What Do Vegans Eat
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What Do Vegans Eat?

The best way to answer the question, what do vegans eat ?, is to know the opposite.

What do vegans NOT eat?

What do vegans NOT eat

Vegans veer away from any food product derived from animals.

So scratch meat, fish, eggs and dairy products off the grocery list.

They also avoid those that use animal products or byproducts or were made by exploiting animals.

White sugar, for example, sometimes is made using bone char which is derived from cattle bones.

Veganism doesn’t force you to drink black coffee, you can either use certified vegan sugar or sweeten things up with natural sweeteners like agave.

Do you love snacking on gummy bears? How about Jell-O? Love marshmallows?

Will knowing that these sweets are made from collagen extracted from the skins, bones and connective tissues of animals help you make the jump to veganism?

Or at least make you jump from your seat and head for the sink?

There’s no pride in wearing fake branded clothes.

You should be ashamed if you’re brandishing your new Louis Vitton or Birkin bag which is in fact an imitation.

But there is no shame in eating fake meat. No, we’re not talking about card boards that are soaked and minced then mixed with or passed off as ground meat.

Mock meats are made from plant protein and come in different shapes and textures.

You can still enjoy your hot dogs, burgers and even bacon thanks to these mock meats.

As for your dairy needs, switch to products made from soy, nuts, rice, and seeds.

You can complete your vegan burger experience by adding a splash of vegan mayo and a slice of vegan cheese.

Many companies are now aware of the veganism and its impact particularly on their sales.

This is why many are now offering products that will satisfy vegans.

If you are finding it hard to stock up on vegan products and the clerk at the local grocery store isn’t too helpful, try buying online from specialty stores.

What Do Vegans Eat?

What do vegans eat

1- Legumes

Legumes

Legumes are more commonly known as beans.

Beans add a meaty texture and are full of filling fiber.

They are a dense source of vegan protein and necessary minerals.

What do vegans eat for bean dishes?  

Some of the most popular dishes include Mexican black beans, hummus, BBQ tofu, lentil curry, garlic Lima beans, edamame, chili, and roasted chickpeas.

Beans serve well as a snack (eg. crunchy, roasted chickpeas), or they provide a feeling of fullness and comfort when they are the main dish (eg. chili).

Tempeh and tofu, which are made from soybeans, are often used to add texture, and sometimes used to replicate non-vegan dishes, such as in scrambled tofu and veggie burgers.

2- Grains

Grains

Grains tend to provide the bulk of calories for many vegans, although those trying to lose weight may choose to eat fewer grains or only unprocessed grains to help meet their health goals.

People with food allergies, such as an allergy to gluten, may be forced to limit which grains they eat to prevent digestive problems.

Try something new by having quinoa for breakfast, making rice pasta, or vegetable fried rice.

Wheat gluten is also used to produce seitan, which is commonly used as a source of protein or a substitute for meat in ingredients which replicate non-vegan foods.

The most popular grains in vegan diet are:

  • Rice
  • Wheat
  • Quinoa
  • Couscous
  • Spelt
  • Barley
  • Rye

3- Nuts

Nuts

Nuts are a valuable source of calories, healthy fats, and protein.

Fats provide a feeling of satiation, and they also increase absorption of certain vitamins and minerals.

Nut butters are a useful product in the vegan diet.

Expand your repertoire beyond peanut butter to cashew butter, almond butter, coconut butter, and even macadamia nut butter.

Try these in a smoothie or on desserts for a special treat.

Nuts and dates can also be processed together to form a hearty and wholesome snack bar, which can be flavored with cocoa, vanilla, maple syrup, and other goodies.

Nut products, especially peanut butter, are an extremely valuable source of protein, which becomes even more important when limiting meat, milk, and whey-based protein powder in your diet.

Common nuts include:

  • Hazelnut
  • Almond
  • Cashew
  • Peanut
  • Walnut
  • Chestnut
  • Pistachio
  • Brazil

4- Seeds

Seeds

Seeds tend to be easier to digest than nuts, and are very nutritious.

What do vegans eat seeds with?  

Try them sprinkled on a salad or as a part of trail mix.

Chia seeds and flax seeds are a rich source of Omega 3 fatty acids that are used as a thickener in crackers.

Tahini is a peanut butter-like paste made of sesame seeds that is then blended into hummus or salad dressings, and is known to be high in calcium.

Hemp seeds are high in protein and delicious, they are commonly added to smoothies or put in salads. 

Seeds to try:

  • Chia
  • Sesame
  • Flax
  • Sunflower
  • Pumpkin
  • Hemp

So I think we answer the question: what do vegans eat ?

Now you know what do vegans eat and what they have to avoid.

Written by Vegan Chef

Vegan Diet Society is a lifestyle blog focusing on vegan and vegetarian diet. We Also make delicious, healthy and homemade vegan recipes versions of all the old favorite dishes.

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