LIVING WELL

Can you be Vegan... and Healthy?

Deciding whether to take the plunge and go fully plant-based? Flic Everett has the lowdown on the right way to plan a vegan diet

Perhaps you’re already a fan of meat-free Mondays and considering shifting to full-time veganism. Or maybe you’re vegan-curious, having heard about the health benefits. If so, you’re far from alone, as plant-based diets are now more popular than ever before. It’s a radical change to our eating habits that has snowballed over the past decade, with big brands like Cadbury and Richmond offering vegan alternatives to bestsellers, a dedicated (and expanding) ‘Plant Pioneers’ vegan section in Sainsbury’s and millions of us eating at least some plant-based meals on a weekly basis.

According to a YouGov poll, vegans now make up 6% of the population, while a Veganuary survey this year found over a third of UK residents are interested in going vegan and 36% believe eating a plant-based diet is ‘an admirable thing to do’. And you can see the appeal, both in terms of health and sustainability. Years of research have linked plant-based diets to lower rates of type 2 diabetes, heart disease and some cancers. And a new study shows that if the whole world went vegan, not only could we save 8 million human lives by 2050, but we’d also reduce greenhouse gas by two-thirds and dramatically slow climate change.

Not all vegan diets are created equal, however. While a carefully planned and supplemented plant-based diet is packed with health-boosting nutrients, a poorly thought-out approach using processed vegan food can mean an overload of salt and additives, and a lack of essential vitamins and minerals. So if you’re considering going plant-based, here are the food rules you need to follow to stay healthy.

BE SMART ABOUT MAKING THE CHANGE

‘It may take a little planning to make the transition, depending on how close to being vegan you already are,’ says nutritional therapist Thalia Pellegrini. ‘Make a list of essentials (see right) and have some veg-based meal ideas ready to go before you go shopping.’ If you don’t have the right foods to hand on a wet Wednesday teatime, there’s every chance you’ll cave in and end up eating whatever non-vegan foods you have in the fridge.

‘Nuts and seeds are a storecupboard essential,’ advises Thalia.

‘They’re a source of protein, but also healthy fats, which are important for everything from hormonal balance to mental health.’

The majority of your diet should be made up of wholefoods, adds nutritionist Eva Humphries, who recommends stocking up on hemp seeds for zinc; chia seeds, a great source of omega-3 fatty acids and also a fantastic base for puddings; nutritional yeast, also known as nooch; and seaweed. You’ll also need wholegrains like brown rice and pasta, plus a good supply of dried pulses as w