SOS Free Veganism: An SOS Free Vegan Diet Based on Raw Plants | YOU ARE VEGAN FOR FREE (2023)

Last updated on Jul 29, 2022 byAdministrator

what is it?vegans without SOS? The vegan diet has become so familiar that almost everyone knows what constitutes it. This is a step up from vegetarianism, where people give up meat to focus on a plant-based diet.

Comveganism, you would refrain from eating meat, fish, poultry, and animal products or by-products, including eggs and dairy products. Instead, their diet is filled with fermented and sprouted plant foods, nutritional yeast, seaweed, calcium-fortified plant-based yogurts and milk (and other dairy substitutes), meat substitutes like tofu, seeds (chia, flax, hemp and more). , nuts, butter and vegetables.

Like almost all diets, there are branches of vegetarianism such as Lacto-Ovovegetarianism. With this diet, a person can consume eggs and dairy products. The lacto-vegetarian mixes dairy products with vegetables. There are also branches of veganism, such as B. Vegan without SOS.

If you've ever been curious to tryfree SOSVeganism for you, this guide tells you everything you need to know about nutrition. This includes reasons to gofree SOS, the benefits of it, what to consider before starting the diet and what to expect. We're also adding some well-known SOS-free vegans, as well as some recipes to get you started.

What is SOS free vegan?

Or "SOS" in SOS-free vegan meanssalt, oil and sugar. Whether you prepare the food yourself, cook it in a restaurant or buy it off the supermarket shelf, you can be sure that SOS-free foods do not contain sugar, oil or salt.

Although many people have been vegan without SOS for many years, the diet became particularly popular in 2011. This was the year of documentation.forks over kniveswas produced. Lee Fulkerson wrote the documentary, which was produced by Brian Wendel and John Corry and directed by Fulkerson. The film promoted a plant-based, healthy, low-fat diet. Specifically, oils have been found not to be part of a healthy diet. It has even been suggested that an oil-free diet could prevent or treat chronic illnesses when they were already progressing.

Sugar was also defended againstforks over knives, especially those that are refined. Bleach flour also got a bad rap in the movies. Instead, it was suggested that people should focus on eliminating animal proteins and rely more on fruits, vegetables, tubers, legumes, and whole grains as the foundation of a healthy diet.

SOS Free Veganism: An SOS Free Vegan Diet Based on Raw Plants | YOU ARE VEGAN FOR FREE (1)

Why go without salt?

There are many reasons why you should eliminate salt from your diet. According to data from, it is estimated that most people in the United States (90%) eat too much salt or sodium. WebMD expects the problem to only get worse in the coming years. They predict that by 2025, high blood pressure will affect the majority of Americans, 60% in all. That's less than 10 years away!

Unfortunately, this is our reality. It's unhealthy for people of all ages to consume too much sodium, but it becomes especially risky as you get older. There is a lot of salt hidden in many of the foods you eat; Even sweet foods can contain some sodium. With an SOS-free vegan diet, you can ensure your food is free of unwanted sodium.

Here are some reasons why you should give up sodium in your diet for good:

  • The likelihood of developing heart disease decreases. In case you didn't know, there are no other diseases or conditions that kill more Americans than heart disease.
  • You could enjoy a longer life. According to a study by senior service Synergy Homecare, being classified as "low risk" can add 10 years to your life expectancy if you develop heart disease. This is compared to "high risk" people who often don't have that luxury.
  • If you have diabetes, it's especially important to avoid consuming excessive amounts of sodium. You may have high blood pressure, which is more common if you are already diabetic.
  • You could avoid getting high blood pressure. This condition can eventually lead to brain damage. While this is rare, it can happen and significantly affect your quality of life.
  • They can reduce the chances of kidney failure, where your fluids become imbalanced. Your kidneys can no longer filter waste, making your blood more susceptible to damage. If you don't check this, you can develop chronic kidney disease or even acute kidney failure.
  • There is a link between consuming excessive amounts of sodium and developing a stroke. It is also said that a high sodium diet can affect a patient's ability to recover from a stroke.

Why run out of oil?

There are many types of oils used in cooking. These include the following:

  • semi-refined sunflower
  • semi-refined sesame
  • safflower
  • travel clothes
  • Peanut is sometimes called peanut oil
  • palma
  • Mustard
  • Avocado
  • Military
  • linseed
  • More
  • Raps
  • palma
  • Oliva

Now, some people argue that not all oils are inherently unhealthy. To understand what they mean, we need to explain the types of fat. There are monounsaturated, polyunsaturated and unsaturated fats. Monounsaturated fats may contain more high-density lipoproteins, or HDL cholesterol, while having less low-density lipoproteins, or LDLs.

Oleic acid is also found in monounsaturated fats. According to some research, consuming these acids can lower your chances of developing breast cancer. As monounsaturated fats have greater membrane fluidity compared to other types of fat, they are even said to be able to prevent cardiovascular disease.

Polyunsaturated fats include the omega-3 fatty acids found in seafood, especially fish. Since you're vegan, you can also get these omega-3 fatty acids in fish oil or seaweed oil. Safflower and sunflower oils contain more omega-3 fatty acids than other oils. Polyunsaturated fats, when consumed in moderation, may also play a role in protecting against cardiovascular disease.

