Vegan Replacements
and Alternatives







Four major categories of foods that should be subjected to vegan replacement


Supermarket Shelf Foods that should be replaced

Things you should eat




Well-Known Addictive Substances

Drugs, alcohol, tobacco – these are plain abominable addiction. These must be avoid and replaced with exercise, meditation, Holodynamics, fulfilling career. Exercise especially helps because it helps release of endorphin.


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Animal Products

Meat, Chickens, Fishes, and Dairy Products must be avoided. To read why, just click on the meat page and dairy page.


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Refined carbohydrates and heavily processed foods

Besides those, there are six essential white things that needs to be gotten rid of. They are refined sugar (white and brown sugar), refined flour (white flour, enriched flour), refined rice (white rice), refined maltose (white maltose), refined sweets (such as high fructose corn syrup), and refined salt (white salt, table salt, iodized salt).

Refined sugars should be replaced with unrefined raw turbinado sugar. In the processed food ingredients, raw turbinado sugar is sometimes listed as "evaporated cane juice."

Refined flour is white flours. They should be replaced with unbleached, unbromated, whole wheat flour or other whole grain flour.

Refined rice or white rice is as bad as white flour. White rice is lacking nutrients as refined flour and usually white rice is treated with talcum powder, which cause cancer when ingested too much. White rice should be replaced with brown rice. The outer skins of brown rice act as protection for rice so it doesn’t need chemical like talcum powder.

Refined maltose (white maltose). Refined maltose is as bad as white sugar. Also these days there are ways to make maltose-look-alike liquid from pure white sugar.

Refined sweets, including high fructose corn syrup.

Refined salt is lacking mineral content that body needs. Also artificially iodized salt is poisonous unlike that of iodine occurring naturally. Replace it with sun dried unrefined sea salt. Keep in mind that majority of foods already have salt in it. Try not to make habit of adding salt.

As a matter of fact anything that is refined or heavily processed must be avoided.


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Artificial Additives and Preservatives

There are also artificial preservatives and colors which must be avoided as well.


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Supermarket Shelf Foods

It is easy to tell people that these foods are bad, but too often it seems that people forget that most of the foods sold in supermarket have these foods as ingredients. Most of those have 2-4 of them. Many of them are heavily processed to retain long shelf life. If you are living off of supermarket shelf foods, how are you to be expected to live?

I will least major categories of them and replacement options.

Meat, Chicken, and Fish

Replace it with fake meat. Not all fake meats are great. Some include conventional egg and milk, some include artificial preservatives. Below is the list of good fake meat brands.



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Milk, Butter, Cheese, Egg, and Dairy Products


    Milk
    Drink rice milk, almond milk, potato milk, oat milk, and soy milk. I find soy milk has too much protein. Soy has more protein then milk. Although soy milk is superior then conventional milk, I usually drink rice or almond milk.

    Butter
    Replace butter with nut butter, or seed butter like Tahini. Or replace it with non-trans fat organic vegetable oil butter, such as Earth Balance Natural Spreads. Fully hydrogenated (never partially hydrogenated) vegetable oil butter or margarine – never conventional margarine. Must be fully hydrogenated – fully hydrogenated fat is same as saturated fat Do not ever buy conventional margarine. That is worse then butter.

    Cheese
    Get casein free vegan cheese (some vegan cheese has casein protein in it)

    Egg
    For egg replacement options click here.

    Replacement for mayonnaise with vegan mayonnaises recipe or other vegan mayonnaise products such as Vegenaise – vegan mayonases



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(Conventional) Soda, Soft Drinks, Coke, Energy Drinks, Fruit Juice from Concentrate, Ice Teas, and Coffee.

These should be replaced with drinks made of all fruits or if that is not possible, soft drinks with no artificial flavors, no artificial preservatives, and no refined white sugar. Whole Foods and Trader’s Joe have variety of them. Always read the ingredients. If it says "sugar" you can bet on it that it is white sugar.


