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February 13, 2020 4:42 pm
Thinking of going vegan? What you need to know first
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(CNN)Adopting a vegan diet has grown increasingly mainstream in recent years.
The consumer shift to plant-based alternatives has changed fast food and grocery options, as Impossible Burger and Beyond Meat have become massive companies capitalizing on the trend. According to a 2017 study, as many as 6% of US consumers say they are vegan, compared to just 1% in 2014.
"I chose to follow a vegan diet partly for environmental reasons and partly for health reasons," said Rebecca Roitman, a nutritional sciences major at Cornell University.
"Years ago, it wasn't mainstream, but more and more people are going the vegan route," said Amy Kimberlain, a registered dietitian who has counseled many clients who want to convert to vegan eating.
Like Roitman, many choose to go vegan for its health benefits. In fact, studies have found that similar to vegetarian diets, vegan diets have a lower risk of many chronic diseases, such as heart disease, type 2 diabetes, obesity and cancer, according to Sharon Palmer, a registered dietitian nutritionist and plant-based food and sustainability expert. Another main motivation is the fact that vegans have the lowest impact on the environment, according to Palmer. And yet others simply wish to follow a vegan lifestyle for ethical reasons.
And vegans are getting good celebrity press. Natalie Portman, Zac Efron, Ariana Grande, Sir Paul McCartney, Madonna, Alicia Silverstone and James Cameron follow a vegan diet. Jennifer Lopez, Meghan Markle and Bill Clinton have all incorporated vegan eating into their lives. And Arnold Schwarzenegger, who says he's "99% vegan," co-produced the popular Netflix film "Game Changers" on vegan athleticism along with Cameron and Jackie Chan. Professional vegan athletes include Serena Williams and David Carter, the NFL defensive lineman known as "The 300 Pound Vegan."
Of course, rich and famous vegans have professional help to keep them on track and healthy (as there are plenty of unhealthy vegan foods). So educating yourself about how to successfully go vegan is key if you don't have a private chef and trainer.
While vegan eating certainly has its benefits, the choice comes with some considerations too. Before you jump on the vegan bandwagon, here are five things worth noting.
A vegan diet is more than simply a "plant-based" diet
A vegan diet is much more stringent than flexitarian eating, or even vegetarianism. In fact, a vegan diet is 100% plant-based, meaning it's devoid of all animal foods, including dairy (cheese, yogurt, milk, cream, butter); eggs; meat, poultry or seafood; and for many, honey, explained Palmer.
A vegetarian diet excludes all animal flesh (meat, poultry, seafood) but allows for dairy, eggs and honey. Flexitarian eaters focus on plant-based foods but may still include animal-based foods in limited amounts, including meat, poultry and fish, as well as dairy and eggs.
Though some people, including food bloggers, may use the terms "plant-based" and "vegan" interchangeably, plant-based is an "umbrella term" and does not equate to being vegan, added Kimberlain, who is also a national spokesperson for the Academy of Nutrition and Dietetics. For example, while all vegans are plant-based, not all plant-based eaters are necessarily vegan. "Plant-based eaters may have a small portion of cheese or other animal protein," Kimberlain said.
You'll need to get creative with cooking
Cooking on a vegan diet may be a challenge at first, but there are lots of creative ways to use vegan substitutes. You can use tofu in place of meat in stir-fries and casseroles, and use extra virgin olive oil instead of butter in sautéing, Palmer advised. She also likes to replace dairy cheese with cashew cheese made by soaking and pureeing cashews with some seasonings. And using mushrooms in recipes can provide an umami savory taste.
Kimberlain likes using a "flax egg" for baked goods -- that's one tablespoon of flaxseed meal mixed with three tablespoons of water, "until it binds like an egg." Another ingredient she uses is agar, in place of gelatin, which gives a jelly-like texture similar to custard for tarts. And aquafaba, the liquid from chickpeas, can mimic the properties of egg whites and can be used for a meringue or a mousse.
You'll need to get vegan restaurant savvy
"It's always a good idea to check out the menu online before dining out and even call the restaurant beforehand to make sure there are [vegan] options," Palmer advised.
Restaurants will often indicate with a "v" or a leaf that a menu item is vegan, but be sure to ask questions. "A risotto made with parmesan cheese and chicken broth is not vegan," Kimberlain cautioned. "And if you are going for [a] veggie burrito, ask for guacamole instead of sour cream and cheese."
You can also simply ask the server to take off the cheese on many classic restaurant items, such as veggie burgers, veggie pizza, pasta with tomato sauce, vegetable fajitas, and bean tacos or burritos, Palmer advised.
Apps such as HappyCow or Vegman can help you locate vegan restaurants nearby.
It may be challenging to meet some nutrient needs
"It takes actual planning to ensure nutritional adequacy on a vegan diet," Kimberlain said.
