Is it true that veganism is not entirely a healthy diet?

Question

Hi doctor,

I am 29 years old. I have recently switched to strict veganism. So, I do not consume any kind of animal-based dairy products. I eat only plant-based foods. However, I am concerned I may develop some kind of nutritional deficiency if I stick to veganism. Is it true that veganism is not entirely a healthy diet? Can you please suggest a healthy diet plan that is plant-based?

Thank you.

Answer 1

Hi,

Welcome to icliniq.com.

I can understand your concern.

Yes, following a vegan diet is not an issue, but give your body time to adapt to it, and gradually you can shift. Yes, you need to add some supplements to cover initially, then you can manage. Vegan food's cost and availability can be an issue, too. Yes, anything that comes from animals cannot be part of a vegan diet. I feel that making a gradual shift from a Mediterranean diet helps. It mainly relies upon the greater intake of plant-based food products and limited consumption of meat products. It is composed of dietary practices that significantly lower the risk of health problems like diabetes, cancer, depression, heart attacks, obesity, etc. The diet includes the following:

1. Regular intake of fruits and vegetables.

2. Frequent consumption of whole grains and legumes.

3. Daily use of olive oil, nuts, and seeds as a source of fats.

4. A moderate intake of dairy products.

5. Occasional consumption of eggs, meat, fish, and wine.

6. Seldom intake of honey and added sugars.

Foods to avoid on a Mediterranean Diet. Prior to following a strict Mediterranean diet plan, you need to shun certain types of foods such as:

1. Butter and refined oils.

2. Refined grains like white bread and pasta, pizza, and food products made from white or refined flour. Processed and packaged food products.

3. Red meat.

4. Desserts with high added sugars.

These are a few tips, but you need to take a personalized dietary consultation once.