Embarking on a vegan journey is not just about eliminating certain foods from your plate; it's an ethical and health-conscious lifestyle choice that increasingly resonates with people around the globe. A vegan diet excludes all animal products, including meat, dairy, and eggs, focusing instead on many fruits, vegetables, grains, nuts, and legumes.
What is veganism?
Veganism is not a diet so much as it is a philosophy: a lifestyle revolving around reducing the cruelty and exploitation of animals. This often extends beyond food, cutting some products out of your daily life and replacing them with cruelty-free options.
This blog, however, will focus on the dietary aspect of veganism, which is, in simple terms, the practice of removing all products from your diet that come (wholly or partially) from animals.
Vegan Diet Myths
There are a lot of misconceptions about a vegan diet, but a little research quickly proves them incorrect.
Protein deficiency: with careful meal planning, having a healthy amount of protein is fairly easy. You have to be aware that it is important to keep an eye out to make sure you are getting enough. Even people with an active lifestyle only need 10-15% of their daily calories from protein.
Nutrient deficiencies: Like protein, the vegan diet tends to lend itself to a lack of certain nutrients. However, you can plan meals to include nutrients you would otherwise have lacked. In addition, numerous supplements can help make up the difference.
Bland meals: there is a huge variety within the vegan diet. From excellent imitations of your favorite dishes to a brand-new variety of meals!
Health benefits of a vegan diet
Lowers the risk of chronic diseases: vegans have been found to have a lower chance of developing cancer, high blood pressure, and diabetes.
Weight management: studies show that a vegan and vegetarian diet can result in gradual weight loss.
Improving digestion: veganism can improve digestion and boost gut health by promoting protective gut bacteria and reducing inflammatory bacteria.
Environmental and ethical benefits: veganism revolves around reducing the overall cruelty towards animals. You can only control your own consumption, but in doing so, you choose what products your money is supporting. The rise in veganism has helped better establish cruelty-free options, slowly helping the planet and the creatures we share it with.
Nutritional needs on a vegan diet
Understanding what your body needs and ensuring your diet fulfills its requirements is very important. The most important thing to monitor is your intake of the below.
Protein: you can get all the protein you need in your diet from seeds, nuts, soy products, and tofu.
Vitamins (B12, D): B12 is only found in animal products; however, vitamin supplements are easy to come by. Vitamin D can be found in plant-based milk, breakfast cereals, orange juice, and mushrooms grown in sunlight.
Minerals (iron, calcium, zinc): plant-based iron and zinc are difficult for your body to digest, so supplements may become necessary. Calcium can be found in several calcium-fortified products such as juice, plant milk, cereals, grains, and tofu. Other products include green leafy vegetables and broccoli.
Omega-3 fatty acids: these can be found in chia seeds, flaxseeds, walnuts, Plant oils (like canola oil, flaxseed oil, and olive oil), and fortified packaged foods.
Steps to transitioning to a vegan diet
Gradual transition vs. immediate change: there is a lot of debate on the best way to transition into a vegan diet, but the long and short of it is that it works differently for different people. Some people can jump right into veganism, while others have to start the change slowly, weeding out animal products over a long period of time.
Veganizing favorite meals: oftentimes, you can use your old favorite dishes when you switch ingredients out for plant-based alternatives.
Trying new plant-based foods: there is a wide variety of plant-based foods. Step outside of your comfort zone to try new ones and even prepare foods you don't typically enjoy in new ways. This is the best way to expand your diet.
Reading labels for hidden animal products: always read labels! Often, there are animal products in things that you would not expect! Make sure to double-check!
Using plant-based alternatives for meat, dairy, and eggs: you can find alternatives with tofu, tempeh, lentils, beans, soy protein, nut milk and cheeses, powdered egg substitutes, and even bananas.
Dealing with challenges and setbacks
Transitioning can be difficult: many different challenges often come up. Those who transition slowly to the diet have to use a lot of willpower to keep up with the parts they have decided to exclusively use plant-based foods while still including animal products. It can be difficult transitioning to any diet, especially if it's an extreme change from how you are used to eating.
Overcoming these challenges: A great exercise to see whether veganism will be right for you is a week-long trial period. And, as you work your way into veganism, these stretches can become longer and more frequent until you feel comfortable transitioning entirely.
Similarly, giving yourself weekly cheats helps reduce the pressure on yourself.
Clean out your fridge and pantry. You are less likely to eat it if you don't have it in the house.
Patience and self-compassion: be kind to yourself during the transitioning period. You will almost definitely break your diet once or twice, but don't let that ruin it for you! Everyone struggles with the transition, and giving yourself the grace to mess up will go a long way toward helping you give up.
In conclusion, veganism has numerous benefits for you and our planet. It might seem daunting to switch your diet now, but it is well worth it. Good luck!
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