If you have signed up for Veganuary 2022, then you'll require tasty meals and snacks to see you through. Whether you’re normally a meat-eater, flexitarian or vegetarian, deciding to cut out a major food group can be a daunting task. Luckily, switching to a plant-based diet free from meat, dairy, and other animal products doesn’t have to be all that hard.
As veganism has grown in popularity, so too has the availability of plant-based meat substitutes, ready meals, snacks and treats. A healthy and balanced vegan diet relies largely on whole foods, but these easy-swap products can make the transition to vegan living a whole lot easier.
Whether you’re interested in partaking in Veganuary for health, ethical reasons or just to challenge yourself to try something new, there are plenty of products now available to simplify things. We have listed our favourites below to help you find the best vegan foods.
Many of the products and brands listed have been tried and tested by the vegans, vegetarians, and meat-eaters from our team. This list includes a mix of individual products, brands and ranges that you can trust to deliver flavourful and nutritious vegan food.
Also, to celebrate the latest BOSH! recipe book, BOSH! On A Budget, we chatted with Henry Firth and Ian Theasby to ask a few questions about vegan cooking. Find out what we learned at the bottom of the article.
Jump to:
• The best vegan meat substitutes
Including: Dopsu, Future Farm, Moving Mountains, THIS and Taste & Glory
Including: Nakd, Creative Nature, ManiLife, Eat Real and Lizi's
Including: Applewood and Violife
Including: Mighty, Oatly and Alpro
Including: Myvegan and Holland & Barrett
• The best vegan substitute ingredients
Including: Chickpea flour, tofu and oat cream
Including: Vegan cooking tips and inspiration
• Frequently Asked Questions: Your Vegan Guide
Including: Nutrition and health, the environment and sustainabilty, and top tips on eating vegan
Related: The best vegan cookbooks | The best gifts for vegans
The best vegan meat substitutes
Dopsu No-Meat Range
Dopsu closely copies the feel and flavour of different meats. This means you can easily switch out meat products in recipes for a vegan option. The products are great for anyone starting on their plant-based diet looking for quick wins.
Tried and tested results: "The Dopsu range is perfect for meat-eaters looking to make a plant-based switch: the flavours, look and texture of the entire range are convincingly meaty to the extreme. Just note that anyone who has been veggie or vegan for a while might not be too keen on the animal-like accuracy of the replacement."
Where to buy online:
Amazon: Dopsu No-Beef Pieces | Dopsu No-Pork Pieces
Tesco: Dopsu No-Beef Pieces | Dopsu No-Pork Pieces | Dopsu No-Chicken Pieces
Morrisons: Dopsu No-Pork Pieces
Sainsbury's: Dopsu No-Beef Pieces | Dopsu No-Chicken Pieces
Future Farm vegan meat substitutes
People choose to stop using animal products for a variety of reasons, and Future Farm, with its pro-earth branding, is definitely aimed at those with environmental as well as animal welfare concerns. Originating in Brazil, this producer of things-that-look-like-meat-but-arenu2019t alternatives has a very strong meat-industry disruptor aesthetic that helps it stand out on the supermarket shelf. Its products are 100% vegan, gluten-free, non-GMO and come in biodegradable packaging, too.
Tried and tested results by Adam Binnie: “I eat meat but am increasingly looking for alternatives, whether that takes the form of a plant-based substitute or simply by swapping in loads of veg. Future Farm’s range fits the bill nicely because it slots into existing recipes where you would use animal products – making them great for committed meat-eaters, people new to a vegetarian or vegan lifestyle not wanting to give up old favourites, or households with a mix of both looking for a single dinner to suit.
“Future Chick’n is the most realistic-looking product in the range – we tried it in a tikka masala and visually you’d have a really hard time telling it apart from real chicken. The taste was accurate too, although the texture was closer to thigh or leg than the white meat it was replicating. Made from soya, it’s a more realistic substitute than the Quorn version we buy, which is cube-shaped and much softer. That realism might not appeal to those who have chosen to not eat meat, however.
