Vegan Diet Review

Vegan Diet Review

What is the Vegan Diet? Is the Vegan Diet healthy? Are there different Vegan diet plans? You may have some or all of these questions and we will answer. Very basically the Vegan is a very strict vegetarian. We will be going over the history, food and them some. Now for some Vegan Diet Wiki.

From Wikipedia

Veganism is both the practice of abstaining from the use of animal products, particularly in diet, and an associated philosophy that rejects the commodity status of animals. A follower of either the diet or the philosophy is known than a vegan.Distinctions are sometimes made between several categories of veganism.


Dietary vegans (strict vegetarians) refrain from consuming animal products, not only meat but also eggs, dairy products and other animal-derived substances.

The term ethical vegan is often applied to those who not only follow the vegan diet, but extend the philosophy into other areas of their lives, and oppose the use of animals for any purpose.

Another term is environmental vegan, which refers to the avoidance of animal products on the premise that the harvesting or industrial farming of animals is environmental damaging and unsustainable.

Well planned vegan diets can reduce the risk of some chronic diseases such as heart disease. They are regarded as appropriate for all stages of life, including during infancy and pregnancy by the American Academy of Nutrition and Dietetics, Dietitians of Canada and British Dietetic Association.

The German Society for Nutrition does not recommend vegan diets for children, adolescents or during pregnancy or breast feeding.

Vegan diets tend to be higher in dietary fiber, magnesium, folic acid, vitamin c, vitamin e, iron and phytochemicals.

Lower though in dietary energy, saturated fat, cholesterol, long chain omega 3 fatty acids, vitamin D, calcium, zinc and vitamin B12.

Unbalanced vegan diets could lead to nutritional deficiencies that nullify any beneficial effects and may cause serious health issues. These deficiencies can be prevented through the choice of fortified foods or the regular intake of dietary supplements.

Green smoothie
Green smoothie


The British and Foreign Society for the Promotion of Humanity and Abstinence from Animal Food, was created in 1843. Sophia Chichester of Alcott House also helped to establish the British Vegetarian Society. At the society there were, as expected, both vegetarian sects.

The extreme and the less extreme. One to abstain completely and the other to allow eggs and dairy and fish. But the society belonged to the less extreme faction. The extreme would become vegans.

The Vegetarian Messenger reported in 1851 a discussion about alternatives for shoe leather. This would indicate that veganism was present at that time in the membership, rejecting the use of animals completely.

Rupert Weldon’s book Published in 1910 appears to be the first vegan cookbook, “No Animal Food: Two Essays and 100 Recipes”

In August 1944 several members of the Vegetarian Society asked that a section of the newsletter be devoted to non-dairy vegetarianism. Request was denied. One of the spurned member, Donald Watson, started his own newsletter and called it “The Vegan News”.

The first edition attracted over 100 letters. The Following year the name was changed to “The Vegan”, it had over 500 subscribers. It published recipes, and a trade list of animal free products.

Vegan books began to appear including “Aid to a Vegan Diet for Children” by Kathleen Mayo.
The Vegan society held its first meeting at the Attic Club in early November 1945.

World Vegan Day is held every November 1st to mark the society’s creation. The Vegan Society continues its work today.” The Vegan Society works towards making veganism an easily adopted and widely recognized approach to reducing animal and human suffering”. You can become a member here:

Vegan Diet Foods

Well planned is the keyword here. Balance food groups when planning your menu.

1. Avocado 2. Amaranth 3. Apples 4. Almonds 5. Whole wheat pasta 6. Whole wheat breads 7. Dried fruit ( raisins, cherries, cranberries) 8. Beans ( pinto, black, white) 9. Flax seeds or Flax meal 10. Tomatoes 11. Sweet potatoes 12. Fruit ( banana, oranges, pears, mango, berries) basically all fruit. 13. Tofu 14. Tempeh 15. Vegetables ( peppers, broccoli, carrots, lettuce) basically all vegetables. 16. Nut butter (the type with no additives IE: most peanut butter) 17. Steel cut oats 18. Soy or nut milks 19. Olive oil 20. Herbs 21. Garlic 22. Balsamic vinegar.

