Last Updated on Mar 22, 2024 by Happy Dieter
The Vegan diet was in the past reserved just for hippies, but nowadays, preliminary research shows vegans that vegetarian diets are really popular and widespread. Famous people like Bill Clinton, Jay-Z, and Beyonce are propagating vegetarian diets and vegan lifestyles as the most healthy, but also as the most humane. However, these are the things you need to know before you choose a vegan diet: before you get rid of all foods of animal origin, you must get properly informed.
Key Takeaways
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Expect questions from family and friends about your vegan diet and lifestyle; be prepared to explain your choices, educate them on the benefits, and discuss animal products and foods.
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Ensure you incorporate Vitamin B12 supplements or fortified products in your vegan diet to prevent deficiencies.
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Consider sources of iron in your plant-based diet to maintain optimal levels for overall health and energy, especially for healthy vegans and those following a vegan lifestyle.
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Explore diverse plant-based protein sources like legumes, nuts, seeds, tofu, and soy to meet your protein needs effectively.
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Avoid substituting animal-based foods with unhealthy vegan alternatives; focus on whole, nutrient-dense plant foods for balanced nutrition.
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Moderate soy consumption and opt for varied protein sources, including vegan foods and meat, to avoid potential health concerns.
1. Family And Friends Are Going To Ask You Questions
People are very sensitive when it comes to diet and lifestyle, and it’s hard for them to accept the fact that they need to change habits they lived by for years and decades. Try to explain to them that you are doing this for yourself and that you don’t want to make them follow your steps. If they try to tell you that it’s not healthy, simply tell them that you want to do this.
2. You’ll Need Vitamin B12
This vitamin comes only from ingredients of animal origin, so vegan products are essential for health, and that’s why you’ll need food additionally enriched with vitamin B12. It keeps nerves and blood cells healthy and it helps to create DNA. Lack of this vitamin can result in fatigue, weakness, constipation, weight loss, and depression. Ask your doctor about your health if you need it and how to take it.
3. You Might Need Iron
Iron comes in two shapes, heme iron, and non-heme iron. Heme iron absorbs easily and it’s found only in food that comes from animals. Vegan food has a lot of non-heme iron which absorbs hard, and that’s why some people need to take additional supplements. Good sources of iron for vegans are pulses, sunflowers, and leafy vegetables. Food rich in vitamin C helps you absorb iron.
4. You’ll Need a New Source Of Protein
Proteins are essential for the human diet and each meal should contain them. They’re broken down into amino acids which stimulate cell growth. Because you don’t eat meat as a vegan, you need a new source of protein. It is recommended that you eat 0.8g of protein on each kilogram of your body mass. The best choice for vegans is soy, beans, and quinoa.
5. Don’t Replace Food That Comes From Animal With Unhealthy Food
Many people when feasting gain weight because they eat lots of bread and pasta. If you decide to become vegan, you’re probably doing it to be healthy. Think about things you eat, not everything made from vegetables is healthy like fries, potato chips, etc.
6. Don’t Eat Too Much Soy
Even though it’s promoted as a healthy ingredient, experts are arguing about it. Many say it’s not healthy at all while others say it is great as long as you consume it moderately. Try to avoid vegan soy products which mimic meat because they are full of preservatives. Soy milk and tofu are great sources of protein.
7. You Don’t Have To Get Rid Of Everything At Once
Don’t expect to wake up as a vegan. It is a hard transition and it demands lots of time and effort. For starters, implement as many vegan vegetable products as possible and at the same time get rid of some things that come from animals, especially ones that are not organic. Gradual changes will help you make a smooth transition.
8. You’ll Be Happier
Besides animals, you’ll also be happier when you switch to a vegan diet. The reason is very simple, food that comes from vegetables contains less arachidonic acid which can affect the mood.
9. Get Ready To Read List Of Ingredients
If you want to become vegan, get used to reading the list of ingredients before you buy something. Just because something seems like vegan food, it doesn’t mean it is.
10. It Doesn’t Have To Be More Expensive
Meat is the most expensive ingredient, but people think that vegan food is expensive because you have to buy lots of different ingredients. When you get rid of meat, eggs, and cheese, you’ll see that you have enough money to buy everything.
11. You’ll Be Able To Eat At The Restaurants
The vegan diet got very popular, so you’ll probably be able to find some vegan meals on the menu. However, even when something sounds like vegan food, it doesn’t mean that it is, and always tell a waiter that you are vegan.
12. Vegetables Have Enough Calcium
One of the biggest arguments against a vegan diet is that it lacks calcium because it excludes dairy products. However, the truth is that kale, almonds, soy, figs, and sesame are full of calcium. Soy and green leafy vegetables also contain a lot of vitamin D which helps you absorb calcium.
Conclusion
In your journey to a vegan lifestyle, these are the things you need to know before you choose a vegan diet: remember that support from loved ones is key. Ensure you’re meeting your nutritional needs by incorporating essential vitamins and minerals into your diet. Don’t forget that balance is crucial – opt for wholesome plant-based options over processed substitutes. Take it one step at a time, and soon you’ll navigate restaurants with ease and savor the benefits of a healthier, happier you.
Embrace this new chapter with confidence and curiosity. Here are some things you need to know before you choose a vegan diet: Explore diverse recipes, engage with the vegan community, and continue educating yourself. Your commitment to a vegan plant-based diet not only impacts your well-being but also contributes to a more sustainable future. Stay informed, stay inspired, and enjoy the rewarding journey ahead.
FAQ
What are the key nutrients to pay attention to when transitioning to a vegan diet?
When switching to a vegan diet, ensure you focus on getting enough Vitamin B12, iron, protein from alternative sources like legumes and nuts, and calcium from plant-based foods. It’s important to monitor your nutrient intake for a balanced diet.
Is it more expensive to follow a vegan diet compared to a non-vegan diet?
Following a vegan diet doesn’t have to be more expensive. By planning your meals around affordable plant-based staples like beans, lentils, grains, and seasonal fruits and vegetables, you can maintain a budget-friendly vegan lifestyle while reaping health benefits.
Can I still eat out at restaurants if I choose to go vegan?
Yes, you can enjoy dining out as a vegan. Many restaurants offer plant-based or vegan options or are willing to customize dishes. Look for eateries with diverse menus that cater to vegans, and don’t hesitate to inquire about ingredient substitutions or modifications for your meal.
How can I ensure I’m consuming enough calcium on a vegan diet without dairy products?
One of the things you need to know before you choose a vegan diet is that while dairy is a common source of calcium, you can meet your calcium needs on a vegan diet. This can be achieved by incorporating fortified plant-based milk alternatives, leafy greens like kale and collard greens, tofu made with calcium sulfate, almonds, and chia seeds into your meals.
