Transitioning to a Vegan Lifestyle: A Primer for Newcomers
A shift towards plant-based diets is gaining popularity, and one such choice is veganism. But what exactly does it mean to live a vegan lifestyle, and how can one make a successful transition?
Understanding Veganism
At its core, veganism is more than just a meatless diet. It is a commitment to eating whole foods and using "food as fuel." This lifestyle choice means avoiding meat, poultry, fish, eggs, dairy, and any animal products. However, veganism does not have to be defined by what it excludes but can be described by the various vegan food options available.
A robust vegan food list includes plant proteins, vegetables, fruits, starches, milk and dairy alternatives, oils and fats, and it's important to avoid highly processed foods. Familiar options like broccoli, apples, and whole-wheat pancakes coexist with new ones such as tempeh and seitan.
Transitioning to Veganism
Making a switch to a vegan diet can be an adjustment, and a step-by-step transition is recommended for an easier adaptation. It may be necessary to take a step out of the norm to get the necessary nutrients, but with planning, there are many choices available. Some people prefer a gradual approach, eliminating one thing at a time, while others choose to go vegan "cold turkey."
Nutritional Considerations
A vegan diet requires careful planning to meet all nutrient needs, particularly protein, iron, omega-3 fatty acids, calcium, and B vitamins. Foods like flaxseed, walnuts, chia seeds, pumpkin seeds, edamame, and fortified milk alternatives can help boost these nutrients in a vegan diet. Iron absorption in the body is less efficient from plant sources, so pairing plant sources of iron with vitamin C foods can increase absorption. B12 is crucial for various bodily functions and can be in short supply in a vegan diet, but fortified breakfast cereals, soy foods, tofu, soy milk, multivitamins, nori, and nutritional yeast can help meet B12 needs.
The Health Benefits of Veganism
Veganism is often associated with a healthier lifestyle when based on whole, plant-based foods. It can provide the benefits of a vegetarian diet, such as lower risks of heart disease, diabetes, and certain cancers. Veganism can also support bone health by increasing calcium intake through fortified milks and dark, leafy green vegetables.
Types of Vegan and Vegetarian Diets
There are different types of vegans, such as basic vegans, raw vegans, and ostrovegans. The main types of vegetarian diets differ primarily by their inclusion or exclusion of animal products such as dairy, eggs, and meat. The main types are vegan, lacto-vegetarian, ovo-vegetarian, lacto-ovo vegetarian, and flexitarian (semi-vegetarian).
In summary, the vegan diet is the strictest form of vegetarianism, avoiding all animal products, while other vegetarian diets allow varying animal-derived foods like dairy and eggs. Flexitarians maintain a mostly vegetarian pattern but allow occasional animal products.
[1] American Dietetic Association. Position of the American Dietetic Association: vegetarian diets. J Am Diet Assoc. 2009;109(7):1266-1282. [2] Dietitians of Canada. Position statement: vegetarian diets. Contemporary Nutrition. 2007; 29: 1-13. [3] Academy of Nutrition and Dietetics. Vegetarian diets. Position of the Academy of Nutrition and Dietetics: Executive Summary. J Acad Nutr Diet. 2016;116(12):1970-1980. [4] Dietitians of Canada and the American Dietetic Association. Position stand: vegetarian diets. Canadian Journal of Dietetic Practice and Research. 2003;64(6):207-210.
- A vegan lifestyle, more than just a meatless diet, is about choosing whole foods and using them as fuel, avoiding not only meat, poultry, and dairy but also eggs and other animal products.
- When transitioning to a vegan diet, it's advisable to take a step-by-step approach, eliminating items from the diet one at a time or going vegan "cold turkey," depending on personal preference.
- A balanced vegan diet requires careful planning to meet all nutrient needs, focusing on plant proteins, vegetables, fruits, starches, and milk and dairy alternatives, while avoiding highly processed foods.
- Adopting a vegan lifestyle may promote a healthier lifestyle as it is often associated with a lower risk of heart disease, diabetes, and certain cancers, as well as supporting bone health through increased calcium intake from sources like fortified milks and dark, leafy green vegetables.
