Wondering how to become Vegan? Don't know where to start? Beginner's complete guide to vegan diet is here to help you!
Vegan–another famous word in health and nutrition, is it?
So what’s this fuzz all about?
What’s a vegan diet?
And why people want to become vegan?
What are the benefits?
Let’s discuss everything here, alright! Let’s try to understand this vegan concept and see how we can make it work for us! If you are a beginner to vegan, this will give you a good head start! We are sure of it.
1. WHAT IS VEGAN?
“Vegan (veganism) seeks to exclude–as far as possible–all forms of animals for food.”
“A vegan diet avoids all animal foods like meat, fish, shellfish, dairy, and eggs–as well as avoids animal-derived products and food sources even in traces.” - The vegan Society
Becoming vegan means:
● No meat
● No fish
● No eggs
● No processed foods (can contain animal sources)
● No preservative foods (can contain animal sources)
● Nothing from animal sources. Not even a trace.
Imaging the honey?
It looks like a completely natural food source, right?
But guess what!
Vegans avoid honey because it involves bees. Though it is a natural process, a vegan diet does not include any food source from any animal source.
2. HOW TO GO VEGAN? STEP BY STEP GUIDE TO SMOOTHLY TRANSITION TO A VEGAN DIET.
Been thinking about going vegan?
But don’t know where to start?
Here’s a step-by-step guide to going vegan easily. This Beginner's Guide (suggested by Sadia Badiei, Certified Dietician) will cover all the basics for you.
13 tips to transition to a vegan plant-based diet smoothly:
a. Take it slow. There is no pressure.
Don’t feel forced or pressured to become vegan.
b. Make veganism a conscious decision.
Only then it will be easy for you to switch to a vegan diet. Get to know veganism first. Once you take a vegan diet as your 'personal preference,’ things will be easy for you.
The idea to quit will not be there. And you will understand better than missing foods.
c. Don’t pull people into this.
If people in your life are not ready, let them be. Focus on your personal vegan choice.
d. Give your body the time to adjust.
Till we get the hang of a vegan diet can make us hungry all the time or often. It is common. It is alright too. Even after a big bowl of food, if you still feel hungry, go grab a fruit bar or anything of your choice.
Eat until you feel satisfied. Honor your hunger. Give your body some time to adjust to the recent change.
e. Remember why you choose to be vegan
Sometimes we could use a little push. Things like why we choose vegan, what made us choose the vegan diet will motivate us to continue.
f. It’s okay–we slip sometimes.
We have been following a certain type of diet till now. We have covered a considerable portion of our life with a particular diet. So shifting to a completely new diet plan will be challenging.
So, don’t worry about mistakes. They happen. Try to do what’s reasonable to you with a vegan diet, okay!
g. Handle one thing at a time.
Don’t go overboard in swapping everything vegan quickly.
Be reasonable.
Be slow.
Swap things one by one.
Take on however much you can handle.
h. Have an open mind.
If you want to become a vegan, please have an open mind. Veganism is not expensive and not a nutrition-less diet. Also, there is a common myth that vegan people can become weak.
If you start things off on the wrong foot, veganism will look overwhelming. Be open. Learn more about veganism. You can clear many misconceptions about veganism.
i. Bring changes in Your Pantry.
The first easy step to becoming vegan is to:
● Swap your pantry with fresh edible foods than processed/pocketed foods.
● Stock your pantry with healthy alternatives than snacks and chips.
Stock your pantry with:
● Fresh fruits
● Vegetables
● Home-made granolas
● Roasted nuts
● Peanut bars
● Have seasonal fruit jams
● Vegan snack bars
● Home-made baked fries (instead of fried)
● Energy balls (homemade)
● Cookies (vegan ingredients)
● Enjoy dairy-free chocolate.
● Reduce the size of the spoons you use for your sugar. You can avoid heavy doses in one spoon.
If you are a sweet tooth, don’t worry. The vegan diet has a lot of desserts, cakes, and bread recipes to offer.