While monounsaturated fats can prevent breast cancer, eating too many polyunsaturated fats can actually increase your chances of developing the disease. However, docosahexaenoic acid, commonly known as DHA, can reduce this chance again when consumed frequently and in large amounts. DHA also promotes neurotransmission and retinal stimulation, gray matter health, behavioral performance and cognitive thinking.

Finally, there are saturated fats. These types of fats are found in many types of foods, such as:

  • Some salad dressings
  • Goose fat, beef and chicken
  • vegetable shortening, margarine and butter
  • Danish pastries, pastries and cakes
  • Oatmeal Raisin and Chocolate Chip Cookies
  • chewing fruit, candy and chocolate
  • Sausage, hamburger, hot dog, salmon, turkey, chicken, ham, pork, roast beef and beef
  • chantilly
  • Two percent and whole milk
  • ice cream
  • Cheese
  • Nuts, including walnuts, sunflower seeds, soybeans, sesame seeds, flaxseeds, walnuts, peanuts, macadamia nuts, cashews and almonds, if all are dry roasted

In addition, saturated fats are concentrated in the following oils:


  • Mustard
  • sunflower
  • Military
  • Safflower with Linoleic Acid and Safflower with High Oleic Acid
  • travel clothes
  • peanut
  • palma e palmiste
  • Oliva
  • cottonseed
  • More
  • coco
  • Raps

There are advantages to deleting everythingoils, but including:

  • You may experience less acne, immune system suppression, bowel issues, hormone issues, acid reflux, and even some cancers.
  • Oils can contribute to heart disease, and you already know how dangerous that is.
  • Most oils, especially those with saturated fats, are high in calories. They are also nutritionally empty. According to Karissa's Vegan Kitchen, there are 4,000 calories to just a pound of oil of any kind. Even if you cut it down to just 1 tablespoon, you're still consuming 120 unnecessary calories.

However, my stance and opinion on oils is similar to the messages in these videos:

Alan Goldhammer and Petroleum

Caldwell Esselstyn and oil

SOS Free Veganism: An SOS Free Vegan Diet Based on Raw Plants | YOU ARE VEGAN FOR FREE (2)

Why sugar free?

Sugar can be addictive and is currently contributing to the obesity crisis the US is facing. Sugar has the ability to gradually change the way your brain works, leaving you wanting more and more.

While totally unnecessary, not all sugars are the monstrosities we make them out to be. There is a natural sugar. As the name suggests, no processed sugar is added. Rather, they are the sweetness you can taste in fruits and even vegetables. These are often lactose and fructose. They don't have a lot of added sodium, nor are they very caloric.

It's the added sugars that are the worst for your health. These foods have high fructose corn syrup as a main ingredient, which raises blood sugar levels. This can lead to health problems like heart disease, diabetes and obesity. Keep in mind that even non-sweet foods like ketchup or salad dressing often have high fructose corn syrup somewhere on the ingredient list. This means that you can eliminate sweet foods from your diet and still consume a lot of sugar.

Laut der University of California San Francisco (UCSF), added sugar masks a full 74 percent in most of the foods we eat. The reason you might not find high fructose corn syrup on the ingredients list is that it can go by other names, over 60 in all. Some of them are:

  • Yellow sugar
  • turbo sugar
  • sweet sorghum
  • sucrose
  • Reissirup
  • panocha
  • brown
  • grope
  • Maltose
  • maltodextrin
  • glucose
  • Glucose binding agents
  • Fruit juice or fruit juice concentrate
  • Free flow brown sugar
  • dextrose or dextrin
  • barley malt syrup

See how some of these names might confuse you? After all, what is panocha, muscovado, mannose, sucrose or maltodextrin? Food manufacturers hope you don't know.

In addition to avoiding the potential development of the whole host of diseases we described above, once you stop eating sugar, you gradually stop craving it so much. You will lose weight too.

Okay, so whatHe canYou eat?

That's right, with a vegan diet without SOS you can eat more than you think. Later in this guide, we'll share recipes for every meal of the day, including desserts. Just because you no longer eat salt, sugar or oil doesn't mean your food has to be bland. here is a post about itWhat to eat on a vegan diet without SOSthis might interest you.

How to spice up your meal without salt:

  • Cajun seasoning (be careful with the salt!)
  • Curry Pulver
  • Timio
  • herbs
  • black pepper
  • garlic powder (again pay attention to the salt)
  • Crushed rosemary leaves
  • Oregano
  • Basil
  • scallion
  • onion powder

If you absolutely cannot go without salt, there are many vegan salt substitutes you can try. These taste like salt without all the sodium.

As for sugar, foods like raw honey, some milks, vegetables and fruits contain natural sugars. As you may remember from the last paragraph, this type of sugar can be consumed in moderation.

Here are some other sugar substitutes you might want to try, all of which are sugar-free:

  • yacon syrup
  • isomalte
  • xylitol
  • Molasses
  • Erythritol
  • maple syrup (sugar-free varieties only)
  • agave nectar
  • coconut sugar
  • evening meal

Reasons for a vegan diet without SOS

There are many reasons why you might want to start a vegan diet without SOS. The first and foremost reason is your health. If you want to avoid heart disease, cancer, high cholesterol, and other life-threatening diseases and conditions, cutting out sugar, salts, and oils should help.

