What is the most extreme vegan?

Level 5 vegan Level 5 vegans also avoid all animal-derived products such as eggs, dairy products, meats, fish and seafood, and will also avoid any food products where accidental traces of animal products may feature. They will also avoid leather, gelatin, and some food colourings.

What do vegans replace protein with?

Alternate sources of protein Beans and legumes : Beans and legumes are a rich source of fiber and B vitamins. They are also a great replacement for meat as a source of vegetarian protein. Soy: One cup of boiled soybeans (172 g) contains around 29 grams of protein.

What are the disadvantages of plant-based meat?

As some plant-based meat and mock meat products are created to replicate animal meat, they may undergo more processing. This leads to a high content of saturated fat, sodium, and added sugar .

What is surprisingly not vegan?

Beer and Wine Isinglass, a gelatin-based substance derived from fish, is used as a clarifying agent in some beer and wine. Other non-vegan ingredients sometimes used are casein (from milk) and egg whites.

What is the most eaten vegan food?

Some of the most widely enjoyed vegan foods are legumes, nuts and seeds, chickpeas, and black beans . Nuts and nut butters are packed with nutrients. Airheads, Cracker Jack, Cinnamon Life Cereal, Fritos, and Fruit By the Foot are also vegan foods that are widely enjoyed.

What is a super vegan?

Super vegans are committed to a plant based diet and look for products certified by The Vegan Society, Cruelty Free International and other reputable organisations. There are multiple benefits of veganism but most people are attracted to the impact it has on farmed animals and fish.

What do most vegans suffer from?

Low vitamin B12 intake is a significant problem in vegan diets due to the exclusion of vitamin B12-rich foods such as meat, poultry, and eggs. A lack of vitamin B12 has been linked to neurologic and hematologic problems [19].

What's stricter than vegan?

Fruitarianism is more restrictive than veganism or raw veganism, as a subset of both. Maintaining this diet over a long period can result in dangerous deficiencies, a risk that many fruitarians try to ward off through nutritional testing and vitamin injections.

What are the negatives of a plant-based diet?

Some studies have shown that those on a plant-based diet are found to have lower plasma vitamin B12 levels and higher levels of vitamin B12 deficiency than those who consume animal products. Vitamin B12 is an important cofactor in DNA synthesis, and deficiency can lead to anemia and severe neurological dysfunction.

What do vegans eat instead of dairy?

Today, vegan dairy alternatives are widely available. These include milk made from soy, oats, and peas, as well as cheeses made from cashews or coconut. These foods are appropriate for both vegan and dairy-free diets, and their flavor and texture are comparable to those of their dairy-containing counterparts.

What are plant-based food alternatives?

A major source of plant-based protein is legumes (green peas, soy, peanut, lupin, green beans and pulses such as chickpeas, lentils, kidney beans and other dried beans) and the allergenic potential of several legumes has been identified and characterized so far (Cabanillas, Jappe and Novak, 2017; Verma et al., 2013; ...

Top 10 vegan substitutes (2024)

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Thinking of going vegan for 2019, or including more vegan options to your repertoire? Switching to a vegan diet can be daunting, but to ease the transition, here are some accessible substitutes.

1. Jackfruit

Versatile and surprisingly cheap, jackfruit is a non-processed ingredient that you’ll often find in cans, meaning you can stock up in the cupboard. Having been widespread in Asia for decades, it’s now soaring in popularity over here, with pulled pork the most common, go-to recipe for this substitute, as it mimics the shredded texture so accurately. It makes a great replacement for chicken, perhaps in a stir-fry, but can also be prepared to resemble tuna. Lately, I’ve tried some really creative and delicious dishes; jackfruit tacos, gyros, and even crab cakes.

Try these jackfruit pulled pork tacos.

2. Aquafaba

The water from a can of chickpeas is a superb substitute for egg white. It can used to make meringues, mousses and lots of bakes like macarons, sponges and brownies. Add chickpea water to dairy-free buttercream and you’ll get a much lighter frosting. I even mix it with icing sugar and lemon juice to make a vegan royal icing.

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It can even be a central ingredient in dairy free batter and sauces like mayonnaise. You may find it useful in co*cktails, too – a vegan can have a whisky sour after all!

Looking for inspiration? Try these vegan aquafaba meringues.

3. Seitan

Often called vital wheat gluten, seitan is made from wheat protein. There are loads of off-the-shelf products available, but you could also make your own. With seasonings, you can flavour a dry mix made with wheat gluten flour, then create a wet mix using alternative milk, tofu and any flavourings you like (depending on your desired outcome). Mix the two together into a dough and knead well.

