Vegans all over the world have come together to celebrate and advocate for a vegan lifestyle on World Vegan Day (November 1). A vegan diet not only boasts of an ethical choice but also has multiple health benefits. We talk to nutritionists and chefs to know more about the vegan lifestyle, and how the transition to veganism can be smooth and hassle free.
HEALTH BENEFITS
Praveshh Gaur, founder and director of Srauta Wellness, says, “Each year, more and more people are opting for veganism, and for good reason.” He is of the opinion that there are many benefits that veganism brings with it including amazing health benefits, less stress on the environment, refrains brutality on animals, promotes efficient ways to use natural resources and the list goes on,” says Gaur.
He believes that every choice that people make, has an impact on health and the environment. “India is a diverse market, and the culture and eating habits differ in every community, religion, and region. Most of our foods are rich and usually involves meat, so it is hard to digest. Which is why, youngsters too are facing various health issues nowadays,” adds Gaur.
Dr Pramod Tripathi, founder of Freedom From Diabetes (FFD) — an organisation that works to educate, inspire and support diabetics to become free from insulin and tablets, believes that a plant-based diet can help diabetics stay off medicines. This type of diet consists of high fibre and foods rich in antioxidants, which aids weight loss, controls digestive problems such as acidity, relieves constipation due to acid reduction, boosts energy levels, reduces risk of heart diseases, reduces joint pain etc. More and more people have become aware of the benefits of a plant-based diet because of which they are willing to make the switch. Overall, a vegan diet is great for your health, vitality, mind, and also for the planet.
MAKING THE SWITCH
Nutritionist Juily Wagle says that the easiest way to make the switch is to start with smaller things. “We all start our day with a cup of tea or coffee. Eliminate the milk or opt for alternatives like coconut or almond milk which is readily available and even if it sounds weird, it does taste good,” she says.
There are lots of vegan options available in the market that are as tasty as their dairy counterparts. Peanut and rice curds are great substitutes for milk-based curds. “Vegan cheese and mayonnaise from cashews and vegan butters from peanut or other nut butters are equally tasty and readily available,” adds Wagle. She also says that instead of munching on snacks, have a good serving of fruits, nuts and seeds or even tofu instead of paneer.
FINDING A BALANCE
Delnaaz Chanduwadia, chief dietician, Jaslok Hospital and Research Centre, however, says that a number of reports show that people, who follow a vegan diet, may suffer from nutritional deficiencies. “The quality of protein that is found in meat or milk products will obviously be different than their plant-based counterparts because of which it is recommended that vegans find the right balance by incorporating foods that are rich in protein in adequate quantities in their meals throughout the day,” says Chanduwadi adding that there are several plant-based supplements available in the market which are safe to consume.
“The vegan movement has gained a lot of momentum, but it is equally important to follow the food pyramid and find appropriate substitutes with relevant amount of nutritional values,” she says. Even though a vegan diet helps reduce one’s carbon footprint, it is important to take care of health and nutrition by maintaining a good balance of proteins, vitamins and calcium.
WHO SAYS VEGAN MEALS AREN’T TASTY?
People often believe that plant-based food is boring because it lacks flavour. But this is not true. In a country like India where majority of the people consume vegetarian food on a daily basis, they surely know how to blend flavours and bring textures to a dish.
“Not just now but vegans in our country have always had a variety of options to choose from,” says Mona Naik, a home chef. Of course, there are more fancy options available now. Even a regular meat eater or a non-vegan cannot help but indulge in treats like Vegan Buddha Bowls, Vegan Brownies, Shakes and even Vegan Tacos. Naik points out that making tasty vegan meals is easier than you think. “Making tasty meals is about finding the right balance and substitutes. Replace the meat with a variety of mushrooms, or beans, which is also a good source of protein,” she says, adding that even cooking techniques like roasting, grilling and smoking can add various flavours and textures to the food.
Akshita Jain, TEDx speaker, holistic health expert and a qualified clinical cosmetologist, says that there is a huge misconception that plant-based foods are bland. “In fact, they are much more delicious and healthier than any of the traditional dairy-based recipes,” she says. Instead of the traditional butter, margarine or sugar, coconut sugar, jaggery or dates can be used. People can also use avocado as a healthy fat substitute or in some recipes like laddoos or chocolate balls, extra virgin coconut oil works well (traditionally these sweets are made with ghee or clarified butter, or dairy-based butter.
Jain personally loves Vegan Mac and Cheese and adds that more options are available nowadays when it comes to vegan meals. “Options are limitless when you begin to include foods that weren’t on your menu prior to adapting to this lifestyle, so it all comes down to experimenting,” says Jain. While growing up her grandmother used to make kheer and laddoo for the family. Now, Jain has been making the sweets with vegan ingredients, which brings a sense of warmth and childhood nostalgia, and of course, she can binge guilt free.