You also eliminate unnecessary calories, mainly by removing sugar and oils from your diet. This can lead to weight loss, which means you'll look and feel better!

Some pre-existing health conditions can be made worse by your diet. These include high cholesterol, diabetes, polymyalgia, psoriasis, arthritis and digestive problems like Crohn's disease or ulcerative colitis. If you've visited your doctor and tried medications and other treatments without success, it's time to make changes to your diet. Eliminating salt, oil and sugar could be the answer.

(Video) 7-YEAR PLANT-BASED, SOS-FREE VEGAN: Tips for Long-Term Success

Considerations to make before starting this new diet

At this point, you're convinced that the SOS-free vegan diet is right for you. Are you interested in trying it out. How easy will it be? It all depends.

If you are a vegetarian who has recently gone vegan, you may find it difficult to suddenly give up salt, sugar and oils. After all, you just got used to not eating meat and are now focusing on eliminating dairy from your diet. Becoming a vegan without SOS can be a very big transition all of a sudden. All good. You may want to adjust to your veganism first and reconsider the SOS-free vegan diet later.

However, if you've been a vegan for years, you should be able to transition to an SOS-free vegan with relatively few challenges. However, that doesn't mean it will be easy.

You can start by cutting out one of three food types first: salt, sugar, or oil. Removing all three from your diet at once can lead to failure, as the adjustment is often too big to make all at once.

Depending on what you eat most often as part of your diet, eliminating certain foods can be more difficult than others. Some people get addicted to salt like sugar and have a very hard time eating salty foods without salt. Others are finding that the grip of sugar on their brains makes it incredibly difficult to give up sugar for good.

Use the above fallbacks to stay on track. These are still aromatic but contain no sugar or salt. Also, be prepared to prepare a lot of food at home. Keep in mind that even salty condiments like ketchup and salad dressings can be loaded with sugar and salt; therefore, you can also make your own condiments.

You also have to be smarter when shopping. Know the different names that go by the names of sugar and sometimes salt and avoid foods with these ingredients. With veganism, gluten-free, and other diets more popular than ever, you shouldn't have a problem finding vegan substitutes even at your average grocery store. If you want, there are many vegan supermarkets out there. These includeWegman,integral food, ETrader Joes.

Like supermarkets, many restaurants are now more responsive to people with special diets and often have vegan items on their menus. As you can't see the ingredients in front of you, it might be best to question the chefs or wait for the staff what goes into your dishes. This may seem reckless at first, but it will help you stick to your diet, which is why it's important.

Just remember, don't give up cold turkey with salt, sugar and oil. It's okay if you have to give them up slowly but surely. You can start to reduce your consumption before completely eliminating SOS ingredients from your diet. You also don't have to be ashamed of giving in to a craving. It happens. After all, sugar and salt are powerful substances, and giving them up permanently is no easy task.

What to expect during the diet

Like any diet, veganism without SOS is first and foremost an adaptation. As we mentioned in the last section, getting used to this style of eating will take some time and patience. You may have cravings for sugar or salt, especially if you gradually give them up. It can be difficult at first to prepare food without these ingredients and oil.

Before starting your diet, we recommend that you look at several dozen recipes. Bookmark them so you can create them later. If you don't know what to eat on a vegan diet without SOS, don't worry. We'll share some amazing recipes later in this guide.

By saving these delicious recipes for later, you'll be more likely to get excited about your food, helping you stick to your diet. You'll also see that SOS-free veganism isn't just bland, boring, and tasteless. You can still make your favorite vegan dishes without salt, oil and sugar and they taste great!

your success

The success of your diet depends on the mindset. If you're trying SOS-free veganism because you want better health, you need to remember your goals. Thinking negatively about food, e.g. B. as punishment, can prevent you from achieving these goals.

You may have other concerns about starting a vegan diet without SOS. Finally, as we said before, your brain can become addicted to sugar and salt. Won't you go through a withdrawal process, almost like an addiction to drugs or alcohol? Won't it be weird? You may go through a withdrawal process, so to speak, but it won't be uncomfortable or painful. You will have cravings for sure, but in time they will go away.

And how do our taste buds work? Just like the taste buds of a soft drink or taste receptor cells appreciate umami, sweet, bitter, sour and salty tastes. Remember, you are not depriving yourself of this flavor with a vegan diet without SOS. Even if you skip the sugar and salt, there are other ways to mimic these flavors.

It's okay to have questions and concerns about SOS-free veganism before you start. However, once you start dieting, you will find that many of these concerns disappear. Your brain may be wired to be addicted to sugar and salt, but it wasn't always that way. This addiction only came about because of your eating habits. Once you change these behaviors, your brain reverts to its non-addicted state.

You will no longer want to eat foods with salt, sugar or oil. You'll do fine without them. Over time, you might even start to enjoy SOS-free food more than you used to. If you've ever eaten a meal that contains SOS ingredients, it might not taste right. Other non-SOS vegans said the flavors are "over the top".

Ofit couldSucceed on a vegan diet without SOS if you really want to! It's about overcoming the adjustment hurdle.

(Video) Success on Plant Based SOS Free Diet - Dr Alan Goldhamer

SOS Free Veganism: An SOS Free Vegan Diet Based on Raw Plants | YOU ARE VEGAN FOR FREE (3)

Vegans without known SOS

Now that you're seriously considering starting the SOS-free vegan lifestyle, you might want to read about the lives and accomplishments of these well-known vegans. Their opinions and advice can support you on your journey to a healthier vegan lifestyle.

