Vegan diet: A complete information for a beginner

A Vegan diet is a plant-based diet, which eliminates the
consumption of not only animals but also their products. This diet has gained
popularity over a couple of years for its benefit not only related to health
and weight loss but also its linkage to a better environment and ethical reasons.
The difference between being vegetarian or vegan is that vegetarians avoid only
animals (beef, chicken, fish) but vegans go a little beyond this and avoid all
food that comes from animals, for example, eggs, milk, cheese, honey, etc. and
replace them with vegetables, grains, nuts, and fruits.

For some people vegan is only a diet but
for others it is a complete change of lifestyle. Many people apply its
principle beyond food and avoid animal products, cosmetics, clothes, medicines,
and anything which involves exploitation or mistreatment of animals. Vegan
are getting higher in demand in the market worldwide.

Veganism focuses on food, ethics, and the environment.
Let’s discuss these points one by one in detail.

A vegan pizza, topped with avocado and basil leaves.

What to Eat On Vegan Diet:

People adopt veganism to reduce weight
and avoid all the side effects that come from the hormones and medicines used
in animal agriculture. It is healthier to be vegan as avoiding animals and
their products may result in reduced body weight, lower levels of cholesterol,
decreased heart diseases, lowers blood sugar levels, and improves kidney
functions and also prevents cancer. With an increase in the popularity of vegan
, people are looking for more and more vegan substitutes and alternate
recipes that can replace animals and dairy products, without spoiling the taste.
BBC goodfood is one of an
amazing online food forum that provides vegan
on one click. Getting
meals from online grocery stores

is also trending. Some online blogs are also exclusively related to vegan food
and its benefits. Vegan food can put you to a risk of nutrients deficiency if
it is not properly planned, so before starting a vegan diet it is advisable to
consult registered nutritionists and dietitians to reap its full benefits. If
you are a beginner than the essential items in your grocery list should be.

  1. Fruits (Fresh, Frozen, Dried)
  2. Vegetables
    Frozen, Canned.)
  3. Legumes
    Dried, Fresh)
  4. Nuts
    and seeds
  5. Dairy
  6. Whole
    grains and their products.
  7. Some
    boxed/packaged items.

Let’s discuss vegan-friendly foods in
more detail along with some useful links.

A vegan food pyramid showing different levels of food group
Wold made this free image, you can also download it from his website {}


Fruits are essential in a vegan diet and
consuming them in a reasonable quantity can help in obtaining antioxidants,
phytochemicals, and polyphenols. They are rich in fiber.

  1. Tropical fruits (Apple, banana, pineapple, kiwi, avocado,
    coconut, passion fruit, dragon fruit, jackfruit, grapes, cherries, peaches,
    pears, lychee, guava, black plum, papaya, watermelon, figs, star fruit,
    cantaloupe, etc.)
  2. Citrus (grapefruit, lemon, lime, orange, tangerine )
  3. Berries (blueberries, goji berries, cranberries, strawberries,
    raspberries )
  4. Dried fruits (apricots, cranberries, dates, prunes,
    raisins )

You can eat the
fruit directly or can use them in making smoothies, fruit salads, and desserts.


Like fruits, it is important to add a variety
of vegetables to your daily diet. The fiber in fruits and vegetables also keeps
your gut system smooth and healthy. You can thank me later while pooping ;).  

  1. Leafy green vegetables (spinach, kale, iceberg, cabbage, Swiss
    chard, arugula, endive, turnip greens, bok Choy, etc.)

  2. Root vegetables (carrot, radish, onion, spring onion, potato,
    sweet potato garlic, ginger, turnip, fennel, celeriac, turmeric, rutabaga,

  3. Others (cauliflower,
    broccoli, peas, tomato, bell peppers, corn, green beans, asparagus, mushrooms,
    bitter gourd, zucchini, eggplant, Brussels sprouts, cucumber, pumpkin, yam,

Vegetables can be eaten in raw form,
curries, or soup.

For more guidelines related to vegan
and recipes you can download this amazing book from amazon
. Vegan
Diet For Beginners: 50 Delicious Recipes And Eight Weeks of Diet Plans (Vegan
and Vegetarian) (Volume 1)
. It

is an awesome book by Jessica Brooks. Here you will find all the answers to
your questions related to the origin of Vegan and its history, grocery list, and
some Dos and Don’ts of this diet. The health benefits and some amazing energy
loaded recipes are also included in this book. The author has also discussed
some amazing tips to control cravings which you are most likely to experience
along with a diet plan of two months. In short this book is a complete
guideline for those who want to start a vegan diet. You can buy this book from for $ 13.99.


Legumes serve an important source of
plant-based proteins and help in appetite control and weight management.

  1. Legumes (chickpeas, black beans, brown
    lentils, red lentils, yellow lentils, pinto beans, yellow split peas, green
    split beans, mung beans, kidney beans, white kidney beans, black-eyed peas,

Soy products:

The use of soy involves a great debate
and conflicting opinions. However, vegans can maintain a healthy life with or
without soy products.
  1. Soy products (meat substitutes, tofu, soy milk,
    soy sauce, soy mayonnaise, tamari, soy yogurt, soy cheese, miso, tempeh, etc.)

Whole grains:

Vegans who mostly eat whole grains and
pasta need to check their ingredients and make sure they are made from vegan
  1. A Whole-grain include (barley, brown rice, buckwheat, bulgur (cracked
    wheat), millet, oatmeal, popcorn, whole-wheat bread, pasta, or crackers).

