Vegan Diet: Types, Benefits & Tips To Use

Divya Tripathi

, Health A2Z

Nowadays, everyone is worried about what he/she is eating is actually good for health or not. People are following different types of diet plans and the Vegan Diet is the popular one, It contains foods that are made from plants only. People are following it due to their own reasons whether it is ethical, environmental or health.

Usually, you have heard that eating more vegetables and less meat is always healthy. Maybe it inspired you to try eating a vegan diet

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What Is Vegan Diet?

Vegan diet exclude foods that come from animals, whether it is dairy products or eggs. Veganism is the way of living that attempts to avoid all forms of animal slavery and exploitation, either it is for food, clothing or anything else. There are multiple reasons to follow a vegan diet. Eating a vegan diet can be a healthy way to eat your meals full of vegetables, fruits, legumes, and whole grains.

What Are The Types of Vegan Diets?

There are different types of vegan diets based on the proportion of related food item. The most common types are:

1. Whole-Food Vegan Diet:

It includes a wide range of whole plant foods such as vegetables, fruits, legumes, nuts, whole grains, and seeds.

2. Raw-Food Vegan Diet:

A Raw-food vegan diet includes raw fruits, nuts, vegetables, seeds or plant foods cooked at temperatures below than 48°C (118°F).

3. 80/10/10:

It is a ratio of a raw-food vegan diet that relies mainly on raw fruits, soft greens and limits fat-rich plants such as nuts and avocados. Also known as the low-fat, raw-food vegan diet or fruitarian diet.

4. The Starch Solution:

It is more or less similar to the 80/10/10 but that focuses on cooked starches like potatoes, rice and corn instead of fruit, So we can say that it is a low-fat, high-carb vegan diet.

5. Raw Till 4:

This type of vegan diet is basically inspired by the 80/10/10 and starch solution. In it, we can consume raw foods until 4 p.m., with the option of a cooked plant-based meal for dinner.

6.The Thrive Diet:

It is again a type of raw-food vegan diet. In it, you can eat plant-based, whole foods that are raw or minimally cooked at low temperatures.

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Useful Tips For Healthy Vegan Diet:

  • Include 5 portions of a different type of fruit and vegetables every day.
  • Eat food based on potatoes, bread, rice, pasta or other starchy carbohydrates (choose wholegrain where possible)
  • Include some dairy alternatives, such as soya drinks and yogurts
  • Choose lower fat and lower sugar options
  • Include more beans, pulses and other proteins
  • Eat unsaturated oils and spreads, and eat in small amounts
  • Drink plenty of fluids (at least 6 to 8 cups or glasses a day)

What are the Benefits of a Vegan Diet?

1. A Vegan Diet Is Richer in Certain Nutrients

Usually, it is higher in certain nutrients. However, make sure that you get all the nutrients your body needs.

2. Help You Lose Excess Weight

It has a tendency to reduce your calorie intake naturally. It makes them effective to weight loss without more focus on cutting calories.

3. Useful for Lower Blood Sugar Levels and Improve Kidney Function

VEgan Diet can reduce the risk of developing type 2 diabetes. It also helps you to reduce blood sugar levels.

4. A Vegan Diet May Protect Against Certain Cancers

Certain aspects of this diet may help you to protect against prostate, breast and colon cancers.

5. Reduce The Risk of Heart Disease

It may benefit heart health by reducing the risk factors that contribute to heart disease.

6. A Vegan Diet Can Reduce Pain from Arthritis

It is based on probiotic-rich whole foods can decrease symptoms of osteoarthritis and rheumatoid arthritis.


Well, here we have discussed the different types of vegan food along with its benefits. It is a completely healthy diet which helps to reduce weight and lower the risk of many diseases as well. If you think to follow this vegan diet consult to dietitian first.

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