Are you planning to go Vegan? Or already following a Vegan Diet? Then you can check the Vegan Food items we have mentioned here which are good nutrition wise also and are healthy for you. Vegans are not like the vegetarians, they are different. Vegan completely avoid consuming food items that are made of animal products. No matter whether they do it for their health, for the betterment of the society and the environment they live in or for saving those animals. But initially, we have seen many Vegan’s struggling as they are not able to find the right vegan diet for themselves.
Being a Vegan they can only munch on the diet based on the plants. When we compare the Vegans with the Vegetarians and Non-Vegetarians, we see that they are lacking many nutrients if they are not following a rich-diet. So the Vegans should know that which Vegan Food will be good for giving them the complete nutrition. Let’s check the list of Vegan Food which you can eat below.
List of vegan food you can eat
Saying no to the animal dairy products is ok. But what about the nutrition you are missing out because of not consuming it. So here is the alternate way and you have different flavors as well. From almond milk to coconut milk, rice milk to oat milk, soy milk to hemp milk, any of these can be used as a vegan food.
Some of them like hemp milk or soy milk can provide the good amount of protein. While others may have less protein in comparison to the two but are lower in calories also like the almond milk. However, the rice and oat milk have high calories. So you can try any of these non-dairy milk.
How can you miss on the vegetables? Being a vegan, you have the whole list of vegetables in front of you. And you can choose any of them, especially the seasonal and organic vegetables. There are many veggies you can take into consideration the vegan food diet as per their nutritional values.
You can choose the vegetables which you can eat raw also as a salad or you can choose vegetables which you can simply cook. There are many veggies like Carrots, Tomatoes, Cucumbers, Carrots, Broccoli, Bell Peppers, Zucchini, Cauliflowers, Peas, Lettuce, Celery, Spinach, Garlic, Mushrooms, etc. These veggies are rich in many minerals and vitamins sources and consuming them can balance your vegan diet also.
Just like the vegetables, there is a number of fruits also available in every season which can be a part of your Vegan Food Diet. Even if you are on a weight loss vegan diet also, then also there are a number of fruits which you can add in your basket.
The fruits like kiwis, strawberries, melon, blueberries, lemons, pomegranates, blackcurrants, pineapple, strawberries, grapefruit, etc. can be a part of your vegan food diet. They are also rich in different types of nutrients. All you can do is to avoid the fruits which have high sugar in them.
Nuts and Seeds
When thinking of a complete diet especially the one rich in protein, then you cannot go wrong with the nuts. You can add a variety of nuts to the list of your vegan food. Nuts can be added to other food items also or can be consumed as a snack also. And a small amount of nuts can provide a good amount of nutrition. There are different nuts like Almonds, Walnuts, Cashews, Peanut, Pecans, etc.
The flaxseeds, hemp seeds, and chia seeds are really good for a Vegan Diet. Because they have the Omega-3 and Omega-6 Fatty Acids in them. Along with that, they are good in fiber and protein also. They can be consumed with different other Vegan food items also. And the nutritional value found in these seeds is good for many health reasons. Consuming these seeds every day can keep you away from many diseases also. They can be the used as the egg substitute for different dishes.
Both the nuts and the seeds are the good sources of the vitamin E, zinc, magnesium, iron, and antioxidants also. Flavor-wise also they are good to eat. Along with that, they can improve our skin health and can even reduce the inflammation also.
Soybean Food Items
The non-vegetarian can go for the substitutes also. As there are substitutes for meat and fish made from the soybean which you can add in your vegan food list. For meat or egg substitute you can go for tofu made of soybean only. You can cook it in different ways just like you used to cook the meat. You can grill it, sauté it or can try different tofu recipes also.
And for the substitute of fish, you can try eating the tempeh which is also made of soybean only. Both of these are made from soybean curd. Adding these two with other vegan food items is also a good idea. They are nutrient-rich and you will not even miss eating your meat and fish dishes.
Plant Based Yogurts and Nut Butter
There are non-dairy yogurts also just like the non-dairy milk. There are non-dairy yogurts made of soy, coconut, and almond available in the market. Just make sure of none thing that tries to buy a yogurt with less or no sugar in it. It will be more beneficial for the health.
There are many cheeses or butter lovers around us. But cutting on the dairy or animal-based product doesn’t mean that you will miss eating the cheese or butter. We do have vegan butter and cheese also made from the nuts like peanut butter, almond butter, cashew nut cheese, vegan butter, vegan cream cheese, etc.
Other than the food items mentioned above there are still many other vegan foods which you can consume. Like dark chocolates, beans, whole grains, whole wheat products, vegetable and seed oils, etc. But remember one thing that whenever you purchase any vegan food just check the ingredients on the label of the food item.