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A dietary spin on ‘hippie’ culture, a heady on-trend lifestyle choice, a constantly buzzing word eventually becoming an option on almost every mainstream menu – vegetarianism as a concept and option, in the contemporary sense, is living millions of lives.
Now those not remotely familiar with the vegan scene might assume that it has reached a plateau – but every new way of life that has crawled out of the cracks of the internet is looking to establish itself as strongly as veganism, globally of course, but also in the Indian context.
In today’s digital age, all it takes is one reel to buy a product or get on board with a trend. And while it may seem devilish, the decision to change your entire eating style can also be traced back to a charming 30-second clip.
Today, November 1, is World Vegan Day – and so it’s as good a day as any to take the plunge into ethical food. But the real thing? Becoming vegetarian, especially in the Indian context, is actually not as effortless as your Instagram algorithm would have you believe. But then again, it’s not rocket science. We asked experts how to prepare for the impact.
Nutritional Details
The main Indian diet may already be heavy, but the vegetarian way of life can seem overwhelming at once. Dr Nisha Mandal, nutritionist at Motherhood Hospital, Gurgaon, says it’s important to balance meals as well as protein intake: “Indian diets are naturally rich in plant foods, but when people try to ‘go vegetarian’, they often focus on what they should eliminate rather than what they should include. The most common mistake is not planning their protein intake – eating more vegetables alone does not result in a balanced diet.” Without consciously including pulses, legumes, soy, tofu, nuts, seeds, or even fermented yogurt, the diet becomes excessively carbohydrate-heavy, leading to fatigue, constant hunger, and the feeling that vegetarianism is not filling up enough.
For those who want to do it all but are afraid of constantly disappointing your desi palette, Nisha says it’s as complicated as you make it: “Adopting a vegan lifestyle doesn’t require giving up traditional Indian flavors. Most of our daily meals are already plant-based or easily adapted. Simple swaps make the transition easier – swap ghee for cold-pressed oil, paneer for tofu, and dairy yogurt for peanut yogurt. Like replace it with plant-based curd, which offers a familiar texture and pleasant, nutritious taste. Everyday dishes like dal-rice, rajma, chickpeas, idli-sambar, stuffed paranthas, bajra upma and poha are either naturally vegetarian or require only a small change.
Now the market has, commendably, become quite accommodating to the dietary needs of people. That being said, not everything labeled as ‘vegetarian’ is generally healthy. Nisha says, “The plant-based market has exploded, and not all products are made with health in mind. Many vegan options are ultra-processed and loaded with emulsifiers, stabilizers, artificial flavors, and refined oils. The easiest rule is to read the ingredients list. If the product is made with recognizable ingredients — like nuts, grains, legumes, seeds, or fermented foods like peanut yogurt — it’s generally a cleaner, There is a more nutritious option. But if the label looks like a chemistry experiment with long chemical names or sugar and refined oils listed in the first few ingredients, it is more of a marketing ploy than a health food.
Don’t become a vegetarian if…
Many big decisions are often taken suddenly. But becoming vegetarian should ideally not be on that list. Dr. Sharvari Dabhade Dua of Dua Specialty Clinic cautions, “Before transition, one should get a basic health checkup done – especially CBC, Vitamin B12, Vitamin D, calcium, iron studies (serum ferritin), thyroid profile, and HbA1c if there is a family history of diabetes,” she adds, “Once the diet starts, one should take some supplements such as Vitamin D, Vitamin B12, Calcium, and Omega 3.”
Also, don’t expect your body to accept veganism as quickly as your mind or willpower. “It’s common to experience bloating, fatigue, or cravings in the first few weeks as your gut microbiome and metabolism adjust to the higher fiber intake and new eating patterns,” says Dr. Dua, who especially suggests staying hydrated with electrolytes. If symptoms like severe swelling and acidity still persist, it is advisable to consult a doctor.
Then, of course, there are some that aren’t as favorable for the Switch overall. She says, “A vegetarian diet may not be suitable for everyone, especially if one is already deficient in key nutrients or has digestive problems. Obviously, pregnant women, children and teens, the elderly, and people with chronic liver and kidney disease should avoid doing it.”
The bottom line – retaining vegan converts requires more than Instagram reels and willpower. But where there is a will there is a way!
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