The Vegan Diet: All You Need to Know - FoodNama

The Vegan Diet: All You Need to Know

In this article, you will discover:

  • Vegan Diet VS. Vegetarian Diet
  • Food Options
  • Health Benefits
  • One-Day Sample Plan


A plant-based diet or commonly known as a Vegan diet includes only plants or food that comes from plants. This includes vegetables, grains, nuts, and fruits. People are now shifting towards vegan diet because of health, environmental and, ethical reasons. Numerous benefits can be attained if this diet is monitored correctly including control over blood sugar and a trimmer waistline.

It can also reduce the risk of several chronic diseases including cancer, type-2 diabetes, and also plays a significant role in aiding weight loss. When it comes to the vegan diet, it is low in saturated fats and very high in nutritional composition. I don’t see any reason why you aren’t intrigued to try it.

Vegan Diet VS. Vegetarian Diet:

People often think that vegetarians and vegans are the same. The key difference between the two is that although vegetarians do not consume meat, they are not opposed to the idea of animal-based products such as cheese, eggs, butter, or any dairy product. A vegan diet is much more restrictive as compared to a vegetarian diet. Thus, to shift to a vegan diet, you will have to see how to meet your daily nutritional and dietary requirements.

Food Options:

1. Fruits and Veggies:

If you want to improve your nutritional intake, you need to start consuming a lot of fruits and vegetables. To meet your iron and calcium requirement, shift to leafy greens such as mustard greens, kale, spinach, etc.

2. Pseudo-cereals, Whole grains, and cereals:

To meet the nutritional requirement of iron, vitamin-B, and fiber, start consuming cereals, pseudo-cereals, and whole grains. For high protein options, start having spelt, teff, amaranth, and quinoa.

3. Nuts and Nut Butters:

Unroasted and unblanced ones are a great source of magnesium, vitamin-E, zinc, selenium, fiber, and iron.

4. Seeds:


A good amount of protein and beneficial omega-3 fatty acids can be extracted from flaxseeds, hemp, and chia.

5. Calcium-fortified plant milk and yogurts:

These help vegans achieve their recommended dietary calcium intake. Opt for varieties also fortified with vitamins B12 and D whenever possible.

6. Algae:

Spirulina and chlorella are good sources of complete protein. Other varieties are great sources of iodine

Health Benefits:

The main benefits may include:

1. Cancer Risk:

Shifting to a vegan diet reduces the risk of cancer by 15%. This means that vegans have a 15% lower chance of developing cancer or dying from cancer.

2. Alzheimer’s disease:

Some studies show that vegans are at the lower end of the spectrum when it comes to developing Alzheimer’s disease.

3. Kidney function:

Individuals suffering from diabetes should shift to a vegan diet because it reduces the chances of kidney malfunction.

4. Arthritis:

A vegan diet reduces the symptoms of arthritis including morning stiffness, muscle & joint pain, and swelling.

One-Day Sample Plan:


Mango and spinach smoothie made with fortified plant milk and a banana-flaxseed-walnut muffin.


Baked tofu sandwich with a side of tomato salad.


Vegan chili on a bed of amaranth.

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