Vegan

Enjoy health benefits of a plant based diet with no animal products; plan diet to ensure adequate nutrients

Recommended For

Alzheimer's, reduce risk , Arthritis, Blood pressure, high, Blood sugar, high, BMI, high, Bone health, Cancer, prevention, Carbon footprint reduction, Cholesterol, high, Gut health, support, Heart disease, prevention, treatment, Insulin resistance, Kidney function, decreased, Weight loss.

Diet Goals

Adequate nutrients with no animal products

  • Ensure adequate protein from plants
  • Monitor intake for nutritional deficiencies
  • Ensure complete amino acids without animal proteins
A diet that omits a food group like animal foods can short you on nutrients; diet planning and tracking nutrients takes the guesswork out of it.

Food Recommendations

Foods to Eat

Plant based proteins: Tofu, tempeh, edamame, quinoa, nuts
Beans, Legumes: Lentils, soy, black beans, peas, chickpeas
Whole grains: Whole wheat bread & pasta, oatmeal, popcorn, quinoa, brown rice
Nuts, Seeds: Chia seeds, flax, pepitas, almonds, walnuts
Fruits, Vegetables: Berries, avocado, leafy greens, carrots
Plant based dairy: Soy, rice, coconut, nut milks & cheeses

Foods to Avoid

Meat: Beef, poultry, fish, pork, sausage, lamb, deli meat
Seafood: Fish, shellfish, crab, lobster, shrimp, clams, oysters
Hidden non vegan: Animal broth, pate, fish sauce, non dairy creamer, Caesar dressing
Hidden animal source: Gelatin, starburst, gummy worms, dramamine, vitamins, jello, lard
Hidden animal rennet: Parmesan, manchego, gorgonzola, pecorino, romano
Dairy: Products made from milk; cheese, butter

Diet Rules

Additional Information

Research

Of all the vegetarian groups, vegans had the lowest risk for cancer, heart disease, and high BP compared with the other groups.
Research-backed benefits of a vegan diet for diabetes include improved blood sugar, insulin sensitivity, and weight management.
Vegans found to have more disease fighting antioxidants which fight inflammation diseases including cancer.

Caveats

Monitor food intake; ensure adequate nutrients without meat, poultry, eggs.
Vegetarian prepackaged foods & meat substitutes can be high in sugar, salt, fat; check label.
Plant sources of iron not absorbed like meat sources; add vitamin C foods to enhance.
Vegetarian sources that contain all 9 essential amino acids; quinoa, hemp & chia seeds, buckwheat, spirulina.

References

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Clegg Dr, D., & Hill Gallant, K. (2019). Plant-Based Diets in CKD. Clinical Journal of the American Society of Nephrology. https://journals.lww.com/cjasn/pages/articleviewer.aspx?year=2019&issue=01000&article=00023&type=Fulltext
Forrest MPH, C. (2020). Eight Potential Vegan Diet Dangers (One Is Irreversible). Clean Eating Kitchen. https://www.cleaneatingkitchen.com/vegan-diet-dangers-health/
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Greenburg, P. (2020). I Went Vegan for One Year to Manage Heart Disease–Here’s What Happened. Eating Well. https://www.eatingwell.com/article/7834305/vegan-manage-heart-disease/
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