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(Conventional) Candy, Chocolate Bar, Gums

Candies and gum made from whole grain maltose and raw unrefined sugar with no artificial flavor / coloring. Try to find natural variety made out of raw unrefined sugar and no artificial flavor / coloring in natural food stores. Whole Foods have variety of them.


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(Conventional) Jell-Os

Jell-Os used to be made from natural ingredients, mainly from sea algea. However, nowadays Jell-O is mainly made out of animal by-product and petroleum. From animal by-product, Jell-O substance is produced which replaced sea algea. From petroleum, artificial flavors and preservatives are produced which replaced cherry and other natural colorings.

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(Conventional) Ice Cream

They are mainly made out of conventional milk and refined sugar along with number of other artificial additives.

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(Conventional) Cookies, Crackers, Chips

Replace it with organic whole wheat made, raw turbinado sugar, brown rice, unrefined organic maltose made food without any artificial colorings and preservatives.


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Dry Cereals, Rice Treat, Breakfast Tart, Waffle, Energy Bars, Ready-Made Dinners

Most contain refined sugar, refined flour, artificial colors and preservatives. Even with those brands such as all Lean Pockets, Healthy Choice, and others so-called 'natural' and 'healthy' contain one or some of these.

Replace it with cereals, rice treat, breakfast tart, etc. which are made from organic whole wheat, raw turbinado sugar, brown rice, unrefined organic maltose without any artificial colorings and preservatives. Some of Whole Foods and Trader’s Joe’s store brand are good. Make sure you read ingredients. Also Amy’s Organic is very reliable brand.

For Energy Bars / Power Bars replace it with organic raw bars, such as Lara Bars and Raw Revolution)

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(Conventional) White Breads, Biscuits, Bagles, and Muffins

Replace it with organic whole wheat bread without any refined sugar and additives

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Fried Foods

Use cold pressed (expeller pressed) grape seed for frying and sautéing. Grape seed oil has high heat tolerance and also prevents oxidation from high heat due to its natural antioxidant content. However, grape seed oil or otherwise, it is best not to eat fried food.

(Conventional) Oils
Conventional vegetables and seeds oil sold in supermarket is toxic – click to read more why. A few restaurants these days replace trans-fat mixed oil with high oleic soy bean oil which is better. This apparently makes the food taste better, too. Most of restaurants and fast food restaurants use trans-fat mixed oil when they are cooking, frying, sautéing. Most of diners, bars, stick houses, pizza places, and Chinese restaurants use trans-fat mixed oil in their cooking.

Oils – organic cold pressed (expeller pressed) oil


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Roasted Nuts and Seeds

Replace it with raw nuts and seeds



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Additives

Anything with (artificial) additives should be avoided all together even if it says natural flavor, unless it specifically states which ingredient is it. Click here to read more why.


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Soy Sauce and Soy Paste

(Conventional) soy sauce, soy paste include numbers of carcinogenic substances. They should be with organic soy sauce and soy paste without any additives.


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Hot peppers

Replace it with ginger


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Honey

Organic raw honey

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Things you should eat

Basically a human should eat plant based diet, whole foods, that are least processed/refined. Try to eat as much organic as possible.

There are many other supermarket shelf foods which have not been mentioned here. The first step to make proper decision whether to eat those foods or not is to read the ingredients in all the processed foods you buy.


If you want to loose weight / improve your health big time, you should eat 80% of your diet consist with raw fruits and vegetables.

If you want to loose weight / improve your health a bit, keep raw fruits and vegetables at about 60%. It is not recommended to go below 40% to 50% of raw fruits and vegetables in your diet even if you have good health.

Bottom line is, even if you are in good health, you should eat at least a little over 1/3 of your diet as raw fruits and vegetables.


Read Vegan Diet Weight Loss page for more details about how often different grains, processed vegan foods, fruits, vegetables, and other foods should be eaten on daily basis.


Click here to locate health food stores in your area.



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