People who are vegans restrict certain dietary choices. The food they eat cannot come from an animal origin. Vegan diets exclude meat, poultry, fish, eggs and dairy products as well as foods that contain these products according to Mayo Clinic. If you are thinking of going vegan, learn what foods to include in your diet to arrest any confusion.
Fruits
Fruits in the form of fresh, frozen, dried and canned are all vegan. They are also high in fiber, natural sugar, water content, carbohydrates and vitamins. Other than avocados, they are also low in fat. Apples, bananas, cherries, oranges, pears, strawberries, lemons, limes, grapefruits and kiwis are examples.
Vegetables
Vegetables are vegan-friendly foods that have similar qualities as fruit. They too come in fresh, frozen, dried and canned forms and they are loaded with nutrients. A diet rich in vegetables and fruits lowers blood pressure, reduces risk of heart disease, stroke, some cancers, lowers risk of eye and digestive problems and has a mellowing effect on blood sugar that can help keep appetite in check, according to the Harvard School of Public Health. Baby spinach, all types of lettuce, carrots, celery, broccoli, cucumbers, cauliflower, beets, radishes and peppers are examples.
Nuts
Nuts are vegan foods that are high in mono- and polyunsaturated fat, protein and fiber. They also have a high amount of calories, but don't let that stop you from eating them. Nuts contain the essential fatty acids, linoleic and linolenic acids, which are vital for growth, healthy skin and hair, blood pressure control, immune response and blood clotting, according to Yale-New Haven Hospital. Cashews, almonds, pecans, walnuts, hazelnuts and Brazil nuts are examples.
Seeds
Seeds are vegan foods that have nutrient profiles similar to nuts. They are high in protein, fiber, fat and calories and low in carbs. Sunflower seeds, pumpkin seeds, sesame seeds, hemp seeds and flax seeds are examples.
Grains
All forms of whole grains and the products that they produce are vegan friendly foods. They are also high in fiber and complex carbs, low in fat and have moderate amounts of protein. Oatmeal, oat bran, quinoa, millet, barley, pasta, cereal, bread and bagels are examples.
Beans
Beans are considered legumes because they have pods. They, along with peas and peanuts, are vegan legumes that are high in fiber, complex carbs, iron and protein. They are also low in fat. Kidney beans, soy beans, white beans, lima beans, pinto beans, lentils and chick peas are other examples.
Alternatives
Numerous alternatives exist that are vegan friendly, such as faux, or in other words, fake, lunch meat, milk, cheese, yogurt, sausage and pepperoni. They are made out of soy beans or a combination of different grains.
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