In a country where more than 30 percent of the population is vegetarian, veganism would have come naturally to people. But India being the largest producer of milk in the world, dairy holds a significant place in Indian diet and hence though we have millions of lacto-vegetarians, complete veganism is yet to gain popularity.
Veganism is less of a food habit than an ideal to live by. Those who follow a vegan lifestyle firmly believe in living at peace with the animal world and ensuring than no act of theirs should ever harm a life form. It not just means shunning away meat and dairy (include ice-cream, cheese, butter, milk), but also giving up on silk, leather, sugar (as it is refined using charred animal bones, honey, toothpaste (bone ash) and even cosmetics (wax).
But is vegan diet really healthy? While parents should never try this diet on kids and infants, nutritionists believe that you do not miss out much if you know how to balance your diet. According to nutritionist Ritika Samaddar, "Vegan diet consists of only plant based foods including veggies and fruits, grains and legumes, nuts and seeds; even dairy needs to be avoided. It's the latest diet in town, various researches have shown that following a vegan diet helps not only to lose weight but helps in reducing the risk of heart disease, high blood pressure, high cholesterol and Type 2 diabetes. In India with a majority of its population being vegetarian, it's a good diet to follow but one needs to monitor certain nutrients like calcium, B12 and protein content as avoiding dairy might lead to deficiency. "
But what to eat if you are a vegan? The choice of options can be quite diverse in India where meat is not a staple. You can eat all sorts of pulses, rice, flours, nuts and jaggery which is part of everyday diet. But giving up on dairy means depriving the body of essential proteins and calcium. Says nutritionist Madhuri Ruia, "Don't forget to include protein in your diet. Once you give up the meats, eggs and milk products, you may end up depriving your body of this essential nutrients. While plant-based foods can provide you the required amount of nutrition, remember to include adequate amounts in your daily diet. For example, almonds are a source of 15 nutrients including essential ones such as protein. In fact these nuts are a richer source of protein when compared to other nuts."
Hence, it is a good idea to snack on almonds, seeds and dried fruits like apricots and figs if you are following a vegan diet.
Here are some healthy vegan recipes worth trying:
Aloo Poha
Vegan Ice Cream
Skinny Baked Vegan Meatballs
