ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

All You Need to Know About Vegan Diet

Updated on June 20, 2013

The world over people are opting for Vegan diet not just to lose weight but also to stay fit and healthy. It has become a rage. But what exactly is Vegan diet which has gained so much of importance over the past few years?. Basically, vegan diet is a vegetarian diet but it excludes usage of eggs,meat and various other animal derived ingredients and products.


What is a Vegan Diet?

According to Wikipedia, “Veganism is the practice of abstaining from the use of animal products, particularly in diet, as well as an associated philosophy that rejects the commodity status of sentient animals. A follower of veganism is known as a vegan”.

The term “vegan” was coined in 1944 by Donald Watson (co- founder of British Vegan Society) to mean “non dairy vegetarian”. Nowadays, the term vegan diet and veganism has been gaining momentum all the more. It is not just being appreciated by the athletes alone rather celebrities including health conscious people too are opting for the same. A majority of people turn to vegan diet owing to ethical issues, animal considerations while others do so purely for health reasons.

If eaten in the right manner, then Vegan diet is known to fight many diseases too like heart diseases, cancer, thyroid to name a few.


What is included in Vegan Diet

So, the big question is: What is included in vegan diet? Vegan diet is said to be rich in fibre, magnesium, folic acid, iron. It also contains a good amount of Vitamin C and E. Vegan diet primarily includes intake of grains, beans, legumes and different kinds of vegetables. Some of the popular vegan dishes include hummus, ratatouille, veggie stir fry, pasta primavera. The vegan dishes instead of using cows or goats milk make use of plant cream and plant milk like almond milk or soy milk. Thus, instead of chicken and eggs you will have apple sauce, ground flaxseeds, silken tofu, vegetarian sausages and veggie burgers. Organic canola, olive and sesame oils, brown rice, tortillas, organic corn chips, quinoa are other diet foods you might opt for being a Vegan. Tofu icecream, cane juice, decaf green tea is also popular.


How healthy is Vegan Diet

After understanding what the vegan diet is and what it includes it becomes important to find out as to whether vegan diet is healthy or not. There are different views and perceptions regarding the same. The opponents of vegan diet say that since the diet does not include some of the key vitamins and minerals it cannot be regarded as totally healthy. Vegan diet is said to be low in proteins, vitamin B12, omega 3 fatty acids and calcium. Thus, as far as optimum nutritional requirements is concerned, the vegan diet is seen with some concern by health experts.

Research have shown that vegan diet stands out amongst all the other diets when it comes to weight loss because vegans eat less of fat and calories and therefore have a lower body mass index. Vegan diet is said to be low in saturated fat and cholesterol level and hence prevents the outbreak of various heart diseases, keeps the blood pressure under control and thereby risks the chances of obesity.

Also, “Vegetarians have a 40% less risk of cancer and much less risk of heart disease, diabetes, hypertension, kidney disease and other problems that are common among meat eaters”, according to Neal Barnard, president of Physicians Committee for Responsible Medicine (PCRM), a non-profit organization that focuses on preventive medicine.

John McDougall, a physician and founder of the McDougall Plan for Healthy Living believes that milk and eggs are the prime source of food allergies in Americans and hence moving on to an all vegan diet is the best alternative.

Thus, there is certainly a mixed response amongst the researchers with regard to whether one should opt for vegan diet on a complete level or stick to a meat diet.

Do you think it is good to go for an All Vegan Diet?

See results

Why Vegan Diet for You


    0 of 8192 characters used
    Post Comment

    • younghopes profile imageAUTHOR

      Shadaan Alam 

      5 years ago from India

      Vegetarian food is quite good esp. i like shahi paneer, mixed veg, etc. Thanks a lot that you liked this hub

    • Indian Chef profile image

      Indian Chef 

      5 years ago from New Delhi India

      Very informative hub. I do eat meat but like most Hindus I am basically vegetarian with eating meat once or twice a week only. I really liked your Hub. voting it up and sharing.

    • younghopes profile imageAUTHOR

      Shadaan Alam 

      5 years ago from India

      @Chuck Bluestein , thank you so much for stopping by and sharing with us this useful information, i wasnt aware of these facts before. This is certainly a new addition to my knowledge

    • Chuck Bluestein profile image

      Chuck Bluestein 

      5 years ago from Morristown, AZ, USA

      The vegan or plant-based diet is becoming more popular. Those who eat this diet for health with no concern about the animals prefer to use the term plant-based diet like Bill Clinton, Iron Mike Tyson and Rosie McDonnell.

      A deficiency in protein does not exist just like a deficiency in fat does not exist. This idea was promoted by the meat and dairy industry. The meat industry sued Oprah Winfrey and lost since she talked about Mad Cow disease.

      What nutrients that vegans need to be concerned about are vitamin B-12, vitamin D and omega-3 essential fatty acids. But others need to worry since some eat little fish or a lot of omega-6 plant oils. Also the same percentage of meat eaters don't get enough vitamin D and vitamin B-12 as vegans.

    • younghopes profile imageAUTHOR

      Shadaan Alam 

      5 years ago from India

      thanks, joanveronica for appreciating the hub. I am fine here and hope the same for you too. you really made my day!

      thanks to you rumintasari for your valuable comments. its nice to hear from you. have a great day!

    • joanveronica profile image

      Joan Veronica Robertson 

      5 years ago from Concepcion, Chile

      Hi there, welcome to Hubpages! This was a good read, voted up, useful and interesting. You write well, using clear sentences! Keep it up, and I hope you will be happy here! Have a good day!

    • younghopes profile imageAUTHOR

      Shadaan Alam 

      5 years ago from India

      thanks for liking the hub, this being my first hub. You are right , vegans might go unhealthy if they are not supplementing their daily nutritional requirements. they need to know the complete details with regard to protein requirements, minerals, vitamins which they might be taking in the form of vegan food or else it might be dangerous on the long run. thanks again friends for your valuable comments.

    • Lizam1 profile image


      5 years ago from Scotland

      Protein is an essentail part of staying healthy. If someone is changing to vegan educating themselves about how to incorporate protein is really important. Good hub. Voted interesting.

    • hisandhers profile image


      5 years ago from Toronto, Ontario, Canada

      I've seen a lot of people go on a vegan diet and become really unhealthy because they didn't research alternative ways to obtain the nutrients they would normally get from eating meat and dairy products. It's a great way to maintain a healthy diet but it's good to know more about what you're eating once you make the decision to become a vegan. Interesting hub!


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)