1. What is the key benefit of turning vegan? How long does it take to help show positive changes in the body?
Key Benefits of turning vegan: reducing risk of diabetes, heart disease and certain cancers. A vegan diet can also aid in weight loss. But the key to becoming vegan is a having diet predominate in foods filled with a variety of fruits, vegetables, legumes, beans, whole grains, and nuts/seeds. The diet mustn't be largely made of vegan convenience/processed foods. Positive changes can happen immediately such as in blood sugar management. Weight loss varies from person to person. And bloodwork (lab work) can show results in improvement as quickly as 6 weeks. However, diet is just one part of having positive change- sleep, movement/exercise and self-care are important factors to help with positive changes in the body.
2. Is veganism helpful in losing weight or can it also increase weight if proportions are bigger than usual?
Veganism can help in weight loss, especially in those who have a diet predominately of fast foods, and limited vegetable and fruit intake. Veganism can support weight loss if the plate is balanced with 1/2 plate of non-starchy vegetables, 1/4 plant protein and 1/4 whole grain. Of course, inclusive of healthy fats (avocado, nuts and seeds) but limit the portions. Weight gain on a vegan diet can occur when the diet is dominated by refined carbohydrates, added sugars and high fat. One can be vegan and eat a meal of white bread sandwich with potato chips and soda. The key is to be balanced.
3. What precautions should one take before completely turning vegan? What are the first few days like?
When starting off to be vegan, often going 100% from the beginning is difficult. When a goal is difficult to achieve, success is hard. I like to start with small, simple and achievable goals. I encourage you to start with one meal daily to be vegan. As that one meal becomes a habit, start with a second meal and snack. And slowly make the transition to being 100% vegan. When making a slow transition, one will not feel like ‘missing out’ on foods and also adapting to larger portions of plant-based foods. Learning to listen to your body on satiety, thirst and movement. If one goes 100% right away to being vegan. Adjusting to larger portions of vegetables, legumes, and whole grains may cause gas and distention. I encourage you to start with cooked vegetables, legumes/beans, and then reheat and most importantly drink plenty of water. Water is key to aid in digestion with a higher fibre diet.
4. Should people get a consultation from an expert before switching to a vegan lifestyle?
Yes, especially for those who are type 2 diabetic and on medication. Also, supplementing a vegan diet with vitamin B12 and vitamin D3 is encouraged but dosing is dependent on each person.
5. Are there exceptions to veganism? Or is it healthy for everyone?
Eating a diet filled with a variety of vegetables and fruits is beneficial for almost all. Some medical conditions could be contraindicated with veganism if not under medical supervision. Those with Crohn’s or celiac and/or diabetes should seek professional help if starting to follow a vegan diet.
6. Which lifestyle diseases can be managed better via a vegan diet?
As mentioned earlier, blood sugar can be better managed on a vegan diet. And can reduce the risk of certain cancers and heart disease.
7. What are some key go-to sources of vegan protein for those who want to switch to it?
My favourite vegan proteins are legumes, beans, tofu, edamame, tempeh, seitan, seeds and nuts. Of course, quinoa and amaranth are good sources of protein and whole grains.
