From hindustantimes.com
As eco-conscious living becomes a priority for many, the Veganuary movement is rising in popularity — with growing evidence that it can boost mental well-being
For many, adopting a vegan diet for ethical or environmental reasons provides a sense of fulfilment and alignment between their actions and values, which can enhance emotional well-being and reduce cognitive dissonance.
Further, according to a study published in the National Library of Medicine, plant-based diets have been associated with better mental health outcomes, such as reduced risk of depressive symptoms, potentially due to reduced oxidative stress from high antioxidant levels. Chronic inflammation, often linked to depression, has also been lowered through the intake of plant-based diets. One more published in the Cureus Journal of Medical Science suggests that plant-based diets may positively affect mental health, particularly in treating anxiety, depression and anorexia.
Speaking of the Veganuary movement in India, Prashanth Vishwanath, Country Director for Veganuary India, reported that participation went up from around 1.2 lakh in 2024 to nearly 1.4 lakh Indians participating in 2025. This momentum is expected to continue, with the Tastewise Culture Shift 2026 report also predicting that plant-based diets will be a major food trend this year.
How does it help?
According to dietitian Aarti Nath, “Increased intake of fibre, vitamins and antioxidants improves digestion, lowers cholesterol, and enhances energy levels. Some people notice weight management benefits due to reduced consumption of processed foods,” she says.
Myths that drop participation
According to dietitian Drishya Ale, one of the most common myths is that a vegan diet causes nutrient deficiencies. She argues that in reality, vegan diet can provide adequate protein, iron, calcium, and healthy fats, though vitamin B12 supplementation is essential if you take in a good amount of beans, lentils, tofu, tempeh, spinach, nuts, seeds and whole grains for protein along with leafy greens, fortified plant milks, tofu, sesame seeds and dried fruits for calcium. Another widespread belief is that vegan food is boring or restrictive, whereas a balanced vegan diet can include a wide variety of ingredients.
How to start a vegan diet?
For many Indians who already follow a vegetarian diet, it is relatively easier to transition to veganism by substituting dairy with plant-based alternatives such as soy, almond, or oat milk.
“Indian cuisine, by tradition, includes a wide range of plant-based foods like lentils, beans, vegetables, grains, and spices. Western diets, on the other hand, tend to be more reliant on animal products like meat, cheese, and eggs, so going fully vegan often requires more meal planning and replacements,” suggests Aarti.
When switching to a vegan diet as a beginner, the key is to transition gradually rather than abruptly.
Steps to begin with:
- Start by replacing one or two meals a day with plant-based options such as dal, vegetable sabzi, tofu, beans, or chickpea-based dishes.
- Focus on whole foods rather than processed vegan products.
- Ensure adequate protein intake from legumes, nuts, seeds, soy products, and whole grains.
- Intake of nutrients like vitamin B12, iron, calcium, and omega-3s, either through fortified foods or supplements.
- Staying hydrated and listening to your body during the initial weeks is crucial.
Insights from long-term vegans
- From limited choices to a flood of options: Prashanth Vishwanath, who has been vegan for the past 13 years, tells us that when he first started, he didn’t believe he’d last a month. “It was difficult to find plant-based alternatives to meat, dairy and eggs in India. At the time, there were hardly any market options. It has vastly changed now, there are hundreds of options available for people who want to try different plant-based milks, different barista versions, and high protein versions — the alternative protein, and plant-based meat and dairy market has grown a lot,” he says.
- Increased awareness of veganism: Filmmaker, podcaster, and photographer Kabeer Lal has also been vegan for 13 years. Now, while Kabeer had intentionally gone dairy-free, his initial hurdles in terms of perception and reception seemed to entirely centre around dairy. He says, “The hardest part was that people funnily looked at you, as if something was wrong with me for not wanting to have anything to do with milk products. Now, a lot more people are aware of veganism and don’t find it odd anymore.”
- Cruelty-free and sustainable alternative: Simran Sood, who works for an animal rights organisation and has been a vegan for the last 6 years, has had a transformative journey. “It all began when I was confronted with the harsh realities of animal cruelty in the dairy industry. Witnessing the separation of calves from their mothers and the grim cycle connecting dairy, meat, and leather industries deeply affected me. As I transitioned, I moved away from products tested on animals, avoided leather and wool in fashion, and chose cruelty-free and sustainable alternatives.” She also says that, for the younger generation, veganism is more than just a dietary choice; it reflects a deep empathy and a commitment to the planet. “Young people today are more conscious of the interconnectedness of their choices and their impact on animals and the environment,” she adds.
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