“Also hard to differentiate from the real deal are Future’s Sausages, which again, have not only the taste nailed, but the texture is eerily similar too thanks to a seaweed-based ‘casing’. We tried them on a pizza (spicy sausage toppings are one of the things I’d find hardest to leave behind) and they were spot on, with the added bonus of not being too greasy like some pepperoni and salami slices can be.
“Less revolutionary but equally impressive are Future’s mince, meatball and burger substitutes. We had these in spicy larb lettuce wraps, with spaghetti and topped with vegan bacon and cheese in a bun respectively. The mince and meatballs were virtually indistinguishable from their meat counterparts, and I really liked how the burger patties were thin and could be double stacked, unlike some of the thicker meat-free alternatives. All three also benefitted from being less fatty while cooking than the real thing.”
Where to buy online:
The Vegan Kind: Chick'n 160g |Sausages| Mince 250g | Meatballs | Burgers
Sainsbury's: Chick'n 160g | Sausages | Mince 250g | Meatballs | Burgers
HECK Vegan Burgers and Sausages
HECK is a Yorkshire-based brand is best known for its range of premium meat sausages and burgers. Well, now itu2019s turned its hand to plant-based eating with a new vegan range which boasts delicious u2018Italiau2019 sausages and burgers, a u2018Veg with Edgeu2019 vegan breakfast sausage, as well as a meat-free chipolata.
Tried and tested results by Caitlin Casey: “I was really impressed with these HECK vegan sausages. Packed with veggies and vegan cheese, they came out really tasty with loads of flavours. I like that there’s a range that can go with different dishes or meals. My favourites were the chipolata sausages which were a great addition to a vegan fry up.
“The HECK Vegan Italia burger was definitely a highlight. I usually cringe at a ‘bean burger’ and much prefer meat alternatives, but this Italia burger blew me away. It’s full of protein and fibre and doesn’t fall apart like other bean burgers. It suggests frying them, but I actually preferred popping them in the oven. Super tasty and an impressive alternative.”
Where to buy online:
HECK: Vegan Italia Burger | HECK Italia Chipolatas | HECK Breakfast Sausages
Tesco: HECK Meat Free Vegan Italia Sausages 10 Pack | Heck Vegan Italia Burgers
Moving Mountains Burger
If you have managed to eat out over the past two years, then you've probably seen these burgers in restaurants. They get everywhere because they are delicious. They have a convincing meaty taste that pleases plant-eating newcomers, but that isn't too overpowering for long-time veggie eaters. Perfecto.
Tried and tested results: "Rich and delicious. The real treat here is that the burger doesn't go too hard into the meatiness, but has enough juicy umami flavour to convince plant-based newcomers."
Where to buy online:
THIS Isn't Bacon
THIS' fake bacon delivers, big time. It's got rich, smoky and salty flavours and a lovely breakable, flakeable texture. Ideal for a Saturday morning breakfast bagel.
Tried and tested results: "Super rich, super salty and excellent for breakfast, lunch or dinner - certainly a solid bacon replacement for me."
Where to buy online:
Amazon: This Isn't Bacon Rashers
Tesco: This Isn't Bacon Rashers
Morrisons: This Isn't Bacon Rashers
Taste & Glory Meat Free Vegan Burgers
High in protein and free of meat, Taste & Glory burgers are delicious. They are generously portioned and have a satisfying bite. They arenu2019t too salty, either, which can be an issue with some vegan options. Perfect for barbecues.
Tried and tested results: "Taste & Glory burgers are so good that you instantly crave some more - even meat-eaters reach for more over animal-based options. As soon as it's warm enough, these will be on the barbecue every weekend."
