Going Vegan - One Year Later

Yes, I decided to conduct a crazy science experiment - I went VEGAN. Being an omnivore all my life, this threw my entire diet upside down, back to front and inside out. If you haven’t read part 1, check this out and then find out what happened one year later.

part 1 - I went vegan

Going vegan was the craziest experiment I have ever undertaken. I had been an omnivore all my life, growing up in a traditional meat & three veg family, but after becoming more interested in animal welfare and planetary health I decided one day to just give this ‘vegan’ thing a go. But how long could I possibly last, I said to myself. A week, possibly less? Well, I am pleased to say my experiment lasted over a year, and to this day I am still vegetarian. So, whilst this article has some of my own personal reflections, the evidence on the benefits of plant based eating continues to grow. In saying this, it appears that the trend of veganism now also gets caught up in a lot of controversial opinion. Here are the common criticisms of a vegan diet and here’s how to overcome them.

Bones

Healthy bones keep us fit and strong and it’s important to build a strong foundation early in life. Growing kids need plenty of calcium and other bone building nutrients like vitamin D, protein and vitamin B12. A common criticism of a vegan diet is that does not provide sufficient nutrients to support healthy bones, but in fact, when vegan diets are well planned, they are appropriate for all stages of the life cycle. Some observational studies have found a slightly lower bone mineral density and fracture risk among vegans over 50 years of age, so whilst this is something to be aware of, there is no cause for alarm if you have a well balanced diet. Let’s also remember you are already a step ahead of the game if you’re lifting weights at Fitness First, as resistance exercise is great for giving your bones a boost.

Where to get:

Calcium – Plant milks with added calcium, tofu, tahini, navy beans, chickpeas, almonds

Vitamin D – Sunshine, mushrooms exposed to sunlight

Vitamin B12 – Plant milks with added B12, low salt vegemite, marmite, nutritional yeast

Gains

Many are quick to criticise a vegan diet for a lack of protein and question their suitability for growing children or in our case growing adult muscles, but again, this is a myth. Children and adults can get adequate protein on a vegan diet and there is no need to consume ‘complementary’ proteins together in the one meal as it was once thought. Australians generally over-index on protein anyway, and whole plant proteins like legumes and nuts not only provide protein but antioxidants and fibre which are brilliant for our gut health. One of the things I noticed personally when I went vegan was that I didn’t feel the need to snack as much as I was eating more fibre-rich foods, so I ended up being fuller for longer. Less cravings was a nice little unexpected bonus.

Another tip when it comes to your macros on a vegan diet is you’ll notice your ratios may adjust a little. Carbs will likely go up as will your fats, but this is natural and comes with this style of eating. Some people make the mistake of trying to do vegan low carb, and often end up feeling tired and lacking energy. To ensure optimal balance for your diet and to match your training needs, make sure you book in to see an Accredited Sports Dietitian. They will be worth their weight in gold in the initial stages of adjusting to your new way of eating.

Where to get:

Protein – Legumes (beans, lentils, chickpeas), tofu, tempeh, textured vegetable protein, soy milk, soy yoghurt, nuts, seeds

Minerals

Some other nutrients to keep an eye on are iron, zinc, omega-3s and iodine. Check out the food sources for these guys below.

Where to get:

Iron – Amaranth, lentils, iron-fortified cereals, quinoa, tofu, cashews, tempeh, marmite, baked beans

Zinc – Brown rice, tofu, sundried tomatoes, green peas, tempeh, pumpkin seeds

Omega-3s – Flaxseed oil, linseeds, chia seeds, walnuts, canola oil

Iodine – Seaweed (nori), bread made with iodised salt

Eat More Plants

Overall, we know that diets rich in plants are some of the healthiest in the world. They can reduce the risk of heart disease, stroke, obesity, high blood pressure, high cholesterol, type 2 diabetes and some cancers. Whole plant foods also provide the most glowing goodness for your gut. Now, I can completely appreciate that going vegan might be a step too far into ‘too hard’ camp for most people, but reducing your meat intake is a positive step in the right direction. Even I found moving from a strict vegan diet after a year to a vegetarian diet gave me more variety and choice without feeling deprived (I really missed the versatility of cooking with nutritious foods like free range eggs and enjoying fermented foods like Greek yoghurt). So, what are you waiting for? Whatever you choose to do, see an Accredited Practising Dietitian to ensure you are getting the right balance. They’re your personal trainer for your gut.

If you are considering a vegan diet, see an Accredited Practising Dietitian (dietitiansaustralia.org.au, sportsdietitians.com.au)

My Health Hacks for a Vegan Diet

Put your mushrooms in the sunshine for 15 minutes and you’ll get your daily dose of vitamin D
Always check the label of your plant milk for at least 100mg calcium/100g. Bonus points if it contains vitamin B12!
Iron + Vitamin C are best friends (C assists iron absorption). Fruit and veg are brimming with vitamin C so combine these with your iron rich foods e.g. quinoa + roasted vegetables.
Be wary of vegan cheeses as many contain coconut oil which is not good for the heart. Try some sprinkling some nutritional yeast for a cheesy flavour in your meals.
For an omega-3 boost try flaxseed oil in your salad dressing or snack on some walnuts.
Keep an eye on your salt intake, particularly from sauces and processed vegan foods. Increased salt can result in calcium losses.

This article was first published in Fitness First Magazine and has been reproduced with permission.