Recently, there has been a noticeable shift in eating patterns, as people increasingly adopt a plant-based diet. A recent Statista Consumer Insights report found that four out of ten Indians now follow a meat-free or vegan diet.
Singer Arjun Kanunga spoke about the fact that he was diagnosed with acute kidney disease. Speaking about his road to recovery, Kanunga said that doctors suggested an unexpected remedy – a six-month vegan diet. “A vegan diet helped me heal my kidneys and lower my blood creatine,” he told us.
In the past, celebrities such as American singer Billie Eilish and actor Rich Chadha have also spoken publicly about how veganism has changed their health, energy levels and mental state. In addition, independent studies have shown that dietary changes have helped reduce the risk of high blood pressure, relieve arthritis, and improve overall body function. But is a vegan diet right for you? This World Vegan Month, here’s what you need to know before switching to a plant-based diet.
What you should know
According to Prashanth Viswanath, India director of the non-profit Veganuary, one of the common mistakes people make when starting a vegan diet is thinking it’s all about the fake meat. “It’s surprisingly easy to eat vegan in India, thanks to our local fruits, vegetables, legumes and grains,” he shares, adding, “The diversity of Indian cuisine means there are many naturally vegan dishes.”
Making the transition can seem overwhelming, but it’s totally manageable by staying informed. Going vegan can be challenging, but manageable with planning. Stockpiling can go a long way in your plant-based journey, and Vishwanath advises making simple substitutions, such as swapping paneer for tofu for familiarity, as you explore new flavors.
Nutritional balance is also important. Dr Debyani Banerjee, head of diet at PSRI Hospital, warns: “Plant-based foods are lower in calories than animal-based foods, so it’s important to include options such as nuts, seeds and whole grains to meet energy needs,” advises she To make sure your new vegan diet is well-balanced, look for ways to get essential nutrients like vitamin B12 (enriched cereals, plant-based milk, tempeh and blueberries), vitamin D (tofu, mushrooms) and omega-3 fatty acids (chia seeds, walnuts and flax seeds).
Plan it right
“A vegan diet, when well-planned, is rich in vitamins, minerals, phytochemicals, and antioxidants,” reports Dr. Banerjee, noting, “A vegan diet helps control total lipid levels, including lowering triglycerides, a type of fat associated with increased risk heart disease”.
Intrigued but still not sure where to start? Vishwanath has an interesting suggestion: explore online communities and physical spaces for people trying veganism. “Join groups for support, tips, tricks and recipe ideas to make vegan eating fun and easy. You can even visit the snack bars, buffets and vegan markets that happen in many cities,” he says.