This is, of course, not a complete list. There are hundreds of foods and surely others being added.

What they cannot eat


DHA and EPA, long chain omega 3 fatty acids which help protect against heart disease are in seafood. You cannot get long chain from plant sources. You can get short chained omege-3 from some plant sources.

Therefore, it is recommended taking a fish oil supplement. According to the


Protein and zinc and iron are essential nutrients from meat. To get the protein from this diet would take 10 servings of soy products, 13 serving of beans and 15 servings of nuts on a 2000 calorie vegan diet. This according to the U.S. Department of Health and Human Services 2010 dietary guidelines.

Dairy Products:

You probably know calcium and protein and potassium are nutrients in dairy products. On the same 2000 calorie diet you will need 3 servings of vegan substitutes. These would be soy cheese, tofu yogurt, soy or nut milks. Also allowed is margarine, just watch out for trans fats.

Thrive market is a wonderful company. There you will find organic, vegan and paleo products. And now 25% off and Free shipping. Give them a look see.

You can get most of, possibly all you need from this diet, which maybe, we should not call  a diet. Although, it does restrict you choices i suppose we should. But most vegans look at it as life-changing.

All the vegans believe that consuming animals is wrong, but some also will not use anything associated with an animal. Of course this means soap, clothing and personal hygiene items which all usually have animal byproducts in them.


This is not considered to be nor is it marketed than a weight loss vehicle. More than a different way of life, a more ethical life. Although many will lose weight on this, by way of switching out meats and eating vegetable and fruits that are likely more filling and less fat too!

Maintaining the weight loss should be no problem. Counting calories may be recommended, If that turns out you have trouble maintaining. So vegan diet weight loss can and does happen, just not for all.


Fresh vegetable
Fresh vegetables

A Word about B12

B12 is very important. It is a bacterial product needed for cell division, the formation and maturation of red blood cells, the synthesis of DNA and normal nerve function. Sound important? A deficiency may cause megaloblastic anemia and neurological damage and if left untreated, may lead to death. This is serious!

In vegetables, the high concentration of folacin,

may mask the hematological symptoms of B12 deficiency, so it may go undetected until neurological signs in the late stages are evident. Which can be irreversible, such as neuropsychiatric abnormalities, neuropathy, dementia and sometimes atrophy of the optic nerves.

B12 produced only in nature by certain bacteria and archaea, it is not made by animal fungus or plant. It is synthesized by some gut bacteria in humans and other animals. Humans cannot absorb the B12 made by them, as it is made in the colon, too far from the small intestine where absorption would take place.

Ruminants such as cows and sheep absorb B12, produced in their gut, by their bacteria. Animals store B12 in the liver and muscle, some pass the vitamin onto their eggs and milk.

Nori (edible seaweed), Tempeh (fermented soybean food), Nutritional Yeast may be sources of B12 for vegans. In 2016 the Academy of Nutrition and Diabetes, established that the Nori, Tempeh and Spirulina Chlorella are not adequate sources of B12.

This is something to watch for, although there are vitamin supplements approved for vegan followers. For that reason, Nourish a superfood, wholefood Multivitamin, suitable for the Vegan needing proper nutrition.

Nourish Wholefood Vitamin

Nourish Brand Vitamin supplement
Vitamins, Superfoods, Sprouts Good for All Ages

Just be sure to get B12 and take as recommended.

The above B12 portion is from Wiki

Certainly, check with you healthcare provider or doctor before starting any change in your diet or physical routine. This post is not a substitute for medical advise.


Mediterranean Diet Review–Read Here

Vegetarian Diet Review–Read Here

Paleo Diet Review–Read Here

My Lifestyle Change– Read Here





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18 thoughts on “Vegan Diet Review

  1. Thank you for this very helpful information. I learned a lot from your pages. My wife and I recently began a vegan diet after seeing a Youtube video called, “What the health.” We are new at it so are appreciative of websites like yours.
    Meat was the one thing we would consistently eat everyday. We now eat vegan meat substitutes that are surprisingly meat like.

