Vegan Diet Cravings: Strategies For Overcoming Temptation

Cravings can be a challenge for people who have recently adopted a vegan diet. It is important to understand why cravings occur in the first place. Cravings can be caused by nutrient deficiencies, lack of willpower, genetics, or the bacteria in our gut. In addition, a lack of sleep, not eating enough calories, restrictive dietary habits, boredom, or emotional stress can also trigger cravings. To stop cravings on a vegan diet, it is recommended to remove all junk food from your home, fill your home with fresh fruits and vegetables, eat a nutritionally sound diet, and stay hydrated. It is also important to remember why you chose to adopt a vegan diet in the first place.

Understand why you have cravings

Cravings can be caused by a variety of factors, including malnutrition, boredom, lack of sleep, not eating enough calories, restrictive dietary habits, emotional stress, and even gut bacteria.

Malnutrition and not eating enough calories

If you are craving meat, it could be because you are not getting enough nutrients, such as protein, iron, or other vital nutrients, or enough calories in your diet. Eating a balanced diet with adequate calories can help curb cravings.

Boredom and restrictive dietary habits

Boredom with your diet can also cause cravings. You can try experimenting with new recipes and meat substitutions to address this.

Emotional stress and memories

Foods carry memories, associations, traditions, and emotions. Cravings can be linked to the people, places, and experiences associated with certain foods.

Gut bacteria

Research has found a link between the gut microbiome and the foods we crave. When we consume food, we feed and promote the growth of specific bacteria in our gut that thrive on those foods. If any one group of bacteria grows to a large enough population, they can send hormonal signals to our brain, creating a desire to consume more of the food these bacteria need to live.

Lack of sleep

A lack of sleep is another common reason people experience cravings.

Know where your food comes from

Understanding where your food comes from is a powerful way to curb cravings for animal products. This involves educating yourself on the realities of the dairy, egg, and meat industries. For example, learning about the practices of forced insemination, calf separation, and slaughter within the dairy industry can provide a strong incentive to avoid dairy products. Similarly, gaining insight into the conditions and treatment of chickens in the egg industry can help reduce egg cravings. By becoming aware of the animal suffering and ethical concerns associated with these industries, you can make more informed and compassionate choices.

In addition to ethical considerations, it's important to recognize the health implications of consuming animal products. Dairy products, for instance, contain casomorphin, an addictive compound that acts as a mild opiate in humans. Knowing that these substances can influence your cravings can empower you to make healthier choices. Understanding the health benefits of a vegan diet, such as reduced risk of certain chronic diseases, can also strengthen your commitment to avoiding animal-based foods.

Moreover, it's worth exploring the environmental impact of animal agriculture. By learning about the environmental degradation and resource-intensive nature of these industries, you can make more sustainable and environmentally conscious decisions. This knowledge can serve as a reminder that your food choices have a broader impact beyond your individual health and ethics.

To gain a deeper understanding of these issues, consider reading books, watching documentaries, or following reputable sources that provide insights into the realities of animal agriculture. This knowledge will not only help you make more informed choices but also reinforce your commitment to a vegan lifestyle.

Remember, knowledge is power. The more you know about where your food comes from and the impact it has on the world, the easier it will be to make choices that align with your values and ethical beliefs.

Try vegan alternatives

Cravings are common when transitioning to a vegan diet, and it's important to remember that you are not alone in experiencing them. There are many vegan alternatives to animal products that can help you satisfy your cravings while adhering to a vegan diet.

For example, if you are craving cheese, you can try some of the many vegan cheeses available on the market. These come in a variety of flavors, including mozzarella, cheddar, pepper jack, and Swiss. You can also make your own vegan cheese at home using ingredients like macadamia nuts, cashews, almonds, and coconut. There are also many recipes for vegan dishes that mimic the taste and texture of cheese, such as vegan mac and cheese, pizza, and grilled cheese sandwiches.

If you are craving meat, you can explore the wide range of plant-based meat substitutes available. These include products from brands like Gardein, Beyond Meat, and Tofurky. You can also get creative in the kitchen and make your own meat substitutes using tofu, tempeh, seitan, jackfruit, mushrooms, lentils, beans, nuts, and seeds.

For egg cravings, there are several egg alternatives on the market, such as Follow Your Heart's VeganEgg. You can also try making a tofu scramble, which can be made to closely resemble scrambled eggs in taste and texture.

