India – The land of culture is constantly evolving with global influence. Adaptation to western culture has blurred Indian cultural concepts at least since the millennial generation. So keeping up with the trend, veganism is spreading wildly here in India!
In a country dominated by dairy in the traditional Indian diet, until recently, vegan options were relatively hard to come by. But, now things are changing and we are able to find alternative meat and vegan dairy products in the markets. In fact various brands have launched vegan options making more people #govegan!
Also, if we hearken to the statistics, it’s mostly women who plunge into the increasingly popular veganism. The gender disparity could be due to various reasons. The highly compassionate nature of women to animals, or it could be our high interest in self-improvement or the pressure to stay slim. Avoiding a dessert becomes a lot easier when you could say ‘I am vegan’ than ‘I can’t eat that’. Also since the wellness industry is more dominated by women than men, it’s no surprise that more women are inspired to make lifestyle changes than men.
Veganism has an array of health benefits. It’s associated with lower risks of heart disease and hypertension. Going vegan may also provide benefits for type 2 diabetes and declining kidney function. An increasing number of people are turning to plant-based diets in hopes of shedding excess weight. It therefore helps decrease obesity rates as well.
With the buzz around veganism, let’s find out the health outcome in women.
Veganism and PCOS
1 in 5 women (22%) in India are diagnosed with PCOD according to statistics. PCOS doesn’t just end with it’s reproductive concerns. As a matter of fact, it never ends. Not only is it incurable but also serves as a precursor to several other health concerns. Along with its hormonal implications, it must be remembered that PCOS is also a metabolic disorder. That explains why doctors advise lifestyle change. Also explains why I hated my doctor. I did not find vegetables and exercise to be the cure when I was 18. But 4 years later, that’s what helped me.
Today’s sedentary lifestyle makes it even harder to digest cow’s milk. And, experts believe that plant based diet is easy on the digestive system. Plant-based diets can be effective for weight loss, and thereby, can contribute to alleviating PCOS symptoms.
Vegan food also helps to
reduce inflammation
Increase insulin sensitivity
Stabilize blood sugar
Improve gut health
Which in turn can help improve PCOS symptoms like regulating your menstrual cycle and decreasing androgens hormones that can cause increased hair growth, acne, and other symptoms).
But when you are making the switch to the green lifestyle, get a nutritionist and doctor’s opinion, if it is right for you.
Are you a vegan and pregnant?
In the uptick of women turning vegan, the concern of them following the lifestyle during pregnancy has risen. It is criticized for being inappropriate during pregnancy, as it lacks nutrients like vitamin B12, omega-3 fats, iron, iodine, calcium, and zinc — all of which are especially important during pregnancy. Apparently, being vegan isn’t “optimal” for Pregnancy.
So if you are vegan and pregnant, here are few fact checks to clear all doubts about your diet.
Health myths about veganism and Pregnancy!
1. Pregnant women need meat and dairy!
Yup, it is essential to take all the nutrients a baby needs to grow. Someone who is vegan may need to do a little extra planning to be sure that have enough nutrients, especially at the beginning of pregnancy. Keep an eye out for plant milks and yogurts fortified with calcium, to strengthen your bones and build your baby’s. Get a customized diet plan from your nutritionist.
2. You cannot get enough of Vitamin B12 from vegan diet!
A range of vegan-friendly foods are fortified with B12, including some cereals, tofu, nondairy fortified milks and spreads and fortified meat. But it is important to get additional B12 especially during pregnancy and while breast feeding through supplements.
Along with vitamin B12, the need for iron increases by 50% in pregnant women. Chow down on iron rich food like beans, soy products, barley, quinoa, pumpkin seeds, dried fruit, spinach, collard greens, see weed, dates, and certain fruits to replenish your iron stores. Have a routine check on your iron level to prevent anaemia.
3. Soy affects hormones!
The science about soy isn’t absolute. There’s not a lot of data about how soy impacts hormones in humans. Research suggests that eating soy products might decrease FSH and LH in people who are pre menopausal and it might increase estrogen in people who are menopausal (19), leading to a reduction in menopausal symptoms. All these changes are also proportionate to the quantity of consumption. Further study reveals that it does not affect menstruation and fertility. And soy definitely is not associated with breast cancer, according to a study in 2020. There you go!
4. Not enough protein!
Whoever says so has forgotten the plant-based protein you get from oats, quinoa, beans, spinach, tofu, lentils, broccoli, nuts, seeds, soy based food and more. Veganism provides a whole load of the building blocks of life – Proteins! When you do it the right way a vegan diet provides enough for your body to use; infact even to build muscles.
5. Too many carbs!
Perhaps the most commonly recommended diet for PCOS is the controversial low-carb diet. With the rise of their popularity, lots of conflicting information takes the internet by storm, along with an opinion of nutrition from anyone and everyone. Eating fewer carbohydrates is known to consistently and reliably lower insulin levels and therefore combat insulin resistance. The problem is the same with the new age diets like Keto or paleo. So having carbs is not bad! The whole world needs to affirm that.
Myths busted! You can now let go of the breath you have been holding.
While whole-food vegan diets are generally higher in certain nutrients, poorly planned vegan diets may lead to deficiencies of several key nutrients, and may increase your risk of preterm birth, low birth weight, and the improper development of your baby. It requires proper planning and a strong awareness for a balanced intake of key nutrients. Guidance from a nutritionist can help achieve that and is essential when you decide to go vegan.
Having said all this, one’s ethics and studies alone can’t preach veganism. Just like politics and religion, none can strip you of your right to choose your lifestyle and none can dictate otherwise. So the final call is yours alone to take. What helps you feel your best, is satisfying, affordable, sustainable, flexible, and fits your ethics and suits your health?
If it is veganism, go ahead; #govegan!
Straightening out the facts 😤
Happy to!