World Vegan Month: Nutritionists bust myths surrounding vegan diets

November is observed asWorld Vegan Month every year Although veganism has seen an upwards trend in recent years several questions surrounding the nutritional aspect of a plantbased diet remain How does one get enough protein Will a vegan diet lead to vitamin deficiencies We asked celebrity fitness and nutrition expert Dr Siddhant Bhargava to bust myths and answer frequently asked questions about vegan dietsA vegan diet is associated with several health benefits such as low cholesterol What are the most common benefits and what is the reason behind thisFrom losing weight to maintaining heart health and providing protection against type 2 diabetes a vegan diet has several benefits It leads to a higher daily intake of essential nutrients and vitamins such as potassium folate magnesium and vitamins A C and E In addition several studies suggest that vegan diets offer antioxidants fibre and beneficial plant compounds Moreover vegan diets help lower blood sugar levels decrease the risk of diabetes complications and improve kidney functionCan a plantbased diet provide enough omega3 fatty acids and Vitamin B12Plantbased foods do not provide vitamin B12 therefore it is advisable that vegans must find alternative sources of vitamin B12 to remain in the best health Further though vegan diets appear to be higher in iron our bodies cannot absorb it as it is not as bioavailable as the form found in animal foods When it comes to omega3 fatty acid it is readily available in foods such as flaxseeds chia seeds walnuts seaweed etc Further green leafy vegetables including beans also contain small amounts of omega3 fatty acidA slow transition is the best way to switch to vegan diets according to Dr Siddhant Bhargava Photo courtesy Dr Siddhant BhargavaThe most common concern among people is getting enough protein on a vegan diet Which are the most nutritionally beneficial sources of proteinWith vegan diets you can get enough protein And the good news is that vegan protein sources are delicious and easy to prepare A comprehensive vegan protein source includes nuts and seeds like walnuts cashews chia seeds and a couple of others legumes such as pinto beans chickpeas and black beans soy products and vegan meats like tempeh and tofu grains such as brown rice quinoa millet etc In addition fruit and vegetables such as broccoli sweet potatoes spinach banana and guava provide you with enough proteinWhile transitioning to a vegan diet should one do it gradually by swapping a few foods or reducing meat consumption as the body adapts or is it better to make the transition all at onceA slow transition is the best way to switch to vegan diets Allowing your body enough time to shift to a plantbased diet will let you examine how your body reacts to the changes Start by eating vegan meals at least once a day and then gradually increase itCan a plantbased diet support an active and athletic lifestyle Is there an impact on energy levelsA plantbased diet supports an active and athletic lifestyle as they contain a significant portion of complex carbohydrates A vegan diet helps an athlete have a long more stable and constant supply of energy all day longAre there any specific nutritional deficiencies that one can keep an eye out forA plantbased diet may lead to minerals such as calcium zinc and iodine deficiencies Iodine deficiency especially is common among vegans leading to acquired hypothyroidism Therefore including iodised salt and sea vegetables containing multiple essential minerals is recommendedNow that wersquove answered the most important questions surrounding a plant based diet Dr Rohini Patil MBBS Nutritionist and CEO of Nutracy Lifestyle lists easy tips for those who wish to adopt a vegan dietHave enough vegetablesVegetables should be the largest portion compared to other items in your meals Vegetables are fibrous and full of minerals and vitamins like A and K They are likely to keep your calories in check as fibre helps you feel more satiatedLook out for calciumPeople may fall nutrient deficient in the meal as vegan diet lacks calcium which is required for the formation of bone muscle contraction and other essential functions While following a vegan diet make sure that you get enough calcium Have dark green leafy greens nuts orange juice and soy products as they consist of enough calciumEat variety of foodsIt is important to have a variety of foods daily and not have the same meals everyday Try adding green leafy veggies which are a great source of vitamins like A C and K alongside beans which will provide you with enough protein and fibreChoose whole grainsChoose whole grains rather than refined grains as whole grains add iron and vitamins B for a balanced vegan dietExplore different plant proteinsReplace cow and buffalo milk with soy or almond milk and replace paneer with tofuAlso ReadLiving on the veg A beginners guide to veganuary