The long-term struggle to prevent animal suffering, protect the environment and lead a healthier lifestyle led to the launch of the Vegenuary movement in 2014. This movement, founded in the UK by the non-profit organization Veganuary, called on people to take part in this 31-day challenge in January and switch to a vegan diet. Their idea was to draw attention to the vegan lifestyle and its beneficial effects. Since then, the number of people living a vegan lifestyle has increased, and in 2020. The Golden Globes even introduced an all-vegan menu. According to research conducted by psychologists at the University of Exeter, England, some people identify less as meat. eaters after trying to avoid animal products during January.
Today, thousands of people around the world follow veganism, as this lifestyle has brought various health benefits. According to Prashanth Viswanath, Vegunary’s India director, 1,28,000 Indians took part in the movement last year. We spoke to experts about the health benefits of this diet as they highlight the main effects of this diet on the human body. And what to keep in mind when doing this challenge.
For a healthy heart
A review of studies published in the American Journal of Preventive Cardiology found that a vegan diet was associated with a reduction in cardiovascular disease risk factors, including blood pressure, low-density lipoprotein cholesterol, and body mass index compared to a nonvegetarian diet. With heart disease on the rise, diet can be beneficial. Dr. Mohsin Wali, Gold Medalist and Padma Award-winning cardiologist, says: “Veganism, once considered a niche diet, has become mainstream – so much so that the number of people following a vegan diet has increased by 350% in the last decade, according to a study from the UK. who organized the dinner, which is a complete vegan menu.” He shares some of the heart-healthy benefits of the diet:
1. A vegan diet is good for the heart and blood vessels because it eliminates cholesterol-rich components, which are blamed for cardiac deaths and cardiovascular risk.
2. Inflammation is caused by vascular damage, especially damage to the endothelium (damage to the thin layer of cells lining blood vessels) caused by oxidative stress from high calorie and fat intake. Plant-based diets minimize this component of the risk factor. Recent studies show that cell damage and telomere shortening (the gradual process in which the protective caps at the ends of chromosomes, called telomeres, become shorter) that lead to aging are reduced.
3. Patients with pre-existing heart disease benefit greatly from adopting veganism, as it reduces the burden on the human system based on a percentage diet (determining the proportion of each nutrient in your body). The effect can be as good as quitting smoking in some ways.
4. Some vitamins such as B12 D, calcium, zinc, iodine and selenium are depleting, so supplements containing the above can be properly balanced. Overall, a vegan diet is medically superior to all forms of diet and positively protective against cardiovascular and liver disease.
Effect on PCOS
Women with PCOS have high levels of LDL (low-density lipoprotein) and cholesterol. According to research from the University of South Carolina, following a healthy vegan diet can improve ovulation, regulate menstruation, and reduce the risk of PCOS-related diseases such as type 2 diabetes. “A well-balanced vegan diet rich in whole foods can help control blood sugar, improve insulin sensitivity and possibly reduce the severity of PCOS symptoms. Additionally, a plant-based diet is often associated with improved overall health and weight loss,” suggests Dr. Archana Dhawan Bajaj, OB/GYN and IVF expert at Nurture IVF, adding, “However, each person is unique and what may work for one person a person may not necessarily work for another. As a result, it is always advisable to contact a trained nutritionist or health professional before making any significant dietary adjustments.”
Effects on gut health
Gradual changes when transitioning to a vegan diet allow your body to adapt to the increased fiber intake, reducing the risk of digestive discomfort. “Pay close attention to meal planning to ensure nutritional adequacy, and consider tracking your food intake to avoid missing out on important nutrients,” notes Dt Drishya Ale of Paras Health.
Supplements to a vegan diet
When transitioning to a vegan diet, people should prioritize nutrients found primarily in animal products, such as protein, iron, calcium, vitamin B12, omega-3 fatty acids, and zinc. In addition, vitamin D and iodine should not be overlooked. “The inclusion of fortified plant-based foods, such as fortified plant-based milks, cereals and nutritional yeast, is critical. Balancing meals with a variety of whole foods such as legumes, nuts, seeds, whole grains, fruits and vegetables provides a nutrient-dense diet,” says Dt Nilima Bisht, Head of Clinical Nutrition, Dietetics at Paras Health. Fruit and fortified foods or supplements for certain nutrients, such as vitamins B12 and D, round out the plan. Variety is the key to preventing nutrient deficiencies. Fortified means ingredients to which useful substances have been added. For example: adding vitamin D to milk.
