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What is a vegan diet? A comprehensive beginner's guide

Everything you need to know about going vegan.
Fig toast with edible flowers, directly above view
A vegan diet, or a plant-based diet, has many health benefits.Alexander Spatari / Getty Images

Considering a vegan diet for the new year? It's a choice that can have extensive health benefits and is a lot more fun for your taste buds than the green smoothies and same old salads splattered all over your social media feeds may have you believe.

A vegan diet is one where you don't eat any foods that come from animals, whether the animal died to create it (think meat) or just contributed an ingredient (like cheese).

A popular term these days for a vegan diet is "plant-based," which is exactly what it sounds like — eating foods that come from plants, such as fruits, vegetables and whole grains (though many people who say they eat a "plant-based" diet don't do so 100% of the time). The perks of eating in this way are well documented, from lowering blood pressure and cholesterol to weight loss. A vegan diet or plant-based one can also reduce your risk of cancer, prevent inflammation and boost your gut health, research shows.

But a vegan diet isn't by definition nutritious. It depends on the food choices made by the individual. After all, soda, alcohol and french fries are all vegan. That said, if you're interested in trying out a well-rounded vegan diet, you're likely to end up eating a lot of fiber (thanks to the fruits and veggies), a lot of seasonal produce and meat-free protein sources, like mushrooms, beans and tofu.

Here's what to know about trying a vegan diet.

What is a vegan diet?

Put simply, following a vegan diet means you do not eat any products from animals, including meat, eggs, milk, cheese or honey. It's mostly defined by what you exclude, as a lot of ultra-processed junk food is technically vegan.

To people used to mostly eating animal products, a vegan diet may seem pretty limiting and as though it would require a major lifestyle change. But the truth is it opens up a world of possibilities when it comes to getting creative with nutrient-dense, plant-based foods.

For example, many people on a vegan diet prioritize only eating fruits and vegetables that are in season. (Doing so is better for the environment, the reason many people choose to go vegan in the first place as meat and dairy production is a major contributor to climate change, research shows.) This means that the produce both tastes better, is less costly and ideally more accessible.

Your gut will also thank you because most vegans tend to load up on fiber due to all of the plant-based foods they consume. A high-fiber, vegan diet improves with bowel movements, reduces risk of colon disease, helps control blood sugar and overall extends your life.

And because you can't eat typical protein sources, like meat, eggs and dairy, you'll have to turn to plant-based proteins, like beans, which keep you full longer and have a wealth of other health benefits, like protecting against heart disease and reducing cell damage thanks to their high levels of antioxidants.

Health benefits of a vegan diet

According to the Academy of Nutrition and Dietetics, vegan eating can be a healthy diet for people of all ages — including children, pregnant and lactating women, and athletes.

A vegan diet may help you:

  • Lose weight and maintain a healthy BMI.
  • Promote general health.
  • Prevent or control diabetes.
  • Improve heart health by lowering cholesterol and preventing high blood pressure.
  • Boost your mood.

Data suggests people who eat vegan, on average, tend to have lower body mass indexes and are less likely to develop hypertension, Type 2 diabetes, and metabolic syndrome compared to non-vegetarians and other types of vegetarians.

To see those benefits, you need to eat foods that are minimally processed, since they tend to be the most nutrient-dense for the calories, says Gabrielle Turner-McGrievy, registered dietitian, professor in the department of Health Promotion, Education and Behavior in the Arnold School of Public Health at University of South Carolina (who studies the health benefits of vegan eating).

“You can do an unhealthy version of really any diet,” Turner-McGrievy tells TODAY.com. Basically, living on peanut butter sandwiches and dairy-free packaged foods isn’t a healthy way to go vegan or to see any kind of benefits.

Can a vegan diet help you lose weight?

Yes, a vegan diet can help you lose weight.

A 2007 study of 62 postmenopausal woman compared vegan diet to a low-fat one, finding that the vegan diet was associated with "significantly greater weight loss" at one and two-year check-ins.

A 2006 study of 99 people with Type 2 diabetes found that a low-fat, vegan diet improved glycemic and lipid control and led to greater weight loss than a diet that simply followed the American Diabetes Association dietary guidelines.

Also, when following a vegan diet, many people consume fewer calories than they would otherwise, which can lead to weight loss, according to the National Academy of Sports Medicine. One reason is that many foods typical to a vegan diet are high in fiber, which take longer to digest and keep you full longer, per the Mayo Clinic.

How do you eat a vegan diet?

As long as you’re not eating animals or animal products, you’re following a vegan diet. But just because a food is vegan doesn’t mean it’s necessarily part of a healthy diet.

Candy, french fries and potato chips can all be vegan, but they also tend to be high in fat and low in fiber, which means they won’t fill you up and you’re more likely to eat more than a healthy portion, explains Amy Shapiro, registered dietitian, founder and director of Real Nutrition in New York City. “A lot of clients come to me who put on weight after going vegan because the quick and easy-to-grab foods aren’t always so healthy.”

Focus on plants and whole foods, the less processed the better, Shapiro says. Get protein from nuts, seeds, beans and other legumes. Eat healthy fats, like avocado, olive oil, nuts and seeds. When it comes to carbohydrates, choose nutrient-dense ones, like whole grains, potatoes, legumes and fresh fruits. Try non-dairy milks and yogurts. And definitely eat lots of vegetables.

