From creators.yahoo.com/lifestyle
From ramping up fibre too fast to forgetting vitamin B12, here's what to watch for, plus the simple fix for each
Going vegan is more popular than ever. The Academy of Nutrition and Dietetics reports that interest in plant-based eating keeps growing and that appropriately planned vegan diets are nutritionally adequate and rich in fiber and phytochemicals. Veganism means leaving out all animal products, the fullest version of plant-based eating, as The Vegan Society defines it as excluding anything derived from an animal. Getting started comes down to a few smart habits, so I asked Sarah Glinski, RD, a registered dietitian who works with clients on gut health, how to sidestep the common beginner mistakes and enjoy being a vegan from day one.
Trying to go fully vegan overnight
"The most common mistake I see people make when transitioning to a plant-based diet is trying to overhaul their entire diet at once," Sarah Glinski said. "This can quickly lead to overwhelm, which may end in people giving up."
The fix is to lower the stakes and let the change happen in stages. "Instead of going 100% plant-based immediately, try starting with 'Meatless Mondays' or 'plant-based before dinner' as a way to gradually transition your diet," she suggested.
Ramping up fibre too fast
Fibre is the goal, but adding it slowly gives your gut time to adjust and keeps the bloating at bay.
(Chatham172 / Shutterstock.com)Vegan diets are rich in fibre, which is much of the point, though your digestive system needs time to adjust to the jump. Push too hard, too soon, and the discomfort can feel like a verdict on the whole way of eating.
"Increasing your fibre intake too quickly can cause uncomfortable digestive symptoms like gas and bloating, which some people mistakenly interpret as their bodies not being able to handle a plant-based diet," Glinski explained.
Easing the amount up over a few weeks, paired with plenty of water, gives your gut bacteria the time they need to adapt.
Worrying about protein on a vegan diet
Spread protein across the day with a mix of legumes, tofu, and whole grains like quinoa, and the numbers add up.
(New Africa./ Shutterstock.com)The protein question dominates almost every conversation about going vegan, and it rarely deserves the airtime.
"Many people believe they won't get enough protein on a plant-based diet, but in my experience, this typically isn't the case for people with normal protein requirements," she noted.
Whole grains pull more weight here than most new vegans expect. Harvard's The Nutrition Source confirms that one cup of cooked quinoa supplies about 8 grams of protein and counts as a complete protein, containing all nine essential amino acids the body cannot make on its own.
"For example, one cup of cooked quinoa contains 8 grams of complete protein, meaning it contains all nine essential amino acids," Glinski pointed out. "While 8 grams may not seem like a lot, when combined with other plant-based proteins, it adds up."
Forgetting to plan for vitamin B12
Vitamin B12 comes only from animal foods or fortified products, so fortified nutritional yeast earns a spot in a vegan kitchen.
(New Africa / Shutterstock.com)If protein is the worry new vegans can usually set aside, B12 is the one they should take seriously. It is the single nutrient a vegan diet cannot reliably supply on its own.
"Anyone following a strict plant-based diet will need to rely on fortified foods such as nutritional yeast or certain breakfast cereals to meet their daily B12 requirements," Glinski cautioned. "If you don't eat these fortified foods, you will likely need to take a vitamin B12 supplement."
Because the body holds such a large reserve, the consequences of skipping it can stay hidden for a long time. "Vitamin B12 deficiency tends to show up months or even years after starting a plant-based diet," she observed. "This is because the body stores a large amount of vitamin B12, primarily in the liver, so it takes a while for symptoms of deficiency to appear."
One seasoning does a lot of the work here, as long as you confirm it is the fortified kind, since plain nutritional yeast is not always a B12 source.
"One easy fix is to sprinkle nutritional yeast, which has an umami flavour and is fortified with vitamin B12, on your meals," Glinski shared. "Just one tablespoon contains more than your daily requirements, making it an easy way to meet your B12 needs on a plant-based diet."
Relying on processed vegan meats and cheeses
Vegan cheeses can be a delicious part of a plant-based diet, but they are not great as an everyday staple if you're on a budget.
(Pilar Picas / Shutterstock.com)"One mistake I commonly see even among experienced plant-based eaters is an overreliance on ultra-processed plant-based foods," Glinski said.
The issue is what those products add up to over a week of meals. "While I'm a firm believer that all foods can fit into a balanced diet, an overreliance on ultra-processed plant-based foods can lead to excessive sodium intake and inadequate fibre intake," Glinski explained.
Her recommendation keeps the convenience products in the rotation while shifting the foundation toward whole foods.
"While there's nothing wrong with using 'mock' products, I recommend choosing less-processed options like legumes, tofu, and plant-based milks," she added. "They also tend to be cheaper, which is a nice bonus if you're on a budget."
Eating plenty but missing key nutrients on a vegan diet
Feeling full and being well-nourished are different things, and a vegan diet built on processed foods can deliver one without the other.
"A high-calorie diet isn't necessarily nutritionally complete, and many people eating a lot of highly processed foods, including plant-based options, may be missing out on important fibre and micronutrients like iron and vitamin B12," she said.
There are everyday signals worth paying attention to. "If you're consistently tired, run-down, have trouble concentrating, or get sick easily, it could be a sign that you're missing out on micronutrients and fibrer," Glinski noted.
The fix that solves the most: focus on what you can add
Rather than focusing on a list of foods to give up, Glinski reframes the choice to go vegan around what goes onto the plate.
"I recommend an approach that adds rather than subtracts," Glinski explained. "Ask yourself what you can add to a meal to increase the beneficial effects of plants."
That can look as simple as bulking up dishes you already make. The payoff tends to show up quickly, and it's the change she finds most rewarding to watch.
You may experience better digestion and energy levels, according to Glinski. The fibre alone is worth the effort for most people, since a 2017 analysis cited by the American Heart Association found that roughly 95 percent of American adults and children fall short of recommended fibre intake, a gap she sees plant foods close fast.
Frequently asked questions for new vegans
What can't you eat on a vegan diet?
The Vegan Society defines a vegan diet as one that excludes anything derived from an animal. In practice that means no meat, poultry, fish, or seafood, and no dairy, eggs, or honey. It also reaches less obvious ingredients, and some people avoid certain sugars and food colourings made with animal products. Whole plant foods, legumes, grains, nuts, seeds, fruit, and vegetables make up the core of what stays on the menu.
Is honey vegan?
No. The Vegan Society explains that honey is an animal product that vegans avoid, since bees produce it for themselves rather than for humans. Common swaps include maple syrup, agave nectar, date syrup, and molasses, all of which work in most recipes that call for honey.
Do vegans need protein powder?
For most people, no. The Academy of Nutrition and Dietetics holds that appropriately planned vegan diets are nutritionally adequate, and that protein from a variety of plant foods eaten across the day typically meets or exceeds what the body needs when calorie intake is sufficient. A plant-based protein powder is more of a convenience than a requirement, though it can help people with higher needs, such as very active adults and athletes, reach their targets more easily.
Are there hidden animal ingredients to watch for?
Yes, and label-reading becomes second nature quickly. Healthline notes that ingredients like gelatine, carmine, shellac, casein, whey, and lactose are animal-derived and show up in foods you might not expect, from gummy candies to some chips and drinks. Try checking labels, or looking for a certified vegan logo, to take the guesswork out of shopping.
About our expert: Sarah Glinski, RD, is a registered dietitian specializing in gut health and the owner of Gut-Friendly Nutrition in Langley, British Columbia, Canada.
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