Veganism? 5 Things You Should Know!

Considering going vegan? 

Vegan diets gain popularity for years. Many gave up meat and animal products for economic, environmental and ethical[1] reasons. Yet plant diets require excluding products that supplied many nutrients essential for proper functioning. They can be replaced – you just must know how. Dr Pawel Rajewski, prof. WSNoZ, Herbalife Nutrition Scientific Council Member, described 5 key principles safely preparing the body for eating habit changes.

1. Decisive approach

Choosing veganism, pick gradual or radical animal-product exclusion from daily menus. Ethical motives may suggest abrupt change, yet quite risky. People drastically changing nutrition unprepared often eat too much fibre, too few vitamins and minerals. Though fibre is essential for digestive functioning, excess impairs fat and fat-soluble vitamin absorption[2]. The body loses twice. Gradual animal-product exclusion is safer. Small steps satisfy more with realised progress, reducing health problem risks. They acclimate the body – brain and digestion need time to like the new diet.

2. Start with consultation

First, test blood – basic tests (morphology, creatinine, glucose, lipidogram, Alat, TSH, vitamin B12, vitamin D, iron) flag deficiencies that may contraindicate veganism right now. Discuss results with a doctor and dietitian. You ensure the new diet fits, broadening veganism knowledge and products supplying needed nutritional values, supporting proper functioning.

Nutritional balance is key regardless of diet choice, and food nutritional values affect every body system – explains dr Pawel Rajewski, prof. WSNoZ, adding – Plant diets crucially need monitoring vitamins B12 and D plus minerals like calcium and iron. Their main dietary source was meat and animal products, so the body may initially lack them. Consult these values with a doctor and dietitian.

3. Care for vitamins and minerals

Excluding meat and animal products, vegan diets easily lack vitamins, micro and macro elements. Focus on products rich in vitamins B12, D, calcium and iron, plus iodine, zinc and omega-3 acids. Similar issues arise with too little vitamin D, so support the body with extra supplementation, especially in winter. For calcium and iron use suitable products. Calcium sources include fortified soy milk, spinach, savoy cabbage or sesame[3]. Most iron sits in pistachios or parsley leaves, plus the earlier spinach[4]. For B vitamins focus on legumes like beans or peas.

- Before acclimating the body to diet changes, we may feel weakness or excessive fatigue for a while, completely natural. We must learn properly balancing plant diets. Planning diets to include nutrients needed for proper body functioning may prove hardest. Most often overlooked besides protein and B vitamins: fats, omega-3 acids, iodine and zinc – notes dr Pawel Rajewski – On vegan diets also eat plant oils like rapeseed or linseed. Choose protein- and iodine-rich wholegrain bread, supplying iodine for proper thyroid hormone production and functioning, contributing to proper energy metabolism,

4. Protein

Vegan diets exclude meat as protein source, yet properly chosen substitutes supply suitable amounts. As body cell building blocks, proteins are essential tissue components, helping maintain healthy bones and muscle mass. Best-absorbed protein sits in animal products, but plant equivalents substitute fearlessly. Focus on peanuts with 25.7g protein per 100g – also rich in omega-3 fatty acids benefiting cardiovascular function[5]. Vegans have other options – many vegan products supplement daily menus with protein. For example Herbalife Nutrition's Tri Blend Select is a high-protein cocktail with natural, ecological ingredients. With quinoa, linseed and peas, Tri Blend Select delivers 20g plant protein per serving at low sugar and 6g fibre[6]. Focus on products with many nutrients – enriching diets with vitamins, micro and macro elements.

5. Hydration

Body hydration is essential regardless of diet, especially when switching to veganism. Choosing higher-fibre products, increase fluid intake to avoid unpleasant constipation. Fibre binds water, so suitable fluids make intestines work smoother, improving wellbeing.

Whatever motivates veganism, care for yourself and wellbeing. Properly balanced plant diets with suitable physical activity positively affect body condition, plus befriend the environment! We care for ourselves and our planet.

[1]Polish Economic Institute, https://pie.net.pl/wp-content/uploads/2021/11/Tygodnik-Gospodarczy-PIE_44-2021.pdf.

[2] Practical Medicine, https://www.mp.pl/pacjent/dieta/zasady/67301,blonnik.

[3] Practical Medicine, https://www.mp.pl/pacjent/dieta/lista/75118,dobrze-przyswajalne-zrodla-wapnia-i-magnezu-wdiecie-weganskiej.

[4] Practical Medicine, https://www.mp.pl/pacjent/dieta/zasady/74583,zelazo.

[5] EPA and DHA contribute to proper heart function (beneficial at 250 mg EPA and DHA daily). EPA and DHA help maintain proper blood pressure (beneficial at 3 g EPA and DHA daily).

[6] Herbalife Nutrition, https://www.herbalife.pl/produkty/013k-tri-blend-select-o-smaku-bananowym-600-g/.