Where to buy online:
Sainsbury’s: Taste & Glory Quarter Pounders
The best vegan snacks
Nakd Wholefood Snack Bars
Harnessing the delicious flavours of natural, unprocessed ingredients, Nakd wholefood bars give you a nice snacking boost in those mid-afternoon lulls. Our favourite is the Cashew Cookie, made from only dates for sweetness and cashew nuts for creaminess.
Tried and tested results: "Nakd bars are proof that eating whole food can be indulgent, nutritious and easy."
Where to buy online:
Amazon: Nakd 44 Bar 11 Flavour Selection
Tesco: (Four Packs) Nakd Cashew Cookie | Nakd Peanut Delight | Nakd Cocoa Delight | Nakd Lemon Drizzle | Nakd Blueberry Muffin | View all flavours here
Holland & Barrett: Pick and mix individual single flavours
LoveRaw M
LoveRaw is a vegan snack master, offering a host of choc bars to please even the most fastidious of treat-connoisseurs. It turns out if you remove milk, palm oil and gluten from the process, you leave extra room for flavour. Available in three flavours: Smooth Choc, Caramel and Orange. LoveRaw also offers Butter Cups and Cre&m Wafers.
Tired and tested results: “These bars are delicious and feel really indulgent; they have a really silky texture full of rich flavours. The extra flavour options are really high quality, with the caramel adding real luxury and the orange adding a natural, fruity kick.”
Buy it online:
The Vegan Kind: LoveRaw M
Creative Nature Bars
Creative Nature makes super delish flapjack bars and protein bars. Both are free from dairy, gluten, wheat, and nut, and high in protein and full of flavour. Creative Nature Protein Bars are the ideal post-workout pick-me-up, and the Creative Nature Flapjacks deliver fruity and chocolatey goods for any sweet tooth.
Tried and tested results: "Why would anyone rely on whey for their post-gym snack after trying these? Tasty and full of whole food ingredients, it's nature at its best."
Where to buy online:
Amazon: Creative Nature Protein Bars | Creative Nature Flapjacks
ManiLife Peanut Butter
ManiLife, the award-winning peanut butter brand, has a sustainable, palm oil-free line packed with different flavours of peanut butter made for every taste. Whether you like your peanut butter crunchy, smooth or deep roast, thereu2019s something for you here. Thereu2019s even a Rich Cocoa special edition peanut butter for that chocolate fix. The best part? Theyu2019re all vegan.
Tried and tested results by Caitlin Casey: “This ManiLife peanut butter tastes like pure premium goods, with a sticky texture and big pieces of peanut in the chunky options - you’re definitely getting your money’s worth. When you first open the tub it will look really watery, but as soon as you stir it around, you can see the buttery consistency come together."
I like that there’s also a cocoa option for a sweeter taste, as well as a deep roast alongside their smooth or crunchy options. There’s no messing around with this and it’s definitely a great option for both vegan and non-vegan peanut butter lovers alike.”
Where to buy online:
Sainsbury's: Original Roast Smooth | [Original Roast Crunchy](http://ManiLife Original Roast Crunchy Peanut Butter 295g) | Deep Roast Smooth | Rich Cocoa
Ocado: Deep Roast Crunchy | Original Roast Crunchy | Original Roast Smooth | Deep Roast Smooth | Rich Cocoa Peanut
Amazon: Deep Roast Crunchy | Original Roast Crunchy | Original Roast Smooth | Deep Roast Smooth
Holland & Barrett: Deep Roast Crunchy | Original Roast Crunchy
Creative Nature Gnawbles
Good chocolatey snacks are not the easiest thing to find for anyone eating plant-based. Luckily, these Gnawbles fit the bill. The chocolate coating is rich, and the crunchy centres are super satisfying. Some flavours are even boosted with extra protein, which is good news for fitness addicts.
Tried and tested results: "They look like Maltesers, but the chocolate is much richer and deeper, and the centre is crunchier and nuttier. A really tasty treat that sorts out the sweet tooth quickly. Also, the HazelNOT Gnawbles taste just like Ferrero Rocher."