It's important to remember that it's normal to have cravings, and they will likely lessen over time as your body adjusts to your new diet. In the meantime, experimenting with vegan alternatives can help you satisfy your cravings while sticking to a vegan diet.

Adapt your favourite dishes

Cravings can be managed by adapting your favourite non-vegan dishes to make them vegan-friendly. For example, if you are craving macaroni and cheese, you can make a vegan version using vegan cheese or a cheese sauce made from nutritional yeast, cashews and other nuts, cauliflower, or butternut squash and pumpkin.

If you are craving Italian dishes, you can make vegan alternatives such as Ooey-Gooey Baked Ziti, Vegan Mozzarella Sticks, or Creamy Pumpkin and Spinach Lasagna.

For those with a sweet tooth, there are many vegan dessert options available, such as dairy-free ice cream, cheesecake, and chocolate cake.

You can also try making your own vegan versions of your favourite dishes at home. For example, you can make your own vegan pizza by using a vegan cheese alternative and loading it with vegetables.

Experimenting with different ingredients and recipes can help you find vegan alternatives that satisfy your cravings and taste just as good as the non-vegan versions.

• Vegan burgers: Use a bean or lentil patty instead of meat, and top with vegan cheese, avocado, and grilled vegetables.
• Vegan tacos: Fill corn tortillas with seasoned tofu or beans, salsa, guacamole, and vegan sour cream.
• Vegan pasta: Try making a creamy pasta sauce using blended cashews, nutritional yeast, and plant-based milk.
• Vegan grilled cheese: Use vegan butter and cheese to make a grilled cheese sandwich, and add some sliced tomatoes or avocado for extra flavour.

Remember why you became vegan

It's important to remind yourself of your reasons for becoming vegan. This can help you power through cravings and stay motivated. For many people, veganism stems from a desire for better health, to prevent certain health conditions, or to explore nutrition in a new way. Others adopt a vegan diet for the environment and animal welfare.

If you don't have a specific reason for becoming vegan, reflect on the effort and time you've invested in your journey so far, and what it means to you. Consider the positive impact of your diet on your health, nutrition, and the environment.

If you're new to veganism, it's worth noting that quitting animal products cold turkey may not be the best approach for you. Instead, consider tapering your consumption of animal products over time. You could try eating vegetarian meals first, allowing yourself to gradually adapt and experiment with new recipes. This way, when you do transition to a fully vegan diet, you'll be less likely to experience intense cravings, as you'll already have a repertoire of tasty vegan meals that you enjoy.

Cravings for meat, in particular, can be triggered by a sense of nostalgia for the meals you grew up with. In many cultures, meals are centred around meat, and it can be challenging to leave these familiar dishes behind. However, by exploring different recipes and meat substitutions, you can still enjoy similar flavours and textures without compromising your vegan values.

Health Benefits of a Vegan Diet

A vegan diet offers numerous health benefits, which can serve as a great motivator when cravings strike. A well-planned vegan diet can help lower cholesterol and improve cardiovascular health. It can also reduce the risk of certain chronic diseases and protect the environment.

Animal Welfare and Environmental Impact

Veganism is often a choice motivated by a desire to reduce animal suffering and protect animal rights. By abstaining from animal products, you are no longer contributing to the pain, torture, and death of innocent animals. You are also reducing your environmental footprint, as the animal agriculture industry is a major contributor to greenhouse gas emissions, water usage, and land degradation.

Ethical Concerns Around Dairy

If you're craving dairy products, educating yourself about the reality of the dairy industry can help curb those cravings. Dairy cows undergo forced or artificial insemination to become pregnant and produce milk. Their calves are separated from them and fed formula, so their milk can be taken for human consumption. Female calves are raised to produce milk like their mothers, while male calves are often killed or used for meat. Once a cow's milk production declines, she is slaughtered and sold as meat.

By avoiding dairy, you are refusing to support these practices and the unnecessary suffering they inflict on animals. Additionally, there are no nutritional requirements for dairy in the human diet, and you can obtain calcium from plant-based sources such as leafy greens, beans, seeds, and certain fruits.

Stay Motivated and Empowered

Remind yourself of your reasons for choosing a vegan lifestyle, whether it's for your health, the planet, or animal welfare. Stay informed and empowered by reading books or watching documentaries on the benefits of veganism. Remember that cravings are normal and don't define your commitment to veganism. Each day brings new opportunities to make choices that align with your values and contribute to a healthier, more compassionate world.

Frequently asked questions