● You can find the unsweetened nut butter, vegan chocolates, fruit purees/concentrates, marmalades, soy milk, wheat flours, nutritional yeasts, almond flours, unsalted vegan butter, etc.
Enjoy delicious cakes and pastries.
j. You don’t have to adopt a vegan lifestyle right away.
If you become vegan, it doesn’t mean you have to become a zero-waste, minimalist, gluten-free, oil-free, and sugar-free person too. It will exhaust you completely. And sometimes it will put you in a guilty mode.
First, get comfortable with your vegan-diet change and vegan foods. Until then, there is no need to go full-on with no-gluten, no-oil, zero-waste, and such, okay!
Once you are comfortable, you can then explore vegan lifestyle changes suitable for you. Don’t take any extra burden right now.
k. Don’t be hard on yourself.
Becoming vegan doesn’t mean you have to miss enjoying little treats. Have dairy-free chocolates. Make vegan parfaits, banana/walnut bread, muffins, vegan mayos, and cookies.
You can add a little granulated sugar or brown sugar (40-50 grams). Try baked fries. Enjoy them.
The point of becoming vegan is also about honoring your hunger. Starving is not veganism.
l. Focus on “adding up.”
Worried about giving up many foods? It only adds extra pressure. It makes you feel you are missing so many things. This often happens to people who are trying to go vegan.
Try to focus on alternatives. Don’t think about missing sugars.
Think about bringing sugar alternatives like:
● Maple syrups
● Dates syrups
● Vegan cocoa powders and cocoa nibs
● Natural sugars in fruits
● Coconut sugars (in mild moderations)
● Adding vanilla extract (for the sweet flavor)
● Homemade jams
● Fruit purees,
● Adding pitted dates, etc.
If you want to become a vegan, stop worrying about giving up. Start focusing on adding up.
m. General Tips for a vegan diet:
Meal Prep: Spend some time on your weekend to prepare and store things in batch. It could be your sauces, purees, jams, vegetable stews, etc.
Fill your dining tables & kitchen countertops with fruits, little jars with nuts/seeds.
Look for different recipes. Get creative with it: Even on a vegan diet, you can enjoy fries, tasty dips and sauces, a pizza, and a good sandwich.
Try new things: If you don’t like the taste of the vegan meals you prepare, you will not stay motivated for long.
That too if you are new to vegan, the chances are high for you to quit. Try new recipes. Try new things.
3. DIFFERENT VEGAN PLANT-BASED DIETS
As per the Journal of the American Academy of Nutrition and Dietetics, there are chiefly 6 types of a vegan diet.
Lacto-ovo-vegan:
● Includes egg and dairy.
● No meat of any sort.
Lacto vegan:
● Includes dairy products.
● But no eggs.
● No meat of any sort.
Ovo vegan:
● Includes egg and egg products
● No dairy.
● No meat of any sort.
Vegan:
● Excludes dairy, eggs and may exclude honey too.
The 80/10/10 Vegan Type:
● 80% of their meals have fruits. It could be as raw fruits, fruit salads, fruit smoothie bowls.
● The remaining are for the other food sources like vegetables, lentils, beans, etc. depending on the individuals.
Raw vegan:
● Fully based on vegetables, fruits, nuts, and seeds, legumes, sprouts, and grains.
● Mostly raw.
● The amount of uncooked food varies from 75% to even 100% depending upon individuals.
Some vegans exclude eggs, dairy, and meat but include fish. If you want to become a vegan, pick any of the vegan types so that you can have a smooth start to veganism.
4. FOODS TO AVOID IN A VEGAN DIET:
If you want to go vegan, you need to avoid certain foods and also food sources.
Here’s the list of foods to avoid in a vegan diet for you.
● No Meat and Poultry
No beef, pork, veal, horse, organ meat, wild meat, chicken, turkey, goose, duck, quail, etc.
In short, have no meat of any sort.
● No Fish & Seafood
All kinds of fish, anchovies, shrimp, squid, scallops, calamari, mussels, crab, lobster, etc.
● No Dairy
No milk, yogurt, cheese, butter, ice-creams, milk chocolates, etc.
● No Eggs
No eggs from chicken, quails, ostrich, etc.
