The vegan trend has gained a lot of popularity in recent years and rightly so as there are many reasons to go vegan these days. Whether for ethical and environmental reasons, or simply for health concerns.
While there are numerous benefits to following a plant-based diet, it’s essential to note that going vegan can mean you’re missing out on vital nutrients and cause damage if it’s not done properly.
However, this could be said for a number of other things in life such as over-exercising, playing on online slot machines too much, over-eating, or even consuming too much alcohol. Everything in moderation is the key!
Reducing Cruelty To Animals
There are many reasons why people choose to follow a vegan or plant-based diet. For some it’s all about saving the lives of animals.
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By following a meat-free diet you are doing your bit to help reduce animals being killed or suffering in tiny cages, never seeing sunlight – or worse!
Can Promote Weight Loss
Research has been shown to prove that following a healthy and balanced vegan diet can help with weight loss.
The main reason for this is that a plant-based diet is much higher in fibre which is what will make you feel more satiated more quickly, and therefore less likely to overeat.
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Vegan diets are also generally much lower in calories (unless your diet is primarily processed food) meaning you are likely to consume fewer calories each day.
It is also known to reduce the risk of heart disease by lowering your cholesterol level, as well as lowering your chances of getting specific types of cancer.
Nutrient Deficiencies In A Vegan Diet
One of the main issues with following a plant-based diet is that it can lead to nutrient deficiencies if not researched or though out carefully.
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Since a vegan diet eliminates animal products, it can be challenging to consume enough protein, vitamin B12, calcium, and iron.
Below are are just a few of the places you can find these essential nutrients whilst following a vegan diet.
Vegan Protein Sources
Protein is a crucial nutrient that helps build and repair tissues in the body.
Vegans can experience muscle weakness, fatigue, and a weakened immune system without enough protein.
Vegan protein sources include…
- Tofu
- Tempeh
- Edamame
- Lentils
- Chickpeas
- Peanuts
- Almonds
- Spirulina
- Quinoa
- Mycoprotein
- Biotiful Kefir (high in protein as well as being a great tool to promote good gut health)
Vegan Vitamin B12 Sources
Vitamin B12, found primarily in animal products, is vital for the proper functioning of the nervous system and red blood cell production.
Its deficiency can lead to anemia, neurological disorders, and fatigue.
Vegan B12 sources include…
- Nutritional Yeast
- Marmite + Yeast Spreads
- Fortified Soy + Almond Milk
- Plant-Based Meats
- Fortified Cereals
- Tempeh
- Chlorella
- Nori Seaweed
Vegan Calcium Sources
Calcium is a prerequisite for strong bones and teeth.
Since most dairy products are eliminated on a vegan diet, it is necessary to consume calcium-rich plant-based products.
These sources of calcium include…
- Kale
- Broccoli
- Fortified plant milk
- Soy beans
- Beans
- Peas
- Lentils
- Green leafy vegetables
Vegan Iron Sources
Iron is another nutrient that plays a vital role in carrying oxygen throughout the body.
Plant-based sources of iron include…
- Beans
- Lentils
- Tofu
- Dark leafy greens
Avoid Processed & Packaged Foods
Another issue that arises with veganism is the reliance on processed and packaged vegan foods. While these options may be convenient, they are often high in sugar, sodium, and preservatives.
These foods can increase the risk of chronic diseases such as heart disease, obesity, and type 2 diabetes.
So, if you do plan to follow a plant based lifestyle, it’s always better to eat fresh foods rather than packaged or ready meals.
How To Guarantee Proper Nutrition
So, how can vegans avoid these potential risks and ensure they are getting all the necessary nutrients?
Firstly, it is important to plan meals carefully and ensure they are balanced and nutrient-dense. A balanced vegan diet includes a variety of fruits, vegetables, whole grains, nuts, seeds, and legumes.
These foods provide essential vitamins, minerals, and fibre that the body needs to function correctly. It’s also crucial to consume a source of protein with each meal, such as tofu, tempeh, beans, lentils, nuts, or seeds.
Vegan Supplements: When & Why
Another way to ensure proper nutrition on a vegan diet is to take supplements.
Vitamin B12, vitamin D, and omega-3 fatty acids are commonly lacking in a vegan diet and should be supplemented. It’s best to speak to a healthcare professional or registered dietitian to determine the right dosage and supplements needed for optimal health.
In addition to proper meal planning and supplementation, it’s crucial to pay attention to food labels and ingredient lists. Avoid processed and packaged vegan foods that are high in sugar, sodium, and preservatives. Opt for whole foods whenever possible, such as fresh fruits and vegetables, whole grains, nuts, and seeds.
Listening To Your Body
Finally, it is key to listen to your body and make adjustments as needed. If you’re feeling tired or weak, it’s possible you’re not getting enough of a particular nutrient.
Experiment with different vegan protein sources, try new recipes and don’t be afraid to ask for help. There are numerous resources available, such as vegan cookbooks and online communities, to support and guide you on your journey.
How To Follow A Healthy Vegan Lifestyle
Following a vegan lifestyle has numerous benefits to both your mind and your body as long as you are getting the proper nutrition.
By planning meals carefully, supplementing when necessary, avoiding processed and packaged vegan foods, and listening to your body, you can maintain a healthy and balanced vegan diet.
If you’re considering going vegan or have already adopted this lifestyle, remember that it’s a journey, and there’s always room for improvement. With the right mindset and approach, veganism can be a fulfilling and healthy way of life.
What are your reasons to go vegan this year?
Collaborative Post
Vegan protein is awesome. My wife cooks tofu, tempeh, soy or beans every single night save the rare night out to me. This is one reason why I enjoy circling the globe; instead of paying a premium for these foods in most places back in the USA I can buy ’em super cheap in a place like Turkey, where I am now. Especially delicious beans!
Ryan