Avegandiet is an eating pattern based solely onplant foodsand avoids all foods from animal sources.
Veganism has risen in popularity recently due to ethical, environmental, and health concerns.
Yagi Studio / Getty Images
What Is a Vegan Diet?
Yagi Studio / Getty Images
Grains, fruits, vegetables, beans, nuts, seeds, and plant oils may be included.
Foods to Eat
A vegan diet is not limited to only a few foods.
Types of Vegan Diets
There are many variations to veganism, some of which are more strict.
Instead of cooking, food preparation methods include juicing, blending, soaking, sprouting, and dehydrating.
Raw Till 4
The raw till 4 diet is a high-carbohydrate, low-fat, low-protein vegan diet.
This diet is sometimes called a fruitarian diet.
Calories are unlimited at every meal, with the majority coming from fruit.
Oils and salt are discouraged, as well as not eating fruit after consuming your cooked meal.
These carbs include grains, fruits, vegetables, beans, peas, and lentils.
About 10% of calories come from fat on an HCLF diet.
Oils are discouraged, while nuts, seeds, and other higher-fat plant foods are allowed only in moderation.
Because of this, an HCLF diet is sometimes called an 80/10/10 diet.
Whole Food
Awhole-food vegan dietis an eating pattern based on whole, minimally processed plant foods.
This includes fruits, vegetables, whole grains, and legumes.
The diet consists of approximately 70% starches, 20% vegetables, and 10% fruits.
Starches encouraged include whole grains, unrefined flour, root vegetables, winter squash, and legumes.
Animal products, vegetable oils, simple sugars, and processed foods are avoided.
Dietary fats such as those in avocados, nuts, and seeds are also limited.
Foods are mainly uncooked and minimally processed.
Several small meals are consumed throughout the day with no restriction on calories.
A four-week randomized controlled trial compared a vegan diet to a diet that includes meat in healthy individuals.
The researchers found that people in the vegan group experienced decreased inflammatory markers compared to the meat group.
However, some of the studies researched were small and had a risk of bias.
Further research is needed in this area to determine how diet affects the development and management of arthritis.
One review study looked at the risk of Alzheimer’s disease when following a vegan diet.
Vegans must be intentional in getting enough plant protein each day.
Supplements to Consider
Supplements may be recommended if you are following a strict vegan diet.
Some other plant-based eating patterns are less restrictive while still being primarily plant-forward.
Other Types of Plant-Based Diets
Vegetarianism is a more flexible plant-based diet compared to veganism.
The Vegetarian Resource Group.Veganism in a nutshell.
2021;4(1):e2035088] [published correction appears inJAMA Netw Open.
2021;4(2):e210550] [published correction appears inJAMA Netw Open.
2021;4(5):e2115510].JAMA Netw Open.
2020;3(11):e2025454.
A randomized clinical trial.Nutrients.
2020;12(10):2917.
2016;11(6):e0155918.
doi:10.1371/journal.pone.0155918
Centers for Disease Control and Prevention.Insulin resistance and diabetes.
Bouvard V, Loomis D, Guyton KZ, et al.Carcinogenicity of consumption of red and processed meat.Lancet Oncol.
2022;10:892153. doi:10.3389/fpubh.2022.892153
Arthritis Foundation.Anti-inflammatory diet do’s and donts.
2018;12:19-28. doi:10.2174/1874312901812010019
National Kidney Foundation.Plant-based vs. animal-based diets: the jury is in!
National Kidney Foundation.10 common habits that may harm your kidneys.
2019;132(7):875-883.e7.
2022;74:2-8. doi:10.1016/j.pcad.2022.08.001
Dietitians of Canada.Eating guidelines for vegans.
