Is turning vegan really good for you?

Health experts say it’s vital to know exactly what you are substituting your meat with

Eliminating dairy, meat and any animal product from one's diet is at the core of the veganism philosophy. For many, it is an ethical choice so as to not harm any living thing. For others, the growing carbon footprint of the meat industry has them turning to this concept. There are several who are turning to veganism in a bid to become healthy and avoid diseases.

As per government reports, 30 per cent of the population in India is vegetarian, of which an estimated one per cent is vegan, which roughly translates to a number of five million. In fact, as per data from Google, in 2020, the searches for vegan-related topics shot up by a whopping 47 per cent.

Despite being around since the 1950s, the concept of veganism has picked up pace only in recent times, first in the west, eventually trickling down to India. From celebrities turning vegan to companies making plant-based products, there are several reports that point to its growing popularity. But turning vegan can have its fair share of roadblocks and health implications, if done the wrong way.

Meat vs plant

According to Dr Sujata Chakravarti, consultant-general medicine, Hiranandani Hospital, Vashi, “There are multiple benefits of lean protein, big fatty fish, egg whites and other products from animal sources that are lost when an originally non-vegetarian person becomes a vegetarian or vegan. Animal protein helps with muscle and brain development, growth and helps maintain a healthy body weight. Big fish are one of the best sources of vitamin B12.”

So why are meat-eaters giving it up for health reasons? Fitness and health expert Bhavna Harchandrai argues, “Although meats and seafood contain all the essential amino acids required for muscle-building and recovery, plant-based proteins, when combined with the right carbohydrates, complete the amino-acid chain to reap the same benefits.” She further adds that eating plant-based food balances the pH level in our body and can prevent lifestyle diseases.

Mock meat on the rise

As per projections, the mock-meat industry will be at $1billion in the next five years. In India, brands selling plant-based meat that mimics the taste and texture of actual meat are already on the rise. Power couple Virat Kohli and Anushka Sharma recently announced their venture into this business by investing in the company Blue Tribe that offers mock meat nuggets, momos, keema and sausages. They jointly announced via social media that while they’ve adopted a plant-based lifestyle, they do miss the flavour of meat and this satiates their taste buds in a palate- and planet-friendly way.

Prior to this, Bollywood actors and husband-wife duo Genelia and Riteish Deshmukh launched their plant-based venture called Imagine Meats in late 2021. Offering nine variants of ready-to-prepare meals like biryani, kebabs, burger patties and more, these too are frozen offerings. Says Deshmukh, “With a broad range of plant-based meats, it is the perfect solution for meat-lovers like me who find giving up animal meat quite a challenge.”

Not just this, Wakao Foods, India’s first jackfruit-based, vegan food start-up received funding on the television show Shark Tank India. A homegrown brand from Goa, it was launched in 2020 and has seen a 25 per cent growth every month since its inception. Sairaj Dhond, founder and CEO, Wakao Foods says, “We are targeting vegans as well as meat-eaters because the texture of jackfruit is naturally very chewy, fibrous and perfect for mock meat.” The brand offers plant-based, ethically sourced ‘ready to cook’ and ‘ready to eat’ products like Raw Jack which can be used as a vegan substitute in meat recipes, along with Teriyaki Jack, BBQ Jack and more.

Vegan protein

One of the biggest arguments against veganism is the lack of superior protein sources similar to the ones from animals, especially needed for muscle recovery after strenuous workouts. Brands like Green Protein are bridging this gap by offering protein supplements made from peas.

Madhvi Datwani, CEO and co-founder of Green Protein says, “Veganism is a growing trend and will continue to see immense growth and relevance in the coming years. We recognised the limited number of great-tasting options that existed in the Indian protein market. Due to our difficulties in finding suitable options, we ventured into this amazing journey, knowing that we were plugging a huge gap.”

How healthy is it really?

Unlike earlier when vegan options were few and far between in the packaged foods category, these frozen, ready-to-consume foods should be had with caution. While they are marketed as earth-friendly, low in saturated fat and healthier than meat, they are still highly processed.

Says Neha Sahaya, Mumbai-based nutritionist and wellness consultant, “Most people assume that if a product is labelled vegan, it's healthy and this is one of the main reasons we are now buying plant-based sausages, nuggets and burgers more readily. The reality is that there is nothing particularly healthy about a vegan hotdog or burger if it is a frozen product as it is likely to be an overly processed industrial food. Frozen meals, even vegan ones, tend to have high sodium, additives, sugar and other preservatives to enhance their taste and increase shelf life.”

She suggests eating them only occasionally, and not making them a part of one’s daily diet. “Like red meat, vegan packaged and frozen products can become unhealthy options if eaten in excess,” she adds.

Even packaged vegan milk from plant sources isn't high up in her books. She recommends making it at home, fresh, instead of buying a packet which will have additives, sugar and other preservatives. Sahaya, however, considers mock meat a good option for those transitioning into a vegan lifestyle and looking for a replacement with a similar texture, taste and smell of animal protein.

When it comes to nutritional gaps that a vegan diet can result in, Shweta Shah, founder of Eatfit247, suggests getting a consultation from one’s doctor and dietician before giving up certain food groups. “You shouldn't leave a food group without proper guidance as it may lead to health issues and deficiencies. Nutrients like vitamin B6 and B12, which are mostly animal-derived, need to be fulfilled by the intake of the right foods such as leafy vegetables, legumes, lentils and all kinds of beans. What causes health issues after turning vegan is an improper diet. One needs to have a balanced meal where all the macros and micros are included,” she adds.

Whether you choose to turn vegan for health or ethical reasons, having complete knowledge about what you are substituting your meat with will determine how healthy it really is for you.

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