Types of Vegan diets, including healthy, gluten-free and junk plant-based foods

March 23rd, 2023

Did you think vegan meant healthy & boring? If you are under the impression that a plant-based diet entails sacrificing flavour and variety, think again. Though veganism eliminates all animal products from your diet, including meat, dairy, and eggs, it has become increasingly popular in recent years. As a result, the variety of vegan diets has exploded. 

From raw vegan to junk food vegan, there's a plant-based diet out there for everyone. In this article, we'll explore different types of vegan diets, and debunk the myth that veganism is dull and unappetizing.

1.       The Raw Vegan Diet

A raw vegan diet involves consuming unprocessed and uncooked foods. It includes fruits, vegetables, nuts, and seeds, but not cooked grains or legumes. It has numerous health benefits, such as improving digestion, boosting energy levels, and reducing inflammation. 

This diet is followed by people who believe that food cooked at high temperatures loses vital vitamins. Today, raw foods have been revived into newer and more interesting forms, such as a raw vegan cheesecake or a raw vegan lasagna made from delicious cashew paste. 

Examples of delicious foods you can include as part of this diet: 

• Smoothie bowls - Blend fruits and vegetables like bananas, berries, spinach, and kale, then top with granola and nuts for added texture and crunch.
• Raw sushi rolls - Use nori sheets filled with sliced veggies like carrots, cucumbers, avocado, and sprouts, and dip in a homemade tamari sauce.
• Zucchini noodles with pesto - Use a spiralizer to create zucchini noodles, then toss with a raw vegan pesto made with nuts, olive oil, garlic, and basil.
• Raw chocolate truffles - Make a decadent dessert with dates, cacao powder, and nuts, then roll into balls and dust with coconut flakes.
• Raw vegetable wraps - Use collard green or lettuce leaves to wrap sliced veggies like bell peppers, carrots, and avocado, then dip in a homemade almond butter sauce.

2.       A Gluten-Free Vegan Diet

This diet excludes both animal products as well as foods containing gluten, such as bread, roti and pasta. Gluten is a term used to refer to the proteins that are present in grains like rye, barley, wheat and spelt. Is beneficial for people with an auto-immune condition known as celiac disease as they cannot tolerate gluten. 

Being both vegan and gluten-free was once touted to be nearly impossible. However, a lot of people today follow veganism without any gluten. It requires planning to ensure that all the necessary nutrients are included in your diet. Even junk food that is both vegan and gluten-free is available across the globe today. Besides, Indian cuisine offers a variety of foods that are vegan and gluten-free by default. 

Examples of delicious foods you can include as part of this diet: 

• Jackfruit biryani - A rice-based dish made with jackfruit, vegetables, spices like cumin and coriander, and sometimes nuts or dried fruit. It's gluten-free and can be served with a side of raita (yogurt-based dip) or chutney.
• Lentil soup - Simmer lentils with veggies, herbs, and spices for a hearty and comforting soup that's gluten-free and vegan. You can also have a good-old lentil curry with steamed rice.
• Sweet potato tacos - Roast sweet potato wedges and top with black beans, salsa, and guacamole for a tasty and filling meal.
• Chickpea curry - A flavorful dish made with chickpeas, tomatoes, and spices like cumin, coriander, and turmeric. It can be served with rice, quinoa or gluten-free breads. 
• Vegan mac and cheese - Use gluten-free pasta and a cashew-based sauce to create a creamy and cheesy dish that's both gluten-free and vegan.
• Baingan bharta - A dish made with roasted eggplant, seasoned with spices like cumin, coriander, and garam masala. It's typically served with rice or millet bhakris.

3. The Vegan Junk Food Diet

The diet includes processed and refined vegan foods. Thanks to the fast-growing vegan junk food industry, vegans can now enjoy fast food such as burgers, ice cream, hot dogs and even plant-based meats and poultry!  

While these foods are not recommended for everyday consumption, it is an excellent starting point for individuals who are trying to make the switch to a plant-based diet. 

Examples of delicious foods you can include as part of this diet: 

• Vegan burgers and fries - These are put together with plant-based meat alternatives and served with vegan cheese and toppings like avocado, onion rings, and vegan mayo.
• Vegan pizza - Made with dairy-free cashew cheese, plant-based meat alternatives, and a variety of vegetable toppings, vegan pizzas can be delectable!
• Vegan ice cream - These are prepared with non-dairy milk like almond, coconut, or soy, in a variety of flavors like chocolate, salted caramel, and strawberry.
• Vegan confectionery - Made with a plant-based dough and topped with a variety of sweet glazes and sprinkles, baked vegan foods like donuts and croissants are becoming increasingly popular and available. 
• Vegan chicken nuggets - They are manufactured with plant-based protein sources like soy or seitan, and breaded and fried for a crispy and satisfying texture. Nuggets can be enjoyed with a vegan dipping sauce.
• Fried samosas - Crispy and savory pastry triangles filled with spiced potatoes and peas, these Indian snacks are often served with chutney for dipping.

4. The Whole-food Vegan Diet

A whole-food vegan diet is focused on consuming whole, plant-based foods that are nutrient-dense and minimally processed or refined. These can include fruits, vegetables, whole grains, legumes, nuts, and seeds. 

The whole-food vegan diet is a well-balanced diet that provides all the necessary nutrients for a healthy lifestyle. It is also a more accessible and sustainable option than the raw vegan diet.