For packaged foods: Check the label for ingredients you recognize and can pronounce, Shapiro advises.

Foods you can eat on a vegan diet:

  • All fruits and vegetables
  • Beans
  • Bread and baked goods that don't contain dairy or eggs
  • Chocolate
  • Dairy alternative milks — like oat milk, soy milk and coconut milk
  • Grains — like oats, wheat and corn
  • Legumes
  • Meat substitutes — like tofu, tempeh, seitan and many plant-based burgers
  • Nut-based cheeses
  • Oils derived from plants — like olive oil, coconut oil and avocado oil
  • Pasta
  • Rice
  • Seeds

Sample vegan diet meal plan

Wondering what your plate may look like when following a vegan diet? Shapiro breaks it down:

Breakfast: Oatmeal with chia seeds, blueberries and cinnamon

Lunch: Large salad of mixed greens, olives, a variety of vegetables, edamame and hemp seeds

Snack: 1/2 cup coconut yogurt mixed with cashews and goji berries

Dinner: Lentil based pasta, tossed with vegan pesto, spinach, broccoli and peas

Dessert: Small scoop vegan ice cream like those made by Daily Harvest or Van Lehwen

Supplements you may need on a vegan diet

The only vitamin you’re really missing out on is vitamin B12, which is only found in animals, Shapiro explains. So, consider a supplement, she says.

Other vitamins that you might not be getting enough are iron (plants have iron, but our bodies don’t absorb it as well as the type found in animal sources) and zinc (which is found in some but not all vegetables). Dairy products (which are not vegan) tend to be good sources of calcium and vitamin D, but many dairy alternatives (like nut milks and coconut yogurts) are fortified with these nutrients.

Common questions about a vegan diet

While most of us have heard of veganism, it can seem confusing if you've never tried it before. Here are some of the most common questions people have about vegan diets:

Can vegans eat eggs?

Typically, vegans do not eat eggs. Because eggs come from animals, birds in this case, eggs are considered animal products and therefore not vegan. But there are a lot of tasty egg replacements on the market and some substitutes that you might already have on hand — like flaxseeds or applesauce, which can be used to replace eggs in baked goods. Chefs have even devised strategies to make egg rolls vegan, so even if you choose to cut eggs out of your diet, you really don't have to miss out on anything.

Can vegans drink alcohol?

Yes, vegans can drink most alcoholic beverages. With the exception of creme-based liqueurs, most spirits are vegan. That being said, some wine and beer distillers do use animal products when they're making beverages, so you'll likely want to stay away from those. But there are so many vegan wine and beer options that it's hard to imagine that your drive to imbibe will be hindered by a vegan diet.

Do vegans drink coffee?

Yes, vegans can drink coffee if they want to. Coffee beans come from the coffee plant, an evergreen that grows in equatorial regions. The beans are then roasted, ground and brewed into the beverage we call coffee. A lot of well-loved coffee drinks, however, traditionally have milk in them — like lattes and cappuccinos. But there are a ton of non-dairy milks available almost everywhere.

Why is honey not vegan?

As you probably know, honey is produced by bees. Insects are animals, and therefore honey is an animal product. Most vegans avoid animal products of any kind, including honey. But there is a growing movement of people who follow what they call a "beegan" diet, or a diet that includes honey and bee pollen.

Foods to avoid on a vegan diet

There are many vegan alternatives to popular foods and grocery stores are full of vegan substitutes, but there are still some foods — and additives — that vegans avoid.

Here are some things that vegans don't eat:

  • All meat and poultry
  • All dairy products — like milk and cheese
  • Eggs
  • Honey
  • Omega-3 fatty acids that come from fish
  • Gelatin, which is made from the connective tissue of cows and pigs
  • Food additives that come from animal sources — like include E120, E322, E422, E 471, E542, E631, E901 and E904
  • Vitamin D3 derived from fish or lanolin
  • Cochineal or carmine — a red food coloring made of insect scales
  • Isinglass — a gelatin-like substance made from fish bladders that is sometimes used in the making of beer and wine
  • Dairy additives — whey, casein and lactose are dairy products

Is a vegan diet a good choice long term?

Done right — focusing on whole and minimally processed, nutrient-dense foods — a vegan diet offers a lot of health benefits for people of all ages and lifestyles. Educate yourself, however, before you start. As always, start with your doctor, who will be able to recommend the best eating plan for you, and a dietitian, who will be able to help guide you along your nutritional path.

Is a vegan diet a good choice for you?

“Done correctly, it’s beneficial for anyone,” explains Shapiro. Eating vegan (if you’re doing it the healthy way) can benefit people who have heart disease and/or high cholesterol and are looking to reduce the amount of saturated fats in their diets, Shapiro says. It can also help people control diabetes and lose weight, so it’s a good option for those looking to slim down.

Eating vegan (along with other types of plant-based diets) is also good for the planet. Farming animals for food is one of the big contributors to greenhouse gas emissions that are contributing to climate change. And it can be friendly on your wallet, too, according to another study from Turner-McGrievy and her colleagues. “Dried beans and rice are a lot less expensive than beef,” she says.

If your plate is currently filled with meat, fish and eggs, start by eating vegan a few times a week. This can make the transition easier, by giving you time to experiment with vegan recipes and slowly shift your mindset to building a meal around plant-based foods.

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Vegan diet recipes