Where to buy online:
Amazon: (Six Packs) Salted Caramel Protein Gnawbles | Chocolate Orange Protein Gnawbles | HazelNOT Gnawbles | Mylk Chocolate Gnawbles
READ MORE: The best vegan chocolate: bars, boxes and truffles
Eat Real Hummus Crisps
The power of chickpea never ceases to amaze. Eat Real Hummus Crips do away with starchy potatoes and offer up baked slices of hummus for your snacking delight. They are lower in fat than traditional crisps, and they are free from loads of allergens, which means they can be enjoyed by pretty much everyone.
Tried and tested results: "Eat Real has managed to create a chickpea alternative to potatoes and vegetable crisps that does away with the fats and grease but keeps the satisfying snap, crunch and flavour. A win all around."
Where to buy online:
Amazon: (Multipacks) Eat Real Sea Salt | Eat Real Tomato and Basil
Holland & Barrett: Eat Real Tomato and Basil | Eat Real Chilli and Lemon
The Vegan Kind::a[Eat Real Sour Cream & Chives]{href='https://thevegankind.com/p/eat-real-hummus-chips-sea-salt' target='_blank' rel='noopener noreferrer'} | Eat Real Sea Salt
The Coconut Collaborative Dairy-Free Natural Yoghurt
A super flexible food to have ready in your fridge. It uses coconut to mimic the texture of natural yoghurt and is good for having over fruit at lunch, in overnight breakfast pots or as the base for a tasty dressing.
Tried and tested results: "An instant hit and now my go-to product for yoghurt. The subtle coconut flavour adds depth to lots of dishes and goes really well with granola, but can easily be hidden in more flavourful recipes when needed."
Where to buy online:
Tesco: Coconut Collaborative Dairy Free Natural Coconut Yogurt
Ocado: Coconut Collaborative Dairy Free Natural Coconut Yogurt
The Vegan Kind: Coconut Collaborative Dairy Free Natural Coconut Yogurt
Lizi’s Granola
Looking for a sweet and crunchy fibre fix? Liziu2019s granola range is brimming with nuts, grains and seeds that provide some valuable nutrients, all while feeling like a treat. Several mixes are available, including Nuts & Seeds, Maple & Pecan, Mango & Macadamia and Passion Fruit & Pistachio. Low Sugar and High Protein mixes are also on offer.
Tried and tested results: "Good flavours, lots of texture and sweet crunch. Plus, a tonne of nutrients from the mix of seeds and nuts. It's really useful having a wide choice, too, especially when keeping sugar intake under control."
Where to buy online:
Amazon: Lizi's Low Sugar Granola 1Kg Value Pack | View all Lizi’s Granola
Tesco: Lizi's Low Sugar Granola 500G | Lizi's Original Granola 500G
Cauldron Falafel
It's chickpeas to the rescue once again. This time, they are smashed up and mixed with Middle Eastern spices for added flavour and warmth. You can eat them cold from the fridge, with a salad, or warm them up and pop them in a wrap.
Tried and tested results: "These might just be a vegan essential. They are great as a snack, on the side of a salad or in a wrap with greens, hummus and chillis. The only issue is making sure that you don't snaffle them all on day one."
Where to buy online:
Ocado: Cauldron Middle Eastern Falafel | Cauldron Moroccan Spiced Falafel
Waitrose: Cauldron Middle Eastern Falafel
Sainsbury’s: Cauldron Middle Eastern Falafel
Morrisons: Cauldron Middle Eastern Falafel
The best vegan cheese
Applewood Vegan Smoky Cheese Alternative
Smokey, creamy, meltable and dairy-free, Applewood has worked out a secret vegan formula with delicious results. For burgers, there's nothing better.
Tried and tested results: "Decent cheese has always been a struggle when eating vegan. Applewood has nailed it here, as the smokey and creamy flavours are delicious, and it melts really well."
