|September 26, 2022


Even as a kid, I was affected by how animals suffered around the world. The poaching, endangerment, and extinction of various creatures I found to be fascinating. With some beautiful species of animals becoming endangered, veganism has gained popularity. When I learned about veganism, I instantly adopted the idea and inculcated the practice in my life. But who is a vegan, and what do they eat? Let's find out.

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Who is a Vegan? 

A Vegan is someone who excludes all animal-based products, even dairy products like milk, eggs, and cheese, for health, ethical, or environmental reasons. This practice started way back in 700 B.C. but gained popularity just recently. There's also a debate whether honey is suited for vegan lifestyles since it's an animal product. But the practice of veganism goes beyond prohibiting foods and deciding between them. The main objective of following the veganism principle is to protect animals. Based on this, most true vegans extend the concept and exclude animal-based products like silk, leather, or wool.

Why Should You Go Vegan?


Going vegan provides innumerable benefits since it:

  1. Prevents and fights ailments like high blood pressure, diabetes, heart diseases, and even cancer. 

  2. Helps you lose weight easily and boosts metabolism.

  3. Promotes mental health by making you physically strong, calm, reducing stress and happiness.

  4. It has several environmental benefits since it discourages animal suffering in some cases.

  5. Prevents early aging and promotes healthy aging without serious ailments.

What do Vegan People Eat?

A vegan diet contains only plant-based foods like vegetables, grains, nuts, and fruits. Now, a question may arise in someone's mind: can a vegan get an equal amount of protein, fiber, and nutrients that a non-vegan gets? 

alcoeats What Vegan People Eat ?

Before we answer that, here's an outline of a healthy, nutritious vegan diet.

  1. Eat at least five servings of a fruits and vegetables every day.

  2. Vegan-based meals can be foods like potatoes, bread, rice, pasta, or other starchy carbohydrates. 

  3. You must have some dairy alternatives, such as soya drinks and vegan yogurt.

  4. You should eat some beans, pulses, and other proteins.

  5. Prefer consuming unsaturated oils and spreads in small amounts. 

  6. You must drink plenty of fluids.

Essential Food Items for Vegans

Some of the essential nutrients like calcium, vitamin B12, iron, and omega-3 fatty acids get missed out if you do not follow a proper vegan diet, affecting your health. To get the most out of your vegan lifestyle, you must make sure that you get the proper proportion of vitamins and minerals in your diet. You can include a few from the list here for creating your diet plan.

Calcium Iron Omega 3 Vitamin B12

Calcium is essential as it helps bone and teeth formation and aids in maintaining the overall strength of the body.

Iron is a good source of energy and boosts hemoglobin and athletic performance and helps reduce bruising. Omega 3 is an essential neuroprotective agent and helps the brain stay young by reducing the risk of inflammation and helps neurons to communicate with one another. It is primarily found in oily fish. You can also find vegan alternatives to fulfill the need.

Required to maintain healthy blood and a healthy nervous system.

  • Green, leafy vegetables
  • Unsweetened soy, rice, and oat drinks
  • Tofu
  • Sesame seeds and tahini
  • Pulses
  • Dried fruits and nuts like almonds, pistachios, raisins, prunes, figs, and dried apricots.
  • Dark green, leafy veggies, like broccoli, spring greens

  • Pulses

  • Wholemeal bread and flour

  • Breakfast cereals fortified with iron

  • Nuts and Raisins

  • Dried fruits

  • Flaxseed (linseed) oil

  • Rapeseed oil

  • Soya oil and soy-based foods, such as tofu

  • Walnuts

  • Breakfast cereals fortified with B12
  • Unsweetened soy drinks fortified with vitamin B12
  • Yeast extract, such as Marmite, is fortified with vitamin B12.

Why Choose Alcoeats' Vegan Products?


Are you from the vegan community? Then you've come into the right place as Alcoeats never compromises with the quality and always tries to provide the best. Here's the direct link to Alcoeats Vegan CollectionAlmost every Vegan product by Alcoeats has a 5-star rating means no one bought from us and was not satisfied with the product quality. You can even go through the ingredients chart for a clear idea about the content. 


What can vegans eat?
What should a beginner vegan eat?
Do vegans eat eggs?
Do vegans eat Milk?

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