Merely following any vegan diet does not necessarily offer you the much-celebrated benefits of veganism and that could be due to the lack of proper diet planning. Like any diet, a vegan diet can be regarded as healthy only if it has all the necessary nutrients.
In this article, we explore the reasons why some people complain of their vegan diet not offering the expected benefits.
Eating Less Than The Required Amount Of Food
The health benefits of veganism are attributed more to the inclusion of nutritious plant foods than the exclusion of animal foods. Eliminating animal foods without finding suitable plant-based substitutes will lead to nutrient deficiencies and can affect your health adversely. It is not veganism that is to blame here.
Not Including The Right Foods In Your Diet
The vegan way of life requires a substitution mindset and not an elimination mindset. Find suitable plant-protein sources to replace animal protein foods and replace animal milk with calcium-fortified vegan milk. In short, find appropriate vegan versions for all nutritious animal foods.
Legumes, nuts, seeds, and soy products are rich sources of plant protein. If you previously got omega-3 fatty acids from fish, you should now include chia, hemp and flax seeds in your diet. You might also have to consider taking a DHA supplement.
Similarly, seafood is the major source of iodine and when you go vegan, ensure that you use enough iodized salt to avoid iodine deficiency.
Lack Of Adequate Planning
Although preparing nutritious vegan meals doesn’t require spending too many hours in the kitchen, some level of planning is still necessary to ensure that your meals are nutritious and tasty at the same time.
Planning is particularly important when traveling because you cannot be sure if you can have a vegan meal option at the places you visit. Veganism has gained immense popularity and now you can get vegan alternatives even at regular grocery stores.
Excluding Dietary Supplements
A vegan diet may sometimes be low in some nutrients like calcium, vitamin B12, Vitamin D, etc and to compensate for that you will have to take supplements. Vitamin D and vitamin B12 are two common nutrients that vegans mostly require supplementation for.
If you think that your vegan diet has failed, do not assume that all vegan diets are ineffective. No diet is going to work as you expect if it isn’t planned properly.