15 Vegan Foods That Are Best for Your Health

15 Vegan Foods That Are Best for Your Health


The Vegan diet is a plant-based eating plan that takes culinary cues from Vegan, a city in the Philippines. The utilization of local, fresh ingredients in Vegan cuisine’s straightforward yet tasty dishes has made it popular. The Vegan diet is a nutritious and environmentally friendly eating plan that can assist with weight loss, health enhancement, and environmental impact reduction.

What is the Vegan diet?

A plant-based diet called the Vigan diet places a strong emphasis on entire, unprocessed foods. It is comparable to other plant-based eating plans including vegetarian and vegan diets. However, this diet is unique in its focus on traditional Filipino ingredients and cooking methods.

10 Vigan Foods

Here are 10 Vegan foods that you can enjoy on the diet:

  1. Sinuglaw: Sinuglaw is made with grilled pork belly and fish ceviche This can be categorized as a starter or a major course. The term “sinuglaw” is a combination of two well-known cooking techniques used in the Visayas and Mindanao regions: sugba, which means to grill, and kinilaw, which means to cook by soaking in vinegar or citric acid.
    Vegan Sinuglaw dish
  2. Laing: Made In a sauce composed of chili and coconut milk, pig or chicken or both are used to make this meal. This warming meal is full of flavor and ideal for a chilly day.
    Vegan Laing dish
  3. Pinakbet: This dish is made with a variety of vegetables, such as eggplant, okra, string beans, and bitter melon, cooked in a shrimp paste sauce. It is a healthy and delicious dish that is perfect for a light meal.
    Vegan Pinakbet dish
  4. Pancit Molo: This dish is made with a noodle soup that is filled with pork, shrimp, and vegetables. It is a popular street food.
    Vegan Pancit Molo dish
  5. Igado: This dish is made with oxtail that is cooked in soya sauce and vinegar sauce. It is a flavorful and hearty dish that is perfect for a special occasion.
    Vegan Igado dish
  6. Kamote Quesadilla: This dish is made with sweet potato, cheese, and eggs that are cooked in a tortilla. It is a sweet and savory snack that is perfect for a quick meal.
    Vegan Kamote Quesadilla dish
  7. Biko: This dish is made with sticky rice, coconut milk, and sugar. It is a sweet and sticky dessert that is perfect for a special occasion.
    Vegan Biko dish
  8. Sapin-Sapin: This dish is made with layers of rice cake, coconut milk, and tapioca. It is a colorful and delicious dessert that is perfect for a party.
    Vigan Sapin-Sapin dish
  9. Puto Bumbong: This dish is made with purple rice that is steamed in bamboo tubes. It is a sweet and sticky dessert that is perfect for a cold day.
    Vegan Puto Bumbong dish
  10. Kapeng Barako: This coffee is grown in the mountains of Ilocos Sur. It is a strong and flavorful coffee that is perfect for a morning pick-me-up.
    Vegan Kapeng Barako coffee
  11. Sinanglay: This is a salad made with shredded cabbage, carrots, and tomatoes. It is tossed in a dressing made with vinegar, garlic, and spices.
    Vigan Sinanglay salad dish
  12. Bagnet: This is a crispy pork belly that is cured in vinegar and spices.
    Vegan Bagnet dish
  13. Empanada: This is a savory pastry that is filled with meat, vegetables, or seafood.
    Vegan Empanada dish
  14. Pancit: This is a stir-fried noodle dish that is made with vegetables, meat, or seafood.
    Vigan Pancit dish
  15. Taho: This is a sweet dessert made with soft tofu, sago pearls, and syrup.
    Vegan Taho dessert dish

Additional tips for following the Vegan diet

  • Make sure to eat a variety of foods from all the food groups.
  • Cook with whole, unprocessed ingredients.
  • Limit your intake of processed foods, sugary drinks, and unhealthy fats.
  • Get enough protein, iron, and vitamin B12.
  • Talk to your doctor if you have any concerns about following the diet.