Where to buy online:
The Vegan Kind: Applewood Vegan Smoky Cheese Alternative
Violife Cheese
While Applewood has nailed the perfect vegan burger cheese, Violife has taken care of everything else. Its impressive range includes sliceable mature cheddar-like blocks, grate-able parmesan-style wedges and pizza-ready grated vegan mozzarellas.
Tried and tested results: "It's refreshing to see a brand go all-in on a product range - too often vegan cheese is restricted to a naff cheddar and some pre-grated option. The wide range of Violife products means that you can really enjoy cooking and experimenting with cheese, all while keeping plant-based. Awesome stuff."
Where to buy online:
Tesco: View the full range
Ocado: View the full range
The Vegan Kind: View the full range
Sacla Vegan Cheese Sauce
Comfort food alert drool. Sacla Vegan Cheese Sauce makes awesome mac and cheese, cauliflower cheese and lasagnas. It might even be better than the real deal.
Tried and tested results: "It's so well made and convincing that no-one could tell the difference when it replaced the non-veggie pre-mix. Can't say better than that."
Where to buy online:
Amazon: Sacla Vegan Cheese Sauce
BOSH! NOOCH!
NOOCH! isnu2019t directly trying to be cheese. Itu2019s a natural foodstuff that adds a deep, cheesy flavour to vegan dishes. Add this to some homemade mac and cheese and prepare to be impressed. The technical name is Nutritional Yeast, and there are loads of brands offering the delicious little flakes, but most vegans call it u201cNoochu201d because the real name sounds gross. As a nice little bonus, it's fortified with vitamins, so it's an easy source of Vitamin B12 for plant-based dieters.
Tried and tested results: "The stuff looks unappetising - it reminds me of flakey fish food. But the taste is absolutely undeniable - it adds a huge amount of cheesy flavouring and deep umami moreishness. A staple ingredient in any cheesy pasta dish."
Where to buy online:
Ocado: 100g BOSH! NOOCH!
Morrisons: 100g BOSH! SMOKY NOOCH!
The Vegan Kind: 100g BOSH! NOOCH!
The best vegan milk
Mighty M.LK
Mighty by name, mighty by nature. Using pea protein and other low-water, environmentally friendly ingredients, M.LK is a dairy milk alternative thatu2019s delicious. Its creamy taste and smooth texture make it an easy swap for cereals, smoothies and baking. In terms of nutrition, M.LK has plenty of Vitamin D, B-12 and protein, and more calcium than cowu2019s milk.
Tired and tested results: “This tastes great, working particularly well in smoothies and porridge. While there are other plant-based milk brands with a similar flavour and consistency, the real joy here is knowing that it’s more eco-friendly than nut milk and packed with nutrients.”
Where to buy online:
Mighty Drinks: Mighty M.LK Original | Mighty M.LK Protein Oat | Mighty M.LK Unsweetened | Mighty M.LK Barista
Holland & Barrett: Mighty M.LK Original | Mighty M.LK Unsweetened
Oatly Oat Drinks
Who knew that liquid oats were so good? Oat Drink is the brand's basic offering and is full of healthy goodness, including proteins, healthy fats and B12. For fans of fancy coffees, the Barista blend of Oat Drink will keep your cappuccinos frothy and dairy-free, while Chocolate and Vanilla flavours for a tasty treat. Anyone wanting to be pure as can be, the Organic option has three ingredients: oats, water and a pinch of salt.
Where to buy online:
Tesco: Oatly Original | Oatly Barista | Oatly Skinny | Oatly Organic
Ocado: Oatly Original | Oatly Barista | Oatly Skinny | Oatly Organic
Alpro No-Sugars Soya Milk
Soya milk is a hugely popular option for anyone stepping away from dairy milk, and Alpro is among the best options. Itu2019s good on cereal and in hot drinks. We recommended the unsweetened version to keep your sugary intake to a minimum.
