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6 Mistakes Vegans Make and How to Avoid Them

Updated on December 28, 2020
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Born in London, I currently live and work in Accra, Ghana. I am a writer and creative entrepreneur.

Nadine Primeau Image from Unsplash
Nadine Primeau Image from Unsplash

Some of The Mistakes That Vegans Make

A proper vegan diet affords you loads of health benefits. Some of these include losing weight, controlling blood sugar, preventing your risk of heart disease and some types of cancer.

But it can be tricky to keep up with a balanced vegan diet that provides you with all the nutrients your body requires.

Read on to uncover 10 of the most common mistakes vegans make and how you can avoid them.

Eating Fewer Calories

The vegan diet has a list of off-limit foods and food groups, making it tough for plant-based eaters to meet their calorie needs. Naturally, vegans tend to eat fewer calories than their omnivore counterparts do.

You need sufficient calories for your body to function because they’re the primary energy source for the body.

So when you cut calories, you may become nutrient-deficient, fatigued, and have a slower metabolism. If you’re following the vegan lifestyle, make sure you’re eating enough to meet your required calorie count

Assuming That All Vegan Products Are Automatically Healthier

Sadly, numerous food products labeled as “vegan” don’t necessarily translate to them being the healthier choice to the regular alternative.

Many foods marketed as “vegan” are highly processed, contain large amounts of sugar, or lack enough nutrients. For instance, almond milk is a well-known staple in the vegan diet.

This plant-based milk is fortified with numerous essential vitamins and minerals and has low-calorie content. But it doesn’t make it automatically healthier than cow’s milk. In fact, sweetened almond milk can be high in as much as 16 grams of sugar in one cup.

Other vegan foods like soy-based veggie burgers and meat substitutes are often highly processed, with numerous additives and artificial ingredients. They contain loads of calories, and lack protein, fiber, and nutrients.

If you include these products in your diet, it’s best to eat them only in moderation with more nutritious whole foods

Not Drinking Enough Water

Everyone needs to drink an adequate amount of water. For vegans, water is important because you eat many fiber-rich foods, such as legumes, vegetables, and grains.

You need enough water to move the fiber through the digestive system. It also helps to prevent conditions like bloating, constipation, and passing gas.

Drinking water helps fiber move through the digestive tract and prevent issues like gas, bloating, and constipation.

To ensure that you’re drinking as much water as needed, drink whenever you’re thirsty and at intervals to stay hydrated throughout the day

Not Eating Enough Whole Foods

Not all vegan foods are right for you. In fact, there are many animal product-free processed foods sold in grocery stores that add little value to your diet.

Go for nutritious, whole foods like whole grains, fruits, and vegetables instead of consuming processed foods. The vegan diet provides you with a chance to boost your vitamin, minerals, and antioxidant intake.

This, in turn, increases your metabolism and prevents nutrient deficiencies. And you can only reap these benefits from consuming whole foods and sticking to a balanced diet.

First, switch refined grains with whole grains, and reduce the amount of convenience and processed foods you eat. Also, add more vegetables and fruits to your meals.

Eating Too Many Refined Carbs

Many vegans tend to swap meat with refined carbs. They often fall into the trap of overeating bread, bagels, crackers, cakes, and paste, leading to a poor diet plan.

They fail to realize that processed whole grains lose all of the nutritious fibers when making them refined. These fibers shield your body from chronic diseases and keep you feeling satisfied after eating. They also slow sugar absorption to maintain healthy blood sugar levels.

Eating large quantities of refined carbs may lead to an increased risk of diabetes and belly fat accumulation.

To ensure that you’re making the most of your diet, replace refined grains such as white bread, white rice, and pasta for whole grains like oats, brown rice, buckwheat, and quinoa.

Likewise, you can combine these whole grains with enough legumes, fruits, and vegetables to balance your diet.

Not Eating Enough Protein-Rich Foods

Protein is the building blocks essential for growth, creating enzymes, hormone production, and tissue repair.

Your body needs protein-rich foods to increase muscle mass and reduce cravings. If you on an animal-based diet, you can quickly source proteins.

But with a plant-based diet, you need to be mindful about finding protein-rich foods to meet your intake requirements. Examples of high-protein vegan alternatives are tofu, beans, lentils, tempeh, and nut butter.

Add at least two or more of these foods to every meal to meet your daily protein intake.

The Bottom Line

A balanced vegan diet can be loaded with nutritious foods and provide you with many health benefits. However, if you don’t plan your diets well, you can become nutrient deficient and suffer possible health issues.

To achieve a healthy vegan diet, be sure to eat the right amount of nutritious whole foods, fruits, and vegetables while staying hydrated by drinking enough water.

To Listen to This Content in Video/Audio Form- Click on The YouTube Video Below

My Favorite Vegan Restaurants and Food Delivery Services in London

Soul Vegan UK

Soul Vegan UK is one of my favorite plant-based food delivery services in London. Their food is flavor-packed, wholesome and healthy. If you live in South, London, Soul Vegan UK is a good option.

Follow them on Instagram: >>>>Soul Vegan UK Instagram Page

RG Vegan Food

RG Vegan Food is similar to Soul Vegan UK in the sense that they offer delicious vegan soul food. They also deliver tasy vegan pizzas, with their special pizza being the unique plantain pizza.

Contact RG Vegan Food via their website>>> RG Vegan Food Wesbite

Temple of Seitan

Temple of Seitan or Temple of Hackney is the ultimate vegan junk food destination. Their food is spot on! You can get vegan fried chicken, macaroni cheese and vegan beef-like burgers. They are based in Hackney and Camden.

Here is their website: Temple of Seitan Website

Mildreds Soho

Mildreds has a wide variety of foods available on their menu such as mock friend chicken, Chinese-inspired dishes, salads, desserts and sides.

Check their website here >>> Mildreds Website


The Farmacy offers breakfast, brunch, and high-tea menus. With traditional and classic baked goods and breakfast foods made with biodynamic, fresh ingredients.

Check the Farmacy website here >>>> The Farmacy website


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    • vocalcoach profile image

      Audrey Hunt 

      3 weeks ago from Idyllwild Ca.

      I've been a vegan for a very long time. Thanks for your informative article. I appreciate being reminded to drink plenty of water.


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