● No Bee Products
No honey, bee pollen, royal jelly, etc.
● No Animal Based Ingredients- check the ingredient lists!
Egg white albumen, whey, gelatin, animal-derived vitamins, fish-derived omega fatty acids, carmine (cochineal), isinglass, preservatives, lactose, shellac, additives, L-cysteine, anchovy paste, olive tapenade, pesto (contains parmesan cheese in many varieties), casein (in some fried potato chips), beeswax, shellac, beeswax, Worcestershire sauces, etc.
● No Sugars
Sugar is from sugarcane? Is it not vegan?
Well, sugar cane is good. But the processed white sugar uses bone char (an animal source) for filtration and processing. And certain types of brown sugars also use bone char. That is why sugar is not vegan.
Here are a few 100% vegan alternatives for sugars.
● Brown Rice Syrup–has only two ingredients. The brown rice and filtered water. It’s used like any other liquid sweeteners.
● Pure Maple Syrup–extracted from the sweet sap of the maple tree.
● Blackstrap Molasses–it’s a byproduct of the refining process of cane sugar.
● Date Syrups–commonly used vegan sweeteners.
● Monk fruit sweetener.
● Fruit jams and purees.
By now, we hope you can get a picture of what a vegan diet is and what it is not!
5. NUTRIENT SOURCES IN A VEGAN DIET:
Top protein sources for a plant-based vegan diet is:
● Tofu
● Peanuts
● Hemp seeds
● Cooked Tempeh
● Edamame
● Lentils
● Buckwheat
● Chia seeds
● Green peas
● Artichoke
● Spinach
● Rolled oats
● Quinoa
● Beans
● Nuts
● Almond butter
● Tahini
● Soy milk
Note: Soy milk gives the same protein as cow’s milk. Compared to other plant-based milk, soy milk is the best option. Make Soy milk a part of your vegan diet to boost your proteins.
Top Plant-based Zinc sources include:
● Wheatgerm
● Pumpkin seeds
● Baked/cooked beans
● Cooked Tempeh
● Bran cereal
● Plant-based milk
● Plant-based Yoghurt
● Soy burger
● Soy nuts
● Tofu fortified (prepared) with magnesium chloride or calcium Sulphate
● Cashew butter
● Sunflower seeds
● Chickpeas
● Black-eyed beans
● Pine nuts
● Peanuts
● Almonds and Cashews
● Unpolished, Wild rice (cooked)
Note: Soaking, sprouting, and blending plant-based food will significantly increase Zinc absorption in our body.
Omega-3 Sources for Vegan Diet:
● Flaxseed oil
● Hempseed oil
● Canola oil
● Walnuts
● Tofu
● Chia seeds
● Grounded flax-seed
● Hemp seed
Calcium sources for Plant-Based Vegan Diet:
● Black beans
● Kale
● Bok Choy
● Calcium-fortified orange juice
● Calcium-fortified soy, almond, and coconut milk
● Calcium-fortified soy, coconut, almond, plain yogurts
● Tofu pressed in calcium Sulphate brine
● Cooked broccoli
● Dried fig
● Almonds
● Soybeans
● White beans
Iron Sources on a plant-based diet:
● Cooked lentils
● Pumpkin seeds
● Oatmeal (cooked)
● Spinach
● Edamame
● Most varieties of Beans
● Cooked Tofu
● Fermented Soy product
● Tempeh
Note: Vitamin C-rich foods help your body absorbs iron.
Even as a vegan, if you like to drink over two or three cups of black tea and coffee, avoid them. They have tannin compounds that reduce iron absorption.
6. THE 14 IMPORTANT THINGS YOU NEED TO KNOW BEFORE YOU GO VEGAN:
If you are a long-term meat-eater, it’s hard to know where to start and how to start vegan. And for those who want to become a vegan, you may have your doubts too.
So, let’s get into the important tips and ideas for you before you try vegan.
1. No hurry!
Don’t wake up in the middle of the night and say you will become vegan in the morning.
We all have done it and it is a deal-breaker. Take things slowly.