Alan Goldhamer

Alan Goldhamer, physician and author, also opened the TrueNorth Health Center. Based in Santa Rosa, California, you can get body services, massages, psychotherapy, chiropractic and other medical services here. A graduate of Western States Chiropractic College in Portland, Oregon, Goldhamer is even a licensed osteopathic physician in Australia.

Goldhamer's work has appeared in many medical journals and journals. It all started in 2001, when theJournal of Manipulative and Physiological Therapeuticsaccepted your paper Water-Only Fasting Under Medical Supervision in the Treatment of Hypertension. This was his first foray into medical writing.

In the following year, 2002, another work of his was published, this time inJournal of alternative and complementary medicine.This article included one study and was based on their first article on treating high blood pressure with water-only fasting.

Today he is a big advocate of a vegan diet without SOS. He has published two books on healthy vegan eating: 1997'sThe Health-Promoting Cookbook: Easy, Guilt-Free Vegetarian Recipese 2003The Lust Trap: Mastering the Hidden Power That Undermines Health and Happiness.

SOS Free Veganism: An SOS Free Vegan Diet Based on Raw Plants | YOU ARE VEGAN FOR FREE (4)SOS Free Veganism: An SOS Free Vegan Diet Based on Raw Plants | YOU ARE VEGAN FOR FREE (5)

Ray Cronise

Always involved in the health world, Ray Cronise became a household name when he wrote his own book on veganism. Long before that, he was active in science, especially fluid physics, neural networks, materials science, and biophysics. He has over 25 years of experience and even worked at the NASA Marshall Space Flight Center for a while.

He also teamed up with Peter Diamandis (the founder of XPRIZE) to found Zero Gravity Corporation, a company specializing in parabolic aircraft. These create a feeling of lightness. These planes were even used in a Sports Illustrated photo shoot for their famous swimsuit issue.

After that adventure, Cronise was in4 hour body, Tim Ferriss' training video. Around the same time, Cronise was also burning cold stress fat and defending it. So he wrote his own book titledOur Broken Plate: How Our Mastery of Food and Environment May Have Contributed to Unprecedented Obesity and Chronic Disease. Cronise launched a Kickstarter campaign to publish and distribute the book. He is also one of the authors ofplant-based diet.

SOS Free Veganism: An SOS Free Vegan Diet Based on Raw Plants | YOU ARE VEGAN FOR FREE (6)SOS Free Veganism: An SOS Free Vegan Diet Based on Raw Plants | YOU ARE VEGAN FOR FREE (7)

Joel Fuhrmann

One of the biggest names in veganism is Dr. Joel Fuhrman. He is a famous physician who was once a figure skater for the USA World Figure Skating Team in the 1970s. He fought vigorously until a career-ending injury knocked him out. Alternative medical treatments, which Fuhrman says he relied on, helped him get back on his feet.

Fuhrman decided a career change was in order, so he turned to medicine to help others in situations like the one he was going through. He also began to advocate the alleviation of chronic disease and obesity through nutritarianism. He believes it is possible to improve health by combining cooked and raw vegetables. Fuhrman also created an Aggregate Nutrient Density Index, which ranks foods based on their micronutrients. Whole Foods adopted this index not long after.

He has published several books throughout his long and illustrious career, including:

His 2003 book,Eat to Live: The Revolutionary Formula for Fast, Sustainable Weight Loss, experienced the greatest success. Spent 90 weeks on Advice & Misc. List, as well as shot to the top of theNew York Timesbestseller list.

Douglas Lisle

Founder of Esteem Dynamics, an approach to well-being and human psychology, Douglas Lisle is another big name for vegans without SOS. He began his interest in health at the University of California, San Diego, where he graduated summa cum laude. He then continued his education at the University of Virginia, earning his PhD in clinical psychology. There.

After working in the Division of Veterans Affairs at the National Center for Post Traumatic Stress Disorder in Palo Alto, California, and as a professor of psychology at Stanford University, Lisle's focus increased on treating depression and anxiety disorders, in relationships, self-esteem, well-being and health.

He is part of the McDougal Wellness Program and works as a psychologist. He also works at TrueNorth Health Center as Director of Research.

Inspired by figures such as Geoffrey Miller, Steven Pinker, David Buss, Leda Cosmides, John Tooby and Richard Dawkins, Lisle seeks to bridge the gap between vegans and non-vegans with instructional videos and other resources.

(Video) Diabetic goes vegan for 180 days. This happened.

Useful Vegan Recipes Without SOS You Can Make Today

As we've mentioned a few times in this guide, it's possible to make just about any meal enjoyable with your vegan diet, even if you go vegan without SOS. With substitutes and the introduction of other true, natural flavors, you'll eventually find that you don't miss the oil, salt, and sugar in your favorite dishes. We put together severalVegan recipes without SOStry it in every meal of the day: breakfast, lunch, dinner and even dessert. We've also included some snacks that are filling and oh so easy to make.