For example, because the digestibility of protein is decreased on a vegan diet, plant protein needs are slightly higher for vegans than for those eating animal foods, Kimberlain explained. That's why it's crucial to include a protein source at every meal -- such as tofu, beans, tempeh, nuts and seeds -- even at breakfast.
"A person may be eating oatmeal with plant-based milk and fruit for breakfast, and I'll ask them to add hemp seeds, flax seeds or chia seeds, or even a nut butter like peanut butter," Kimberlain said. Not only does this boost protein; it keeps you fuller longer and adds in healthy fats.
Additionally, soy milk is generally a higher protein choice than, say, almond or cashew milk, though some plant milks may be fortified with pea protein.
Calcium is another nutrient of concern for vegan diets, though it can be consumed from plant calcium sources such as tofu, almonds, kale and broccoli, Palmer explained. It's also important to check that plant milks, like soy milk for example, and yogurts are fortified with calcium, as well as vitamin D. "Some of the alternative milks are not fortified with calcium or vitamin D -- and the same is true for plant-based yogurts, like those made from soy, coconut or almonds," Kimberlain said.
"While it's great that there are alternative products available for those switching to a more vegan diet, it's important to look for the fortification of calcium and vitamin D in these products," she added. Vitamin D can also be found in mushrooms exposed to sunlight, fortified orange juice and sunlight exposure, according to Palmer.
Because omega-3 rich fish is omitted on vegan diets, omega-3 fatty acids must be obtained from plant sources such as walnuts, flaxseeds, hemp, chia and algae supplements. And iron and zinc are other key minerals that can be tricky to obtain on vegan diets. "Plant-based iron has lower bioavailability so needs are higher," Kimberlain explained. Lentil soup and nut butters are good sources of plant-based iron. Nuts, grains and soy foods can also provide zinc.
But vitamin B12, which naturally originates from animal sources only, is another story. "B12 must be supplemented in the vegan diet," Palmer said.
"If you are vegetarian, you get B12 from eggs. But for someone who is vegan, this is the one nutrient that I would recommend to supplement with," agreed Kimberlain.
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It's also wise to get your blood tested to ensure adequate blood levels of vitamins and minerals. "I have been vegan for almost five years now, and I make sure to get my blood tested regularly to make sure I am not at risk for any nutrient deficiencies," Roitman added.
It may take time
Going vegan is a process, not something that happens overnight. Though you may be excited to get started on this new eating style, it's wise to keep your expectations in check.
"It can take anywhere from three to six months to fully convert to vegan," Kimberlain said.
Making one change at a time, however -- like going vegan for breakfast, then moving on to lunch once you've mastered the morning meal -- can feel much less overwhelming, she added.
January 15, 2022 6:34 pm
I have mixed feelings about vegan diets. I do think there are some benefits to going vegan because of course we know that dairy isn't great for the skin. However, I have some family members who are vegan and have dropped a ton of weight but after watching them eat a meal they hardly eat anything because they have limited their options. My sister was vegetarian for a long time and cut out most animal products and ended up under weight and always tired. She started eating dairy and chicken again and said she feels way better. I think food is all about a balance and if you're vegan you have to either be a chef, have a ton of time and be okay with getting really creative with your meals!
January 25, 2022 10:18 pm
I would love to be vegan, but I don't think I'm that disciplined! I would actually like to try a vegetarian diet, at least! I've read, several times, people say that it is the best decision they have ever made and that it has drastically changed their skin and energy levels. My 11 year old step daughter is a (new) vegetarian, she plans to be a veterinarian and has a deep love for animals. I definitely understand why she wants to be a vegetarian, but she has always been a picky eater! Now that she is a vegetarian and still a picky eater, it has been extremely hard to make sure she is getting all the vitamins, protein and healthy fats that she needs. I worry about her diet a lot, she is so tiny! Being a parent of a vegetarian requires patience, a lot of time dedicated to research and trial and error!
ALSO, I have actually seen an episode of Netflix's Game Changers and it is super interesting! A lot of the test results were shocking to me and my husband!
January 30, 2022 3:33 pm
@laurenjohnsoniectskin-com We also have noticed some behavior changes in our Daughter since she became a vegetarian. She seems to have less energy and less motivation to do things. We have to encourage her to try different foods and eat healthy fats. I did end up giving her a tablespoon penut butter with breakfast just to fit that healthy fat into her diet. She would live off of mac n cheese and vegetarian lasagna if we let her!
February 5, 2022 5:05 pm
My boyfriend and I were vegan for about a year and he really dropped the weight. You could see his rip cage and he barely had any energy to do stuff like muscle training. I was fine doing it, I have always experienced really bad headaches, but having a vegan diet never effected that. Eventually, my boyfriend had to get back to eating meat due to the fact that he plays paintball and did not have a lot of energy being vegan. It is not for everyone and you have to make sure you are getting your essential vitamins (like B12) in. We personally felt a lot better going back to eating meat and just reducing our dairy intake.
