What to know about vegan diets

By Metro Creative

Individuals alter their eating habits for a number of reasons. Some may be compelled to make changes after being diagnosed with a medical issue, be it a food allergy or a disease. Others may alter their diets to lose weight or for ethical reasons. Regardless of why individuals are motivated to change their diets, it’s important that anyone aspiring to do so recognize that transitioning to a new diet may pose some unique challenges.

Vegan diets have garnered considerable attention in recent years, and projections regarding the future of the vegan food market suggest this approach to eating is here to stay. According to Fortune Business Insights, the global vegan food market is projected to grow from roughly $37 billion in 2024 to $103 billion by 2032. Such projections reflect a growing demand for alternatives to meat and dairy, and consumers are expected to look to vegan diets for those options.

As more and more people ponder transitioning to vegan diets, now may be a good time to take an extended look at this approach to eating.

What is a vegan diet?

According to The Vegan Society, a vegan diet includes a diverse array of foods such as fruits, vegetables, nuts, grains, seeds, beans, and pulses. The Vegan Society notes that a balanced vegan diet is made up of four food groups:

1. Legumes, nuts and seeds: This group includes beans, split peas, lentils, nuts, seeds, and soy products.

2. Grains: Whole grains are generally regarded as more nutritious alternatives to refined grains regardless of which type of diet people adhere to. That’s because the refining process removes various nutrients and thus produces a less nutritious finished product. Intact whole grains include brown rice, quinoa, oats, and millet, among other foods.

3. Vegetables: Vegetables contain a wide array of nutrients, and anyone, including vegans and non-vegans, can benefit from meeting the daily vegetable intake recommendations established by the U.S. Department of Agriculture. Those recommendations vary by age, but the USDA recommends adults between the ages of 19 and 60+ consume somewhere between 21Ú2 to 4 cups of vegetables each day.

4. Fruits: Fruits are rich in antioxidants and vitamin C. USDA guidelines recommend adults between the ages of 19 and 60+ consume between 11Ú2 and 2 cups of fruit each day.

Vegan diets and nutritional deficiencies

Transitioning from one dietary approach to another is complicated, and it may prove especially so when adopting a vegan diet after a lifetime of adhering to a diet that included animal products. Many people considering a vegan diet are concerned about the potential for nutrient deficiencies. A 2022 study published in the journal Progress in Cardiovascular Diseases found that avoiding animal products may lead to deficiencies in vitamin B12, calcium, zinc, iron, and magnesium, among other things. But millions of individuals who adhere to vegan diets across the globe have no such deficiencies, which suggests this approach to eating can be adapted so adherents are not risking their overall health. Individuals who are considering a transition to a vegan diet are urged to speak with their physicians and a licensed nutritionist/dietician to ensure the switch goes smoothly and does not compromise their overall health.

The vegan approach to diet is growing in popularity. Anyone considering a transition to a vegan diet is urged to do his or her research before making such a switch.

— Metro Creative