If you’re craving fast food, you can fry it in chunks with seasoned batter for a fried chicken substitute. For a healthier alternative, it can be roasted, grilled or oven cooked. It’s a good substitute for duck, beef, bacon and sausage, and can be paired with most cuisines, but it seems to be most popular with Asian food, having originated in China where it’s been used as a source of protein for centuries.

Discover this spicy vegan fried seitan recipe and you won’t look back.

4. Milk substitutes

Popular non-dairy milks include oat, hazelnut, cashew, soy, almond and hemp. It’s also easy to make your own by soaking raw nuts, blending with water and straining. Alternative milks not only are great subs for drinks but also can be used in many recipes for cooking and baking.

Certain kinds work better for different recipes, so I encourage you to experiment. For example, there’s an oat barista milk that definitely works best for making classic frothy coffees. The company that produces it can’t keep up with the demand and there’ve been a few shortages, leading to people stockpiling!

5. Alternative cheeses

It's tricky to replicate the real deal, but alternative cheeses are really improving. Now, most supermarkets have their own ranges alongside various other brands, so there’s plenty to try. They’re made using a variety of ingredients, including coconuts, aquafaba, nuts and solidified vegetable oil. It’s best to opt for one fortified with vitamin B12 and calcium.

A number of cheese substitutes are available, from mozzarella-style to cheddar and cream cheese. Recently, there are quite a few ‘artisan’ vegan cheese brands around, too. Lastly, as a good substitute for parmesan, try using dried nutritional yeast flakes. Not only is it a great source of B12 and other B vitamins, but it has a savoury flavour that pairs well with pasta and salads.

Read our expert guide on how to make your own vegan cheese.

6. Alternative creams and yogurts

Similarly to alternative milks, there’s an array of plant-based yogurts – perfect for adding to fruits, cereals, or just having on their own as a snack. They can be used for baking and cooking, too.

Similarly to other alternative dairy-free products, they’re fortified with vitamins but also filled with probiotic bacteria – meaning vegans can get some of the same health benefits as ordinary, dairy yogurt.

I like to use coconut-based creams and yogurts in Indian and Asian curries as the flavour works well, but in some cases I go for a blander more neutral yogurt alternative, such as soy or almond, for other recipes or toppings. Again, it’s worth experimenting.

More recently, a ‘squirty’ cream has become available in plant-based form – it’s made with soy, and you can add it to puddings, bakes, desserts and drinks, like ‘freakshakes’.

Try this recipe for vegan soured cream – it’s the perfect for topping for these pulled jackfruit tacos.

7. Cheat or mock meats

In place of processed foods like chicken nuggets, burgers, fish fingers, sausages and hotdogs, there are a number of options for any fast food you might miss. All major supermarkets have their own ranges in addition to big brands, and new, smaller start-up companies are contributing, too.

8. Tofu and tempeh

Made from soybeans, tofu is a less-processed substitute for meat as it’s a complete protein. The firm variety is best for cooking in savoury dishes, and you can use the softer types for things like tofu scramble in place of egg, or add to puddings and bakes.

Tempeh is made with fermented soybeans and is firmer in texture. It’s a great substitute for protein in Asian recipes, but also really good as 'bacon' if you thinly slice and fry it. I brush it with a mix of Marmite, maple syrup and hickory smoke after frying for a few seconds each side, to give it a savoury smoky bacon flavour. Both tofu and tempeh are great vehicles for flavour, so work well in lots of dishes.

9. ‘Spreads’ and fats

There are plenty of different dairy-free butter brands out there, from supermarket’s own to many other large and small brands. Experiment to find your favourites.

10. Whole egg substitutes

Powdered egg substitutes used to be found in more specific health stores, but a recent rise in popularity means you can easily track them down in supermarkets now, too. Some obvious uses include bakes and breakfast meals.

I prefer to make and use a more simple flax egg for my baking recipes by mixing hot water with flax meal. Chia seeds also work well as an egg substitute. I’ve mentioned above about chickpea water (aquafaba), but that’s used as more of an egg white substitute.

It’s amazing to think that only a few years ago, vegans were limited to a few options or a small section of obscure products in supermarkets. Ever-expanding vegan trends and the number of people trying out the lifestyle are driving the rise of new and exciting substitutes, so it’s worth exploring what’s available to find the best products for you.

Try out our vegan spinach omelette recipe for breakfast.