Kickstarting A Vegan Diet: A Beginner's Guide

A vegan diet is a great way to improve your health, with various studies showing that it can help you reach a healthy weight and lower your risk of heart disease, type 2 diabetes, and other chronic diseases. The Physicians Committee for Responsible Medicine has developed a 21-day Vegan Kickstart Program to help you transition to a plant-based diet, providing access to hundreds of healthy recipes, meal plans, grocery lists, and expert nutrition advice. The program is free and available in the form of a website and a mobile app in both English and Spanish. This article will provide an overview of the program and offer tips on how to kickstart a vegan diet.

Start with small changes: remove meat or dairy one day a week and go from there

Making small changes is a great way to kickstart a vegan diet. Removing meat or dairy one day a week is an excellent place to start and can have a massive positive effect on your health, your finances, and the environment.

You can start with a simple plant-based breakfast, such as a smoothie, oatmeal, or loaded toast with avocado or chickpea spread. For lunch, a big leafy green salad with some protein like chickpeas, lentils, or quinoa will keep you full. For dinner, try a vegan twist on your favourite pasta dish or a veggie-loaded pizza with plant-based cheese.

There are plenty of plant-based proteins to choose from, including tofu, tempeh, seitan, quinoa, chickpeas, and lentils. It's important to include protein at every meal to stay full and satisfied. You can also snack on roasted crunchy chickpeas or nuts to get a protein boost.

In addition to protein, pay attention to your intake of iron and vitamin B12, which are important for energy production and blood health. These nutrients are a little harder to come by in a plant-based diet, but can be found in foods like lentils, chickpeas, oats, tofu, and nutritional yeast.

By starting with small changes, you'll be able to gradually increase the amount of plant-based foods in your diet and soon you'll be eating vegan full-time!

Try plant-based proteins like tofu, tempeh, and beans

Kickstarting a vegan diet with plant-based proteins

Plant-based proteins are a great way to ensure you get all the nutrients you need when starting a vegan diet. Tofu, tempeh, and beans are excellent sources of protein, and are versatile ingredients that can be used in a variety of dishes.

Tofu

Tofu is a plant-based protein made from coagulated soy milk that is pressed into solid white blocks. It comes in a variety of textures, including silken, soft, firm, and extra firm. Tofu is a versatile ingredient that can be used in both sweet and savoury dishes. For example, silken tofu is great for adding creaminess to smoothies, baked goods, sauces, dressings, and soups, while firmer tofu can be used for scrambles, marinated dishes, and as a replacement for animal proteins.

One of the benefits of tofu is its ability to absorb the flavours of the foods it is cooked with, making it a great blank canvas for your favourite sauces and flavours. To get the most out of tofu, it's recommended to remove excess liquid by using a tofu press or a heavy weight with a kitchen towel. This helps to crisp up the tofu and achieve a firmer texture.

Tempeh

Tempeh is another soy product that is slightly less processed than tofu. It is made from fermented soybeans that are compacted into a firm, dense cake. Some varieties also contain quinoa, brown rice, flax seeds, and spices. Tempeh has a chewy texture and a nutty, earthy taste. It is a versatile ingredient that can be steamed, baked, sautéed, grilled, barbecued, or fried.

Before cooking tempeh, it is recommended to steam it for 5-10 minutes to help it absorb more of the marinade. It can then be marinated for 30 minutes to infuse it with flavour before baking or air frying.

Beans

Beans are a great source of plant-based protein and can be easily incorporated into a vegan diet. They are versatile and can be used in a variety of dishes such as burritos, salads, curries, stews, and more.

Health Benefits

Tofu, tempeh, and beans are not only delicious and versatile but also provide numerous health benefits. They are rich in phytoestrogens, known as isoflavones, which have been linked to a reduced risk of certain cancers and improved heart health. Additionally, tempeh is a good source of prebiotics, which are fibres that promote the growth of healthy bacteria in the digestive tract, leading to improved digestion, reduced inflammation, and lower cholesterol levels.

By incorporating these plant-based proteins into your diet, you can not only enjoy delicious meals but also take advantage of the nutritional benefits they offer.

Make sure you get enough vitamin B12

Vitamin B12 is crucial for a person's health, and it can be challenging to get enough of it on a vegan diet. This is because vitamin B12 is mainly found in meat, eggs, and dairy products. Therefore, vegans need to be mindful of their B12 intake and consider supplementation if they are not regularly consuming foods fortified with this vitamin. Here are some detailed tips to ensure you get enough vitamin B12 on a vegan diet:

Fortified Foods:

One way to ensure adequate vitamin B12 intake is to include B12-fortified foods in your diet. Many plant-based foods are fortified with B12, such as plant-based milk (soy, almond, or rice milk), breakfast cereals, nutritional yeast, and meat substitutes. Be sure to check the product labels to confirm the presence of B12 fortification. Fortified nutritional yeast, in particular, is an excellent source of B12 and can be easily incorporated into your cooking as a flavourful, healthy substitute for cheese in vegan dishes.

Nutritional Yeast:

Nutritional yeast is a popular choice for vegans and is often used as a cheese substitute. It has a rich, nutty, cheesy flavour and can be easily added to cooked meals or sprinkled on snacks. Nutritional yeast is typically fortified with vitamin B12, making it a great way to boost your B12 intake. Just one tablespoon (15 mL) provides 2.4 mcg of vitamin B12, meeting 100% of your daily requirement.

