Vegan Nutrition Guide

FAQs  

What should someone new to veganism eat?

If you’re newly vegan or just trying it out, the best thing you can do is include plenty of whole, plant-based foods in your diet, like vegetables, beans, pulses, and legumes.  

Try not to focus too much of your diet on plant-based meat substitutes, as they’re usually ultra-processed, rarely healthy, and often disappoint.  

There are plenty of nutritious recipes new vegans can try out. Bean-based stews and stir-fries with plenty of vegetables are delicious, cost-effective, and simple to make.  

As with every other diet, the most important thing is making sure it’s well balanced. 

Is it healthy to be vegan? 

There can be many health benefits for vegans if they follow a well-balanced diet. A vegan diet can be high in vitamins, minerals, fiber, and low in fat (especially saturated fat) if it’s based on whole foods.  

However, it’s easy to eat an unhealthy vegan diet that’s high in ultra-processed foods or salt, fat, and sugar. For a well-rounded diet, choose foods that are: 

• High in vitamins and minerals 
• High in fiber 
• Low in fat, especially saturated fat 
• Keep you full for longer 

Do vegans eat eggs?

No, vegans do not eat eggs because they do not consume any animal products. There are plenty of alternatives vegans can use in cooking and baking. Aquafaba, the water from a tin of chickpeas, can be used as an emulsifier in mayonnaise and meringue recipes. Apple sauce is a common egg replacement in baking, and silken tofu can be used to make a dish similar to scrambled eggs.  

Is peanut butter vegan? 

Many peanut butters are vegan, but some vegans may choose to avoid brands that contain palm oil due to sustainability concerns. It is possible to find peanut butter that is made with only peanuts, but you'll have to search for specialty brands. Some vegans may also prefer to avoid peanut butter that contains added sugars and instead opt for natural sweeteners, like bananas or other fruits. 

Do vegans eat cheese?  

Vegan cheese is made with plant-based alternatives to milk, like soy or coconut oil. Remember, lactose-free milk is free of the sugar lactose, but it’s still made from dairy and is not suitable for vegans.  

Do vegans eat rice?

Yes, vegans can eat rice as it is a plant-based food. In fact, there are even dairy alternatives made from rice, such as rice milk. 

Take Home Message  

Vegan diets can require some planning to make sure they’re fully rounded in terms of nutrition — but, once you know your stuff, and how to get essential minerals and vitamins in your diet, it can be plain sailing.