2. One thing at a time!
Katy Beskow, author of bestselling vegan cookbooks say:
“The best advice is to replace products in your diet with alternatives step by step, be it milk, mayonnaise, or yogurt. That way, you won’t see a difference.”
Include 1 or 2 fruit servings.
Add more vegetable stir-fries if you don’t like them in other ways.
Reduce your meat intake.
If you are a dairy lover, limit the dairy things you consume per day. Try to have your coffee with oat milk or almond milk.
To go vegan, be slow and change one thing at a time.
3. Try. But not too hard, okay! Take it Easy.
Finding it so hard to quit your dairy or cheese or your sugar?
Or do you find certain things too hard to quit after shifting to a vegan diet?
Well, that’s fine.
Stop trying to quit it too hard for a while. Just give it some time. Focus on simple things that you can change or include, or alternate.
In veganism, there is no rush. You have every day to figure it out.
4. Changing to Vegan for Quick Weight Loss?
Switching to a completely vegan diet plan for weight loss can be tough.
Of course, eliminating fats and oils, and processed foods will aid in wonderful changes in your body. But you have to take it the right way. Not just swap everything with fruits and vegetables.
Don’t cut down all the good fats and carbs.
Eat enough calories.
Eat a variety of fruits and vegetables.
Have a balanced diet and balanced meal.
Have a workout/exercise regime every day.
5. Don’t be too restrictive.
Unless you have any allergies, intolerances, or other troubles, don’t be too restrictive like cutting oil, salt, little sugar/honey, vegan cheese, etc.
Being too restrictive, especially from the beginning, will make vegan tough to adopt and follow.
6. Take care of your Vitamin B12.
Along with food sources, taking vitamin b12 supplements works well.
Consulting a certified dietician or a vegan nutritionist will help you make the right choice.
7. Be comfortable with your decision. Don’t let your family/friends intimidate you.
Some people support vegan and veganism. And others strongly oppose veganism.
Both have their reasons.
How to handle this discomfort?
● Don’t get emotionally charged when people become critical of your vegan choices. Be confident in your decision. Go with it.
● You don’t have to defend your vegan decision. It is your choice.
● Don’t expect people to align with your likes, okay!
● Don’t pull your family into this. Let them have what they have. Focus on adapting to your vegan decision.
● Try to tell family/friends that it is your conscious choice. Or say to them what made you choose vegan.
● Don’t argue. Just tell them. You don’t have to lecture them.
Don’t quit your vegan decision because of others' critical opinions.
8. The Nutrients Issue with Vegan Diets:
According to Heather Russell, Dietician (registered) at the Vegan Society, UK:
A common myth is that we don’t get enough proteins in vegan plant-based foods.
In reality, they can provide all the essential protein-building amino acids.
Excellent protein sources include chickpeas, beans, lentils, soy products, peanut butter, pumpkin seeds, almonds, etc.
It is not right that vegan foods lack nutrients.
If you know your foods and their nutrient sources, it becomes easy for you to consume a healthy, balanced meal in a vegan diet.
9. Don’t worry about giving up many things:
The biggest thought process to vegan is “What if I miss this, and that!”
Instead of thinking “giving up,” try to bring alternates for this.
10. Swap good things. Not processed things.
Swap good things and suitable alternatives.
For instance, exchanging meat for white bread, pizzas, and pasta is not a grand step.
Get the point?
11. Don’t go overboard with soy!
For vegans, soy is an excellent nutrient source. It’s got all the good things you need.
But don’t go overboard with it.
And don’t rely too much on it.
You will get bored easily.
12. Start looking at the Ingredient Labels on food products:
If you are serious about vegan, read the ingredient label thoroughly.
Food products labeled vegetarian doesn’t mean it will be vegan too.
13. Vegan doesn’t have to be expensive.
Is a vegan diet expensive?
● With basics: Fruits, vegetables, grains, nuts, beans, greens, sprouts, seeds, and lentils–help you stay healthy as well, as to save your pockets.
● When you consider gourmet vegan plant-based yogurts, non-dairy cheese, etc. it’s going to cost you more compared to your normal vegan foods.
