Choosing Between Fresh or Processed Foods

Part of what makes a vegan diet so beneficial to your health is that it encourages clean 
eating. Even though some processed foods are vegan, eating them often is 
discouraged.  
 
Processed Foods Lack Nutrients 
 
Because a vegan diet does not allow for meat or cheese, those nutrients, as well as 
others, must be found in other foods. Beans and nuts are excellent sources of protein 
and calcium can be easily found in greens. The problem with eating too many 
processed foods is that they fill you up without having any nutritional value. If you eat 
processed foods too often, you are most likely neglecting to consume enough of the 
essential vitamins and minerals necessary to maintain your health. Having healthy 
levels of vitamins and minerals in your system can also increase energy and promote 
weight loss.  
 
Processed Foods are High in Calories 
 
You may be able to regularly consume processed foods and still eat enough healthy 
food to ensure an adequate level of nutrients, but the calories in those processed food 
can really add up. Most whole fruits and veggies (with some exceptions such as certain 
squash, avocados and cherries) contain less than 100 calories each. Because of this, it 
is easy to stay full and lose weight on a vegan diet. You can eat plenty of fruits and 
vegetables, supplemented with whole grains and vegan protein options, and not feel 
deprived.  
 
The Benefits of a Vegan Diet 
 
The health benefits of a vegan diet lie in eating plenty of whole foods. Fruits, 
vegetables, legumes, nuts and whole grains are key to a successful vegan diet. If you 
choose to replace these with processed foods, which are often full of fat and high in 
sodium, you will miss out on the complete benefits of a vegan diet. You may find that 
your energy levels decrease and your weight loss is not as significant as you had 
hoped. In addition, healthy vegan options are often high in fiber and water, keeping you 
full longer and aiding in your overall hydration levels.  
 
If you find that you are not losing as much weight as you would like since going vegan, 
or that you aren't feeling well, take stock of your food choices. Make sure that you are 
eating plenty of whole foods and not filling up on processed ones.  
 
Remember that a vegan diet should be good for your body, but also good for the 
environment. Processed food often come in plastic packaging, individual wrapped and 
then boxed or wrapped again. A vegan diet can be utilized to shrink your waistline, and 
also your carbon footprint.

