By Kristina Ericsson Richards
Embark on a journey towards a vibrant lifestyle with a plant-powered twist! As we delve into Veganuary, the buzz around Veganism is hard to ignore. Advocates claim it’s not only the healthiest diet from a nutritional perspective but also a compassionate choice that saves both animal lives and the planet. Yet, transitioning to a 100% vegan diet can be a bit of a stretch for most people. Let’s dive deeper into what it means to be vegan, the advantages, disadvantages, potential health considerations, and tips for getting started, whether you’re looking to fully immerse yourself or just dabble in plant-based living.
What is a Vegan Diet?
A vegan diet is a stricter version of a vegetarian diet, eliminating not only meat and seafood but also any products derived from animals. No eggs, no dairy, no honey – it’s a commitment to plant-based foods. There is no set macro for a vegan diet; just vegetables, grains, fruit, nuts, seeds, and any other foods made from plants. Achieving complete proteins requires a combination of pulses and grains, defining it as a high-carb diet.
Advantages of Going Vegan
- Cruelty-free lifestyle
- Emphasis on natural, plant-based foods
- Rich in vitamin C, fibre, and various plant chemicals
- Potential benefits for certain health conditions, such as rheumatoid arthritis and multiple sclerosis.
Disadvantages of Going Vegan
- Lack of emphasis on natural, whole foods
- Potential nutrient deficiencies in B12, haem iron, omega-3 fats, and complete proteins
- Higher carbohydrate intake
- Possible inadequacy in protein, especially during stress or recovery from adrenal fatigue
- No explicit restriction on sugar, making it less suitable for certain individuals
- Not suitable for elderly, pregnant women, type 2 diabetics, or those with high triglycerides or carbohydrate intolerance
- May or may not be effective for weight loss
Is Being Vegan Healthy?
A vegan diet doesn’t necessarily mean a healthy diet. There have been various well-publicised assertions over the years (most notably the book The China Study and, current series on Netflix You Are What You Eat) that claimed eating a vegan diet was the healthiest thing you could do.
Although vegans commonly take an interest in how diet relates to health and tend to educate themselves about nutrition, the vegan diet does not explicitly prescribe healthy foods. There is a vegan alternative for every junk food out there. And you can live on white toast with margarine and jam (and see your blood sugar levels sky rocket) while still being vegan – and that is certainly not healthy.
One thing that everyone agrees on is that the following is healthy:
Enjoy an abundance of freshly prepared vegetables
Minimise processed foods and instead cook meals from scratch
Eat mindfully and slowly
Choose local, organic foods
As most health complaints are linked to chronic inflammation, and a plant-heavy, antioxidant-rich vegan diet will go some way to mediating inflammation, it will certainly not hinder your attempts to be healthy. Given we don’t eat nearly as much fibre as we should for optimum health, committing to eating more plant-food is only going to be a good thing.
Things to Be Mindful of on a Vegan Diet
- Vegan diets don’t provide the fat soluble vitamins A and D. You can’t get vitamin A from carrots. What you get is beta carotene, which is the precursor to vitamin A, and it takes a huge amount of carotene to convert and create the vitamin A that we need.
- Vegan diets have limited availability of vitamin K2 which is needed for shuttling calcium into your bones.
- Many people try to be vegan by relying on fake food – they replace milk, cheese and meat with foods manufactured to look and taste as though they are milk, cheese and meat. Since food manufacturing is not like magic, what is used is non-foodstuffs, including stabilisers, gums, thickeners and highly processed protein extracts. Moreover, you may be counting your vegan cheese in as a source of protein, when many of them are actually made from carbohydrates.
- Vegan diets are low on vitamin B12 and iron. The readily-absorbed forms of these nutrients are only found in animal products.
- Potential deficiencies in calcium, zinc, and essential fats.
How to Get Started on a Vegan Diet
Some people like to make changes all in one go. If this is you, choosing a vegan recipe book from the resources I’ve listed below will be helpful.
Or you might try changing one meal at a time – possible having a vegan breakfast during your first week, adding a vegan lunch during week two and so on.
You might try changing one product at a time, for example, swapping traditional cow’s milk for almond milk, or butter for coconut oil. There’s a plant-based alternative for most things you can think of.
One thing that you can look forward to is some exciting new recipes. Bring the principles of being vegan into your life even a few days a week will deliver a whole new taste experience.
Resource Suggestions: Vegan Blogs and Recipe Books
Explore these resources for inspiration:
Vegan Blogs
Vegan Recipe Books
Hugh Fearnley-Whittingstall – River Cottage Much More Veg: 175 vegan recipes for simple, fresh, and flavorful meals
Angela Liddon – Oh She Glows & Oh She Glows Everyday
Ella Mills (Woodward) – How to go plant-based & The Plant-Based Cookbook
Will Bulsiewicz – The Fibre Fuelled Cookbook Embarking on a vegan journey can be transformative. The choice is yours, and the path to a vibrant lifestyle awaits!
About the author:
Cloudberry Nutrition – Kristina Ericsson Richards
Website https://cloudberrynutrition.com/