Social media icon Tabitha Brown is arguably America’s most famous vegan. If you have followed her story for any length, you would know she jump-started her vegan journey by trying veganism for one month. That one month turned into a completely new lifestyle, and the Tab we know today was born. This new year, you too, may be thinking about ways you can embark on a vegan or plant-based lifestyle. If so, this article is for you! We are here to provide you with all the resources you need to make the leap into new culinary frontiers. Becoming a Black vegan is not for the faint of heart, but with some planning and understanding of your options, you can embark on this new journey. This article will give you a taste of what to expect as a vegan or someone who follows a plant-based diet.
What's the difference between Vegan and Plant-Based?
The vegan and plant-based communities are not monolithic, so how people within these respective communities define their diets and experiences is broad and diverse. However, generally speaking, there are a few ways in which vegan and plant-based diets share similarities and hold space for differences.
We can think of veganism as holding space in two main categories: veganism as a diet and veganism as a lifestyle. Strict veganism as a diet removes all animal products or byproducts from your diet. This includes more noticeable exclusions such as meats and less noticeable animal products such as honey. For many people who follow veganism as a diet, the emphasis may be on the health benefits of a vegan diet, which we will cover a bit later, or because they don’t want to eat animals.
While some people adhere to vegan diets, they may not adhere to a vegan lifestyle outside of their palate. Veganism, as a lifestyle, extends beyond what you eat and continues with what you consume outside your body. For example, those who adhere to a vegan lifestyle don’t buy genuine leather goods and often are more conscious about environmental impacts on their daily living.
Similar to veganism, plant-based diets center on the removal of animal products from your diet. However, unlike veganism, which focuses on total removal, plant-based diets take many forms. The two main categories of plant-based diets are vegetarians and pescatarians. Vegetarians do not consume meat products but may consume eggs and/or dairy, while pescatarians do not consume meats outside of seafood. Beyond vegetarian and pescatarian diets, there is even more variation. Some people may opt to be dairy-free (not consume any dairy products from animals such as cow’s milk or goat cheese), while others may opt for modifications to being vegetarian or pescatarian. The key is there is no wrong answer on how to make a plant-based diet work for you.
What are the benefits of a Vegan or Plant-Based Diet?
Now that we have covered what vegan and plant-based diets are, let’s discuss why you would give up your fried chicken and BBQ. A plant-based diet has been shown to help reduce chronic health issues that plague the Black community. Recent studies have paid particular attention to how veganism can reduce heart risk factors, lowering the chances of heart disease and stroke in Black people. The newly released documentary on Netflix, “You Are What You Eat,” is the latest example of how a plant-based diet can dramatically improve your overall health. Even reducing, not completely eliminating, your meat and animal intake can improve your health outcomes. However, there is a caution to this research. The absence of meat does not equal the absence of calories, and any modifications to your overall diet should be done in consultation with a medical professional if possible.
Here are a few other reasons you should explore a Vegan or Plant-Based Diet
Weight Management: Many individuals experience weight loss or maintain a healthy weight on a vegan diet. Plant-based diets tend to be lower in calories and saturated fats while being rich in fiber, promoting satiety and weight control.
Better Blood Sugar Control: For individuals with diabetes or those at risk of developing diabetes, a vegan diet may help improve insulin sensitivity and regulate blood sugar levels.
Reduced Inflammation: Plant-based diets have been linked to lower levels of inflammation in the body. Chronic inflammation is associated with various health conditions, including arthritis and certain cardiovascular diseases.
What are ways to begin adapting the Vegan or Plant-Based Lifestyle
If you are still reading, you are now wondering how you can actually become vegan or adopt a plant-based lifestyle. The first key to success is understanding where you are on the vegan/plant-based spectrum. Do you want to start cold turkey (pun intended) and begin by becoming fully vegan? Or does it make more sense in your life to try a plant-based lifestyle, including being vegetarian or pescatarian first? Some people may want to start by removing certain meat from their diet, such as pork or beef, before committing to removing chicken and seafood. Again, there is no wrong answer to this new lifestyle. Another great way to start becoming plant-based is by committing to Meatless Monday or by starting to buy dairy-free alternatives. This can help you lay the foundation for becoming fully vegan or more plant-based over time.
It will be almost impossible to stick to your new diet without sharing your intentions with your family and friends. Let them know well before the next cookout what your culinary boundaries will be moving forward. After telling those around you, seek support and community. There are a number of Facebook groups for Black vegans and other social media networks that can support you in your new journey. Also, check out local activities that may be happening in your city, such as vegan festivals, themed farmers markets, and more.
Here are more tips to stick with your new Vegan or Plant-Based lifestyle?
Educate Yourself: Understand the nutritional needs of your body and learn about plant-based sources of essential nutrients like protein, iron, calcium, and B12. Being well-informed will help you make balanced and healthy food choices.
Diversify Your Diet: Explore a wide variety of fruits, vegetables, grains, legumes, nuts, and seeds to ensure you get a broad spectrum of nutrients. A diverse diet not only provides essential nutrients but also keeps your meals interesting and flavorful.
Read Labels: Familiarize yourself with ingredient labels on packaged foods. Some products may contain hidden animal-derived ingredients. Being vigilant about reading labels will help you make conscious choices and avoid accidentally consuming non-vegan products.
How do I meal prep for my Vegan or Plant-Based diet?
