A balanced vegan diet can provide a huge range of benefits. Actually, a majority of the world populace is changing from unhealthy traditional and contemporary dieting to the vegan diet. Weight loss, better blood sugar control, and decreased risks of heart disease are some of the benefits of the diet. However, people are so excited when adopting the diet that they end up making some mistakes. Below are common mistakes people make when adopting vegan diet and tips on how to avoid them.
Not Getting Enough Iron
It is obvious that going vegan cuts down the intake of meat, a major source of iron. Most notably, animal-based sources of iron are generally absorbed better than plant-based sources. However, you must reduce the amount of animal-based iron sources. Even so, some vegans fail to get enough iron giving substitutes in their meals. Severe low levels of iron in the body may lead to anaemia. To avoid this, plant-based dieters need to double the amount of iron in their meals. Include iron-rich foods such as spinach, tofu, beans, lentils, and sunflower butter.
Failing to Drink Enough Water
Drinking enough water is important for everyone, especially plant-based dieters. This is because they take huge amounts of fibre. Most foods with high amounts of fibres including legumes, vegetables, and whole grains are healthy and staple foods for vegans. Research has shown that people who eat such foods need to drink enough water similar to those who eat meat. Taking enough water is important because it can help fibre move through the digestive tract. In addition, it prevents issues like gas, bloating and constipation.
Eating Too Few Calories
Evidently, many foods and food groups are off-limits for plant-based dieters. This makes it a challenge for the dieters to meet their calorie needs. A recent reliable research has indicated that vegans tend to eat fewer calories than people who eat both meat and plants. It is imperative to note that calories are the main source of energy for the body. The body requires certain amounts of calories to function. Restricting calorie intake, as may be done by plant-based dieters, may lead to several negative side effects.
Assuming That Vegan Products Are Automatically Healthier
Unfortunately, not all foods may be healthy just because manufacturers label them “vegetarian” or “vegan”. For instance, almond milk is popular plant-based milk. Nevertheless, almond milk is low in calories and not necessarily healthier than cow’s milk. In addition, sweetened almond milk can also be high in added sugar, which is not healthy. Most products in the grocery store are high in calories, yet lacking enough proteins, fibre, and nutrients necessary to make a balanced diet. Consult your dietician about healthy foods that will ease your transition to a vegan diet.
It is true that a balanced plant-based diet can be very healthy and nutritious. Nevertheless, these mistakes can lead to nutrient deficiencies and potential health problems. To achieve a healthy vegan diet, dieters should ensure that they cautiously address these common mistakes. Note that these are only a few mistakes. A dietician may elaborate more mistakes that one ought to manoeuvre to enjoy fully the benefits of the vegan diet.