Breakfast – no SOS, vegan

  1. To roast— Yes, that's right, you can still enjoy classic French fries for breakfast, even on a vegan diet without SOS. All you need is some ground black pepper, an avocado, and several Yukon Gold potatoes to make this. This recipe doesn't even need oil for cooking.
  2. Orange muffins— With almond milk, walnuts, flax seeds, lemon juice, rolled oats and nutmeg, these Orange Berry Muffins are delicious without salt and sugar. The secret ingredients are applesauce and raisins, which help hold the muffins together while adding flavor. Don't forget the fresh oranges and berries for a unique and irresistible combination. Breakfast never tasted so good.
  3. Banana Cinnamon Roll— If you're really in the mood for a treat, try making these banana cinnamon rolls. You just need some water, cinnamon, banana and dates. You'll never want to go back to those chunky cinnamon rolls you used to enjoy for your family breakfast after eating them!


  1. Black bean and yam salad— Enjoy a lighter, more nutritious lunch with this delicious recipe. You will need avocado, chopped cilantro leaves, cooked black beans, Swiss chard, kale and/or kale, minced garlic, red bell pepper, yellow onion, yam, and raw quinoa. Don't forget to make your own free SOS bandage! To make this, you'll need taco seasoning and lime juice.
  2. Tomato Rice Soup— Another light but hearty lunch, this soup will give you the boost and energy you need for the afternoon ahead. Prepare for these ingredients: fresh basil, Swiss chard, granulated garlic, dried Italian herb seasoning, cremini or white mushrooms, celery, tomatoes, long-grain brown rice, white or kidney beans, and white or yellow onion.
  3. Avocado Chickpea Salad Wraps— This colorful green plate is portable, making it perfect for lunch. Kale leaves form the base of the wrap, which includes lemon zest, cilantro, chickpeas, celery, carrots, peppers and an avocado. Pepper and salt substitutes add a touch of flavor.

To have lunch

  1. pineapple pot— With pasta or brown rice, feel full with this fun summer pineapple stir-fry. To prepare this recipe, you must have chives, red pepper flakes (adjust for spicy), brown rice vinegar, chopped ginger, diced pineapple, pineapple juice, cremini or white mushrooms, red peppers, celery, carrots, chopped garlic and yellow onions.
  2. enchilada casserole— You'll forget about Taco Tuesday with this delicious casserole. Make sure you have avocado, cilantro, corn tortillas (no salt), collard greens, canned corn, zucchini, black beans, tomatoes, oregano, chili powder, minced garlic, red bell pepper, and white or yellow onion.
  3. polenta pizza— Yes, that's right, you don't have to run out of pizza! You just need to make it free SOS. That means using cornmeal, known as polenta, for the crust. Rosemary and granulated onion flavor the polenta. Vegetable milk and water can be used as cheese substitutes.

Petiscos – SOS-frei, vegan

  1. tofu assado— This snack is easy as pie. They bake the tofu for about half an hour instead of frying it in oil. Feel free to mix it with cornstarch before baking for crispier edges but still a soft center.
  2. pizza-hummus“No, not real pizza here, just the delicious flavors of it in a hummus sauce. To make your own, you'll need tomato puree, tahini (the more liquid the better!), lemon juice, dried oregano, garlic powder, chickpeas, and basil. This is a snack to keep for yourself or, if you're feeling generous, share with friends or family.
  3. Musk Squash Macaroni Cheese Frying Pan- The "cheese" in this macaroni and cheese is - you guessed it - pumpkin! Mix with nutmeg, saffron, smoked paprika, black pepper, garlic powder, Dijon mustard, lemon juice and sweet onion and you have a flavorful and fragrant dish.

Dessert – SOS-frei, vegan

  1. brownies— You can make this classic dessert using ground flax, baking soda, vanilla extract, cocoa powder, Medjool dates and black beans. These brownies look just as good as non-SOS brownies and taste even better. With real cocoa powder, you don't give up the chocolate flavor. You won't even notice the black beans or dates!
  2. Oat and Raisin Cookies— To keep these cookies SOS-free and vegan, you need an extensive list of ingredients. Contains raw nuts, raisins, vanilla extract, almond butter, cinnamon, rolled oats and pitted dates. These have a soft granola texture instead of a cookie texture, but that makes them even more addictive!
  3. mini cakes— From strawberries to peaches, from apples to cherries, you can make these mini cakes with whatever fruit you like. The only sugar you get is this natural sugar. The topping and crust are made with plant-based milk, pitted dates, cinnamon, raw walnuts and rolled oats. Season the fruit sauce with cinnamon, lemon juice and more dates.


Veganism without SOS is a diet that omits all sugars, salts and oils. Too much sodium or salt in your diet can lead to conditions like high cholesterol and heart disease. It is one of the biggest diseases in the United States because of the high death rates from heart disease. Excess sugar, found in many foods (even salty ones), can also lead to heart disease. It's also possible to get diabetes and other conditions from eating too much sugar. Furthermore, the addictive properties of sugar make it difficult to give up.

Since oils offer almost no nutritional value, you are doing your health a favor by eliminating them from your diet.

It will certainly take some getting used to being vegan without SOS. However, once you've done that, you'll soon find that you don't even like the taste of oil, salt, or sugar anymore. It will look like a lot.

I hope this guide has addressed many of your top questions or concerns about transitioning to a vegan diet without SOS.

Good luck on your new nutritional adventure!

