Veganism, once a niche ‘hippie’ movement, has transformed into a mainstream trend, visible on countless restaurant menus and social media feeds. While a 30-second reel might inspire you to switch to a vegan diet, the reality, especially in India, is far more nuanced than it appears online. This November 1, marking World Vegan Day, it’s the perfect time to explore ethical eating, but let’s get real: going vegan in India isn’t as straightforward as a perfectly curated Instagram post.
Navigating Nutritional Needs
Indian diets are often naturally rich in plant-based foods, but transitioning to a strictly vegan lifestyle requires careful planning. Dr. Nisha Mandal, a nutritionist, highlights a common pitfall: focusing on elimination rather than addition. “The most common mistake is not planning their protein intake,” she explains. “Simply eating more vegetables doesn’t make a diet balanced.” Without conscious inclusion of lentils, legumes, tofu, nuts, seeds, or fermented options like peanut curd, the diet can become unbalanced, leading to fatigue and a feeling of being unsatisfied. The key, Dr. Mandal advises, is to structure meals thoughtfully to meet protein requirements.
For those worried about sacrificing traditional Indian flavours, Dr. Mandal reassures that adaptation is simple. Swapping ghee for cold-pressed oils, paneer for tofu, and dairy curd for plant-based alternatives like peanut curd can make the transition seamless. Everyday staples like dal-chawal, rajma, idli-sambar, and poha are either inherently vegan or require minor adjustments.
Be mindful, however, that not everything labelled ‘vegan’ is healthy. “The plant-based market has exploded, but not all products are created with health in mind,” warns Dr. Mandal. Many vegan alternatives are ultra-processed, packed with emulsifiers, stabilizers, and artificial ingredients. The golden rule is to scrutinize ingredient lists – opt for products made with recognizable ingredients like nuts, grains, and seeds, rather than those resembling a “chemistry experiment.”
When Not to Go Vegan
Dr. Sharwari Dabhade Dua of Dua Speciality Clinic stresses the importance of a pre-transition health check-up. Essential tests include CBC, Vitamin B12, Vitamin D, calcium, iron studies, thyroid profile, and HbA1c if there’s a family history of diabetes. Post-transition, supplements like Vitamin D, B12, calcium, and Omega-3 may be necessary.
Your body also needs time to adjust. Expect potential bloating, fatigue, or cravings in the initial weeks as your gut microbiome adapts to increased fiber intake. Staying hydrated and ensuring electrolyte balance is recommended. Persistent severe bloating or acidity warrants a doctor’s consultation.
Dr. Dua also advises caution for specific groups: “Vegan diets may not suit everyone, especially if one is already deficient in vital nutrients or has digestive issues.” Pregnant women, children, adolescents, the elderly, and individuals with chronic liver or kidney diseases should consult a healthcare professional before making the switch.
Ultimately, while Instagram trends can be a starting point, sustaining a vegan lifestyle requires more than just willpower; it demands informed choices, mindful planning, and a commitment to holistic health.