Outside of sharing your intentions with the world and seeking support and community, planning your meals and being prepared for what your food options are when out is perhaps the most critical aspect of maintaining your new diet. You don’t want to be hungry, turned angry around dinner, and drive by a fast food restaurant without a game plan. Set yourself up for success by weekly meal planning and grocery shopping, checking menus before selecting and arriving at restaurants, and always having vegan snacks and quick bites available at home and on the go.
Over time, learn how to recreate or adopt some of your favorite recipes to fit your new diet. We are not arguing there is an exact replacement for your grandmother’s famous fried chicken, but over time, you may find alternatives that satisfy your craving without compromising your new diet. To this end, the internet can be a wonderful place for Black people just beginning a vegan or plant-based lifestyle. There are thousands of vegan recipes and hundreds of YouTube channels dedicated specifically to vegans across the diaspora. Also, searching Black vegans on YouTube or adding vegan before a food item will yield thousands of results.
Here are a few more Vegan and Plant-Based meal prep tips
Plan Your Meals: Before starting your meal prep, plan your meals for the week. Choose recipes that are balanced, nutritious, and align with what you like. Consider incorporating a variety of vegetables, grains, legumes, and plant-based proteins.
Batch Cooking: Prepare large quantities of staple foods like grains (quinoa, rice), legumes (beans, lentils), and roasted vegetables. These can serve as the base for multiple meals throughout the week, saving you time and effort.
Invest in Storage Containers: Invest in a variety of reusable and stackable containers in different sizes. This makes it easy to store and transport your prepped meals, keeping them fresh and organized.
There are plenty of Vegan and Plant-Based Restaurants to support you on your journey!
Black people are becoming vegan at a higher rate than any other racial group in the United States. Researchers, scientists, dietitians, and doctors all see why. Once considered a fad diet, vegan and plant-based diets are providing clear avenues to improved health among Black people and are allowing Black people to interact with food in new and exciting ways. Tabitha Brown isn’t the only notable Black vegan, other celebrities like, Serena Williams, Erykah Badu, Ava DuVernay, Kyrie Irving, and Chris Paul all adopted plant-based lifestyles in the last decade.
This increase in popularity also means we have a vibrant Black vegan restaurant scene emerging across the diaspora. Check out this list of Black Restaurant Week supported vegan restaurants and type “vegan” the Black Restaurant Week Directory to discover more Black-Owned Vegan and Plant-Based Restaurants in your area.
Meek’s Pizza – Houston, Tx
Looking for Pizza but you know you don’t want to skimp on taste and flavor, Meeks Pizza is the place to be. They pride themselves on being Black-owed, Cruelty Free, and delicious. Some of their best sellers are “You The Real MVP” Pizza, where you get to choose your own toppings or taste the “Ran off on the Plug” Pizza with Seitan pepperoni, spinach, bell peppers and mushroom. Their pizzas are also made with their delicious cashew cheese.
Sun of a Vegan- Memphis, TN
In the land of barbeque and southern cooking, Sun of a Vegan is offering Memphis a vegan alternative without compromising on taste. They are best known for their vegan barbeque and lasagna, but they offer something for almost every appetite on the menu, including Wing Wednesday and Friday Night Game Night for those looking to eat and play.
Vegan Hood Chefs- San Francisco, CA
If you are out in the Bay Area, The Vegan Hood Chefs are serving up soul food classics in vegan form. Offering vegan and vegetarian options, this food truck and caterer is remixing dishes such as mac and cheese, nachos, po’boys, biscuits and gravy, and much more to fit vegan and vegetarian diets. Check out their social media accounts to find out where their food truck will be next.
Land of Kush- Baltimore, MD
Nothing is more synonymous with Maryland than crab cakes. The Land of Kush restaurant has been offering vegan crab cakes and other vegan soul food alternatives since 2011. Well ahead of its time, The Land of Kush has remained a vegan staple in Baltimore by focusing on quality ingredients, hearty flavors, and a commitment to the community.
Vegelicious- Nashville, TN
Vegelicious, as the name implies, is all about delivering delicious food to the people of Nashville. Offering soul food staples such as greens, sweet potatoes, and mac and cheese is one way to win over the hearts of Nashville residents. Crafty mouthwatering sweets such as pancakes topped with peaches or strawberry and coconut cakes made with the freshest ingredients are another route to take. Either way, customers are leaving Vegelicous happy and full!
I-Tal Garden – New Orleans, LA
Vegelicious, as the name implies, is all about delivering delicious food to the people of Nashville. Offering soul food staples such as greens, sweet potatoes, and mac and cheese is one way to win over the hearts of Nashville residents. Crafty mouthwatering sweets such as pancakes topped with peaches or strawberry and coconut cakes made with the freshest ingredients are another route to take. Either way, customers are leaving Vegelicous happy and full!
Can’t Believe It’s Not Meat – New Orleans, LA
You won’t believe that it’s meat once you make a visit to Can’t Believe It’s Not Meat. Picture all of your favorite foods like Philly Cheesesteak, Burgers, Fish Sandwiches and more as vegan delights. Can’t Believe It’s Not Meat is making vegan and vegetarian food healthier and flavorful for their community. Be sure to try their Philly Cheesesteak Egg Rolls and Vegan Gumbo
Compton Vegan Food Truck – Los Angeles, California
Chef Durel’s 21 day diet, turned into a mission to “change the world one plate at a time”. His food truck, Compton Vegan, is always taking everyday favorites and making them healthier. Compton Vegan is known for their viral Vegan Shrimp Boil. They also have delicious vegan ribs, Chik’n Wings and more.
Author: Black Restaurant Week
Content Team