Nuts and seeds:

Nuts and seeds are an essential source of nutrients and lead to
better heart health and weight management, but since they are rich in calories
so they need to be taken in moderate amount
  1. Nuts (almonds, cashews, pistachios, walnuts,
    pine nuts, hazelnuts, chestnuts, brazil nuts, macadamia nuts, peanuts, pecan,
    pine nuts)
  2. Seeds (chia, flax, hemp, pumpkin, sesame, sunflower)

Nuts and seeds can be tossed in salads
or garnishing. They can be used in making a variety of delicious sauces

There are some online
 that provide a free
vegan diet plan for 2 weeks while some
blogs provide awesome vegan-friendly recipes.

Disclaimer for vegan food diet information

Health benefits of a Vegan diet:

Health is closely linked to the diet
and lifestyle of a person. Eating meat in excess is bad for our health as it
increases blood pressure, cholesterol which leads to heart diseases and stroke.
 According to the  
Health Organization
, red meat
was classified in Group 1, as a cause of cancer to humans. Studies have also shown
some linkage between cancer and eating meat (red meat in particular) and
processed food. The hormones and medicines used by the livestock industry to
increase the production of meat and its products are harmful to human
consumption. Eating vegetables and plant-based diets has many positive effects
on the human body. Vegan diet, if followed properly is packed in nutrients and since
it is low in saturated fats, it leads to lower levels of type II diabetes,
improved heart health and it also protects against cancer. Skin and hair health
also improves. Aren’t these benefits enough for you to change your lifestyle
and adopt Vegan ways of life?

Image showing the effect of vegan diet on health

 How to Start Transitioning to a Vegan Diet:

For some people changing eating
patterns and lifestyles overnight is easy and possible while for others it is
not. Don’t worry if you fall into the second category. We have a few tips for
you that can help in this transitioning process.

  1. Set
    your goal and work on it at your own pace.
  2. Make
    changes to your meals slowly and gradually.
  3. You
    can change one meal a day. Make vegan breakfast for a week, then add Vegan
    in the second week and finally vegan dinner in the third week.
  4. Set
    a time limit and within that time change one product at a time to vegan product,
    like switching cow’s milk to soy milk, etc.
  5.  Make sure you are following the changes
  6. Don’t
    forget to take
    , especially
    vitamin B12.
You can also join some Facebook
where you can
connect with other Vegans and learn something from their experience.

Vegan Ethics:

The deep-rooted concept of our society
that animals are here for us to use in whatever ways we want is opposed by
veganism. This concept not only affects our food preferences but shapes our
ethical boundaries as well. Ethical vegans believe in cruelty-free life for
animals and take this concept to all the products and things they need for

Picture of vegan products including vegan shoes, vegan clothes and vegan cosmetics

Damage to animals:

Veganism also revolves around the
concept of living an ethical life. Vegans are not only strict about their food
choices but their lifestyle too. They believe in cruelty-free products that don’t
harm animals. They believe in not harming animals either directly, by fishing
or hunting, or indirectly by supporting their products as consumers. Some
vegans don’t even visit Zoo, circus, and horse race as they believe that animals
also have a right of living a free life as we humans have. According to
The Vegan Calculator, more than 150 billion animals are
slaughtered every year. Their link also gives information about the animals
being killed for food every second. There are lots of industries that make
their products from animal skin, teeth, and bones. Pharmaceutical industries
check their products on animals before making them available in the market. All
this inhumane treatment is opposed by vegans who support cruelty-free products.
With an increase in the awareness of animal rights and vegan diet more and, more
companies are launching their vegan products.  

Vegan shoe brands:

Below are some of the shoe brands (100%
vegan) that are exclusively vegan and cruelty-free:
  1. Beyond
  2. Matt &
  3. Susi Studio
  4. Ethletic
  5. Veerah
  6. Bhava
  7. Keep

Vegan cosmetics brands:

Below are some of the cosmetics brands
(100% vegan) that are exclusively vegan and cruelty-free:
  1. e.l.f,
  2. Pacifica
  3. EcoTools
  4. Emani
  5. B.

Vegan clothing brands:

Below are some of the clothing brands
(100% vegan) that are exclusively vegan and cruelty-free:
  1. ADKN
  2. Baro
  3. Dedicated
  4. Embassy of
    Bricks and Logs
  5. Hiareth
  6. Indigo
  7. Jakke

Veganism and the environment:

image of the word EARTH written from leaves showing the effect of veganism on environment

Prevents air pollution:

Factory farms stink a lot. They not
only stink but causes a lot of air pollution. The animals produce a lot of
methane gas in their farts and nitrous oxide in their manure, which causes
climate change. If more plants and trees were grown in the land needed for this
livestock, the world could have become a better place to live. According to the
UN report, cattle-rearing produces more greenhouse
gases than driving cars and other vehicles.

Prevents water pollution:

Each year tons of animal wastes are
discharged in water channels, thus polluting water resources. The amount of
water needed to grow one pound of beef is approximately 1800 gallons, whereas
it takes just 34 gallons of water to grow one pound of potatoes. The livestock
industry is the largest user of freshwater, as a huge quantity of water is
needed for drinking and washing animals. All these factors suggest that veganism
helps in water conservation and reducing water pollution.

Vegan Society:

The oldest vegan society in the world
The Vegan Society which was founded in the United Kingdom by Donald
Watson. Every year on 1st November vegans celebrate World Vegan Day.

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