizza can be classified as either a grain, a green, or a bean.

By planning a meal this way, you will find that it takes most of the guesswork out of what you need to cook, and it almost guarantees that the meal will be hearty and healthy.

14 Vegan Meal Examples

Are you ready to make things happen? Here is a list of dishes that will make a boring tofu salad look and taste like a complete and utter bore.

  • Ten recipes that use grains, vegetables, and beans.
  • The world's most versatile veggie burger recipe.
  • The Plant Power Bowl (with over 30 grams of protein)
  • The Ultimate Vegan Alfredo Sauce Recipe
  • Make a Smoothie
  • Vegan Mac 'n' Chard
  • Tuscan White Bean Pizza
  • Sweet Potato Curry with Tofu, Bok Choy, and Caramelized Shallots
  • Beans and Rice

Do not View 'Vegan' as a Limiting Word.

If you follow a vegan diet, you won't be able to eat some things, but the diet doesn't limit you in any other way.

Almost all vegans will tell you that they eat a lot more food and a much wider range of foods than before they became vegan.

Once you know how to cook, you can choose from many healthy, tasty, and comforting plant-based meals. And in the meantime, kale and tofu aren't all that bad.

How a vegan answers the age-old question "How can I live without cheese?" depends on the vegan. I have it. Cheese is a tasty food that tastes good and has a unique taste and texture. Some vegans choose to use store-bought cheese substitutes instead of real cheese. Companies like Daiya, Follow Your Heart, Tofutti, and others often make these foods. Try them out to decide what you think.

Some people keep things simple and don't even think about changing the cheese. They eat other foods that don't replace cheese and aren't based on dishes that have cheese in them. Cheese is one of those foods that, even though it tastes good, loses some appeal after a long time has passed since it was last eaten. This is because the thought of cheese doesn't seem as appealing after that time has passed.

Lastly, some people like to make vegan cheese substitutes, like my Cashew Mozzarella, which is an example of this activity. Nutritional yeast is a natural yeast product that is high in protein and tastes great. Some people think it tastes like cheese. Depending on the recipe, you might be able to use things like nutritional yeast to make something taste like cheese. On the other hand, the flavor could be made by culturing or fermenting a mixture similar to how cheese is usually made. Look at how I make cashew cream cheese to see what I mean.

You might be able to make something that feels like cheese by using tapioca starch, which, when mixed with liquid, makes the mixture thick and stretchy, or carrageenan, which makes a product solid but melts when it's heated.

Gluten has nothing to do with being a vegan. Diets that do not include gluten and those that do not include any animal products are very different. Even though some vegans may also be gluten-free because of intolerances, allergies, or other dietary needs, there is no link between gluten-free diets and veganism.

Gluten is delicious food for vegans and "normal people" alike. I like putting myself to the test by making recipes that don't have gluten, but I don't want to live in a world where there is no vegan cake, seitan, or breadcrumbs, which are all so delicious.

Yes, yeast is something that vegans do eat. Yeast is made up of bacteria and is not a living thing that can think so that it can be used in cooking. The same rule holds for potatoes. Potatoes are a plant. A tasty plant that vegans are not only allowed to eat but also encouraged to eat.

Do I need to consult a doctor before going vegan?

If you want to change how you eat, becoming a vegan is a great way to do so. Before making the change, it would be smart to talk to a doctor or nutritionist at least once. Keep in mind that this exercise is not meant to help you decide if you should become a vegan or not. Instead, it is meant to help you figure out what your body needs. You can be the healthiest version of yourself if you learn more about your different nutritional needs and ensure that doing so doesn't leave you with any nutritional gaps. This is a great way to reach both of these goals simultaneously.

How can I acquire b12 when I go vegan?

With the help of cobalt, bacteria in the soil or the digestive tract of any animal, including people, can make vitamin B12. Animal products are the only known vitamin B12, so vegans must take supplements to ensure they get enough. Vitamin B12 is a very important nutrient that helps keep nerves, memory, and energy levels in good shape. So, the best thing to do is to take B12 supplements, which come from tasteless capsules or sweet tablets that you can chew. Dietary supplements are made in a controlled and clean environment where the same bacteria are used. Try to find B12 capsules that have methylcobalamin in them as well. But it would be best if you didn't think that animal-derived products are the only way to get enough B12 because it's hard for some people to absorb it from animal-derived products because their stomachs don't have enough gastric acid. You shouldn't believe this because you shouldn't think you must eat animal products to get enough B12. If you try to get B12 from animal products, your IGF-1 level can go up. IGF-1 is a hormone linked to increased cancer or tumor growth, cholesterol plaque, and heme iron, which is linked to oxidative stress and the production of free radicals.

What to do when medicines are not vegan, and I must take them?

There will be times in your life when you need to take medicine, and many of those medicines won't be good for vegans. Veganism means not using or abusing animal products "as far as is possible and practical," as stated in the Vegan Society's definition.