SOS Free Veganism: An SOS Free Vegan Diet Based on Raw Plants | YOU ARE VEGAN FOR FREE (8)


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What is SOS free vegan? ›

Consider an SOS free vegan diet. This type of diet focuses on consuming whole, plant-based foods that are free of added salt, oil, and sugar. By avoiding these processed ingredients, you can improve your health.

What is the SOS plant food diet? ›

The SOS-Free Diet is composed of 70-75% carbohydrates, 10-12% protein, and 15-18% fat, with trace amounts of naturally occurring sodium. It is also free of processed vegan foods and recreational drugs, including caffeine, nicotine, alcohol, and marijuana.

What is the difference between a plant-based diet and a vegan diet? ›

Both meal plans have made headlines for their health benefits in recent years and while they are similar, there are some key differences: Vegan diets eliminate all animal products, while plant-based diets do not necessarily eliminate animal products, but focus on eating mostly plants, such as fruits, vegetables, nuts, ...

Can you eat eggs on a plant-based diet? ›

Eggs are a wonderful complement to a plant-based lifestyle as they can help you consume more vegetables. Plus, eggs can help you absorb more of the fat-soluble vitamins and antioxidants found in plant foods such as vitamin E and carotenoids.

What is difference between vegan and vegan free? ›

Vegan diets ban all animal-derived products, such as dairy, eggs, meat, and fish. Dairy-free diets exclude dairy but may allow other animal foods.

How do vegans survive without meat? ›

Without meat and dairy, you still need to consume essential amino acids. Vegans can get protein from nuts, peanut butter, seeds, grains, and legumes. Non-animal products like tofu and soymilk also provide protein.

What are 5 foods plant-based diet? ›

This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn't mean that you are vegetarian or vegan and never eat meat or dairy. Rather, you are proportionately choosing more of your foods from plant sources.

Can you eat bananas on a plant-based diet? ›

There are no fruits and veggies that are off-limits. Examples of foods you can eat include: Bananas.

What foods can you not eat on a plant-based diet? ›

Vegans can't eat any foods made from animals, including:
  • Beef, pork, lamb, and other red meat.
  • Chicken, duck, and other poultry.
  • Fish or shellfish such as crabs, clams, and mussels.
  • Eggs.
  • Cheese, butter.
  • Milk, cream, ice cream, and other dairy products.
  • Mayonnaise (because it includes egg yolks)
  • Honey.

Is 100% plant-based the same as vegan? ›

What Is the Difference Between a Vegan Diet and a Plant-Based Diet? A plant-based diet predominantly consists of plants; most people use the term to refer to a 100 percent plant diet, but some people include small amounts of animal products. A vegan diet totally eliminates all animal products.

Can you eat cheese on a plant-based diet? ›

Following a plant-based diet means saying goodbye to all animal products — including lean meat and dairy products such as milk, yogurt, cheese and ice cream.

What are the pros and cons of a plant-based diet? ›

Pros and Cons of Vegetarianism
Useful diet for weight lossBeing a vegetarian can have common nutrient deficiencies
Increased feelings of satiety (high food volume, low energy intake)Vegans have more trouble achieving protein needs without using protein supplements
4 more rows
Feb 13, 2023

Can you eat crackers on a plant-based diet? ›

Although highly processed foods like chips, crackers, and cookies may technically be plant-based, these foods won't provide the health benefits you get from unprocessed and minimally processed choices. And large amounts of added sugars and fat can lead to eating more calories than you need.

Can you eat potato chips on a plant-based diet? ›

Are chips vegan friendly? The very short answer is “yes.” Because potato chips are made from, well, potatoes, they're usually a pretty good starting point if you're looking for a nice snack for movie night or if you just need some crunchy treats after a long day of work.

Is pasta OK on a plant-based diet? ›

Pasta dishes make an excellent option for those adhering to a plant-based diet for several reasons. To start, pasta is a natural plant-based food made simply from grain, and it is also and easy food to incorporate other plant-based foods into, like veggies and beans.

Can vegans have butter? ›

Butter isn't traditionally vegan as it's typically a dairy product that's made from cow's milk that has been churned to separate the fat compounds. Vegans don't eat animal products so won't eat traditional butter.

Can vegans eat honey? ›

The bottom line. Vegans try to avoid or minimize all forms of animal exploitation, including that of bees. As a result, most vegans exclude honey from their diets. Some vegans also avoid honey to take a stand against conventional beekeeping practices that can harm bee health.

Is honey vegan? ›

Honey is by definition not vegan, since it a bee product, and bees are animals. Here's a nuanced article about how the ethical issues surrounding this sweetener fit into the broader concept of vegan living.

Is Peanut Butter vegan? ›

But of course! Most peanut butter is a simple mixture of ground peanuts and salt. Others might also contain oil or added sugar. Once in a blue moon, you may find a kind that contains honey, but nearly all peanut butter is 100 percent vegan.

How do vegans get B12? ›

The only reliable vegan sources of B12 are foods fortified with B12 (including some plant milks, some soy products and some breakfast cereals) and B12 supplements, such as our very own VEG 1. Vitamin B12, whether in supplements, fortified foods, or animal products, comes from micro-organisms.

How do vegans get iron? ›

Good plant sources of iron include lentils, chickpeas, beans, tofu, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, kale, dried apricots and figs, raisins, quinoa and fortified breakfast cereal.

