How to switch to a Vegan or Vegetarian Diet
In today's world, there is a booming call for people to become vegetarians. Aside from the unregulated killings of animals for food, numerous studies have shown that adopting this lifestyle offers health benefits beyond imagination (1, 2). Firstly, what does it means to be a vegetarian?
What is a Vegetarian?
In a simple form, vegetarians are people who do not eat meat, fish, and any by-products from animal slaughter. They don’t eat foods produced using processing aids from slaughter (3). However, there are types and variations of a vegetarian diet. For instance, some vegetarians choose not to eat eggs and dairy products, while some choose to eat them.
Maybe you recently feel inspired to become a vegetarian or you heard that being one allows you to live a healthier lifestyle or help you to lose some extra pounds.
Regardless of your reasons, the fact is that adopting a vegetarian or vegan diet can be a healthy way to eat.
As a mixed eater considering switching to a veggie diet, starting as a vegetarian can be confusing. Without the proper guide, it can be challenging to decide how to eat a balanced diet and other assumptions that run through your mind, or even information you find on the internet about the veggie lifestyle.
Most people often struggle with understanding the difference between vegan and vegetarian diets. It’s not just a struggle but a debate among the population. Below are basic foundation on the difference between vegan and vegetarian diets.
Difference between vegan and vegetarian diets
The vegetarian diet only excludes meat, poultry, fish, and seafood, while the vegan diet is stricter vegetarian. This diet excludes meat and animal products, such as meat, poultry, fish, dairy, seafood, and eggs.
Vegetarians
Vegetarians do not eat meat but are flexible and consume eggs, cheese, milk, and many other products made from animals. One thing is, they do not eat meat. Other products they eat include honey, gelatin, white sugar, and collagen.
Vegans
Vegans are those who do not eat animal products of any form. They do not eat eggs or take dairy, fish oils, and every other product derived from animals. They also abstain from taking honey, collagen, white sugar, and gelatin. They ensure that they do not use animal products on their body either through cosmetics, clothing, or other things in their lives (4).
Essential Guides to starting as a Vegetarian
When you have your meal filled with vegetables, fruits, legumes, and whole grains, you will need a well-planned diet calendar to ensure you don't miss out on some essential nutrients, and some might even end up eating different vegan processed foods.
So what are the essential things you need to know when you are starting as a vegan or vegetarian?
Make vegetables the add-on for your meals
Starting can be tricky, so one of the best ways to start is by adding vegetables to all your meals. Instead of thinking about what you might be missing when feeding more plant-based food, you should think about what you will get when eating a plant-based source.
Meals loaded with vegetables are nourishing and rich in vitamins like A and K; and minerals like potassium. They are also high in fiber which helps you keep your calories in check. Therefore start with a meal packed with vegetables; it will make things easier for you, and it's a good step forward in your vegetarian journey.
Try a variety of food
Getting all the nutrients you need is a significant concern for most people when starting as a vegetarian. It’s common knowledge that you need to eat a balanced diet. And it is not too hard to get your nutrients from vegetables.
For instance, you can get protein and fiber from beans, and you can get vitamins from leafy greens- the leaves are a great source of vitamin A, C, and K. Tomatoes are great for a healthy heart because it contains lycopene (5). Blueberries contain brain-boosting compounds called anthocyanins. Also, sweet potatoes are suitable for the eye because they are high in Vitamin A.
Whole grains are excellent
Whole grains are an incredible source of iron and vitamin B for any vegan or vegetarian. Swap refined grains for whole grains because the extra fiber from the whole grains is filling and help you lose weight.
Plant-based protein
Animal-based sources of protein are generally high in unhealthy saturated fat (6). However, plant-based protein derived from great vegan sources is tofu, tempeh, and edamame, also known as soybeans, lentils, beans, and chickpeas. You can also get proteins from nuts like walnuts, and seeds, like sunflower and pumpkin seeds.
Don't make assumptions that a vegan diet is healthier
The common idea is that all vegan diet is healthy. This opinion is the wrong one. For instance, vegan cookies are not good for your waistline, just like regular cookies. Also, garlic bread made from vegan margarine is not healthier for your heart than bread with regular butter.
Therefore indulging in vegan treats is acceptable; however, don't assume that every vegan food is healthy just because they are vegan.
Be aware of Omega 3s
Omega 3 is essential for a healthy brain and eyes and also crucial for a healthy heart (7). Omega-3s are primarily found in fish like salmon, although they can be made in our body in small amounts from alpha lipoic acid (ALA).
Plant-based sources of Omega 3 are flaxseed, canola oil, and soy. Most importantly, be conscious of getting this nutrient.
Vitamin D is important
Experts suggest that we need closer to 1500 IU, and while we can get Vitamin D from the sun through synthesizing with our skin, we need more to hit the required daily intake. Excellent sources of this vitamin are; mushrooms exposed to UV light, fortified non-dairy milk like soy or almond milk, and orange juice.
Vegan or not, we may need supplements to be able to hit the required numbers.
Irons are essential
As a vegetarian, you can still get your irons from beans and legumes, including leafy greens. Although iron from the plant source is not easily absorbed as it is from meat and chicken. Hence eating iron-rich foods and vitamin C-rich meals help boost absorption.
Vitamin-B12
Vitamin B12 helps converts food into energy in the body and helps the brain function. It is found mainly in animal food, like fish, meat, egg, and dairy foods. If you are trying to go vegan, you can get B-12 from fortified cereal and energy bars and consult your doctor about taking a supplement.
The above-listed points are essential for anyone trying to become a vegan or vegetarian, and it is crucial to keep them in mind. It will give you a solid background on what you need to be conscious of when switching. It is important to understand the diet plans you wish to adopt in your meal.
By: Damilola Elewa
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