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When it comes to the healthiest vegan diet, there’s a ‘huge’ difference between ditching animal products and eating healthy. They can be worlds apart!
So if you’re wondering what the healthiest vegan diet is, and especially if you’re new to veganism and just starting out, well beyond the fact that the best thing ever about going vegan is helping animals — that much is clear— slews of people still claim that veganism isn’t really a diet. Much less a food plan with unique specificities.
Which is kind of silly, if you ask me, because of course it’s a diet; a diet free of dairy products, seafood, animal products, and most notably, meat.
In fact the key reason for animal agriculture worldwide is the mass production of species for foods — 92.2 billion in 2023, to be exact.
So the best way to offset animal cruelty is to emphasize the legitimate health benefits of a vegan diet.
Which, by the way, has boatloads of choices. Ones that, inevitably, can impact your health.
Here’s what counts:
The Healthiest Vegan Diet Is Mostly Organic
Whenever possible you should attempt to obtain the majority of your foods certified organic. Studies show they’re cleaner and more nutrient-dense.
They also help support wildlife and the natural environment due to more rigorous standards.
Here’s why they rock:
Organic Food
- Cannot be grown with synthetic fertilizers, pesticides, or sewage sludge.
- Cannot contain synthetic growth hormones or antibiotics.
- Cannot be genetically engineered or irradiated.
Recent reports show that chemicals such as polyfluoroalkyls, also known as PFAs, are in sewage sludge used on fields and conventional crops.
Since most don’t degrade naturally, even crossing the blood-brain and placental barriers, it seems prudent, if not key, to attempt to avoid them.
Organics have far fewer chemical residues and more antioxidants from plants.💚🌱
The Healthiest Vegan Diet Leans Raw
Including a high ratio of raw living foods in your diet is what separates a healthy vegan diet from an unhealthy one. That’s because raw foods typically contain more enzymes and essential nutrients than cooked.
They’re not oxidized, acidic, and carcinogenic due to high heat, though it’s certainly advisable to eat a healthy balanced diet of both cooked and raw foods. I personally rock a ratio of around 85% raw.
Another advantage of raw is that it can help you lose weight. A dietician notes that since most raw foods are “low in calories, fat, and sodium, and high in fiber… people who followed a raw foods diet lost a significant amount of weight.”
She also cites more “vitamins, minerals, fiber, and disease-fighting phytochemicals” in raw.
Even sporting a 20% hike in raw organic fruits and veggies can make a difference.
The Healthiest Vegan Diet Includes Supplements
According to Nobel Laureate Dr. Linus Pauling, taking supplements is one of the best things you can do. They boost lifespan and well being, he said.
And vegans, in particular, need to ensure an adequate intake of vitamin B12, calcium, iron, zinc, iodine, D3, and omega-3 fatty acids. Studies show the status of those particular nutrients can run low.
One reason for that is because vegans, like most Americans, lean too heavily on processed foods. It’s the elephant in the room when it comes to deficiencies.
Keep in mind that you should always consult your physician if you have medical conditions or take prescription drugs.
Here’s a baseline:
Multivitamins
Multivitamins are like a safety net against deficiencies and supported by multiple studies. I personally take them both daily and intermittently:
Vegan Vitality Multivitamins & Minerals
Future Kind Complete Vegan Multivitamin
Hippo7 Vegan Complete Multivitamin
Flamingo Adult Multivitamin Gummy
Ora Organic Multivitamin with Blue Light Protection
Vitamin B12
Vitamin B12 is one of the most frequently suggested supplements for vegans. Dr Michael Klaper notes that “traditional sources of B12 have been virtually obliterated by our modern, sanitized lifestyle. Root vegetables are now scrubbed and washed with chlorinated water, virtually eliminating every trace of natural B12 in the process.”
Vitamin D3
Vitamin D3 is one of the most important supplements and suggested for a majority of people. It also has one of the highest rates of deficiency in the world.
Omega-3 Fatty Acids
According to Dr. Rhonda Patrick, around 95% of Americans are Omega-3 deficient, which can have substantial impacts on your health.
Which is exactly why Dr. Michael Greger touts vegan algae supplementation for omnivores and plant-based: “Fish oil, even purified (“distilled”) fish oil, has been found to be contaminated with PCBs and other pollutants . . . Thankfully, you can get the benefits without the risks by getting long-chain omega-3s from algae instead, which is where the fish primarily get it from to begin with.”
Vitamin C
Vitamin C, also known as ascorbic acid, is a water-soluble essential nutrient that humans and many animals must acquire from food. It was the first vitamin to be chemically produced into a supplement and one of the safest to take.
It’s also one of the most beneficial. Dr. Linus Pauling was a huge fan and regularly mega-dosed. It’s a major antioxidant with scores of health benefits.
Future Kind Iron with Vitamin C
Micro Ingredients Organic Acerola
Nutricost Vitamin C with Rose Hips
Calcium
A systematic review and meta-analysis showed that vegans have a “lower calcium intake than vegetarians and omnivores,” which is precisely why it’s not a bad idea to supp up. Because even if you eat tons of calcium-rich foods, like bok choy, you can always take a calcium supp intermittently for support.
Future Kind Calcium and Magnesium
Nutricost Calcium Carbonate Powder
Zinc
Zinc is a powerhouse and a go-to for the immune system. It tackles everything from impaired vision to the common cold.
It’s good for vegans, vegetarians, and about anyone who falls short, which as of late is over two billion people worldwide.