Can you eat pizza on a plant-based diet? ›

If you're a diehard pizza fan, you may be under the impression that if you were to change your diet to vegetarian or vegan, you wouldn't be able to enjoy your favorite food any longer. This just isn't true! Pizza is still a staple among those following a meat-free or completely plant-based diet.

Is oatmeal part of a plant-based diet? ›

Can you eat oatmeal as a vegan? Absolutely. Not only can you eat it, but you can pile on allllll the amazing toppings and make it one of the best breakfasts ever. Oats themselves are vegan, so it's all in the ingredients you use to make it.

What fruits are in a plant-based diet? ›

Fruits: berries, citrus fruits, pears, peaches, pineapple, bananas, etc. Vegetables: kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, etc. Starchy vegetables: potatoes, sweet potatoes, butternut squash, etc. Whole grains: brown rice, rolled oats, farro, quinoa, brown rice pasta, barley, etc.

What bread is OK on plant-based diet? ›

Editor's Note: The most common vegan bread types are sourdough, Ezekiel bread, ciabatta, focaccia and baguettes.

What candy can I eat on a plant-based diet? ›

Healthline's picks of the best vegan candy options
  • Wholesome Surf Sweets Organic Fruity Bears. ...
  • YumEarth Organic Sour Beans. ...
  • SmartSweets Sweet Fish. ...
  • Unreal Dark Chocolate Crispy Quinoa Gems. ...
  • Hu Chocolate Bars. ...
  • Nelly's Organics Chunky Almond Butter Bars. ...
  • Organic OCHO Chocolate Coconut Bars.
Dec 7, 2020

What chips can you eat on plant-based diet? ›

The Ultimate Guide to Vegan Chips
  • Taco Bell Classic, Mild, and Fire! Tortilla Chips.
  • Spicy Sweet Chili Doritos.
  • Kettle Brand Backyard Barbeque Potato Chips.
  • Tostitos Scoops.
  • Forager Project Cheezy Greens.
  • Tapatío Limón Ruffles.
  • Fritos.
  • Limón Lay's.

Why is rice not vegan? ›

Yes, absolutely! Rice is a common grain in all cooking and has a significant place in the plant-based world too. Some rice dishes may not be suitable for vegans though, so if you're eating out or following a recipe make sure there are no meat, fish or other animal products being used before you tuck in!

Is peanut butter OK on a plant-based diet? ›

Plant Protein

Anyone can follow plant- based eating. Peanuts and peanut butter is one of the most powerful plant foods that have a perfect balance of calories and nutrients. They are a food that has a lot of nutrients to offer, with the majority of calories coming from those good nutrients.

What is the best rice for plant-based diet? ›

Plain white rice is, generally speaking, vegan. It contains only the rice grain without the hull, making it a good alternative for people who have trouble processing high-fiber foods. White rice often comes topped with non-vegan butter, so be sure to order yours plain.

What is the healthiest plant-based food? ›

The 7 Healthiest Plant Foods on the Planet
  • Walnuts. Walnuts boast many important health promoting nutrients like fiber, protein and omega-3 fats. ...
  • Avocado. Avocados are densely packed with vitamin E, potassium, folate and anti-inflammatory, healthy fats. ...
  • Kale. Bet you knew kale would be on this list! ...
  • Turmeric. ...
  • Garlic. ...
  • Ginger.

Do vegans eat plant-based cheese? ›

Vegans can eat cheese that is comprised of plant-based ingredients like soybeans, peas, cashews, coconut, or almonds. The most common types of vegan cheeses are cheddar, gouda, parmesan, mozzarella, and cream cheese that can be found in non-dairy forms.

Is pasta noodles vegan? ›

Is pasta vegan? Most packaged pasta—including spaghetti, rotini, and any other type—is 100 percent vegan. To know for sure, simply check the ingredients on your package! Sometimes, you might see “egg” listed as an ingredient in “fresh” pastas, so avoid those—but generally, pasta contains no animal-derived ingredients.

Can you eat sweet potatoes on a plant-based diet? ›

Make sure you get enough whole food, plant-based starches (like potatoes, brown rice, quinoa, sweet potatoes, oats, whole grain cereal, etc.). Don't be shy! You're going to be eating a lot of them.

Can I eat french fries on a plant-based diet? ›

For example, french fries, Oreos, potato chips, many fake meat products, and soda are “vegan,” but they are not considered to be “plant-based.” Why? Because they are refined food products and usually not healthy at all.

Is almond milk allowed on a vegan diet? ›

Almond and soy milk are both vegan, naturally lactose-free, and low cholesterol, but there are differences in their health benefits, nutrient content, and environmental impact.

What happens if you only eat plant-based diet? ›

The benefits of eating mostly plants are not limited to reducing your cancer risk. A plant-based diet also has been shown to reduce your risk for heart disease, stroke, diabetes and some mental health illnesses.

What are the disadvantages of being a vegan? ›

13 Undeniable Cons of a Vegan Diet (and How to Avoid Them)
  • You could gain weight. ...
  • It lacks nutrients. ...
  • You lose your most prominent source of Vitamin B12. ...
  • You lose your primary source of Omega-3s. ...
  • It can set unrealistic expectations. ...
  • It can cause gas and bloating. ...
  • It could interfere with medications.

