Pictured Recipe: Vegan Chocolate-Dipped Frozen Banana Bites
Sure, you know to avoid meat, dairy, eggs and fish when you're vegan. But it's not always easy for an experienced vegan to tell which foods are free of animal-based ingredients, and it can be even harder for someone new to vegan eating to decide which foods are truly vegan. It's important to double-check labels and ingredient lists to avoid hidden animal-based ingredients in your foods and beverages.
Here are 13 foods that aren't always vegan that you might want to watch out for.
Read More: 4 Health Benefits of a Vegan Diet (and a Few Potential Drawbacks)
1. Chocolate
Cocoa itself is vegan, but sometimes milk or milk products are added—even to dark chocolate. Many chocolate brands call out if their product is vegan, but check the ingredient list for dairy (including whey and casein).
2. Beer and Wine
Isinglass, a gelatin-based substance derived from fish, is used as a clarifying agent in some beer and wine. Other non-vegan ingredients sometimes used are casein (from milk) and egg whites. Since those ingredients aren't listed on wines and beers, you should ask a store employee or contact the brand if you have questions.
3. Candy
Sugary sweets like gummies, sour candies and marshmallows may contain gelatin. Gelatin is derived from animal collagen and would be listed as an ingredient. Many candies are made with other vegan thickening agents, such as agar-agar.
4. Sugar
Table sugar is made from either sugarcane or sugar beets, both completely plant-based ingredients. Some sugar is processed with bone char, which is used in the refining process and helps whiten sugar. Sugar certified as USDA organic is not allowed to use bone char, and many brands have started calling out when they are vegan.
5. Non-Dairy Creamers
Don't be fooled by the non-dairy description—many of these creamers contain small amounts (less than 2%) of sodium caseinate, a milk-based derivative.
6. Red Foods
Some red-dyed food and drinks (e.g., yogurt, juices, sodas and candies) may contain an ingredient called carmine (or cochineal or carminic acid), which is derived from an insect, cochineal scale. Look at the ingredient list on foods made with red dye.
7. Worcestershire Sauce
Although vegan-friendly brands are available, traditional recipes for this condiment include anchovies.
8. Veggie Burgers
Many veggie burgers contain eggs or dairy, so check the labels. Luckily, you can easily find vegan varieties at the store.
9. Honey
Honey is a little controversial among the vegan community. Because it comes from bees, many (but not all) vegans choose to avoid honey.
10. Miso Soup
Many restaurants use a fish-based broth (dashi) to make their miso soup, so ask if there is a vegetarian version on the menu. However, the ingredient miso is vegan-friendly and you can make vegan miso soup at home.
11. Bread
Some breads may contain milk, eggs, butter or other animal byproducts.
12. Soy-Based Yogurts and Cheeses
You would think these products would be vegan, but they are not always. Read the label to make sure these soy-based products do not contain the milk-based protein casein.
13. Omega-3 Fortified Products
Foods like yogurt, eggs, and milk may have added omega-3s. Most foods contain a vegan source of these heart-healthy fats, but check the labels for fish-based ingredients like tilapia, sardine and anchovy.
