Whatever the reasons why someone wants to become vegan are perfectly understandable. It is a decision that entails a change in lifestyle, which for those who have eaten meat all their lives are difficult as many do not know where to start. But whether you are considering adopting veganism or simply implementing a vegan diet, it is critical primarily to consider what nutrients we may lack.
If you read the first part of this article, it’s time to find out what other considerations you should have before becoming vegan.
5. Calcium is also essential.
If you eliminate milk and dairy products, calcium definitely deserves some consideration. Calcium is best known for its imperative role in the support and maintenance of bones, yet it is often necessary for proper nerve function and muscle contraction along with effective blood clotting.
Calcium supplementation deserves some thought, especially if you don’t get adequate intake from other calcium-containing sources, such as fortified tofu, green beans, spinach, bok choy, broccoli, and almonds.
6. There is a risk of vitamin D deficiency.
Foods that contain vitamin D include fatty fish, beef liver, cheese, and egg yolks. But like vitamin B12, vitamin D can strengthen grains along with dairy products and orange juice. Vitamin D deficiencies can include bone loss, as the mineral aids in the absorption of calcium for bone support and offers other established health benefits as well.
Interestingly, vitamin D can be obtained through adequate sunlight. Combining the risk factors of not getting direct sunlight (people with dark pigmented skin; people who are overweight and obese; women; elderly people; people who live in geographic locations with a darker or colder climate; inappropriate absorption fat; a sedentary lifestyle; and kidney disease) along with vegetarian or vegan diet practices increase the risk of vitamin D deficiency.
7. Plant-based protein sources are essential.
While the adoption of nutritious fruits and vegetables is encouraged, protein should not go unnoticed. Protein is a big concern when becoming vegan, as its properties are critical for maintaining muscle mass and other bodily functions. Valuable plant-based sources include tofu and tempeh, beans, nuts and seeds, quinoa, and lentils.
8. Be careful with soy.
Although research is inconclusive, soy continues to be of concern to many as high soy intake is hinted to compromise hormonal functions and instigate certain cancers. However, soy is a valuable plant protein and is recommended in its whole form, rather than being processed into products that are high in sodium and other preservatives.
This is because meat substitutes are often highly processed and loaded with sodium and preservatives, so read the labels carefully. The healthiest sources of soy are miso, tempeh, tofu, soy milk, and edamame.
9. Food labels are your new best friend.
Food labels basically tell the story of a food, including the nutritional breakdown and ingredients of a product. While some foods may promote themselves as a vegan-friendly source, exploring labels can help guide questionable items. And remember, just because a product can be “vegan” doesn’t mean it has the highest nutritional value.
For example, casein and whey, which come from milk, are present in many cereal bars, breads, and granola, while jellies are derived from meat. But if you do not want to think about it much, it is best to seek advice from a nutrition expert to identify which ingredients to avoid.
10. Get ahead of experimenting with recipes.
While a plethora of food options stop existing after the elimination of animal products, you can anticipate cravings or even the desire to stir up aromas. Have fun by experimenting with different recipes, using various plant-based protein sources, vibrant, nutrient-dense produce, and fibre-packed whole grains.
11. And the children? Is veganism safe for them?
Children can be healthy vegans since it is possible to provide all the necessary nutrients for growth and development without animal products. For this it is advisable that parents consult a nutrition expert, although they can also check vegan websites for a detailed guide on vegan diets for children of all ages, including babies, and they can also offer advice on what fortified foods and supplements may be needed for them.
12. Veganism can still be inexpensive.
It is not uncommon for people to say, “Eating healthy is more expensive”. While buying organic from a health food store may come at a higher price, it’s fine if you have the money for it. But becoming vegan in principle should be really cheap, so if you don’t have time to go to a health food store and read the labels, you can simply go back to basics. Eat fruits, vegetables, grains, nuts, and beans and you’ll be incredibly healthy, as well as saving money.
13. You can still eat out.
With many food groups and ingredients excluded from the diet, eating at restaurants can seem like a stressful task. But just as veganism is becoming more popular, so are vegan options making their way onto many restaurant menus. Even if your item of choice looks vegan, check with restaurant staff to make sure no animal products are used to prepare your food such as hidden butter or chicken broth.
14. It is difficult to find vegan options where I live. How can I keep a varied diet?
If you are lucky enough to have access to a garden or a plot, growing your own fruits and vegetables can be a great way to keep a vegan diet. You don’t need lots and lots of fancy ingredients, you can get some basic ingredients at your local store and cook thousands of delicacies.
ALFA