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Advantages of Vegan Foods

  1. Rich in Nutrients: Vigan foods, especially dishes like pinakbet and sinanglaw, are brimming with a variety of vitamins, minerals, and antioxidants. These nutrients contribute to overall well-being and support various bodily functions.
  2. Cultural Heritage: The Vigan diet allows individuals to connect with their cultural roots and experience the flavors that have been cherished by generations. This not only fosters a sense of identity but also encourages the preservation of culinary traditions.
  3. High Fiber Content: Many dishes, such as pinakbet and dinengdeng, are composed of vegetables that are high in dietary fiber. Fiber promotes healthy digestion, helps maintain a feeling of fullness, and can contribute to better weight management.
  4. Local and Sustainable: This diet encourages the use of locally sourced ingredients, which promotes sustainability and supports local farmers. By consuming local produce, individuals can reduce their carbon footprint and contribute to the local economy.
  5. Balanced Flavor Profiles: Vigan foods are known for their harmonious blend of flavors, often incorporating a combination of sweet, sour, salty, and savory elements. This balance not only tantalizes the taste buds but also promotes a more varied and enjoyable eating experience.

Disadvantages of Vegan Foods

  1. High Fat and Calorie Content: Some Vegan dishes, like bagnet and empanada, are fried or prepared with fatty ingredients, leading to a higher calorie and fat content. Overconsumption of these foods can contribute to weight gain and health issues if not moderated.
  2. Excessive Sodium: Certain Vegan dishes, such as bagoong and longganisa, can be high in sodium due to the use of condiments and preserved ingredients. High sodium intake is linked to hypertension and other cardiovascular issues.
  3. Cholesterol Concerns: Dishes like papaitan and sinanglaw, which include offal and innards, can be rich in cholesterol. Individuals with cholesterol-related concerns should be cautious about consuming these foods frequently.
  4. Limited Vegetarian Options: While this diet does emphasize vegetables, many traditional dishes contain meat or animal products. This might pose a challenge for individuals who are vegetarian or trying to reduce their meat consumption.
  5. Moderation Required: While this diet offers a plethora of delicious options, some dishes are best enjoyed in moderation due to their nutritional profile. Balancing indulgent choices with more nutrient-dense ones is essential for a well-rounded diet.


The Vegan diet presents a unique culinary experience that celebrates tradition, local flavors, and a connection to Filipino heritage. By exploring a diverse range of Vigan foods, individuals can savor the benefits of nutrient-rich vegetables, protein-packed meats, and an array of flavorful ingredients. However, it’s crucial to be mindful of the potential disadvantages associated with certain dishes, such as their calorie, fat, sodium, and cholesterol content. Like any dietary approach, moderation and informed choices are key to reaping the rewards of the Vegan diet while maintaining a balanced and health-conscious lifestyle. By embracing the cultural richness of Vegan foods and making thoughtful selections, we can embark on a journey of gastronomic delight that also contributes to our overall well-being.


This is a healthy and sustainable way of eating that can help you lose weight, improve your cholesterol levels, and reduce your risk of chronic diseases. The Vigan diet emphasizes whole, unprocessed foods and includes fruits, vegetables, legumes, nuts, seeds, and whole grains. The Vigan diet does not include animal products, such as meat, poultry, fish, dairy, or eggs.

Note: If you are considering trying the Vegan diet, it is important to talk to your doctor or a registered dietitian to make sure that it is right for you.


1. Q: What exactly is the Vegan diet?
Ans: The Vegan diet is a dietary approach centered around the consumption of locally sourced, minimally processed foods that are representative of the culinary traditions of Vigan, a city in the Philippines. It emphasizes the use of fresh ingredients and traditional cooking methods.

2. Q: Is the Vegan diet suitable for vegetarians?
Ans: While the Vigan diet does incorporate a variety of vegetables, many traditional dishes include meat or animal products. This might pose a challenge for individuals who are vegetarian or vegan. However, creative adaptations can be made to include more plant-based options.

3. Q: Are all Vigan dishes healthy?
Ans: While Vigan dishes offer a mix of health benefits and flavorful experiences, not all of them are equally nutritious. Some dishes, like pinakbet and dinengdeng, are rich in nutrients and fiber, while others, such as bagnet and empanada, can be high in calories and unhealthy fats. It’s important to choose a balanced selection and enjoy indulgent options in moderation.

4. Q: What are the main advantages of following the Vegan diet?
Ans: The Vegan diet boasts several advantages, including a focus on nutrient-rich vegetables, a connection to cultural heritage, and support for local farmers through the use of locally sourced ingredients. It also encourages a balanced blend of flavors, contributing to a more enjoyable dining experience.

5. Q: Can the Vegan diet help with weight management?
Ans: The Vegan diet, particularly when balanced with a variety of dishes, can contribute to weight management due to its emphasis on fiber-rich vegetables and portion control. However, individuals should be cautious about high-calorie and high-fat options, as they can hinder weight loss efforts if consumed excessively.