Iodine
Iodine is a major antioxidant and constituent of thyroid hormones. It works with the thyroid gland to pump the hormone thyroxin. It boosts multiple organ systems and is a primary contributor to energy and metabolism.
Since nearly half the world is deficient, it’s another supplement you may want to take.
Organic Sustainably Grown Kelp Powder
Nutricost Organic Sea Kelp Capsules
Iron
One of the best things about Future Kind’s vegan iron supplement is it includes vitamin C, which boosts absorption. It also helps to eat plenty of iron-rich foods including spinach, molasses, tofu, Swiss chard, lentils, beans, and dried fruit.
And especially if you’re a coffee and tea addict like me, which can offset iron.
One report notes that vegans need up to “1.8 times more iron than people who eat meat,” though you have to be careful because an excess can be toxic. “The average amount of iron a vegan needs is 32 milligrams per day for women and 14 milligrams per day for men.”
Future Kind Iron with Vitamin C
The Healthiest Vegan Diet Ditches Processed Foods
The healthiest vegan diet is very low, if not exclusionary, of processed foods.
Here’s why:
Consequences of Eating Processed Foods
- Causes oxidative stress and inflammation.
- Linked to obesity, which contributes to disease.
- Typically loaded with chemicals and pesticides.
- Manufacture and byproducts harm the environment.
- Can weaken the skin biome, causing rashes and allergies.
- Packed with additives, preservatives, sometimes trans-fats.
- Often tainted with drugs like hormones and antibiotics.
- Can clog the arteries and gut.
- Boosts aging and all cause mortality.
- Linked to diseases, including cancer.
- Can raise cholesterol and blood sugar.
- Harmful to the biome.
- Typically high in fats, sugars, and sodium.
- Linked to fatigue, mood swings, hormonal imbalances.
- Sometimes a source of microplastics.
- Oxidized oils and unhealthy fats.
The Healthiest Vegan Diet Restricts Sugars
Processed sugars can be a major source of health issues, including heart disease, diabetes, obesity, and more. So for the healthiest vegan diet, cut back — or just ditch it altogether!
I personally use stevia, and here’s why:
Raw organic stevia is one of the few natural sweeteners that does not raise the glycemic index (GI). Raising the GI can cause blood sugar spikes and damage arterial walls.
On top of that, stevia . . .
- Tastes great.
- Goes a long way — a tiny pinch can sweeten a cup of coffee or tea.
- Has health benefits.
- Can be used to sweeten just about everything under the sun.
According to one report, consumption of simple sugars such as sucrose, fructose, honey, etc. can “significantly reduce the ability of white blood cells to destroy foreign particles and microorganisms.”
In other words, it slams the immune system.
Stevia, on the other hand, tastes great, goes a long way, and can be used in just about every recipe under the sun. I also rock date sugar, molasses, vegan maple syrup, coconut sugar, and other sweeteners for holidays and treats.
Dr. Michael Greger notes that date sugar and molasses are the “only two health-promoting caloric sweeteners.” Longevity expert Dr. David Sinclair suggests moderating all sugars, including fruits.
The Healthiest Vegan Diet Limits Oils and Fats
It’s surprising how many people think oils are good for them, when nothing could be further from the truth. According to research and Dr. Michael Klaper, oils make your arteries stiff.
Dr. Michael Greger notes that “Contrary to expectations, even extra virgin olive oil may impair arterial function when consumed. Other oils also have deleterious effects on endothelial function. Research confirms that ingestion of oil, no matter which type of oil or whether it was fresh or deep fried, showed a significant and constant decrease in arterial function.”
The optimal way to get nutrients from fats is to just eat the whole intact food — from sea veggies high in essential fatty acids to coconut, avocados, and nuts.
I do occasionally add a smidgen of unrefined oil to recipes like pesto and hummus, but only in small amounts. Some evidence suggests that extra-virgin olive oil may have some benefits.
Other Health Tips
- Go for sprouting.
- Eat high-fiber foods.
- Boost with smoothies.
- Rock nutritional yeast.
- Juice wheatgrass & barley grass.
- Regenerate with fasting.
- Commit to a workout plan.
- Power up with protein powders.
- Boost & detoxify with saunas.
- Rock cold shock proteins.
- Use healing hydrotherapy.
- Engage the benefits of Nature.
- Optimize high-protein vegan foods.
- Rock clean non-toxic beauty.
- Energize & trim down with apple cider vinegar.
- Eat the highest-vibrational foods.
- Embrace Green Cleaning.
In addition . . .
- Drink at least two liters of pure filtered water a day (with lemon).
- Revamp with raw organic juices.
- Balance with organic herbal teas.
- Ramp powerhouse spices & herbs.
- Pass the Joe and cacao (infused organic coffee).
- Eat seaweed, phytoplankton, and algae for iodine and omegas.
- Optimize with organic botanicals (nature’s farmacy).
- Go for raw unprocessed salt (Himalayan, Celtic).
- Create custom blends (superfoods).
- Optimize hygiene, body care, your home.
- Go chemical-free.
- Get a red light panel from JOOVV.
- Rock an infrared sauna blanket.
- Embrace a spiritual practice (meditation, mindfulness, prayer).
Keep Reading . . .
The medical and health topics covered on the Plate of Grass website and blog have not been evaluated by the FDA and are not intended to prevent or cure any disease. This article and its content is presented ‘as is’ for informational purposes only.