Examples of delicious foods you can include as part of this diet: 

• Buddha bowls - A mix of cooked and raw veggies, grains, and beans or legumes, often topped with a tasty sauce like tahini or peanut sauce.
• Quinoa salad - A fresh salad made with quinoa, mixed greens, and roasted veggies, dressed with lemon and olive oil.
• Tofu bhurji - Stir-fry mashed tofu with onions and veggies of your choice. When seasoned with Indian spices, it can taste and feel similar to an egg bhurji and goes with whole-wheat rotis or brown rice.
• Nut butter toast - Made with whole-grain toast, these can be topped with your favorite nut butters and sliced banana, berries or chocolate shavings.
• Palak paneer  - A creamy and delicious dish made with spinach and tofu or almond-cashew based paneer, and seasoned with spices like cumin and garam masala. It tastes delicious with whole-wheat or millet parathas. 

5. The Vegan Fruitarian Diet

Fruitarian vegans solely consume fruits, nuts, and seeds. However, it's important to note that a fruitarian vegan diet may not provide all the nutrients your body needs, so it's important to consult a certified nutritionist before making any major dietary changes.

Examples of delicious foods you can include as part of this diet: 

• Fruit pies - Created with a crust of nuts and dried fruit, and filled with fresh seasonal fruit, these pies are a healthy and tasty option.
• Raw nut butters - Made with raw nuts like almonds, cashews, and hazelnuts, these can be used as a spread or dip for fruit slices.
• Raw energy bars/chikki - Blended with nuts, seeds, and dried fruit, these bars can be a convenient and satisfying snack.
• Coconut yogurt - Made from fresh coconut meat and probiotics, this yogurt is a creamy and delicious alternative to dairy-based yogurts.
• Chia pudding - Made with chia seeds, plant-based milk, and fresh fruit, this pudding is a nutritious and filling breakfast or dessert option.

6. The High-Carb, Low-Fat Vegan Diet

This type of diet focuses on consuming foods that are high in carbohydrates and low in fat. It includes fruits, vegetables, whole grains, and legumes, but excludes fatty foods like nuts and oils. The high-carb, low-fat vegan diet is believed to provide the necessary energy for  high-intensity activities.

Examples of delicious foods you can include as part of this diet: 

• Oatmeal with Fruit: A bowl of oatmeal with fresh fruit can be a satisfying breakfast option. Cook rolled oats with water or plant-based milk and top with fresh berries, sliced bananas, or chopped apples. For added sweetness, drizzle with a bit of maple syrup or honey.
• Banana Pancakes: Mash ripe bananas and mix with flour, baking powder, almond milk, and a touch of cinnamon. Cook the batter like a traditional pancake and enjoy with maple syrup. 
• Roasted Vegetable Pasta: Roasting vegetables adds depth and flavor to any dish. Roast a combination of broccoli, bell peppers, and zucchini in the oven, then add cooked whole grain pasta and toss with a simple tomato sauce. Top with some fresh herbs or nutritional yeast for added flavor.
• Stuffed Paratha: These popular Indian flatbreads are made with various fillings such as mashed potatoes, tofu, lentils and greens, and mildly spiced. When the dough is done with whole wheat flour and water, minus or minimal added oil, parathas make for a low-fat and high-carb vegan option that are filling and satisfying. 

7. The High-Protein Vegan Diet

A high-protein vegan diet is a popular option for athletes and fitness enthusiasts. The diet consists of protein-rich foods such as tofu, tempeh, legumes, lentils, nuts, and seeds. Indian cuisine is known for its protein-packed vegan foods that are rich in flavors, and spices.

Examples of delicious foods you can include as part of this diet: 

• Rajma Masala: Rajma masala is a delicious and protein-rich vegan recipe made with kidney beans, onions, tomatoes, and a blend of spices such as cumin, coriander, and garam masala. It is a popular North Indian dish that can be served with rice or chapati.
• Chickpea Stir-Fry: Chickpeas are protein-packed and easy to make. Simply stir-fry boiled chickpeas in a hot pan with some mustard seeds, onions and seasoning for a flavorful and satisfying meal.
• Lentil Shepherd’s Pie: Lentil shepherd’s pie is a hearty and protein-packed vegan recipe that is perfect for a cold winter night. Simply sauté onions and garlic in olive oil, add lentils, diced tomatoes, and vegetable broth, and simmer for 20-25 minutes. Top with mashed potatoes and bake in the oven until golden brown.
• Tofu Tikka: This is a vegan version of the popular Indian smoked dish made with marinated tofu and Indian spices. 

OTHER VEGAN DIETS

There are a few more types of vegan diets followed by certain sections of people for a variety of reasons. Some of them include: 

Raw Till 4 Vegan Diet: It is exactly as it sounds - raw until 4 PM. Vegans following this diet eat only raw vegan food till 4 in the evening. Many of them believe that nutrients might be lost while cooking. However, this diet allows them to eat hot plant-based meals in the evenings.

The Flexi-Vegan Diet: A flexi-vegan diet means that people following this diet consume vegan food sometimes, but don’t strictly limit themselves to the diet. They either eat animal products occasionally, or a few days in a week. They may also be open to eating non-vegan foods when they are unable to find plant-based dishes during vacations, family gatherings and official events.

Vegan Paleo Diet or the Pegan Diet: A version of the paleo diet is the paleo vegan diet. It is a diet strategy also referred to as the prehistoric diet. People who adhere to this diet consume food similar to that of Paleolithic-era humans. They eat only fruits, vegetables, nuts, and seeds, because grains and legumes were not consumed during the early Stone Age.

Each type of vegan diet offers a unique set of options and benefits. You can pick a diet based on your personal preferences, health goals, and ethical beliefs. Whether you're looking for a diet that is high in protein, low in fat, or gluten-free, there is a vegan diet out there that will work for you. Which of the diets are you going to try now?