What to consider before going vegan
Find out if this strict plant-based diet is for you
Text: Sam Y.
If you’re thinking of going vegan, you’ve probably considered all the pros and cons of making the switch –– and indeed, the pay offs of plant-based living are plentiful. “Reasons to turn to veganism include reducing environmental impact, promoting ethical animal husbandry, better health, a lower risk of cancer and lower cholesterol levels,” confirms Dr Sigrid Grobys, in-house Naturopath and Nutritionist at COMO Shambhala.
No wonder then, that PETA Asia declared Singapore the second most vegan-friendly city in the region, just losing out to Taiwan’s capital, Taipei. With a growing local knowledge about ethical eating, a desire for a healthy lifestyle and a marked development in the quality of the vegan foods available, it’s a viable lifestyle choice. But what should you consider before making this dietary change? Here’s a check list of points to consider before you start:
The need for supplements
A vegan diet requires a fair amount of attention to nutrient adequacy. Your levels of iron, vitamin B12 and zinc can drop quickly if you’re not careful about ensuring a well-rounded meal plan. “Deficiencies aren’t impossible to avoid, but they are easy to slip into and difficult to surmount,” says Eve Persak, SuperNature’s Nutrition Advisor. This sentiment is echoed by Dr Sigrid. “Women in particular are at risk to low iron due to our menstruation cycles,” she says. To ensure this doesn’t happen to you, take supplements to support your plant-based diet, and make a point to go for regular blood tests with your doctor to make sure you aren’t missing out on any important nutrients.
Protein sources
Not consuming animal protein doesn’t mean you can be complacent about your own protein intake. Proteins are integral to our body, helping us to regulate several biological processes. A protein deficiency could result in several awful side effects such as brittle nails, thinning hair, loss of muscle mass, weak bones and a higher risk of infection. Be sure to do research on plant protein alternatives to include in your diet that will keep you fit and healthy. Some plant protein alternatives include seitan, tofu, soy milk, nut butters, quinoa and green peas.
The “unhealthy vegan”
While most people experience many health benefits by when sicking to a vegan diet, there is still such a thing as an “unhealthy vegan”. This can happen when people turn to a high-carb food due to limited options, especially when eating out. An unhealthy vegan diet can look like a lot of white bread, pasta, rice and a small side of vegetables,” says Dr Sigrid. “Many vegans, just like non-vegans, will also overindulge in processed sweet items or supposedly natural sugar sources like dates and maple syrup that sabotage their health-promoting efforts.” She suggests taking everything in moderation and including a selection of nuts, unprocessed grains, healthy fats and leafy vegetables into your meals.
Now where to start? Check out our top stores for healthful foods to start stocking up on your vegan supplies.
