Veganism is a way of life that goes beyond just a dietary choice. It’s about embracing compassion, sustainability, and making conscious decisions to reduce harm to animals and the environment. So, what are the main things vegans can’t eat? Well, they avoid consuming any animal products, including meat, fish, dairy, eggs, and honey. But it doesn’t end there – vegans are also mindful of hidden ingredients in processed foods, such as gelatin, whey, and animal-based food colorings. Additionally, they steer clear of foods that are produced using animal-derived additives or processes, like certain wines and beers that are clarified with animal-based products. Understanding the basics of what vegans can’t eat helps promote a better understanding of their lifestyle choices and perhaps even inspire us to make more conscious choices ourselves.
Table of Contents
Dairy Products
Milk
As a vegan, you avoid consuming milk, which is derived from animals, typically cows. Milk is a staple in many diets and is widely used in various recipes, but as a vegan, you opt for plant-based alternatives like almond milk, soy milk, or oat milk. These alternatives provide similar textures and tastes, making them suitable substitutes for dairy milk.
Cheese
Another dairy product that vegans steer clear of is cheese. Cheese is usually made from animal milk, such as cow, sheep, or goat milk. Vegans find suitable replacements made from plant-based ingredients, like cashews or nutritional yeast, which offer a similar flavor and texture to satisfy their cheesy cravings.
Butter
While butter is a common ingredient in many recipes, vegans avoid consuming it due to its animal-based origin. Fortunately, there are vegan alternatives available, such as coconut oil or avocado spread, which can be used as substitutes for butter in cooking and baking.
Yogurt
Yogurt, although a popular breakfast or snack choice for many, is off-limits for vegans as it is typically made from animal milk. However, vegan yogurts made from soy, almond, or coconut milk are becoming increasingly popular and widely available, offering a delicious and nutritious dairy-free option.
Ice Cream
Indulging in creamy, cold ice cream is a treat many of us enjoy. However, traditional ice cream is made with dairy milk, making it unsuitable for vegans. Thankfully, there is a wide range of non-dairy ice cream options made from ingredients such as coconut milk, almond milk, or cashews, providing vegans with a satisfying frozen dessert alternative.
Animal-based Ingredients
Meat
One of the primary exclusions from a vegan diet is meat. As a vegan, you abstain from consuming any animal flesh, including beef, pork, lamb, and other game meats. Instead, you focus on plant-based sources of protein, such as legumes, tofu, tempeh, and seitan, to meet your nutritional needs.
Fish
Fish, including both freshwater and saltwater varieties, is not part of a vegan diet. Vegans choose to forgo fish due to ethical and environmental concerns. To obtain the omega-3 fatty acids found in fish, vegans can opt for plant-based sources like chia seeds, hemp seeds, flax seeds, or algae-based supplements.
Poultry
Poultry, including chicken, turkey, and duck, is another category of animal products that vegans avoid. Instead, they seek protein alternatives from plant-based sources like lentils, chickpeas, quinoa, or plant-based meat substitutes, which offer a similar texture and flavor.
Seafood
Seafood, which comprises various aquatic animals such as shrimp, lobster, crab, and squid, is not part of a vegan diet. Vegans choose to protect marine ecosystems and refrain from consuming seafood. They can enjoy the flavors and textures of the ocean by exploring plant-based alternatives, such as seaweed, tempeh, or tofu.
Eggs
Eggs, whether from chickens, ducks, or other birds, are excluded from a vegan diet. Vegans abstain from consuming eggs due to both animal welfare concerns and health reasons. Plant-based substitutes for eggs, like flaxseed or chia seed “eggs” and commercial egg replacers, offer similar binding and leavening properties in recipes.
Honey
While it may come as a surprise, vegans also choose to skip honey. Bees produce honey, so its consumption is not regarded as vegan-friendly. Instead, vegans opt for sweeteners like maple syrup, agave nectar, or date paste, which do not involve animal exploitation.
Processed Foods with Animal Derivatives
Gelatin
Gelatin, a common ingredient found in many processed foods, is derived from animal collagen, typically sourced from the skin and bones of animals. Vegan alternatives, such as agar-agar, a substance derived from seaweed, or pectin, extracted from plant material, can be used as gelatin substitutes in recipes.
Casein
Casein is a protein present in milk, often used in processed foods for its binding and texture-enhancing properties. Vegans avoid casein by opting for plant-based ingredients like tapioca starch, arrowroot powder, or vegan-friendly emulsifiers to achieve similar effects in cooking and baking.
Whey
Whey, a byproduct of cheese-making, is derived from milk and is commonly used in protein powders and processed foods for its high protein content. Vegans choose plant-based protein powders made from sources like pea, hemp, or brown rice to meet their protein requirements.
Lard
Lard, a fat obtained from pig meat, is often used in baking and cooking for its unique flavor and texture-enhancing properties. Vegans avoid lard by substituting it with plant-based fats like coconut oil, vegetable shortening, or vegan butter alternatives when preparing homemade baked goods or savory dishes.
Fish Oil
Fish oil, which is extracted from fish tissues, is a popular supplement often consumed for omega-3 fatty acids. To obtain the same nutritional benefits without involving fish, vegans can opt for algal oil, derived from marine algae, which offers a plant-based and sustainable source of omega-3s.
Beef Tallow
Beef tallow, a rendered form of beef fat, is used in various savory dishes and fried foods. Instead of beef tallow, vegans can use plant-based oils with similar properties, such as coconut oil, avocado oil, or vegetable oils, to achieve desired textures and flavors in their cooking.
Non-Vegan Additives and Flavorings
Carmine
Carmine, also known as cochineal or carminic acid, is a red pigment derived from crushing female cochineal insects. It is commonly used to provide red coloring in food and beverages. Vegans avoid carmine by opting for natural red colorings derived from plant-based sources, such as beet juice or vegetable extracts.