For example, dairy yogurt costs you less compared to vegan yogurt (non-dairy yogurt).
Make sure you include more fresh ones than the bottled ones, even if it says “vegan.” That way, you can maintain a friendly pocket.
So, it is up to you to choose your foods and stay in cost.
14. Keep Learning. Try new things.
A good way to sustain your vegan diet is trying new recipes, new vegan cuisines, and learning new things.
Veganism is a growing practice. That is why the more we learn and explore new things; we stay strong to the cause.
7. HOW TO STOP FOOD CRAVINGS IN A VEGAN DIET?
Naturally, the food cravings in a vegan diet will be more. We understand it.
Here are simple ideas to handle your food cravings when you become a vegan.
Drink enough water
● Often, the unknown-craving feel comes out of dehydration too.
Have enough calories
● Not enough calories in your meal can also make you crave.
● Include rice, beans, lentils, sweet potatoes.
Inadequate Nutrition
● Your cravings can also stem from inadequate nutrition.
● Especially if your iron and calcium levels are low, the sugar and other cravings will be high. Look into it. Increase your nutrient and iron intake.
For your coffee and tea cravings:
● Switch to soy milk, oat milk, almond milk.
● You can find rice milk and hemp milk too.
Over time, you can reduce your plant-based dairy, too if you like.
For your meat cravings:
● Include tofu, soy chunks, and tempeh.
● You can make spicy curry recipes and stews with vegetables that can taste like meat gravies.
● Adding a mixture of spices like cardamom, bay leaf, peppers enhances your food tastes.
For your salt cravings:
● It is alright to include a wee bit of salt.
● Or you can add lime juice, orange juice, herbs, chili flakes, and spices.
● Enjoy baked/air-fried sweet potatoes, zucchini and potatoes.
For sugar cravings:
● Include dates syrup, maple syrup, vanilla essence, mangoes, apples, bananas, and dates in your meals or post-meals.
● You have vegan cocoa powder, nut milk, soy milk, oat milk, nutritional yeast, and plant-based cheeses. Enjoy a chocolate cake.
● Add vegan cocoa nibs as toppings to your breakfast.
● Prepare a batch of homemade sweetened (maple syrup, dates syrup, vanilla, natural fruit essences) granola’s, roasted nuts. This will help you with your sweet cravings.
For your post-meal cravings:
● Make seasonal fruit jams, rose-petal jams. Have a spoonful of the jam along with a few walnuts or pistachios.
● Have some granola with cocoa bits.
● Have dried fruit and nuts bar.
● Enjoy dairy-free dark chocolate.
Include Good Fats
● Have avocados, almonds, walnuts, and other nuts. It will stop your cravings in a way.
Explore different options like this.
8. THE PROS AND CONS OF A VEGAN PLANT-BASED DIET:
Now that we have covered the basics of vegan diets, let’s discuss the pros and cons.
Benefits of Going Vegan:
● Get to include fresh, home-cooked foods than pocketed/boxed/processed ones.
● Improved overall health.
● Improved gut health.
● Improved skin health.
● Mindful eating.
● A good way to shed the extra pounds.
● Lowers blood sugar levels.
● Encourages you to eat nutritious foods.
● Supports the idea of environmental sustainability.
● On the grounds of ethical perspective- avoids animal cruelty.
● Helps us prepare a balanced meal.
● Reduce processed sugar and saturated fat in the daily diet.
● Reducing health risks from processed foods.
● Improving their body and health and fitness levels.
● Reduced risk of cancer (as per 2015 WHO study)
● Reduced risk of cardiovascular disease (as per 2018 Cleveland Clinic study)
● A vegan diet has complex carbohydrates present in them–it enhances the feel-good hormone in the brain.
Cons of a vegan diet:
● Keep exploring different food choices and recipes with vegan foods.
● Difficult to find vegan restaurants compared to normal restaurants.
● Finding a completely vegan company will be less. Most of our surrounding people will either be vegetarian or non-vegetarian.
● Can get expensive.