March 27, 2022 7:12 pm
@tristasensemaniectskin-com Well I can relate to your daughter because I could live off of mac and cheese and lasagna too LOL
It is hard but important to make sure to get all your essential vitamins in if not eating any animal product but I understand why people choose to become vegetarian or vegan. I get really sad when I see how the animals are treated and i get kind of nauseous when I eat certain meats but I'm just not disciplined enough to cut out meat.
March 29, 2023 7:45 pm
I tried a vegan diet because a lot of foods tend to make me feel sick, especially meat. It was difficult to stay on track, but It made me feel a lot better throughout the day when I did this diet. I didn't continue it for more than a month but I would love to try it again, I will just need to keep up with my vitamins.
March 29, 2023 7:49 pm
@sydneymissaleiectskin-com One of my main reasons for trying a vegan diet was because of my very frequent headaches. I did realize the less I ate red meat I would have less migraines, but later I found that my diet wasn't my main problem.
March 29, 2023 7:55 pm
@laurenjohnsoniectskin-com I agree that diet is all about balance to get the energy and vitamins you need, and that can look different for everyone. You definitely have to come up with some good meals. Food choices can be limited, and I personally hate feeling like I am eating the same thing every day
April 2, 2023 1:46 pm
I have not tried going vegan but I have thought about it multiple times. I do feel like if I go vegan I will have a limited amount of foods to choose from. I do like eating meat but sometimes after I eat certain meat it makes me feel sick.
April 2, 2023 1:55 pm
@sydneymissaleiectskin-com I am already a petite person and already have a hard time gaining/maintaining my weight so I do feel like if I switched to being a vegan it would be really hard for me with my weight.
April 2, 2023 2:00 pm
@laurenjohnsoniectskin-com I agree that you have to be more creative with meals since you are only limited to certain amounts of food.
April 21, 2023 3:19 am
I wouldn't consider changing my entire diet routine to go fully vegan. I know a lot of people that changed their entire diet like this and dropped so much weight in an unhealthy way. I think keeping a balance between meat and veggies is good.
April 21, 2023 3:22 am
@tristasensemaniectskin-com I cannot imagine the stress you're going through as a parent, it's definitely not easy changing a child's entire diet
May 11, 2023 4:27 pm
Vegan diets are very situational, as they can affect people completely differently. I personally don't think I could ever be a vegan because I simply enjoy eating too much and don't think I would be able to change my entire diet. Vegan diets can be really good for people struggling with conditions like inflammation or headaches, but it can also cause some peoples' bodies to stop functioning correctly due to a lack of nutrients.
May 11, 2023 4:30 pm
@sydneymissaleiectskin-com I think a lot of people don't realize that changing your diet drastically after always eating a certain way can really affect the body. Some people's bodies may respond well and they are able to maintain being vegan, while some people notice a lot of fatigue and energy loss after becoming vegan.
June 16, 2023 9:36 pm
going vegan is a super beneficial diet anyone can benefit from, but in my opinion going full vegan can keep someone from getting the balance and nutrients one might need from other foods.
June 16, 2023 9:47 pm
i agree with the article that getting your blood tested is adequate to ensure levels of vitamins and minerals are balanced
January 25, 2024 12:49 pm
I personally would not go on a vegan diet, but I can see why other people would along with the benefits and according to their own beleifs.
January 25, 2024 12:50 pm
@sydneyhurdleiectskin-com I agree, I think they could take capsules and vitamins. However In my opinion the best way to obtain those vitamins is through food.
January 25, 2024 12:52 pm
@sydneymissaleiectskin-com I think different people with different lifestyles and habits will react differently to this diet.
January 26, 2024 10:18 pm
The vegan diet has become much more popular in the last decade since people are not only looking to become healthier but also it seems like more people are fighting more for animal rights. Veganism is a lifestyle that takes a lot of getting used to but I commend those who do it in a healthy way.
January 26, 2024 10:20 pm
@sydneyhurdleiectskin-com I agree. I think back to earlier this year when an influencer passed away. She was following a raw vegan diet and her mother had told her she was concerned because she looked extremely slim and sick. Just days earlier, her mother had told her this and she said she was fine. She passed and it turns out she was malnourished.
January 26, 2024 10:23 pm
@karyssamarleriectskin-com I have heard great things about vegan diets. It can help in losing weight and detoxing the body. Some years ago, I wanted to lose 10lbs and somebody recommended going vegeterian (not vegan) for a month. I lost the weight and then some. However, I felt tired all the time. It was really hard to maintain but my skin looked so healthy.
