Beginning A Vegan Diet: A Guide For Newbies

A vegan diet is a plant-based diet that excludes all animal products, including meat, dairy, eggs, and honey. There are many reasons why someone might want to adopt a vegan lifestyle, such as ethical concerns for animal welfare, a desire to protect the environment, or to improve their health.

Transitioning to a vegan diet can be challenging, but there are several approaches to make the process easier. One method is to gradually reduce the consumption of animal-based foods, such as eating meat-free meals one day a week or switching to dairy-free alternatives. It is also important to be kind to yourself during this process and not get discouraged if you encounter setbacks.

In addition to dietary changes, adopting a vegan lifestyle may also involve avoiding materials that originate from animals, such as wool and leather, and choosing products that have not been tested on animals.

It is crucial to ensure that a vegan diet is well-planned and includes a variety of plant-based foods to meet all nutritional needs. Some key nutrients to focus on include protein, calcium, vitamin B12, vitamin D, and iron.

By understanding the reasons behind the decision to go vegan and taking a gradual approach, individuals can successfully transition to a vegan diet and lifestyle.

Understanding your motivation

It's important to be clear about your motivation for becoming vegan. If you feel it's the right thing to do, try to identify why. If you're doing it for your health, be clear about what you hope to achieve.

If you're doing it for ethical reasons, be aware that you may feel upset, angry, or helpless about animal and environmental exploitation. This could lead to you being perceived as a preachy vegan. Try to stay connected to the non-vegan world to maintain empathy and relatability in these interactions.

If your primary motivation is health, be aware that a vegan diet is not automatically healthy. French fries and soda are vegan, but they're not healthy. Being vegan does not relieve you of the responsibility of making good nutrition choices. A well-planned vegan diet can provide all the nutrients you need, but it's important to focus on variety and ensure you're eating plenty of foods high in the nutrients that vegans are more likely to be deficient in.

Planning for pitfalls

Preparation is key when adopting a new diet. Here are some tips to help you prepare for the challenges of transitioning to a vegan diet.

Find appealing recipes

Start by finding vegan recipes that appeal to you. Look for cookbooks or websites with recipes, or sign up for a food subscription service. It is recommended to plan two weeks' worth of meals in advance so that you're not constantly scrambling to figure out what to eat.

Assess your lifestyle

Ask yourself some questions about your lifestyle:

• How often do you eat out?
• Do you like to cook?
• Do you like to socialise?
• Do you know anyone else who is vegan who can give you tips and recommendations?

Seek support

Having support from others can make the transition smoother and less isolating. Seek out friends, family, or community groups who can provide advice and encouragement.

Manage your expectations

Be aware that there may be a trade-off in taste when it comes to vegan alternatives to animal products. While there are some exceptions, in most cases, vegan sausages, for example, will not taste better than meat sausages. However, this trade-off is worth it for the benefit of saving animals and the planet.

Be mindful of health

A common misconception is that a vegan diet will automatically lead to improved health. While a vegan diet can be healthier, it depends on the specific foods you choose to eat. A vegan diet that consists mostly of processed vegan junk food will not provide the same health benefits as a whole-food, plant-based diet.

Be aware of potential nutrient deficiencies

A vegan diet can provide all the nutrients you need, but it requires careful planning to ensure you're getting enough of certain nutrients. Vitamin B12, for example, is primarily found in animal products, so vegans may need to supplement this vitamin. Other nutrients to be mindful of include protein, calcium, omega-3 fatty acids, zinc, and vitamin D.

Be prepared for challenges

Transitioning to a vegan diet can be challenging, and it's normal to encounter setbacks or difficulties along the way. Be patient with yourself and remember why you decided to make the change. It's okay to take it slowly and gradually reduce your consumption of animal products rather than going cold turkey.

Health caveats and choices

Supplements

It is recommended that vegans take B12 supplements, as the vitamin is mostly found in animal sources. B12 is essential for forming red blood cells and DNA, as well as the development and function of brain and nerve cells. A B12 deficiency can be dangerous, so it is important to consult a doctor and get your levels checked.

Vitamin D supplements are also recommended, as the natural source of vitamin D is the sun.

