Holland & Barrett brings you a beginners guide to going vegan, what it means and how it can help you.
What does being vegan mean?
A vegan diet ditches animal products and their derivatives, like meat, eggs, and dairy. It’s generally driven by concern for animal welfare and the environment, plus the desire to add more plants into your diet.
What’s off the menu?
- Meat and fish
- Egg
- All dairy, including milk, butter, and cheese
- Honey
- Gelatine, often found in jelly and sweets
What’s on the menu?
Maybe you’re worried about a vegan diet being restrictive. But, in the UK, all of the top ten supermarkets have their own vegan ranges. You’ll find options for just about anything!
- But the base of a vegan diet can include: Fruit and veg
- Beans, legumes, and pulses
- Plant-based meat alternatives and tofu
- Vegan dairy alternatives, like plant milk and cheese
- Grains
- Most dried pasta
How can I get protein?
Sometimes, people wonder if a vegan diet will give them enough energy and keep them feeling full.
Since meat and dairy are good sources of protein, it’s important to find replacements when you go vegan. Luckily, there are loads of vegan protein options! Try:
- Lentils: A nutrient-dense legume suited to dhals, soups, stews, or salads.
- Tofu: Made from soybeans
- Black beans: Add into burritos, salads, or veggie burgers for a tasty protein boost.
- Quinoa: Can be used as a base for grain bowls, side dishes, or salads.
- Porridge oats: Jazz porridge up with nuts, seeds, or plant-based protein powders for a nutritious and filling breakfast option.
- Meat substitutes: These vary in protein content, but they’re often another great source.
Easy vegan food swaps
Dairy alternatives
Look out for oat, pea, almond, cashew, and soy versions of your usual dairy products.
Vegan milks, butters, cheese, creams, and even yoghurts are now in most supermarkets. Nutritional yeast is a great substitute for cheese in cheese sauce, too.
Egg replacers
There are a few egg alternatives you can use, depending on what you want to make. Here are a few useful swaps to know:
- Flaxseed for dense baked goods like banana bread & muffins
- Baking soda & vinegar for fluffier bakes such as sponge cake
- Aquafaba (chickpea water) in place of egg whites in meringues and marshmallows
- Dairy-free yoghurt alternative in cookies and cakes
For something closer to scrambled eggs, try firm tofu.
Meat substitutes
You’ll find convenient versions of your usual staples in supermarkets – think vegan sausages, burgers, bacon, or “meat” pieces.
But you can also go for tofu (made from soy milk), tempeh (made from fermented soybeans), and seitan (a high-protein, meaty-textured option made from wheat gluten).
Are there any side effects?
Everyone will react differently to a plant-based diet, and you might experience some of the following:
- Nutrient deficiencies: Some nutrients like vitamin D, Omega-3s, iron, calcium, iodine, and vitamin B12 can be harder to obtain from plant-based foods. Ensure you include these nutrients in your diet or consider a supplement if that’s not possible.
- Weight loss or gain: Switching your diet means your body will have to adjust, so your weight may fluctuate during this time.
- Feeling tired: When you first start a vegan diet, you may eat fewer calories or not get enough nutrients as you get used to what your body needs.
- Digestive problems: Your gut will need time to adapt, especially if you’re increasing your fibre intake! During the transition period, you may experience digestive issues like bloating, gas, or constipation. If you experience these, please speak to your GP
Disclaimer
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Before taking any supplements or minerals, it’s best to make sure you’re getting all the nutrients through your diet first. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