Where to buy online:
The Vegan Kind: Alpro Soya No Sugars Long Life Milk
The best vegan supplements
Myvegan Pea Protein Powder
www.myvegan.com
Thereu2019s plenty of protein to be had naturally through a balanced vegan diet. However, if youu2019re chasing those gains, a little pea-powered boost might be in order. This all-plant powder delivers 21g protein per serving, is low in sugar and high in fibre. Available in four flavours and two sizes; 1kg and 2.5kg.
Holland & Barrett Vegan Multivitamin & Mineral Tablets
www.hollandandbarrett.com
If youu2019re new to a vegan diet and struggling to work out the nutritional recipes that work for you, some supplements can help give you what your body needs in the meantime. Holland & Barret Vegan Multivitamin supplements include Vitamin B12, calcium, iron, zinc and folic acid.
The best vegan substitute ingredients
Amisa Chickpea Flour
Chickpea flour is a versatile gluten-free ingredient used to thicken sauces, batter food or bind homemade burgers. Itu2019s ideal for making Indian cuisine staples, like flatbread, and as an ingredient in vegan omelettes.
Where to buy online:
Holland & Barrett: Amisa Gluten Free & Organic Chick Pea Flour 400g
CRACKD The No-Egg Egg Replacer
A whole load of natural ingredients get blended to create an egg replacement that helps mixtures thicken and rise - perfect for cakes, pancakes and Yorkshire puddings.
Where to buy online:
Morrisons: Crackd The No-Egg Egg
The Vegan Kind: Crackd The No-Egg Egg
The Tofoo Co. Tofu
At its best, tofu is the main star of a meal and you should definitely hunt down some good tofu recipes. However, itu2019s also handy as a substitute for scrambled eggs and chicken pieces in stir-fries. Just remember to get it pressed ahead of cooking.
Where to buy online:
Tesco: The Tofoo Co. Naked Tofu | The Tofoo Co. Organic Tofu Teriyaki
Waitrose: The Tofoo Co. Naked Tofu | The Tofoo Co. Organic Tofu Smoked
Morrison: The Tofoo Co. Naked Tofu
Ocado: The Tofoo Co. Naked Tofu | The Tofoo Co. Naked Tofu XL | The Tofoo Co. Tofu Teriyaki
Oatly Creamy Oat
Oatly Creamy Oat is the ideal replacement for cream in recipes. Itu2019s silky and thick, which is just what you need for sauces and curries.
Where to buy online:
Amazon: (Multipack) Oatly Creamy Oat
Waitrose: Oatly Creamy Oat | Oatly Whippable Creamy Oat
The Vegan Kind: Oatly Creamy Oat
Flora Plant Butter
Creamy, mellow and moreish, Flora Plant Butter should be a staple of any vegan cooks and bakers. Available in Salted and Unsalted, itu2019s even great on some crumpets.
Where to buy online:
Tesco: Flora Plant Butter Salted | Flora Plant Butter Unsalted
Morrisons: Flora Plant Butter Salted | Flora Plant Butter Unsalted
The Vegan Kind: Flora Plant Butter Salted
An interview with BOSH!
To celebrate the latest BOSH! recipe book, BOSH! On A Budget, we chatted with Henry Firth and Ian Theasby to ask a few questions about vegan cooking. Here's what we found out:
So, the new book shows, without a doubt, that eating vegan doesn’t have to be expensive. Do you have any other money-saving life hacks around preparing vegan food, sourcing ingredients?
• Batch cook, freeze and save for later.
• Buy in bulk
• Don’t buy too much packaged vegan food like burgers and chicken
• Buy fresh veggies - they’re actually pretty cheap
• Buy frozen veggies - they’re really cheap
Did you have to make any sacrifices in terms of flavour or ingredient choice when writing more budget recipes for BOSH! On A Budget?
No! Writing with budget constraints really got our creative juices flowing and made us think out of the box for ways to create maximum flavour with minimum cost.
Your catalogue of recipes is huge. How do you keep inspired, or where do you find the inspiration, to keep creating new (and delicious) meals?
