A vegan diet consists solely of plants and foods made from plants. This includes vegetables, fruits, nuts, seeds, legumes, grains, and spices - anything that comes from the Earth, rather than from an animal. Vegans don’t eat any animal products or derivatives, such as meat, dairy, and eggs.
However, a vegan diet doesn’t need to be restrictive. There are countless delicious alternatives and options available to those who choose to go vegan.
Although a vegan diet has been shown to have many benefits, not just on our own personal health but on the well-being of animals and the environment, there are some vitamins and minerals that are more prominent in animal products and therefore tend to be lacking in a vegan diet.
It’s usually recommended that vegans take a B12 supplement, as this vitamin is mainly found in meat, fish, dairy, and eggs. Omega-3 fatty acids are also advised for vegans to take, as these are usually found in oily fish and are essential for maintaining a healthy body.
Vegans may also decide to take a protein supplement if they are struggling to get enough protein from their food intake alone.
Although a lot of animal products do contain a large amount of protein, there are lots of ways that vegans can up their protein intake. Tofu, tempeh, and edamame are all great sources of protein derived from soybeans, a food that is considered to be a whole source of protein as it contains all the essential amino acids your body needs to function properly.
Legumes and pulses such as lentils, beans, and peas are also great natural sources of protein, as well as certain grains such as quinoa and amaranth. Seeds and nuts also provide a large amount of protein, as well as essential fibres and healthy fats.
Alternatively, there are plenty of protein-rich supplements on the market that vegans can take to help them hit their daily protein intake, for example, vegan protein powder which can be blended into shakes and smoothies for a quick protein fix.
More people are considering going vegan due to the positive impacts veganism has on the body and the planet. Preventing the harm and exploitation of animals is one of the main reasons many are drawn to veganism, but there are a wealth of other benefits to cutting back on our animal consumption.
Research has shown that a well-balanced vegan diet can provide higher levels of fibre, antioxidants, essential vitamins and minerals, and even more iron than a carnivorous diet might have. Certain iron-rich foods prominent in non-vegan diets such as red meat and egg yolks have also been shown to be high in cholesterol, which means vegans can have the added benefit of avoiding these increased cholesterol levels in their bodies.
There is also evidence that veganism promotes the preservation and protection of the environment, as a vegan diet reduces the individual’s carbon footprint, cuts back on greenhouse gas emissions from farming and the animal produce industry, and decreases the level of deforestation that goes towards the land needed to accommodate current levels of over-consumption of animals.
The simplest way to tell if a product is suitable for vegans is to check whether it has a ‘Certified Vegan’ or ‘Suitable For Vegans’ label. You can also always scan the ingredients list and allergen information for anything that comes from an animal, such as eggs, dairy, seafood or meat, which would make the product unsuitable for a vegan diet.
At JM Wholesale, all the products listed on our vegan page are 100% suitable for a vegan diet. Feel free to browse through our selection of vegan sweets, coffees and supplements.