Shiitake Mushrooms:

Shiitake mushrooms are another great vegan source of B12. The amount of B12 can vary, but they generally provide sufficient amounts to meet your daily needs. Consuming 100g (dry weight) of shiitake mushrooms will provide you with an average of 5.61 mcg of B12. However, keep in mind that this is a significant amount of mushrooms, so it should not be your sole source of B12.

Tempeh:

Tempeh is a traditional Indonesian food made from fermented soybeans. While the B12 content in tempeh is typically low, it can still contribute to your overall B12 intake. Half a cup of tempeh will provide up to 0.1 mcg of vitamin B12, meeting about 3% of your daily needs. Tempeh is also a good source of plant-based protein and gut-friendly bacteria.

Algae or Seaweed:

Algae can be a good vegan source of B12, but it's important to note that not all types of algae are created equal. Some studies have found that dried green laver (Enteromorpha sp.) and purple laver (Porphyra sp.) contain significant amounts of vitamin B12. However, research on algae as a B12 source is still in its early stages, and some algae supplements may contain inactive forms of B12.

Supplements:

While you can get B12 from the above-mentioned vegan sources, supplementation is often recommended for vegans to ensure adequate intake. This is because vitamin B12 is crucial for your health, and a deficiency can lead to serious side effects. Aim for a supplement of at least 25 mcg daily or at least 1000 mcg twice a week.

Focus on omega-3s: eat flaxseed, walnuts, and canola oil

A vegan diet is not only good for the planet but also for your health. Research has shown that a plant-based diet can help you reach a healthy weight and lower your risk of heart disease, type 2 diabetes, and other chronic diseases.

One of the most important things to consider when adopting a vegan diet is ensuring you get enough omega-3 fatty acids. Omega-3s are essential fatty acids, which means that they must be obtained from your diet. They are integral to cell function and play a vital role in the cardiovascular, respiratory, immune, and endocrine systems.

Here's why you should focus on eating flaxseed, walnuts, and canola oil to get your omega-3s:

Flaxseed

Flaxseed is a nutritional powerhouse, providing a good source of fiber, protein, magnesium, and manganese. It is also an excellent source of omega-3s. Flaxseed has been shown to have heart-healthy benefits, reducing cholesterol and lowering blood pressure in multiple studies. Just one tablespoon of whole flaxseed contains 2,350mg of ALA omega-3 fatty acids, surpassing the daily recommended amount. Flaxseed is versatile and easy to incorporate into your diet. You can use ground flaxseed as an egg substitute in baking, or add it to your cereal, oatmeal, soups, or salads. Flaxseed oil is also a great option, with 6.703g of ALA per tablespoon.

Walnuts

Walnuts are loaded with healthy fats and ALA omega-3 fatty acids, comprising about 65% fat by weight. Studies have found that eating walnuts is associated with improvements in cognitive performance and memory. Just one ounce of walnuts provides 2,570mg of ALA, fulfilling an entire day's requirements of omega-3 fatty acids. You can add walnuts to your homemade granola or cereal, sprinkle them on yogurt, or simply snack on a handful to boost your ALA intake.

Canola Oil

Canola oil is a versatile cooking oil with a light and neutral flavor. It is also a good source of vitamins E and K. One tablespoon of canola oil contains about 1.3g of ALA, which is more than a day's serving for women and nearly a day's serving for men. It is a great option for salad dressings or roasting vegetables.

By incorporating these three foods into your diet, you can ensure you are getting enough omega-3 fatty acids while following a vegan diet.

Remember vitamin D: consider supplements if you can't get enough from fortified foods

Vitamin D is essential for maintaining healthy bones and teeth, as it helps your body absorb calcium and maintain adequate amounts of magnesium and phosphate. It also plays a crucial role in brain development, heart function, and your immune system.

Vitamin D is often referred to as the "sunshine vitamin" because our bodies can produce it when exposed to sunlight. However, this may not always be a reliable source, especially for those in geographical locations with less sunlight or during certain seasons. Additionally, spending too much time in the sun can increase your risk of skin cancer.

While vitamin D is found in many animal products, there are still some good vegan-friendly sources to ensure you get enough of this important vitamin. Mushrooms are one of the few non-animal sources that contain significant amounts of vitamin D, especially when exposed to ultraviolet light during their growth. Look for labels indicating vitamin D content when shopping for mushrooms.

Fortified foods are another great way to get your vitamin D. Many breakfast cereals, plant-based milk alternatives (such as soy, almond, or rice milk), and orange juices are fortified with vitamin D. Be sure to check the labels, as the amount and presence of vitamin D can vary between brands and countries.

If you're concerned about not getting enough vitamin D from sunlight or fortified foods, consider taking supplements. Vitamin D supplements are readily available, but be sure to choose vegan-friendly options, as some are derived from animal sources. To enhance absorption, take your supplement with a meal, preferably with foods high in healthy fats like avocados, nuts, and seeds.

The recommended daily intake of vitamin D varies depending on your age, but it is generally between 400 and 800 IU for most people. Keep in mind that exceeding this dosage for extended periods is not recommended, as it may lead to vitamin D toxicity.

Frequently asked questions