Exclude all forms of animal exploitation and cruelty, whether for food, clothing or any other purpose.
The vegan diet has become very popular.
Increasingly more people have decided to go vegan for ethical, environmental or health reasons.
When done right, such a diet may result in various health benefits, including a trimmer waistline and improved blood sugar control. Nevertheless, a diet based exclusively on plant foods may, in some cases, increase the risk of nutrient deficiencies.
Veganism is defined as a way of living that attempts to exclude all forms of animal exploitation and cruelty, whether for food, clothing or any other purpose. For these reasons, the vegan diet is devoid of all animal products, including meat, eggs and dairy.
People choose to follow a vegan diet for various reasons.
These usually range from ethics to environmental concerns, but they can also stem from a desire to improve health.
What to eat
Tofu, tempeh and seitan;
Beans, lentils and peas;
Nuts and nut butters;
Hemp, chia and flaxseeds;
Calcium-fortified plant milks and yogurts;
Spirulina and chlorella;
Whole grains, cereals and pseudocereals;
Spelt, teff, amaranth and quinoa;
Ezekiel bread, tempeh, miso, natto, sauerkraut, pickles, kimchi and kombucha;
Fruits and vegetables;
What to avoid
Beef, lamb, pork, veal, horse, organ meat, wild meat, chicken, turkey, goose, duck, quail, etc.
All types of fish, anchovies, shrimp, squid, scallops, calamari, mussels, crab, lobster, etc.
Dairy:Milk, yogurt, cheese, butter, cream, ice cream, etc.
Eggs, bee products;
Whey, casein, lactose, egg white albumen, gelatin, cochineal or carmine, isinglass, shellac, L-cysteine, animal-derived vitamin D3 and fish-derived omega-3 fatty acids.