We love food and thoroughly enjoy the recipe writing process. We want our books, website and social media channels to be a really valuable resource for people who are trying out plant-based food, so that keeps us motivated and working hard!
Top tip each on switching to, and maintaining, a plant-based diet?
Henry: Watch a few documentaries on veganism like Cowspiracy. The information in those films will definitely legitimise and reinforce your decision to go plant-based.
Ian: Gorge on plant-based recipe videos on the internet - a couple of hours of those will make you realise you never have to miss out on a plant-based diet!
Would you rather live in a world with no chillies or no garlic?
Henry: No garlic, I LOVE chillies.
Ian: No chillies, I like chillies but garlic gets my vote!
Is there an ingredient either of you just can’t stomach?
Henry: I was never a big fan of eggs and to be honest I’m not that keen on vegan egg replacements either!
Ian: Meat – ha!
BOSH! on a Budget by Henry Firth and Ian Theasby (HQ, HarperCollins) is available for £16.99. Head to their website now www.Bosh.TV
Read the full BOSH! interview with What's The Best here.
Also available: BOSH! Cookbook | BISH BASH BOSH! | BOSH! Healthy Vegan | Speedy BOSH! | BOSH! How to Live Vegan
Frequently Asked Questions: Your Vegan Guide
What is Veganuary?
Veganuary is both the name of a non-profit charity and the month-long campaign that “encourages people worldwide to try vegan for January and beyond.”
The Veganuary charity is very clear about its mission: it wants a world free of animal farming and slaughter, emissions and land damage, and to help improve health.
As with similar month-long campaigns like Movember, Dry January and Stoptober, Veganuary has grown in popularity as an event to get involved in for all people – not just those dedicated to the specific causes. For example, many see the doubling-up of Veganuary and Dry January as the perfect excuse to detox after an indulgent festive period, feeling support in the comradery of others doing the same.
What are the health benefits of eating plant-based foods?
Eating a balanced vegan diet is a very healthy practice, providing your body with all the nutrients it needs. This is true for many carefully maintained diets, though there are some areas where veganism naturally excels. Here are a few areas where studies show the benefits of a vegan diet:
Increased intake of nutrients – Studies have shown that eating a plant-based diet can increase the intake of vitamin A, C and E. Vegan diets are also higher in fibre, antioxidants, potassium, magnesium, and folate. Your body relies on these nutrients, including digestion, blood pressure and sugar regulation, energy creation and immune function.
Weight management – First things first: we do not advocate counting calories. However, it’s a fact that a healthy and balanced vegan diet delivers the same (or more) nutritional value as a meat-based diet in fewer calories. With correctly sized portions and while still hitting a healthy caloric intake, a vegan will typically consume considerably fewer calories than other diet types (up to 600 fewer, according to some studies). This, coupled with healthy exercise, quality rest and general wellbeing, can help manage weight.
Lower risks of type 2 diabetes – According to studies, vegans have lower blood sugar levels and have a reduced risk of developing type 2 diabetes. Be aware that you can cancel this benefit out if you rely too heavily on carbohydrates, sweetened plant milk, fruit juices and ready-made meals.
Reduced risk of certain cancers – The World Health Organisation recommends, amongst other things, maintaining a healthy weight and following a healthy diet rich in fruit and vegetables as two methods of lessening the risk of developing or dying from cancer. As noted above, these two behaviours are inherently easier to achieve with a vegan diet. Targeted research has shown that lowering meat intake and regularly eating legumes (beans, lentils, soybeans, etc) can reduce the risk of colorectal cancer by up to 18 per cent.
Are there any health risks when going vegan?
When switching to a plant-based diet, some people might worry about nutrition. Meats and dairy products are reliable protein, calcium, iron, omega-3 fatty acids and vitamin B-12 sources, and it can be hard to see how plants alone can bridge this gap.
Happily, so long as you eat a balanced and varied diet, a vegan diet can fulfil all your dietary and nutritional requirements.
