Vegan

Vegans avoid all animal products: meat, poultry, fish and shellfish, dairy (milk, cheese, butter, yogurt, whey, casein), eggs, honey, and gelatin. They also skip ingredients derived from animals such as lard, fish sauce, anchovy paste in Worcestershire, and carmine coloring. Many vegans also check for hidden dairy and egg in baked goods, pasta, and processed foods.

Vegan protein comes from legumes (lentils, chickpeas, black beans, peas), soy foods (tofu, tempeh, edamame, soy milk), seitan made from wheat gluten, and to a lesser extent grains, nuts, and seeds. Soy and quinoa provide all nine essential amino acids, while combining grains with legumes across the day covers the amino acid profile. A typical adult target of 0.8–1.2 g protein per kilogram of body weight is achievable with two to three legume or soy servings daily.

Yes. Vitamin B12 is produced by bacteria and is not reliably found in plant foods, so vegans need either a supplement (commonly 25–100 mcg daily or 1000 mcg twice weekly) or consistent intake of B12-fortified foods like nutritional yeast, plant milks, or cereals. Long-term B12 deficiency can cause anemia and irreversible neurological damage, making this the single non-negotiable supplement on a vegan diet.

It can be, but not automatically. Whole-food vegan meals built on legumes, intact whole grains, vegetables, nuts, and seeds tend to have a low to moderate glycemic index because of their fiber, resistant starch, and protein content. However, vegan diets heavy in white bread, white rice, sugary drinks, fruit juices, and refined snacks can carry a high glycemic load, so food choices matter more than the vegan label itself.