Vegans and vegetarians share many similarities. Vegetarians consume only plant-based foods and avoid animal products, although some may include items like milk, cheese, butter, and eggs in their diet. On the contrary, vegans eliminate all animal-derived products from their meals and strictly adhere to a plant-based diet. In addition to avoiding animal foods, vegans also abstain from using animal products such as leather goods.
Veganism has become a global trend among the younger generation. The Vegan Society was established in 1944 under the leadership of Donald Watson. In 2010, the United Nations responded by issuing a report on the vegan diet, which marked the beginning of its increasing popularity worldwide. Veganism continues to gain momentum each day.
While vegetarians primarily consume plant-based foods, they still include many animal-derived products in their diet, unlike vegans who avoid all such items entirely.
Below is a list of foods commonly consumed by vegans:
Vegetables: Cabbage, carrot, cauliflower, beans, broccoli, garlic, onion, potato, spinach, tomato, squash, pepper, etc.
Fruits: Apple, banana, mango, jam, pineapple, grape, grapefruit, lemon, orange, pear, pomegranate, cherry, kiwi, peach, strawberry, etc.
Whole Grains: Red rice, whole wheat bread, oats, barley, pasta, brown rice pasta, millet, cornbread, etc.
Sources of protein:
Nuts: Almonds, Brazil nuts, cashews, hazelnuts, peanuts, pistachios, walnuts, etc.
Seeds: Chia seeds, flaxseeds, pumpkin seeds, sesame seeds, sunflower seeds, etc.
Legumes: Beans, chickpeas, kidney beans, lentils, mung beans, etc.
Soy products: Soy milk, tofu, etc.
Milk and dairy alternatives:
Milk substitutes: Almond, cashew, coconut, oat, rice, soy milk, etc.
Yogurt Alternatives: Almond, cashew, coconut, soy yogurt, etc.
Vegan Cheese: Vegan parmesan cheese, nut cheese, pea cheese, etc.
Egg substitutes: Arrowroot powder, chia seeds, cornstarch, flaxseed meal, tofu, etc.
Healthy fats: Avocado, avocado oil, coconut oil, flaxseed, olive oil.
Snack foods: Dark chocolate, dried fruits, peanut butter, pita chips, corn grits, roasted chickpeas, etc.
Sweeteners: Date syrup, maple syrup, molasses, brown sugar, stevia.
Today, the number of vegans is steadily increasing worldwide, and vegan festivals are being held in various countries. Vegans have demonstrated that it is possible to lead fulfilling lives without causing harm to animals. Consequently, anyone can adopt a vegan lifestyle with determination.
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