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VEGAN DIET

World Vegan Day is an annual event

celebrated on November 1 by vegans across

the globe. The day aims to emphasise the

benefits of veganism a philosophy that keeps its

followers away from all kinds of animal based

products be it in their diet, clothing or

cosmetic. At the heart of this philosophy lies a

deep regard for our nature and every living

beings. It condones cruelty towards animals

and believes that mankind can derive all its

nutrition from non-meat based dishes is often

considered a vegetarian paradise but how does

 it fare for those who’ve opted for the vegan

way of life.

The Indian diet is rich in nutritious foods like

grains, lentils, healthy fats, vegetables, dairy

and fruits. ... That's why a lacto-vegetarian diet

is encouraged, and eating meat, poultry, fish

and eggs is discouraged. Lacto-vegetarians do,

however, eat dairy products.

What is Veganism?  

People often confuse being a Vegan to the

Vegetarian way of eating. Those who chose to

be Vegans avoid meat, poultry and seafood,

just like vegetarians, but they take this a step

ahead by also refraining from consuming dairy

products like milk, cream and eggs; honey or

any product/by-product derived from

 animal/animal skin. Yes, you heard us dairy

products like milk, cream, cheese, butter, dahi

are also a no-no for vegans. While most

vegetarians would enjoy dishes made using

paneer and cream, vegans will depend on other

sources of protein which will be non-animal

based. The range could seem restrictive but

better meal planning and a keen attention

towards wholesome nutrition can make a

vegan lifestyle possible.

 Why is Veganism tough to follow in India?

To be fair, a true vegan diet is a tad tough to

stick to in any part of the world and not just

India. But India loves its dairy as much as it

 loves its non-meat based fare of veggies,

fruits, dals, legumes, cereals and grains. India

is amongst the top milk-producing countries in

the world, and dairy products are a vital part

of a typical Indian diet. No vegetarian spread

is complete without at least one paneer item,

a bowl of curd or raita is a common

accompaniment to our meals, a tall glass of

milk or lassi is one portion of nutrition every

Indian mother swears by.

Challenges for a Vegan in India

 Apart from the limited range of options, another major challenge

faced by a vegan in India (or any part of the world for that matter)

is to get adequate nutrition. By ruling out all animal products and

dairy, there is a chance of missing out on a large source of

protein, calcium, iodine, Vitamin B12, Vitamin D, and

omega 3 fatty acids. Hence, it is essential to consult with a

nutritionist and have a proper diet plan before hopping on the

vegan bandwagon.  

Bangalore based nutritionist Dr. Anju says, “ Indian population is

largely non-meat based. For them the source of protein is mainly

derived out of plant origin foods like dal, rajma and the likes. If

paneer, milk and curd are ruled out, then to ensure there is

enough proteinand calcium in their diet, proper planning

must be done in consultation with an expert.”

Health Practitioner and Macrobiotic Nutritionist Shilpa Arora says,

“I personally don’t recommend  vegan diets, as it can pose

serious nutrient deficiency.  However if one is to opt for vegan diet

, it is highly recommended that one consumes fermented  and

organic vegetables like kimchi and saurakat. Do consult

with your nutritionist before you start.

How to be a vegan in India and not

miss out on health?

 1. Being vegan can prove to be a little expensive as the dairy

substitutes are not easily available everywhere and the ones

that are available are often heavy on purse. You can

substitute dairy products with soya products, which are high

 on protein and are more easily available. Ice creams can be

replaced with fruit based gelatos. 

2. For adequate calcium intake, sesame seeds, almonds,

green leafy vegetables may do the trick.

3. Pick Soya milk fortified with vitamin to not miss out on

your vitamin B12 intake (which is only found in dairy)

4. Coconut milk or almond milk and cashew milk can

also work as other substitutes for animal milk.  

Happy World Vegan Day!!!!