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In recent times, dietary patterns have changed significantly, as people increasingly adopt plant-based diets. A recent report by Statista Consumer Insights found that four in ten Indians now consume a meat-free or vegetarian diet.
Singer Arjun Kanungo revealed about suffering from serious kidney disease. Speaking about his road to recovery, Kanungo revealed that doctors suggested an unexpected solution – a six-month vegetarian diet. “The vegetarian diet helped heal my kidneys and reduce the creatine levels in my blood,” he told us.
In the past, celebs like American singer Billie Eilish and actor Richa Chadha have also publicly shared how vegetarianism has transformed their health, energy levels and mental state. Additionally, independent studies have shown that making dietary changes has helped reduce the risk of high blood pressure, reduce arthritis, and improve overall physical function. But is a vegetarian diet right for you? This World Vegan Month, here’s what you need to know before going plant-based.
what you should Know
According to Prashant Vishwanath, India director of non-profit Veganuary, a common mistake people make when starting a vegan diet is thinking it’s all about fake meat. “Eating vegetarian in India is surprisingly easy, thanks to our native fruits, vegetables, pulses and grains,” he shares, “The diversity of Indian cuisine means that there are naturally many vegetarian dishes.”
Making change may seem daunting, but it is completely manageable by staying informed. The transition to vegetarianism can be challenging but can be managed with planning. Stocking up on your own can help tremendously on your plant-based journey and Vishwanath recommends making easy swaps like replacing cheese with tofu to gain familiarity when discovering new flavors.
Nutritional balance is also important. “Plant-based foods tend to be lower in calories than animal products, so include options like nuts, seeds and whole grains to meet energy needs,” cautions Dr. Debjani Banerjee, head of dietetics at PSRI Hospital. It’s important to do,” she advises. To make sure your new vegan diet is well-balanced, include foods like vitamin B12 (fortified cereals, plant milk, tempeh and blueberries), vitamin D (tofu, mushrooms) and omega-3 fatty acids (chia seeds). Look for ways to supplement essential nutrients. , walnuts and flaxseeds).
plan it right
“A vegetarian diet, when well planned, is rich in vitamins, minerals, phytochemicals and antioxidants,” explains Dr. Banerjee and adds, “A vegetarian diet can help control overall lipid levels, including reducing triglycerides.” Helps – a type of fat that is associated with an increased risk of heart disease.
Curious but still unsure where to start? Vishwanath has an interesting suggestion: exploring online communities and physical locations for people looking to try veganism. “Join groups to get support, tips, advice and recipe ideas to make eating vegan fun and easy. You can also look forward to the potlucks, buffets and vegetarian markets that take place in many cities,” he says.
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