Frequently, when we consider vegetarians/ vegans and their diets, the conversation typically revolves around what they avoid eating. A lot of us are aware of what vegans steer clear of: no meat, no eggs, no dairy. But from where do vegans obtain essential nutrient sources, such as proteins and iron? What foods do vegans consume during the day?
In this guide about countries that favor vegetarian or vegan diets, we will explain everything for you.

What constitutes a vegan diet?

When we discuss what vegans consume, we refer to a diet based on plants. Vegans avoid consuming meat and dairy items such as eggs and cheese. Rather, vegans consume either plants directly (like leafy greens such as lettuce and spinach), items produced by plants (fruits, nuts, seeds, and legumes), or products made from plants (like tofu and olive oil).

Many essential items are naturally vegan, particularly carbs such as white rice, white bread, french fries, and others, allowing you to enjoy many of your beloved foods! Furthermore, an increasing number of new products provide processed vegan substitutes, including plant-derived meat and ice cream.

BEST AND WORST COUNTRIES FOR VEGETARIANS

If you happen to be traveling overseas as a vegetarian, consider steering clear of these countries unless you’re dedicated to a minimalist traveling lifestyle with a backpack packed with Luna bars.

Portugal

Locating something to eat in Portugal as a vegetarian is quite a challenge – the nation is famous for its passion for meat, and a significant portion of its traditional dishes includes ample servings of pork and beef. If you’re in Lisbon and looking for something to eat that wasn’t once alive, check out The Food Temple, which also offers cooking workshops led by renowned chef Alice Ming.

Japan

Here’s the point: Japan has a strong preference for fish. Dashi is a fish stock that serves as the foundation for numerous dishes that are seemingly vegetarian, and when you inform restaurants about your inability to consume meat, it’s crucial to emphasize that you cannot have anything containing dashi. The same applies to katsuobushi, also known as bonito flakes, which are made from dried skipjack tuna and are used in a variety of dishes. The rural areas of Japan are somewhat more accommodating to vegetarians because of the higher presence of Buddhist cuisine; however, you should still prepare to closely examine your meal to ensure its suitability.

Cuba

Goodness gracious, the ham quantities in Cuba. The streets are filled with pig products, and with the recent lifting (kind of) of the United States’ travel ban to the island nation, American tourists can now discover for themselves the pleasures of repeatedly eating the same vegetarian dishes in new and exciting ways. In recent years, the country has seen a rise in vegetarian choices, yet it remains quite challenging—befriend rice, beans, and rum.

Mongolia

As you approach Ulaanbataar, the capital of the nation, it becomes somewhat easier, but it’s essential to remember that meat is a significant part of the Mongolian diet. Recently, the increasing interest in vegetarianism among Mongolia’s youth has resulted in more vegan choices at restaurants; however, it’s still challenging for those who avoid meat. Visit eateries in Ulaanbaatar such as Loving Hut and Luna Blanca, with the latter offering various takes on classic Mongolian cuisine; otherwise, it’s just you, potatoes, and an optimistic mindset.

France

If you are strictly vegan, eating out in France resembles trying to construct a garden shed using Play-Doh—feasible in theory, but practically challenging. Even for a typical vegetarian, the challenge can be overwhelming unless you’re ready to consume enough pastries to make your blood sugar high enough to intoxicate a hummingbird. Finding cuisine becomes simpler the nearer you are to Paris, and lately, a greater range of veggie-friendly restaurants has emerged; notably, Le Café Le Cordon Bleu and the three-Michelin-starred L’Arpège have started serving some truly remarkable dishes for the discerning palate.

Spain

Goodness gracious, Spain enjoys meat. For a considerable period, vegetarianism was perceived by numerous individuals in the nation as a feeble, unhealthy Leftist eating practice because of the strict Franco government, and progress has been gradual since the mid-1970s. A growing number of venues provide options, particularly in large Spanish cities; however, if seeing meat displayed in windows makes you uncomfortable, it’s best to consistently focus on your shoes.

Denmark

Denmark’s national dish is Frikadeller, which I can only presume translates to “round pieces of meat,” and many Danish meals include different mixes of meat and potatoes. This is a nation that utilizes pickled herring extensively, making it challenging for vegetarians visiting the country. You’ll want to have substantial breakfasts, primarily consisting of fruit, yogurt, and pastries. Strangely, pizza is quite popular in Denmark, and it’s easy to locate meatless options.

Lithuania

In general, Eastern Europe can be tricky to explore if you’re aiming to steer clear of animal products, and Lithuania specifically presents a significant scarcity of vegetarian choices for visitors. In recent years, finding quality vegan options has become simpler thanks to a rise in tourism, but you’ll need to think outside the box with carrots, and no, that’s not a euphemism. At the very least, Vilnius, the capital of the country, boasts Alive, a fully vegan restaurant that offers an impressive selection of desserts.

Argentina

Renowned globally for its steak and steak-related items, Argentina can be quite a challenging country to explore if you don’t remain near Buenos Aires. Should you decide to visit, get ready to enjoy numerous croissants, empanadas, and pizzas—nearly all of which include cheese, so if you’re vegan, you’ll need to rely on the abundant fruits and vegetables this country offers. Prepare to have pasta and quinoa overflowing from your ears by the time you depart.

Paraguay

Paraguay is, in a way, more passionate about meat than Argentina, and lacks the easy access to pizza that could provide some respite. You’ll need to stay near Asuncion, the capital of the country, where you can at least discover things like vegetarian paella, but be ready to request vegetarian options and then remove small pieces of meat from your meal. Even the napkins and water likely contain meat. I cannot emphasize enough how much meat is present in Paraguayan cuisine.

Best Countries For Vegetarians

According to our research, these are the five nations that are the most welcoming to vegan and vegetarian tourists, along with their overall analysis:

India

India stands out as the leading country for vegetarian travelers due to its exceptionally high vegetarianism rate, limited meat availability per capita, and abundant supply of legumes. What fraction of Indians follows a diet? The response, as per their Census Bureau, is an astonishing 29%, which grants them the highest proportion globally. Many of India’s well-known dishes are plant-based. Please be aware that the Indian vegetarian diet is rich in dairy, which means sourcing vegan-friendly options may take some extra effort.

México

While Mexico has relatively few strictly vegan or vegetarian restaurants given its tourism levels, the country’s abundant fruit and legume consumption, along with its diverse cuisine, makes it an excellent destination for vegans.

Brazil

Though Brazilians consume a lot of meat and relatively few vegetables, they surprisingly boast a significant number of vegan and vegetarian-friendly restaurants for every 1 million tourists annually (849 restaurants for their 6.6 million yearly tourists), positioning it as one of the most friendly nations globally.

Vietnam

Vietnam provides a high availability of vegetables and legumes per person, alongside a moderately low supply of meat. Vietnam boasts a significant Buddhist community, with many followers practicing lacto-vegetarianism, making it an excellent spot for vegetarian visitors eager to savor the local food.

Israel

Israel might astonish some as a center for vegan cuisine, yet many believe that the 13% vegetarian demographic in Israel is linked to the Jewish faith and its understanding of kosher laws. This indicates that numerous cruelty-free choices are available for vegan tourists in Israel, and a wide array of traditional Israeli meals are devoid of meat.