New to the vegan lifestyle or just looking for some dietary advice? Our nutritionist Jo Lewin offers up easy alternatives, delicious recipes and health considerations for when following a vegan diet...
Choosing to follow a vegan diet may seem like a daunting prospect. This spotlight feature aims to offer some answers to commonly asked questions about veganism, provide you with useful alternatives that are safe to eat and an array of delicious vegan-friendly recipes.
The Vegan Society states that: ''Veganism is a way of living which seeks to avoid, as far as possible and practical; the use of animals for food, clothing or any other purpose. At the heart of veganism is the core principle that animals are not ours to be used.''
What to avoid:
The day to day basics of following a vegan diet involve choosing not to eat anything which originates from animals:
- No meat, fish, animal fats or gelatine
- No dairy products such as cow's milk, cheese, butter, yogurt, goat's or sheep's milk
- No eggs nor foods containing eggs such as Quorn
- No honey
What to include:
Vegans are able to obtain all the nutrients the body needs by eating a varied diet containing:
- Fruit and vegetables
- Plenty of starch foods
- Non-dairy sources of protein such as nuts, beans and pulses
- Dairy alternatives such as fortified soya milk
Following a vegan diet has been made easier in recent years as supermarkets, health food stores and specialist online suppliers now stock a wide variety of non-animal dairy alternatives and vegan ingredients.
Consider the following vegan alternatives to commonly consumed foods:
- Swap cow's milk for... Plant milks such as soya, rice, oat, hemp, coconut, hazelnut.
- Swap dairy products (including cheese for... See our spotlight on dairy-free feature for useful alternatives.
Note - Many brands of vegetable margarines and spreads are not suitable for vegans as they may contain milk.
- Swap butter for... Rapeseed and olive oils can be used in cooking. Tahini can be stirred into salads and can be spread on bread and crackers as a butter substitute. It also works well stirred into a bowl of pasta or used to top jacket potatoes.
- Swap yogurt for... Soya yogurts and soya desserts.
- Swap meat & fish for: Vegetable burgers, nut roasts and ingredients such as tofu, tempeh, beans, lentils and mushrooms.
Tip: Check the freezers in supermarkets. Most of the vegan products are stored here.
The most common micronutrient deficiencies for vegans (and some vegetarians too!) are iron, calcium, vitamin D and vitamin B12.
Calcium is needed for strong bones and teeth. Include calcium rich, green, leafy vegetables like spinach and kale, almonds and sesame seeds. Milk and yogurt alternatives such as soya milk are often fortified with calcium. Dried fruit such as raisins and prunes are also high in calcium.
The best source of vitamin D is the sun! The body requires vitamin D to absorb calcium so it plays an important role in bone health. Many breakfast cereals and some spreads are fortified with vitamin D. You may want to take a vitamin D supplement but check with your doctor and always check the label to ensure the supplement is not from animal origin.
Iron is essential for growth and development and plays a role in transferring oxygen round the body. Vegan diets can be high in iron from plant-based sources such as green leafy vegetables; broccoli, watercress, spinach, grains such as; lentils, quinoa and seeds such as pumpkin seeds. Read our spotlight on high-iron diets for more information.
Vitamin B12 is important to maintain healthy blood and nervous system. The main sources of vitamin B12 are foods from animal sources so unsurprisingly, vegans and vegetarians are often low in this vitamin. If you are worried you may have low levels of vitamin B12 consult your doctor as a supplement may be needed. Vegan-friendly sources of B12 include fortified breakfast cereals, soya milks and yeast extract.
Lastly, omega-3 fatty acids, primarily found in oily fish are an important component of a healthy diet. For vegans, useful sources are linseed oil, walnut oil, rapeseed oil and soya bean oil. Vegans (both adults and children) obtain important calories and energy from fats so try drizzling oils over vegetables, dip bread in oil, make sandwiches with houmous and roasted vegetables or top warm toast with tahini or nut butters.
If you are concerned about your levels of iron and B12, ask your GP to do a blood test.
Things to watch out for
During pregnancy and while breastfeeding, women following a vegan diet need to ensure they get adequate vitamins and minerals for their child's growth and development. More information can be found at the NHS website:
Vegan friendly recipes
Nut butters such as peanut, cashew, hazelnut and almond are delicious on bread or rice cakes and good for adding flavour to vegetable casseroles and bakes.
Peanut butter & banana on toast
Thai satay stir-fry
Nutty apple sarnies
Avocadoes are wonderfully creamy and rich in good fats, which means they're a great topping on jacket potatoes, in salads and sandwiches, even mashed on rice cakes spread with nut butter and sliced banana.
Avocado & leaf salad
Black bean tostadas with avocado salsa
Avocado & lime cream
Exotic avocado salad
Potato & avocado salad
Try making speciality breads which use olive oil such as focaccia as it is higher in fat and therefore contains more energy than standard breads:
Potato focaccia Pugliese
Artichoke focaccia (omit/replace the Parmesan)
Courgette & mushroom bread
Finally, a great, vegan houmous recipe is a must for between-meal snacking:
Jo Lewin holds a degree in nutritional therapy and works as a community health nutritionist and private consultant. She is an accredited member of BANT, covered by the association's code of ethics and practice.
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