Vegan diets are a hot trend, but what makes them different from other fads is that there’s science to back them up.
Plant-based foods—including fruits, vegetables, legumes, nuts, seeds, oils, and grains—all play an important role in our health. Vegetarian-style diets have been linked to reduced risks of chronic illnesses, including coronary heart disease, diabetes, and certain types of cancer. These benefits are reliant on a few things—most importantly that you need to eat plant-based foods regularly. Eating only french fries or a small portion of beans once a month in your vegan diet won’t expose you to the nutrients that have been found to help promote health. Eating a wide variety of plant-based foods is often the key to success.
Some of the Most Impressive Healthy Attributes of Plant-Based Foods
Craving the texture of meat, the binding properties of eggs, or that one-of-a-kind cheesy flavor? Try these tried-and-true vegan alternatives.
Food Item | Swap |
Eggs for baking | Ground flaxseed and water |
Eggs for sandwiches; scrambled eggs | Crumbled tofu or liquid egg substitute, like JUST Egg |
Ground meat for tacos | Chopped mushrooms or walnuts |
Ground meat for burgers and sandwiches | Tempeh |
Mayo/cream sauce | Soaked cashews |
Parmesan cheese | Nutritional yeast or miso paste |
Looking to add nutrients to your vegan recipes? Try these.
Nutrient | Boost |
Protein | Soy milk/yogurt, beans, lentils |
Calcium | Leafy green veggies, tofu, fortified milks (almond, soy, etc.) |
Iron | Spinach, beans, lentils, seeds, fortified cereals |
Omega-3 fats | Chia seeds, walnuts, flaxseed |
Zinc | Nuts, chia seeds, pumpkin seeds, beans, tofu |
B-12 | Nutritional yeast, tempeh, fortified dairy-free milk, fortified cereals |
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