Is eating a plant-based diet better for you? Try these 7 vegan alternatives full of protein, iron, calcium and vitamins

Benefits of plant-based diet: Almond, soy, oat, and coconut milk offer dairy-free substitutes that are rich in calcium and vitamin D (Image: Canva)

Embracing a plant-based diet isn't just a dietary choice anymore; it's a conscious lifestyle shift towards health, sustainability, and ethical consumption. In the last decade, the culinary world has witnessed a rapid surge in interest in vegan food. Amidst this rise, the nutritional value and variety of vegan options have not only shattered misconceptions but have also opened new avenues for balanced eating.

Veganism, the plant-based diet, has gained popularity in the recent years for the health benefits it offers. Such diets are rich in vitamins, minerals, fibre, and antioxidants and offer more than just sustenance. Studies indicate that adopting a plant-based diet may reduce the risk of chronic diseases, enhance heart health, promote a thriving gut microbiome, and even positively impact mental well-being. A carefully-crafted diet focusing on plant-based whole foods, encompassing diverse vegetables, whole grains, nuts, and legumes, helps to deal with chronic lifestyle diseases.

According to the American Heart Association and the Academy of Nutrition and Dietetics, adhering to vegan diet can help in weight loss, improved blood pressure, lowered cholesterol levels, and reduced heart disease risk.

The high-fibre content in plant-based foods aids digestion and lowers cholesterol levels, contributing to better heart health. Additionally, the absence of animal-based saturated fats often associated with cardiovascular risks makes vegan diets a heart-healthy choice. Besides, the rich array of nutrients found in plant foods nurtures a diverse and thriving gut microbiome that supports good health.

Vegan options: As the number of vegans grows, plant-based foods have undergone a transformation. From meat alternatives to dairy substitutes, the market is coming up with inventive products crafted to replicate the flavours and textures of animal-based foods. Research indicates that a well-planned vegan diet can meet nutritional needs across all life stages. Key nutrients like protein, iron, calcium, and vitamins D and B12 can be sourced from a variety of plant-based foods.

Here are seven vegan options to consider including into your diet:

Plant-based meats: Options like tofu, tempeh, seitan, and pea protein-based burgers and sausages provide a protein-packed alternative to meat. These alternatives offer high-quality plant-based proteins that can aid in muscle repair and provide essential amino acids necessary for various bodily functions.

Dairy substitutes: Almond, soy, oat, and coconut milk offer dairy-free substitutes that are rich in calcium and vitamin D. These alternatives can support bone health and contribute to a well-balanced diet, particularly if you avoid dairy products.

Nutritional yeast: Known for its cheesy flavour, nutritional yeast serves as a savory topping or ingredient in various vegan dishes. It's often rich in B vitamins, such as B12, making it an excellent addition if you have difficulty obtaining this essential nutrient from plant-based sources.

Vegan yoghurts: Yoghurts made from coconut, almond, or soy offer probiotics and a creamy texture similar to traditional yogurt. These alternatives provide beneficial probiotics that support gut health and digestion.

Egg replacements: Aquafaba (chickpea water), flax or chia seeds, and commercial egg alternatives work well in baking or as binding agents. They offer a source of omega-3 fatty acids and fibre, which can support heart health and digestive function.

Vegan cheese: Made from nuts, tofu, or seeds, these cheeses are the new favourite among vegans. Some varieties are fortified with calcium and help to meet calcium needs for bone health.

Dairy-free ice cream: Made from coconut milk, almond milk, or cashews, these ice creams offer a delicious dairy-free dessert option. They often contain healthy fats from plant sources and support heart health when consumed in moderation.