● Chances of nutrition deficiency–especially Vitamin B12.
● Have to be mindful in bringing/adding nutritious food items in every meal.
● Be careful with the ingredient list every time you buy something out, even if it says “vegan.”
● Watch out for heavily processed vegan foods. Stick to your home-prepared foods most of the time.
● Friends, family members, co-workers can become critical of your vegan choice.
Now that we have discussed the pros and cons of becoming vegan, one thing is clear. The more you educate yourself about veganism or vegan diets, the more you will make ideal food choices! You will bring more nutritious food sources in your every meal.
VEGAN DIET: FAQ AND DOUBTS ANSWERED
Answer to all your questions and doubts about veganism, plant-based diets, and vegan diet explained here.
1. How to go vegan?
Ans:
● Start slow.
● Start with minor changes.
● Gradually increase fruits, green leafy veggies, grains, vegetables, lentils, non-dairy plant milk, sprouts, and nuts.
Take it easy! Take your time! It is the best way to go vegan.
2. How to start a plant-based diet?
Ans: Choose a comfortable vegan diet plan.
For example:
● You can try vegan foods twice a day followed by a normal diet with dairy and meat.
● You can try “vegan till lunch” or “vegan till evening” and have a normal diet plan for the remaining meal.
● You can take eggs and dairy (be Lacto-Ovo vegans) along with plant-based foods and avoid all meats.
● Some people like to go 80/10/10, i.e.80% fruits/veggies in their daily meals.
It becomes easy for you to start a plant-based diet if you start with any vegan diet plan.
3. Does vegan food taste good?
Ans: Yes. You can make them delicious.
There are several vegan plant-based diet recipes to support.
4. Is Vegan Healthy?
Ans:
Kathy McManus, Director of Department of Nutrition at Harvard affiliated Brigham and Women’s hospital says:
● Vegan diets can be healthy, but they can lack certain nutrients.
● The anemia seems to be a problem in a completely vegan diet. The body quickly absorbs animal-based iron compared to plant-based iron.
● Nutrients like iron and zinc get absorbed faster in a normal diet compared to a plant-based.
● For instance, an omega-3 fatty acid found in fish gets absorbed easily compared to the same omega-3 present in the flax seeds.
● If you’re a vegan, you might take a Vit.B12 supplement.
Take care in accommodating enough protein, iron, calcium, and vitamin B12 in your vegan diet.
5. Is a vegan diet better than a normal diet?
Ans:
Weight-Loss and Weight Maintenance:
● Vegan Diet has low-calorie, low-carbs, low sugars, and lower cholesterol compared to a normal diet.
● A vegan diet has low-density lipoprotein cholesterol levels, low blood pressure levels, lower rates of hypertension, and lower rates of Type 2 Diabetes.
Essential nutrients point of view:
● The normal diet that includes eggs, meat, fish, and dairy looks good compared to a completely vegan diet.
Katherine Tallmadge, RD, LD, Academy of Nutrition & Dietetics says:
If you are a complete vegan; you must be very careful in selecting your foods to get all the nutrients you need.
If not, the vegan diet makes your body energy less and nutrients less.
6. How do vegans get their B12?
Ans:
● You will need vitamin b12 supplements either as a daily dose or as bi-weekly doses.
● Consult a certified and trusted dietician about vitamin b12. Don’t take supplements on your own.
Combining food sources and supplements are likely the best approaches to get the essential Vitamin B12 in the vegan diet.
7. How long does it take to adjust to a vegan diet?
Ans:
With veganism, there is no specific time frame. Every individual has a time frame. And every adjustment journey will be different.
8. Where do you get proteins from the vegan diet?
Ans:
If you are a vegan or want to become a vegan, you have pretty excellent protein sources like:
● Lentils
● Peas
● Avocado
● Soy (contains all 9 amino acids needs for the body), tofu, tempeh, soy milk
● Peanuts
● Hemp seeds
● Chia seeds
● Artichoke
● Rolled oats (1/2 cup)
● Beans
● Tahini
● Buckwheat
● Spinach
● Nut butter
And for the Ovo, flexible, Lacto vegan types, there will be no problem with the protein source. They all take eggs.