Nutrients

A well-planned vegan diet can provide all the nutrients you need to be healthy. However, vegans are more limited in their food choices than vegetarians and meat-eaters, so it is important to focus on variety. Include a little of everything in your daily diet: fruits and vegetables, whole grains, beans, nuts, seeds, and fortified plant-based dairy products.

It is important to ensure you are getting enough protein, calcium, omega-3 fatty acids, zinc, vitamin B12, and vitamin D.

Health Benefits

Research has shown that a plant-based diet can improve your health and reduce your risk of many diseases. A large study found that eating primarily plant-based foods lowered the risk of type 2 diabetes by 23%. Another study concluded that men who follow a vegan diet had a 35% lower risk of prostate cancer. A plant-based diet may also help with weight maintenance.

Vegan diets are also usually lower in unhealthy saturated fat and cholesterol.

Health Risks

A vegan diet can be very nutritious, but there are some potential risks. Avoiding animal foods may result in deficiencies of certain nutrients, such as protein, calcium, omega-3 fatty acids, zinc, vitamin B12, and vitamin D.

It is important to consult a doctor before starting a vegan diet, especially if you have a health condition, as there may be reasons why a vegan diet is not suitable for you.

Types of Vegan Diets

There are several types of vegan diets, each with its own benefits and drawbacks.

• Raw vegan diet: Raw vegans eat only uncooked plant foods. This diet may be higher in vitamins, minerals, and fiber, but it is very restrictive and could lead to deficiencies in protein, vitamins D and B12, calcium, iron, and iodine.
• Vegan keto diet: This diet is very low-carb, high-fat, and moderate-protein. It can be adapted for vegans by focusing on high-fat vegan foods like avocados, nuts, seeds, and olive oil. However, it is very restrictive and could lead to nutrient deficiencies.
• Vegan diabetic diet: A diabetic diet is moderately low in carbohydrates, especially refined carbs. Whole grains, beans, legumes, and healthy fats can help control blood sugar.
• High-protein vegan diet: Protein is often lacking in a vegan diet, so a high-protein vegan diet focuses on plant-based protein sources such as tofu, tempeh, and vegan protein supplements.
• Alkaline vegan diet: This diet prioritizes foods with a high pH value, but the benefits have not been proven. It may also be difficult to get enough protein on this diet.
• Mediterranean vegan diet: This diet is rich in fruits, vegetables, grains, beans, nuts, seeds, and unsaturated oils, but lacks fish, dairy, and eggs. It is safe for almost everyone as long as there is enough variety.

Alcohol

Not all alcohol is vegan. Some wines and beers are refined through animal products, and cocktails may contain egg whites. Most spirits are vegan, unless they are matured in port or sherry casks. You can use an app like Barnivore to check if your alcohol is vegan.

Common Misconceptions

One common misconception is that vegans don't get enough protein. However, there are plenty of vegan protein sources, such as tofu, tempeh, lentils, beans, nuts, and seeds.

Another misconception is that vegan food doesn't taste good. In reality, vegan food can taste just as good as any other kind of food!

Transitioning to a Vegan Diet

It is important to remember that you don't have to become a vegan overnight. It is okay to take it slowly and reduce your consumption of animal-based foods gradually. You might start by eating meat-free one day a week or switching to dairy-free milk.

It is also important to be kind to yourself and accept that you will make mistakes. It is normal to fall off the wagon occasionally, especially when you are first starting out.

Maintaining a Balanced Diet

While it can be tempting to indulge in vegan junk food, it is important to focus on eating a balanced diet. Try to make whole foods like fruits, vegetables, beans, nuts, and whole grains the majority of your diet.

Reading Labels

When shopping for vegan food, it is important to read product labels carefully. Look for a 'vegan' label, but also watch out for less common animal-derived ingredients such as casein, lactose, collagen, and shellac. You can also check the list of allergens—if it includes milk products, then the product is not vegan.

Managing expectations

Understanding your "why"

When deciding to become vegan, it's important to understand your motivation. Are you doing it for ethical reasons, such as animal welfare and the environment, or is it for health reasons? The stronger and more personal your reason, the more likely you are to stick with it.

Be open-minded

Try to keep an open mind about veganism and let go of any assumptions you may have. Hanging on to reasons for not being vegan will only hold you back. For example, instead of thinking "vegan food doesn't taste good", ask yourself "how can I make vegan food taste good?".

