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 Last Updated : Sep 11,2019



वेगन ड़ाइट रेसिपी - हिन्दी में पढ़ें (Vegan recipes in Hindi)
વેગન ડાઇઅટ રેસિપિ - ગુજરાતી માં વાંચો (Vegan recipes in Gujarati)


Vegan Diet, Indian Vegan Food List, Vegan Recipes

A vegan diet contains only plants – such as vegetables, grains, nuts, fruits and other foods made from plants. It excludes foods that come from animals which includes meat, chicken, fish, shellfish, dairy products, eggs, honey and other animal agriculture products. This type of diet is usually low in calories and saturated fats and high in Fiber and Vitamin C.

Vegans use products which are cruelty free i.e. products that do not involve animal labor.

List of 42 Indian Foods Vegans can eat.

1. Wheat 24. Soya
2. Rice 25. Soya Milk
3. Brown Rice 26. Tofu
4. Jowar 27. Almond
5. Bajra 28. Peanut
6. Ragi 29. Walnut
7. Corn Flour 30. Cashew-nut
8. Plain Flour 31. Oat Milk
9. Corn 32. Almond Milk
10. Breakfast Cereals 33. Olive Oil
11. Buckwheat 34. All Vegetable Oils
12. Chana Dal 35. Sugar
13. Moong Dal 36. Peanut Butter
14. Toovar Dal 37. Almond Butter
15. Besan 38. Almond Bread
16. All Indian Dals 39. Moong
17. All Vegetables 40. Matki
18. All Fruits 41. Chana
19. Yeast 42. Mixed Sprouts
20. Mushroom 43. Oats
21. Golden Syrup 44. Steel Cut Oats
22. Coconut Oil 45 Cocoa Powder
23. Coconut Butter 46 Jaggery

What Vegans cannot eat!

1) Milk and milk products like curds, cheese, paneer, buttermilk, ghee, mawa, Chocolates, creams, ice creams etc.
2) All meat and meat products – chicken, fish, mutton, beef, prawns, shellfish etc.
3) Animal products like honey and food coloring derived from insects like cochineal.

It is really important to read the food product labels as some products are prepared using hidden materials or in the same factory where non-vegan products are used such as milk, milk powder and eggs are made.
 

Vegan diet is low in Protein for Vegetarians

Meeting the protein needs become a challenge and so it is really important to include vegan sources of protein like beans, legumes, buckwheat and pulses in the diet. A combination of cereal and pulses will be good as it enhances the protein quality like Rice and Moong Dal Idli
 

Vegan diet is low in Calcium for Vegetarians

Calcium intake should be monitored as vegan diet usually lacks calcium. Vegan sources of calcium are green leafy vegetables, almonds, walnuts, ragi, broccoli, soya products like tofu, fortified juices, dried figs and apricots, chia seeds, sesame seeds etc. Try our tasty recipe for Radish Nachni Roti
 

Vegan diet is low in Vitamin B12

Vegan diet is vitamin B12 deficient as there are only few vegan sources for Vitamin B12. The symptoms of vitamin B12 deficiency include tiredness, weakness, constipation, loss of appetite, weight loss, nerve problems and depression. Hence including vitamin B12 fortified foods becomes a must. Some of the vitamin B12 fortified foods are breakfast cereals and some plant based milk like almond milk, coconut milk and soy milk. Try our recipe for Healthy Peanut Butter Blueberry Almond Milk Smoothie
 

Vegan diet is low in Iron for Vegetarians

Vegan diets tend to become iron deficient as a lot of good sources of iron are non-vegetarian. Good vegan iron sources includes legumes, sunflower seeds, dried raisins, and dark green leafy vegetables. Vitamin C-rich foods like orange, lemon, guava, strawberries, and broccoli should be included in the diet as they enhance iron absorption. Try Vitamin C rich Orange Tabbouleh

Try or wide range of vegan recipes and overcome the notion that vegan diets have less culinary creativity.



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