9. Why you shouldn’t be vegan?
Ans:
● Don’t become vegan because everyone’s buzzing about it on social media.
● If you are already lacking certain nutrients and not sure about your cuisine covering all the nutrients, you shouldn’t go vegan.
● If addicted to dairy, you shouldn’t go vegan quickly.
● Vegan plant-based foods can be expensive. Not everything, but quite a few vegan things are costly compared to a normal diet.
● Unless you prepare appropriate recipes filled with nutritious foods, the feeling of "did not eat well" or "I am not full" becomes natural in a vegan diet.
What reasons do you have? Let us know.
10. Is a vegan diet gluten-free?
Ans:
Gluten is a protein found in almost all grains like wheat, barley, and rye.
A vegan diet may include gluten or gluten-free foods. For example, you can be a vegan and still have bread, barley, and pasta. They have gluten. And they are completely plant-based.
Then you have brown rice and quinoa. They are vegan and gluten-free.
See the difference?
It is up to people to choose vegan and gluten-free or just vegan.
11. How to get the nutrients from a vegan diet?
Ans:
Proteins: Tofu, soy milk, almond milk, peanut butter, seeds, nuts, grains, and legumes.
Iron: Beans, broccoli, raisins, iron-fortified breakfast cereals and muesli, and have lots of Vitamin C. Vitamin C is essential for iron absorption.
Calcium: Broccoli, cabbage, okra, fortified unsweetened soy and oat milk, calcium-set tofu, pulses, dried fruits (raisins, apricots, figs, prunes), and calcium-fortified brown and white bread.
Vitamin D: You can take Vitamin D fortified soy drinks, breakfast cereals, and spreads. Get the early morning hours sunlight.
12. What is the easiest way to become vegan?
Ans:
● Start by reducing your dairy (as milk, cheese, coffee, tea).
● Have vegan days once or twice a week.
● If becoming complete vegan is difficult initially; include eggs in your vegan diet. Or, weekly, two servings of meat and a vegan diet. Fix the meal plan to your convenience.
● Replace sugars with date syrups, fruit purees, nut butter, etc.
● Include 2-3 fruits and vegetable servings in your day.
● Stock healthy alternatives in your pantry.
● Occasional indulgences like vegan pizzas, cakes, and chocolates will help you get the wholeness feel.
● Learn more about going vegan and becoming vegan. Gather knowledge about the vegan lifestyle.
These tips will help you go vegan easier.
13. How to transition to a vegan lifestyle or veganism?
Ans:
● Educate yourself about vegan diets, foods, and lifestyles. It will help you make well-informed decisions.
● If possible, attend vegan diet workshops and sessions to know more.
● Starting slow is the best option.
● Look for alternatives instead of cutting down your favorite foods.
● Look for vegan recipes and try them even when you are on a normal diet.
Focus on changing basics like:
● Including more sprouts, fruits, and veggies.
● Include smoothies along with your pancakes.
● Cut down dairy. Use coconut milk, soy milk, or almond milk in your coffees and chai.
● Have fruit bowls as mid-day snacks.
● Include seasonal and regional fruits and vegetables.
● You can choose a vegan diet type to suit you.
When it comes to the vegan diet, making a conscious decision and doing it willingly is the best idea.
14. What does being a vegan do to your body?
Ans:
By going vegan,
You avoid:
● Processed foods
● High-fat (not the essential ones)
● High levels of sugars, oils, and salts.
You include:
● Necessary fats.
● Fiber.
● Fruits and vegetables.
● Essential nutrients and vitamins.
With all the good things in a vegan diet, you can bring in considerable health changes in your body.
15. Can vegans eat gluten?
Ans: Almost all vegan foods are gluten-free.
16. How hard is it to be vegan?
Ans:
Thinking about going vegan? The struggle is real. We will give you that.
But think of the good things the vegan diet can make you do, like eating healthy, staying fit, and keeping many health and lifestyle problems at bay!