    1. Thank you for the comment.  I am glad to hear that you are enjoying the vegan diet and find the information helpful.

  2. I do feel many of us should be more vegan than we are, but not all vegan. We don’t eat enough vegetables, nuts, seeds, and legumes for sure. I always worry when people leave out food sources such an animal meats completely. And if you’re true vegetarian and also leaving out milk, yogurt, eggs, etc. you’re missing out on some great nutrition. Everything in moderation should be the mantra for most people unless they are dealing specifically with some disease they are trying to conquer, then I possibly would understand an all vegan diet. Thanks for the article. It was very interesting!

    1. Thanks for the comment Jen. Giving up meat is the biggest stumbling block of many when making a decision like this.  I agree moderation is the key along with portion control, eating a complete diet.

  3. Great article, easy to read and understand. Very informative too. There are tons of health benefits to going vegan – red meat is known to cause inflammation and causing arthritis flare ups and pain. I would use caution when recommending soy to males. Soy has a chemical in it which is close to estrogen, a female hormone. This chemical leads to men growing breasts, which I’m sure most do not, or are not aware of. Other than that, I enjoyed reading the article and plan on checking out “Thrive”. Thanks for the post!

    1. I am remiss in missing that soy warning for men. Thanks for the heads up. You will enjoy Thrive, a wonderful company and great place to shop.

      Thanks for the comment Marty. 

  4. Hi James,
    Thanks for your post on this. As a vegetarian, I’ve always found it a bit too much to go the whole way and become Vegan. After reading your post, I may have to reconsider as it seems like things have come a long way in terms of information on the topic as well as alternatives to keep your nutrition levels up.


  5. It is interesting to me that vegetarianism goes back to the early 19th century. Wow!

    I’ve considered a vegetarian diet, but I’m still a little worried about nutrient deficiencies and I’m not quite sure how to get all the protein I need.

    Thanks for the food suggestions. Do you have any vegetarian protein suggestions?

    1. Vegetarians get protein from soy, beans, peas and nuts, hemp seeds or powder is also excellent.

      There is no need to worry about protein, long as you know what, you just be sure to get enough.

      You could also put hemp powder in your smoothies.

  6. I have found vegan diet very interesting, especially after watching a show on Netflix called what the health. They claim most illnesses and diseases is due to us consuming meat which our body is not made to do.

    While this may or may not be true, I still would find it hard to get the appropriate amount protein theodicy vegan diets since you can’t eat meat or dairy products.

    Do you know if protein powder would be allowed in. Vegan diet ?

    1. The usual protein powder are whey protein and would not be allowed. There are plant based protein powders widely available now, those should be ok, as long as the “added” ingredients are ok. There is also Hemp powder which I’m sure would be ok.

  7. Thanks for the article. It was very interesting! I will not become vegan but I do feel we should include more vegetables, nuts, seeds, and legumes in our diet, and less meat. With that being said, to tell you the truth, I don’t think that to leave out completely food sources such as meat, eggs, and milk is healthy. And if you are a vegan you’re missing out on some really necessary nutrition. I believe in “Everything in moderation”.

    1. Thank you Anna.  I agree with you completely. Moderation and portion control and exercise will do the job, getting healthy. See the “My Lifestyle Change” post and you will see that is what I have been doing.

  8. I don’t know what I would fall under? You see, I’m not against eating animal products… but I simply just don’t like eggs, dairy, and meat. They’ve never been a large part of my diet… and it’s come to the point where I just don’t eat them at all, now. But I don’t do this based on a against eating animals pledge. I just don’t like them much. Don’t get me wrong though, I am totally against animal cruelty.

    Well, my roommate is vegan, and so I’m always eating vegan dishes. And they are some of the best meals I have ever tasted! I just really love the vegan diet! 🙂

    1. Thank you for visiting Mei. Sounds like you could be a vegan, maybe by default. I don’t think you have to sign a pledge to be a vegan. Although the clothing you wear might cause a bump. What materials are they made of?

  9. Having read your post on the vegan diet i a am a big believer in eating fruit and vegetables but many people can argue that you need a balanced diet that does require nutrients from animal fats and sea food. Sea food is some of the healthiest food you can eat such as omega 3. You have to be able to have a healthy source of red blood cells, without with you would be very anemic.

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