About 20% of the Spanish population identify as vegan or vegetarian, and this lifestyle choice seems to be growing in popularity. Whatever the reasons for doing so, making a drastic dietary change like going vegan, which requires, at a minimum, avoiding all foods of animal origin, can be daunting. But with a little advance planning, you can set yourself up for success.
Below we reveal the most common mistakes in beginners so that you do not fail in your diet change.
7 common mistakes in vegan beginners
Don't learn about vegan nutrition
Many people focus only on what is excluded from their choices without considering what should be included for health.
Vegan diets can vary in nutritional content, and just because a food is considered vegan does not automatically mean it is healthy. Vegetable-based diets with lots of vegetables, beans, and whole grains have been linked to health benefits and longevity, but a vegan diet based on highly processed foods may not be ideal.
For example, a July 2017 study, published in the American Journal of the College of Cardiology, found that plant-based diets that included healthy foods, such as legumes and whole grains, reduced the risk of coronary heart disease. But high-food, plant-based diets like refined grains and sweets actually increased the risk.
The solution: Spend time learning about what constitutes a healthy vegan diet, before making the switch.
It's not difficult to get the right nutrients if you're vegan, but you can't just cut meat and eat pasta and tomato sauce all day.
Relying on the wrong sources of information
When choosing nutritional information, the quality of your sources is very important. There are many areas of misinformation, so go to a dietitian-nutritionist to guide you in this new decision.
Not taking the correct supplements
Many of the vitamins and minerals that carnivores consume can be obtained from a vegan diet. The exception to this is vitamin B12 , which is most commonly found in meat, fish, milk, and egg products.
The solution: Although it takes time for a deficiency to occur, it's best to avoid things from the start by making sure to use a fortified food source or supplement that meets this body requirement.
Depending on your diet, you may also need to supplement with other nutrients or take a multivitamin. The most important to consider are iron, calcium, zinc, vitamin D, omega-3 fatty acids, iodine and vitamin A.
However, you shouldn't overdo it with a nutrient either. Therefore, it is a good idea to speak to a registered dietitian, who can help ensure that your nutritional needs are met.
Eating too much fiber too soon
Adding a large amount of extra fiber suddenly, by consuming larger amounts of beans, legumes, and vegetables, can cause digestive discomfort.
If you have a lot of bloating, gas, or constipation on a vegan diet, try adding much more water to your diet and reducing fiber while adjusting. The general rule of thumb is to increase fiber gradually and also increase fluid intake.
It is best to start with small portions of beans and pay attention to how food makes you feel. Just because you feel bad after a meal doesn't automatically mean you have a problem with that meal. Look for patterns over time.
Trying to be a "perfect vegan"
Because veganism is a philosophy and a diet, there can be pressure and shame about doing it "right" all the time. But this kind of all-or-nothing thinking causes stress and can even lead to disordered eating.
Restrictive thinking patterns around food can lead to orthorexic behaviors. Gradually allowing a plant-based diet, without applying too many rules to your choices at first, can be a less stressful transition.
Remember that you don't have to be a perfect vegan to make a difference. If you can't eat a purely vegan diet due to underlying health issues or dietary restrictions, there are plenty of other ways to help animals, cut emissions, and eat well, too.
Don't plan ahead when eating out
Don't be surprised if the restaurant you're eating at doesn't have vegan options or if your dinner host forgets you're vegan.
Plan ahead, check the menus, and ask your host if vegan options will be available. If in doubt, bring your own food.
Anything you can do to avoid unnecessary hunger in a situation where there are no vegan options is really helpful.
Make the change alone
It is easier to maintain a change in behavior if we have support. In fact, an April 2018 study in Health Education and Behavior found that participants who had social support were 61 percent more likely to improve health behaviors, such as eating more fruits and vegetables and exercising than those who did not. they did it.
It may be interesting to connect with other vegans online or in person for support and recipes. Avoid the "vegan police" who punish people for not being the perfect vegan.
