However you look at it, veganism is on the rise. More and more consumers—now about 20 percent—are expressing interest in including more vegetarian (or “plant-based”) foods in their diets. Growth in plant-based food sales is nine times greater than total food sales, which is one reason why nearly half of all major food companies today have teams dedicated to developing plant-based products and expanding them into every grocery aisle. Campuses are also evolving, and by 2025, 42 percent of college and university menus across the United States will be plant-based.
Whether you’re ready for a lifelong commitment to veganism or you’re just vegetarian-curious, figuring out how to go vegan can be a bit overwhelming. The good news is that it’s not as difficult as you might think, and the many positive aspects of going vegan—including health benefits and a lighter carbon footprint—make it worth exploring.
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What is a vegetarian diet?
Eating vegan means eating only foods that come from plants. In other words, vegetarians eat fruits, vegetables, beans, legumes, grains, nuts, and seeds, and they avoid all meat (including fish), dairy products, eggs, and honey. Defining veganism can be complicated, but it is dietary veganism at its core.
What are the benefits of a vegetarian diet?
A vegetarian diet feels good. You are discovering new tastes, enjoying good health, not harming animals and reducing your impact on the planet. Here are some key benefits.
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1 better health
The list of ways a vegetarian diet can improve your health is virtually endless: lower risk of cardiovascular disease, protection against certain cancers, reduced risk of stroke, lower blood pressure, improved gut health, lower risk of type 2 diabetes, healthier skin, reduced arthritis symptoms, and more. In fact, it seems like every week researchers discover new ways that plant-based eating is good for our bodies.
2 Better for the environment
Raising animals for meat, eggs and dairy does a great harm to our planet. It not only consumes vast natural resources such as water and land, but also pollutes air and water, leads to deforestation and loss of biodiversity, and is a leading contributor to man-made greenhouse gas (GHG) emissions. In contrast, a recent study by researchers at the University of Copenhagen suggests that a vegetarian diet is the best diet for the environment because its production has the lowest level of GHG emissions.
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3 Helping animals
Reducing animal consumption means fewer animals are raised and killed for food. That alone is one reason many people choose a vegetarian diet. But lower demand for meat, eggs and dairy also helps animals living in the wild because animal agriculture destroys habitat as it clears land to grow food crops and create pasture, and kills industrial predators, such as coyotes and bears, that hunt. on farm animals. A vegan diet even benefits the ocean, not just because less fish is eaten, but because factory farms end up in waterways, leading to ocean dead zones.
4 sleepless sleep
Research shows that foods high in fiber and low in saturated fat, such as a vegan diet, contribute to a good night’s sleep. One study examined the sleep duration and quality of 106 women aged 20 to 75 and found that those who consumed the most plant-based protein slept significantly longer and had better sleep quality than those who consumed animal protein. Another study found that eating processed meat and animal-based foods can worsen sleep conditions such as obstructive sleep apnea.
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5 Strong brain
According to a published study American Journal of Clinical Nutrition, a vegetarian diet can reduce the risk of cognitive health conditions by up to 33 percent. One reason may be the plant-based diet’s high content of brain-protective antioxidants, which can prevent progressive brain damage and help slow or stop the onset of dementia. Meanwhile, micronutrients known as polyphenols, which are abundant in fruits, vegetables and whole grains, may even help reverse cognitive decline.
6 longevity
Not surprisingly, a plant-based diet is associated with a longer lifespan. A study published in Journal of the American Heart Association concluded that those who ate a healthy diet rich in plant foods had an 18 to 25 percent lower risk of early death from any cause.
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7 good mood
It seems that a vegetarian diet really does make people feel better. A large-scale study by Tracking Happiness found that vegans in the US are 7 percent happier than meat eaters. A study conducted in the United Kingdom revealed Journal of Happiness Studies Similar results were found, with those who ate more fruits and vegetables and exercised regularly reporting greater overall happiness than those who ate fewer fruits and vegetables and exercised less. The biological reason for this may be that the arachidonic acid present in meat is associated with depression or that the high complex carbohydrates in vegetarian diets increase the feel-good hormone serotonin.
8 Enhanced consciousness
Additionally, many vegetarians find that this compassionate diet has a spiritual benefit, even if they are not particularly religious. Perhaps this is because there is a connection between veganism’s inherent non-violence and its calming, healing effect on our souls. Of course, conscious consumption of plant foods can strengthen this connection.
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Do vegetarians get enough protein?
The first thing to know about protein—an important building block of muscle, bone, cartilage, skin, and blood—is that humans don’t need as much as popular culture would have us believe. The recommended dietary allowance for protein is only 0.8 grams per kilogram (2.2 pounds) of body weight. So, someone weighing 130 pounds, for example, should consume 46 grams of protein per day.