17. How to stay full on a vegan diet?
Ans:
● Include good fats like avocado, coconut milk, nuts, and seeds. They help you stay full.
● Include fiber-rich foods like oats, beans, lentils, and such.
● Introduce little carbs. Add in rice, potatoes, and such.
● Hydrate yourself with water, smoothies, and juices.
● Not enough protein can also make you feel not full.
● Use cold-pressed organic oils in small quantities for your recipes.
These tips will help you stay full on a vegan diet.
18. What can you eat as a vegan?
Ans:
● Fruits, vegetables, legumes, sprouts, beans, and lentils.
● Plant-based soy milk, almond milk, coconut milk, oat milk, etc.
● Non-dairy cheeses and chocolates.
● Nut butter.
● Rolled oats.
● Rice (white/brown).
● Avocados (good fat).
● Non-dairy yogurts.
● Nuts and seeds.
● Maple syrup, vanilla extracts, and dates syrup.
● Vegan bread and pasta.
Ovo-vegans take Eggs.
Lacto-Ovo vegans take Dairy and Eggs.
19. Is it easy to become a vegan?
Ans:
Sometimes it is difficult. And other times, it can make you feel you want to quit and get back to a normal diet.
● Explaining your dietary preferences or finding the right food for you on social gatherings (with friends, families, and other events) can make things uncomfortable.
● Finding the right foods that cover all the nutrients we need in a day can seem like a lot of work.
● People around you having a normal diet can intimidate you.
It all happens.
20. Is veganism suitable for all?
Ans:
When it comes to being vegan or becoming vegan, there is no one-size-fits-all. I may prefer a completely raw vegan diet plan. Someone I know prefer going vegan thrice a month or twice a day.
For some, including eggs and occasional meat along with vegan foods, can work well. The preferences and methods in veganism vary. In the end, it all comes down to our personal choices and decisions.
21. Is honey vegan? What are the sugar/sweet alternates in a vegan diet?
Ans:
Honey is from an animal source (bee). It is not vegan.
22. What is the difference between vegan and vegetarian?
Ans:
Vegetarians: Consume animal-derived products like milk and eggs, along with their plant-based foods.
Vegans: No animal products of any sort. No kinds of seafood. No active ingredients, preservatives, and even food colors from an animal source.
23. Are vegan foods expensive?
Ans:
Gourmet vegan foods are expensive.
● Vegan mock meat is expensive.
● Unsweetened soy/almond/oat/coconut milk costs more than normal dairy milk.
● A dairy yogurt costs less compared to plant-based yogurts.
The demand for veganism is limited compared to a non-vegan, normal diet. That is also a probable reason for the high price.
24. Will a Vegan Diet help in weight loss?
Ans:
Yes!
● Vegan foods and recipes avoid processed foods, processed sugars, too much oil, fries, and high-fat food items.
● Vegan diets are naturally high in fiber, low in calories, and low in fat.
● Certain restrictive nature of the vegan diet also contributes to reducing weight.
A 2016 Harvard University Study “vegetarian diets and Weight Reduction” by Ru-Yi Huang et al. concluded that Vegan/vegetarian dieters lose more weight than non-vegetarians after 18 weeks of monitoring.
25. Does a Vegan Diet impact diabetes?
Ans:
A vegan diet and vegan foods will not solve diabetes. But they can help the body maintain stable blood sugar levels. Depending upon Type-1 or Type-2 diabetes, you can consult a certified nutritionist and a doctor to suggest a convenient vegan plan!
I think we have reached the end. We hope this article on how to become vegan was helpful and informative. And we believe this article showed you more facts on how to go vegan the right way.
We also tried to answer frequently asked questions about a vegan plant-based diet. For beginners, we are sure this article will help you have a good start.
CONCLUSION:
Breaking long-time diet plans and foods can be hard! Especially if you are a meat and dairy lover like most of us, vegan can be difficult. But look at the other side–the choice of going vegan can nourish your body to a good extent.
Vegan is good for your body and your overall health. Make sure you take it slow. Have enough calories, essential fats, and carbs. Have a balanced nutritious food choice.
Happy going vegan!
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