For a vegan, a main source of protein is legumes (beans, nuts, lentils, chickpeas, etc). Calcium and iron are also in legumes, as well as green leafy vegetables (spinach, kale, etc.) and tofu. Omega-3 fatty acids are easy to get, too, thanks to walnuts, seeds (flax, hemp, chia) and Brussels sprouts.
Vitamin B-12 is a little harder to come by naturally without eating meat, but vegan supplements and fortified vegan milk are readily available.
Vitamin B12 is also present in Marmite, with an eight-gram serving providing 72% of your recommended daily intake. Though Vitamin B12 is hugely important, only small amounts are required, so fortified foods do the trick - just how small, you ask? Women need around 600 micrograms of Vitamin A per day, but only 1.5 micrograms of B-12. So, you don't need to worry about necking gallons of Marmite every morning.
Increased sugar consumption can be an issue with veganism. Vegan desserts, sweetened nut and oat milk and increased fruit consumption (in juices and whole foods) are all things to look out for. These are great in moderation, but relying on these too heavily to plug holes in your diet can significantly spike your sugar consumption.
The NHS has a reliable guide on what vegans need to have a nutrient-rich and well-rounded diet, which you can read here.
It can seem overwhelming when first eating vegan to consider these nutritional requirements alongside learning new recipes and avoiding animal products. But rest assured, so long as you’re maintaining a varied and balanced vegan diet, you’ll regularly be seeing these nutrient-rich ingredients in your meals.
If you have any ongoing health issues or medical conditions affected by diet, you may want to consult your GP before going vegan.
What are the environmental benefits of eating vegan?
Reducing your consumption of meat and dairy lowers your carbon footprint significantly. This is because the livestock sector produces a significant proportion of the globe’s carbon emissions. Many think tanks and researchers consider a large-scale adoption of plant-based eating is essential to protecting the planet from the devastating effects of global warming.
Let’s look at the stats: It’s hard to get an exact number, as studies sway between claims of between 14 and 25 per cent. To be safe, we can look at one of the more conservative and transparent publications from the Food and Agriculture Organisation of the UN.
According to this research, global livestock accounts for 14.5 per cent of all human-created emissions. In this, 65 per cent is attributable to raising cattle for meat and dairy products. Beef and cattle milk production lead in emissions created, followed closely by pig-based foods.
Is being vegan expensive?
No; the whole foods required for a vegan diet are cheaper than those of vegetarian, flexitarian and meat-based diets. According to research by Oxford University, in Western countries, vegan diets are the "most affordable and reduced food costs by up to one third”.
BUT... it’s worth noting that his study focussed on whole foods, and therefore did not measure the cost of vegan ready meals and meat replacements.
If you’re looking to go vegan and take full advantage of cheaper shopping bills, we recommend cooking delicious and healthy vegan meals from fresh using whole ingredients wherever possible. You can read about the best vegan cookbooks here.
Tips from the team on eating vegan:
William Lobley: "Stock up on cookbooks and recipes, and don’t be afraid to experiment! I haven’t eaten meat in five or six years, and I haven’t missed it once - now steak, chicken, pork and fish all look very dull. My plant-based diet has introduced me to countless new flavours and combinations and helped me fall in love with cooking fresh."
Ellen Kinsey: "Plant-based eating doesn't have to be a stress - being vegan allows you to get creative in the kitchen. Plus, you don't have to skip out on any of your previous favourite dishes. You can make omelettes with chickpea flour and vegan fried chicken with oyster mushrooms. The best way to find creative ways to cook is through YouTube or Instagram - you'll be surprised by all the amazing ways to you can prepare vegetables."
Piper Huxley: "Becoming vegan doesn’t have to happen overnight. If it helps, make gradual changes to your diet instead of going cold turkey on meat and dairy. When it comes to a milky brew, plant milk isn’t bad at all, you just need to give them a chance. If you can, try everything out there, to see what you like and what you don’t."