Is being vegan healthier than eating meat? ›

In a more general sense, massive studies of thousands of people agree that vegan diets are associated with a lower risk of cardiovascular disease than omnivorous ones. If you're concerned with your heart health or have trouble controlling your cholesterol levels, consider reducing your animal product intake.

Are Cheerios OK for plant-based diet? ›

However, both this cereal and the original Cheerios are also fortified with Vitamin D, derived from wool grease. This means that, though the ingredient list is vegan, since they are fortified it is not suitable for those on a plant-based diet.

Is popcorn vegan? ›

Popcorn itself is naturally vegan as it's 100% plant-based and simply one ingredient. However, it's when flavourings are added into the mix that the question becomes a little more complicated.

Can you eat shrimp on a plant-based diet? ›

The straight forward answer here is no, vegans don't eat fish or seafood. In fact, neither do vegetarians – if you're interested in cutting out or reducing your dairy and meat intake, then you might be interested to learn more about the pescatarian diet.

Is dark chocolate vegan? ›

Most dark chocolate is inherently vegan. Superior quality dark chocolate only has a handful of ingredients: cocoa, (usually listed as cocoa mass and cocoa butter), sugar, lecithin, and sometimes vanilla.

Are Fritos vegan? ›

Fritos Original Corn Chips are vegan. They only contain 3 ingredients: corn, corn oil, salt.

What bread is not vegan? ›

Breads such as naan bread (made using yoghurt), brioche (made with milk and eggs) and some bagels and crumpets (which are sometimes made using milk or eggs) are usually unsuitable for vegans.

Can you eat Greek yogurt on a plant-based diet? ›

While it is true that Greek yogurt has less lactose in it than most dairy products, it still requires animal ingredients to make and therefore is not vegan friendly. It is, however, a good choice for those following a vegetarian diet.

Can you eat cream cheese on plant-based diet? ›

Summary. As cream cheese is made using animal milks, it is derived from animal products and therefore not vegan friendly. However, no animal flesh is used in cream cheese so it is considered vegetarian friendly.

What does SOS free mean? ›

“SOS-free” means that no salt, oil, or sugar have been added to the food at any stage of preparation. Going SOS-free continues to grow in popularity as more people strive to reduce or eliminate these items for health reasons.

What are the menu abbreviations for vegan? ›

We have even added a special abbreviation for you to be able to distinguish between vegetarian (VE) and vegan (VG) recipes.

Is Soya SOS vegan? ›

In theory, soy sauce is vegan, as it is only made up of soybeans, wheat, water and wheat which are all, of course, vegan-friendly. However, some manufacturers add ingredients that compromise soy sauce being vegan, using flavour enhancers which are derived from fish or meat.

What is McDonald's vegan alternative? ›

McPlant® A vegan burger made with a juicy plant-based patty co-developed with Beyond Meat® featuring vegan sandwich sauce, ketchup, mustard, onion, pickles, lettuce, tomato, and a vegan alternative to cheese in a sesame seed bun.

What does SOS mean immediately? ›

An SOS is a signal which indicates to other people that you are in danger and need help quickly.

What does calling SOS mean? ›

: a call or request for help or rescue.

When was SOS first used? ›

Although the U.S. lagged in adopting the new signal, the first SOS was transmitted from the American vessel "Arapahoe" in 1909, after a propeller shaft snapped. But CQD remained popular-primarily with the British. Wireless operator Jack Binns used CQD signals to save the sinking "Republic" in 1909.

What do vegans call milk? ›

Soy and almond milk are the most common vegan milk substitutes, as they are the closest in taste and nutritional profile to cow's milk.

Is cheese a vegan food? ›

Because most cheese is made from cow's or goat's milk, most types are not vegan-friendly. Most vegetarians avoid products that require the slaughter of an animal. Because cheesemaking falls outside of this practice, many vegetarians allow cheese in their diet.

Does vegan mean no dairy? ›

By the most traditional definition, vegan food includes no dairy. That's because vegan foods have no substances derived from animals in them, and since the dawn of time (or at least since the dawn of cows, sheep, and goats) dairy has always been derived from animals.

Can vegans have olive oil? ›

Olive oil is a completely plant-derived product that is made entirely from the fruit of the olive tree. The product does not require animals for sourcing or processing in any way. Olive oil is an excellent vegan substitute for other oils and fats that are derived from animals, namely butter.

Is vinegar vegan? ›

Generally yes, vinegar is vegan as it's made from plants like apples, grapes or barley; all of which are naturally suitable for vegans. However, if you're buying a wine or cider vinegar, then the answer gets a little more complex.

Is the apple pie at McDonald's vegan? ›

McDonald's Apple Pies are made with ingredients that are suitable for vegetarians (i.e. contain no ingredients of animal origin) and they are cooked in dedicated frying vats using a non hydrogenated blend of rapeseed and sunflower oil (100% vegetable oil).

Are Wendy's fries vegan? ›

Are wendy's fries vegan? Yes! Luckily, Wendy's Natural Cut Fries are vegan, along with their Seasoned Homestyle Potatoes!

Is there a vegan alternative for everything? ›

Some of the most popular all-vegan brands include Gardein, Beyond Meat, Miyoko's Creamery, and Silk. No matter what non-vegan food you want to replace, you'll find excellent vegan counterparts. Everything from hot dogs to cream cheese to eggs. Most of these products are rich in protein and other nutrients.


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