World Vegan Month: Nutritionists bust myths surrounding vegan diets

November is observed as World Vegan Month every year. Although veganism has seen an upwards trend in recent years, several questions surrounding the nutritional aspect of a plant-based diet remain. How does one get enough protein? Will a vegan diet lead to vitamin deficiencies? We asked celebrity fitness and nutrition expert Dr. Siddhant Bhargava to bust myths, and answer frequently asked questions about vegan diets.

A vegan diet is associated with several health benefits, such as low cholesterol. What are the most common benefits, and what is the reason behind this?

From losing weight to maintaining heart health and providing protection against type 2 diabetes, a vegan diet has several benefits. It leads to a higher daily intake of essential nutrients and vitamins such as potassium, folate, magnesium, and vitamins A, C, and E. In addition, several studies suggest that vegan diets offer antioxidants, fibre and beneficial plant compounds. Moreover, vegan diets help lower blood sugar levels, decrease the risk of diabetes complications and improve kidney function.

Can a plant-based diet provide enough omega-3 fatty acids, and Vitamin B12?

Plant-based foods do not provide vitamin B-12; therefore, it is advisable that vegans must find alternative sources of vitamin B-12 to remain in the best health. Further, though vegan diets appear to be higher in iron, our bodies cannot absorb it as it is not as bioavailable as the form found in animal foods. When it comes to omega-3 fatty acid, it is readily available in foods such as flaxseeds, chia seeds, walnuts, seaweed, etc. Further, green leafy vegetables, including beans also contain small amounts of omega-3 fatty acid.

A slow transition is the best way to switch to vegan diets according to Dr. Siddhant Bhargava. Photo courtesy: Dr. Siddhant Bhargava

The most common concern among people is getting enough protein on a vegan diet. Which are the most nutritionally beneficial sources of protein?

With vegan diets, you can get enough protein. And the good news is that vegan protein sources are delicious and easy to prepare. A comprehensive vegan protein source includes nuts and seeds like walnuts, cashews, chia seeds, and a couple of others; legumes such as pinto beans, chickpeas, and black beans; soy products and vegan meats like tempeh and tofu; grains such as brown rice, quinoa, millet, etc. In addition, fruit and vegetables such as broccoli, sweet potatoes, spinach, banana, and guava provide you with enough protein.

While transitioning to a vegan diet, should one do it gradually by swapping a few foods or reducing meat consumption as the body adapts, or is it better to make the transition all at once?

A slow transition is the best way to switch to vegan diets. Allowing your body enough time to shift to a plant-based diet will let you examine how your body reacts to the changes. Start by eating vegan meals at least once a day and then gradually increase it.

Can a plant-based diet support an active and athletic lifestyle? Is there an impact on energy levels?

A plant-based diet supports an active and athletic lifestyle as they contain a significant portion of complex carbohydrates. A vegan diet helps an athlete have a long, more stable and constant supply of energy all day long.

Are there any specific nutritional deficiencies that one can keep an eye out for?

A plant-based diet may lead to minerals such as calcium, zinc, and iodine deficiencies. Iodine deficiency, especially, is common among vegans, leading to acquired hypothyroidism. Therefore, including iodised salt and sea vegetables containing multiple essential minerals is recommended.

Now that we've answered the most important questions surrounding a plant based diet, Dr. Rohini Patil, MBBS, Nutritionist and CEO of Nutracy Lifestyle lists easy tips for those who wish to adopt a vegan diet.

Have enough vegetables

Vegetables should be the largest portion compared to other items in your meals. Vegetables are fibrous and full of minerals and vitamins like A and K. They are likely to keep your calories in check as fibre helps you feel more satiated.

Look out for calcium

People may fall nutrient deficient in the meal as vegan diet lacks calcium which is required for the formation of bone, muscle contraction and other essential functions. While following a vegan diet, make sure that you get enough calcium. Have dark green leafy greens, nuts, orange juice and soy products as they consist of enough calcium.

Eat variety of foods

It is important to have a variety of foods daily and not have the same meals everyday. Try adding green leafy veggies which are a great source of vitamins like A, C and K, alongside beans which will provide you with enough protein and fibre.

Choose whole grains

Choose whole grains rather than refined grains as whole grains add iron and vitamins B for a balanced vegan diet.

Explore different plant proteins

Replace cow and buffalo milk with soy or almond milk and replace paneer with tofu.

Also Read: Living on the veg: A beginner's guide to veganuary