From indianexpress.com
While the benefits of a vegan diet are numerous, careful planning is essential for a healthy transition
Marking November as World Vegan Month, PETA India, on its website, shared the story of justice Chandrachud and his family’s dedication to compassionate living, linking veganism to Indian values. In a video by PETA, Chandrachud said, “What we eat, what we wear, how we think, how we deal with other individuals should be in a way which is consistent with the right to everyone’s dignity, whether it’s a human being, an animal or a bird. Our Constitution, for instance, says in Article 51A(g), which lays down the fundamental duties of every citizen, to have compassion for every living creature.”
If you’re considering transitioning to veganism, it’s essential to evaluate its health implications carefully. Experts weigh in on the steps to transition to veganism at different life stages while addressing its benefits and challenges.
Benefits and nutritional considerations
According to Simrat Kathuria, CEO and head dietitian at The Diet Xperts, “Vegan diets are high in fibre and low in saturated fats, reducing the risk of chronic diseases like cancer, diabetes, and heart conditions.” However, a poorly planned vegan diet may lack essential nutrients such as vitamin B12, iron, calcium, vitamin D, and omega-3 fatty acids. They can be supplemented by “plant-based milks, nutritional yeast, fortified meals, and omega-3 supplements derived from algae,” she said.
Kathuria said that with mindful planning, even protein needs can be met, ensuring that vegan diets are not only varied but nutritionally balanced. “Incorporate legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains in the diet to achieve protein goals,” she said.
Veganism for children
Explaining the suitability of a vegan diet for children, Kathuria said, “If a vegan diet is carefully designed to provide all the necessary nutrients, it can be suitable for kids. A pediatric dietitian’s advice is crucial to prevent inadequacies in growing children’s nutritional demands.”
She said that for optimum health, regular nutritional evaluations and appropriate supplements are essential. “This is because deficiencies in B12, iron, calcium, and omega-3 fatty acids are among the risks, as they might impact cognitive and growth development,” said Kathuria.
For children, it is also advisable to conduct regular check-ups to avoid deficiencies.
Veganism for adults
For adults, a planned transition could result in better heart health, better weight control, and a decreased chance of chronic illnesses are all advantages for adults. Kathuria said, “Because of its high fibre content, a vegan diet can improve intestinal health and promote general well-being.”
However, she explained that for women who may be pregnant or nursing, caution is advised. “Women who are pregnant or nursing should pay particular attention to calcium, iron, omega-3 fatty acids, and vitamin B12. The nutritional needs of the mother and child are satisfied by fortified foods, supplements, and a variety of plant-based sources,” said Kathuria.
In order to supplement the diet, she advises consuming leafy greens, tofu, lentils, chickpeas, seeds, and fortified plant milk.
Veganism for seniors
For senior citizens, planned veganism can have several benefits. “Seniors’ heart health can be enhanced and inflammation reduced by following a vegan diet. Risks, however, include protein, calcium, and B12 deficits, which can impact muscle mass and bone density,” advises Kathuria.
Like all age groups, “they are advised to periodically take B12 pills or eat foods fortified with B12. Supplementation is necessary regardless of diet because B12 absorption declines with aging” said Kathuria.
However, seniors who may have low salt requirements or diabetes might work with dietitians to customise a vegan diet to meet their needs. For digestive problems, nutrient-dense, low-fibre diets could be required.
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