The second thing to know is that there are many protein-rich legumes, beans, vegetables, and grains. Eat a simple meal with, say, one cup of quinoa (8 grams of protein), half a cup of cooked black beans (8 grams), and two cups of cooked broccoli (5 grams), and you’ve consumed 21 grams of protein—the daily recommendation for a 130-pound body. About half. Adding a scoop of vegan protein powder to a smoothie is a convenient remedy for anyone worried about their intake.
What is wrong with a vegetarian diet?
For many consumers, adopting a vegetarian diet—that is, excluding meat but not eggs, dairy, or honey—is a step toward a healthier lifestyle. Granted, switching to a vegetarian diet is considered a positive change for heart health and certainly better than eating meat. But any diet that includes animal products may not provide the full suite of benefits that a balanced vegan diet does. For example, vegan diets are high in fiber and may be better for protecting against cardiovascular disease because they do not contain eggs and dairy, which contain cholesterol. Additionally, dairy has been linked to numerous health concerns, including type 2 diabetes, Alzheimer’s disease, and some cancers.
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Yet many people who want to transition to a vegetarian diet find success by adopting a vegetarian diet first, finding the sudden switch from omnivore to vegan a little scary. Becoming a vegetarian and learning to eliminate meat products can be a winning formula for taking the next step: becoming a vegetarian.
How to go vegetarian one day a week
Another approach is to set aside one day a week to be vegan. This gives you three opportunities to discover how nutritious, delicious and satisfying plant foods can be. Of course, it would be easy to eat at a restaurant that offers vegetarian options or have food delivered, but an important step in becoming a vegetarian is learning how to prepare plant-based meals. So, find a vegan cookbook or two with recipes that appeal to you, including comfort food, and plan breakfast, lunch, and dinner based on them.
Next, prepare your meals by purchasing whatever fresh ingredients you can find at your local grocery store or farmers market. You can even clean, cut and store fruits and vegetables in the fridge the night before your “vegan” day, which will save time in your kitchen.
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Also, learn about alternatives. There is a vegetarian option for almost every animal-based food. Try oat milk on your morning cereal, for example, or one of the many vegan cheeses with your sandwich. Baking a dessert? Ground flax seeds make an excellent substitute for eggs. Many vegan cookbooks will offer plenty of suggestions for vegan options. Tip: As tasty as prepackaged meat substitutes can be, they aren’t particularly healthy and should only be enjoyed occasionally; Instead, try seitan, tempeh or extra-firm tofu to satisfy any meat cravings.
You’ll likely discover that going vegan gets easier and more rewarding with every meal.
How to go vegetarian every day
No one wants to feel like they’re missing out, so try not to think of veganism as a sacrifice. Instead, gradually crowd out animal-based foods on your plate with nutritious plant foods. The idea is to fill up on healthy choices first so you won’t have any cravings for animal-based foods while you give your body the nutrients it needs from vegetables, legumes, and fruits. Here are 10 tips to make eating vegetarian every day easier.
- It’s about taking one step at a time. Make small changes and gradually replace animal-based foods in your diet with plant-based foods over time. For example, use oat milk instead of cow’s milk in the first week. Next week, replace meat on your plate with a protein option like tofu, beans, or a veggie burger, or add more vegetables and fruits to your diet. Soon you will have animals crowded out of food.
- As with any endeavor, becoming a vegetarian means learning new skills, and meal preparation can be one of the most basic. Invest in two or three vegan cookbooks that look good to you, or check out a few from your local library, then try at least one new recipe each week until you have a variety of comfort foods.
- Stock your pantry and fridge with essentials such as beans (dry or canned), grains (rice, flour and quinoa), pasta, tofu, nuts, fresh produce, nutritional yeast, cooking oil, vegetable stock, oats or nuts. Milk, agave, egg replacer, and seasonings. With these staples on hand, you’ll be ready to whip up a wide array of dishes.
- Eat more fruits and vegetables at every meal. Not only are they healthy, but they will make you feel full.
- Discover the wonders of Asian market shopping, filled with vegan foods and ingredients.
- Get involved with a local vegetarian group, either online or in person, where you can meet like-minded people, share recipes and feel supported.
- Bring a vegetarian meal when going to a non-vegan gathering, such as a holiday dinner. You’re not guaranteed at least one dish you can eat, but you can share it with others and impress them with how delicious vegetarianism can be.
- Find a restaurant or two in your area that serves vegetarian-friendly food, so you have a place to eat on days you don’t feel like cooking. If you’re not sure what vegan entrees are at your favorite restaurant, ask them. You’d be surprised how many non-vegan foods can be made vegan!
- Make sure you’re getting the nutrients you need, including vitamin B-12, vitamin D and iron. Nothing will derail your vegan journey as quickly (or permanently) as feeling tired or malnourished.
- Consider a subscription to VegNews magazine, which offers inspiration and mouth-watering recipes with every issue.
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Best resource for how to go vegan
Becoming a vegetarian doesn’t require an iron will—just a willingness to try new things. Here are some books you may find useful.