Shellac
Shellac, a resin secreted by the lac bug, is used as a glaze or coating on some candies and confectionery products. Due to its animal origin, it is not considered vegan-friendly. Vegans can enjoy similar products by choosing alternatives with plant-based coatings or glazes.
Isinglass
Isinglass, a substance derived from fish swim bladders, is sometimes used in the production of certain alcoholic drinks to help clarify the liquid. Vegans avoid beverages that may contain isinglass by opting for beers, wines, and spirits that are specifically labeled as vegan or using alternative clarifying agents like bentonite clay.
Lactose
Lactose, a sugar present in milk, is sometimes added to processed foods as a sweetener or texturizer. Vegans exclude lactose from their diet by reading ingredient labels carefully and choosing products labeled as lactose-free or opting for plant-based sweeteners like maple syrup, coconut sugar, or date sugar.
Ghee
Ghee, clarified butter popular in Indian cuisine, is not vegan-friendly as it is derived from animal milk. Vegans can use plant-based oils, such as coconut oil or olive oil, when cooking dishes that call for ghee to achieve a similar flavor profile.
Foods Containing Animal-Based Sweeteners
Honey
Honey, a natural sweetener produced by bees, is not consumed by vegans due to its animal origin. Vegans choose alternatives like maple syrup, agave nectar, or molasses to sweeten their dishes and beverages.
Royal Jelly
Royal jelly, a substance produced by bees to nourish their queen, is sometimes consumed as a nutritional supplement. However, vegans avoid royal jelly due to its animal exploitation. They can achieve similar benefits by choosing plant-based supplements and superfoods.
Certain Food Colorings
Cochineal Extract
Cochineal extract, derived from crushed cochineal insects, is used as a red food coloring. Vegans avoid this ingredient and instead seek out plant-based red colorings made from fruits, vegetables, or other natural sources.
Carmine
As mentioned earlier, carmine, also known as cochineal or carminic acid, is a red pigment derived from insects. Due to its animal origin, vegans choose to steer clear of products containing carmine and opt for natural and plant-based alternatives.
Natural Red 4
Natural Red 4, also known as cochineal extract or carminic acid, is another red food coloring derived from insects. Vegans avoid this artificial coloring and instead choose plant-based red colorings obtained from fruits, vegetables, or other natural sources.
Certain Alcoholic Beverages
Some Beers and Ales
Certain beers and ales may not be vegan-friendly due to the use of animal-derived ingredients or the clarification process involving substances like isinglass. Vegans can find a wide range of vegan-friendly beers and ales by looking for labels indicating that the drink is suitable for vegans.
Some Wines
Some wines use animal-based fining agents, such as isinglass or gelatin, during the clarification process. Vegans can opt for wines that are specifically labeled as vegan or choose wine brands employing alternative animal-free fining methods.
Some Spirits
Certain spirits, particularly creamy or flavored varieties, may contain non-vegan additives, such as dairy or honey. Vegans can enjoy a wide range of spirits by selecting products that are labeled as vegan-friendly or exploring the growing number of plant-based alternatives on the market.
Certain Baked Goods
Pastries with Butter
Traditional pastries often rely on butter for flakiness and flavor. Vegans can enjoy delicious pastries by opting for recipes that use vegan-friendly fats, such as coconut oil or plant-based margarine, while still achieving a delightful texture and taste.
Cakes with Eggs
Eggs play a crucial role in binding and leavening in cake recipes. However, vegan bakers can achieve similarly moist and fluffy cakes by using plant-based egg substitutes like applesauce, mashed bananas, flaxseed or chia seed “eggs,” or store-bought egg replacers.
Breads with Lard
Some bread recipes, particularly those in certain cuisines, call for lard to improve texture and moisture. Vegans can enjoy a wide range of bread varieties by simply choosing recipes or bread products that do not contain lard or making substitutions with plant-based fats like coconut oil or vegetable shortening.
Vitamin and Mineral Supplements
Gelatin Capsules
Gelatin capsules are commonly used to encapsulate supplements. Vegans can find suitable alternatives such as vegetarian or vegan capsules made from plant-based materials like cellulose or seaweed.
Vitamin D3 from Animal Sources
Vitamin D3, often derived from lanolin derived from sheep’s wool, is a common form of vitamin D supplementation. Vegans can find plant-based vitamin D3 supplements derived from lichen or sunlight-exposed mushrooms.
Omega-3 Supplements with Fish Oil
Fish oil is a common source of omega-3 fatty acids in supplements. Vegans can obtain omega-3s through vegan-friendly sources like algal oil or flaxseed oil capsules, which provide the same health benefits without the use of fish-derived ingredients.
Non-Vegan Restaurant Foods
Menu Items Containing Animal Products
When dining out, vegans need to be vigilant about menu items that may contain animal products. This includes dishes like meat-based entrees, dairy-filled desserts, or any recipes that use animal-derived ingredients. Many restaurants now offer specific vegan menus or labels, making it easier for vegans to find suitable options.
Hidden Ingredients in Dishes
Some dishes may contain hidden animal-derived ingredients, such as broths or sauces made with meat stock, or butter used for cooking or garnishing. Vegans can inform restaurant staff about their dietary preferences and ask for ingredient details or recommendations for vegan-friendly dishes to ensure a satisfying and cruelty-free dining experience.
In conclusion, as a vegan, it is essential to be aware of the various foods and ingredients that are not suitable for your lifestyle. By understanding the items listed above, you can make informed choices and find suitable alternatives to ensure a compassionate and plant-based diet. Remember, with the ever-growing availability of plant-based options, you can enjoy a wide variety of delicious and nutritious foods while upholding your vegan ethos.
