January marks a month where many choose to stay away from animal products. It is a movement that started almost 10 years ago in 2014 and has grown in popularity.
I think that most would agree that as a worldwide society, we consume too many animals. Looking to reduce this intake can be a step in a healthier direction for both yourself and the world.
If you are considering or already are trying out veganism – how are you getting on?
There are so many vegan products out there now that it can be quite overwhelming. My advice for veganism is similar to any other dietary advice – which is to cook from scratch.
Homemade cooking is always the healthier option as you know what is going into your meal. You’ll avoid any additives, chemicals, and other strange and highly processed ingredients which we know isn’t friendly to our gut microbes or the rest of our digestive system. Sadly, many of the ready-made vegan meals are very processed, which is no different to the animal-containing ready-meals.
My top tips for getting the most out of Veganuary:
Cook from scratch – as above, you can avoid unhealthy additives and poor quality ingredients.
Adequate protein – when going vegan, it is extra important to choose protein-dense foods, at each mealtime. Some good sources are: fermented soy (tempeh, miso), edamame, lentils, beans, pulses, peanuts, sesame, almonds, quinoa, green peas, artichokes, asparagus, mushrooms, Brussel sprouts.
Variety – having different types of plants is great for our gut microbes as it aids a good diversity but it also ensures we get the range of proteins that our bodies need.
Supplements – consider B12 and iron as they can be tricky to absorb in plant-form. It is best to get personalised advice from a fully qualified nutritional practitioner.
Opt for warmer foods. At this time of year it is cold, at least here in the UK. Colder foods are harder for the digestive system to break down. So for winter time opting for soups, roasted veg over cold salads and smoothies is optimal. Using warming spices like garlic, cinnamon and cardamon is helpful too.
Written by Rosie Rayner, ND, DipCNM