Be realistic about expectations

It's important to manage your expectations of what it's like to be vegan. While some people may experience health benefits such as weight loss and improved skin, this isn't always the case for everyone. Don't put too much pressure on yourself to experience a magical physical transformation, as this could set you up for disappointment.

Be prepared for challenges

Making a radical lifestyle change isn't easy, and it's normal to fall off the wagon occasionally. You may find it challenging to resist the lure of non-vegan foods, especially in the beginning. Be kind to yourself and remember that it's a process and it will get easier with time.

Plan ahead

Preparation is key when transitioning to a vegan diet. Find appealing vegan recipes, plan your meals for the week, and shop for ingredients with a list to stay organised and reduce stress. It's also a good idea to clear out any non-vegan products from your kitchen to avoid feeling overwhelmed or anxious.

Be mindful of nutrition

Just because a diet is vegan, doesn't mean it's automatically healthy. Vegan diets can be high in processed foods and lack proper nutrition if not properly planned. Focus on eating whole foods like fruits, vegetables, beans, nuts, and whole grains to ensure you're getting enough nutrients.

Expect some pushback

When you decide to go vegan, you may encounter resistance or criticism from family and friends. Try to take their questions or teasing in a lighthearted way and calmly explain your reasons for making the change without becoming agitated. Suggest going out for a plant-based meal together to show them how delicious and satisfying vegan food can be.

How to prepare vegan meals

Preparing vegan meals is an essential skill for anyone adopting a plant-based diet. Here are some steps and strategies to help you get started:

Step 1 – Clear your pantry and fridge

The first step is to remove any animal-based products from your kitchen. Give away or consume the animal products you already have and start with a clean slate. If you live with non-vegans, ask them if they would like your animal-based products. When restocking, keep it simple and don't try to become an overnight expert. Buy kitchen essentials like oils, nut milks, canned legumes, grains, fruits, and vegetables.

Step 2 – Keep your meal rotation tight

When transitioning to a vegan diet, it's easy to feel overwhelmed. Start with a few simple, cheap recipes that can be cooked in bulk and accessed quickly. Examples include wraps, pasta, canned beans and rice, and avocado on toast. You don't need to worry about eating super healthy at first, especially if you're new to cooking.

Step 3 – Expand your rotation

Once you've cleared out non-vegan foods and have a few go-to meals, it's time to expand your recipe repertoire. Watch cooking videos, read blogs, buy cookbooks, or attend cooking classes to discover new recipes. Be intentional about what you want to achieve – you probably don't want to spend hours in the kitchen, so focus on finding reliable recipes that you can add to your rotation.

Reading labels

As a vegan, reading ingredient labels is essential. In addition to obvious animal products, look out for less common ingredients like casein, lactose, collagen, and shellac. Check the list of allergens – if it includes milk/milk products, then the item is not vegan. Also, be cautious of products that say "may contain" or "made in a facility that also processes" animal products. These are generally considered acceptable by vegans as there is a chance of cross-contamination.

Common vegan ingredients and substitutes

Vegan diets include a variety of fruits, vegetables, beans, grains, nuts, and seeds. Common vegan ingredients and substitutes include tofu, seitan, tempeh, vegan meats, plant-based milks, and vegan cheese.

Balancing health and comfort

Remember that a vegan diet can be just as unhealthy as any other if it relies heavily on processed foods. A whole-food, plant-based diet is ideal, but it's okay to include some vegan junk food in moderation. Focus on eating a variety of whole foods like fruits, vegetables, beans, nuts, and whole grains to ensure you get enough nutrients and feel satisfied.

Supplements

Consider taking supplements for vitamin B12 and vitamin D, as these nutrients may be lacking in a vegan diet. Consult your doctor to determine if you need any other supplements based on your individual needs.

Tips for eating out

Use tools like Google Maps, HappyCow, and social media to find vegan-friendly restaurants and menu options when eating out. Mexican-inspired food chains often have vegan-friendly options with beans, rice, and veggies.

Alcohol

Remember that not all alcohol is vegan. Some wines and beers are refined through animal products, and cocktails may contain egg whites. Most spirits are vegan, but be cautious of those matured in port or sherry casks. Use apps like Barnivore to check if your alcohol is vegan.

Frequently asked questions