Transitioning to a vegan lifestyle can seem challenging, especially at the beginning. It can seem quite restrictive and even exhausting at times. (If you’ve been standing at the shop reading food labels for hours, you know what I’m talking about.)
To tackle those challenges, I gathered all the potential questions, myths, and information you can read and use as a new vegan. Like every big change, give yourself time and keep educating yourself.
So let’s see what are the common challenges that new vegans may struggle with:
Nutrient deficiency
As a new vegan, you might be worried about getting enough vitamins and minerals on a vegan diet. The issue might arise if your diet predominantly focuses on processed food. Instead, focus on whole foods such as fruits, vegetables, grains, and legumes.
It is also important to supplement vitamins such as Vitamin B12 and Vitamin D (depending on different factors such as age, geographical location, nature of your job, etc) and potentially omegas. Iron, calcium, iodine, and selenium are important minerals that can be easily obtained through food.
Before taking any supplements or diet changes, consult your GP.
Do I get enough protein?
The award for the most common question for new vegans goes to: “Do I get enough protein on a vegan diet?”
I do not blame anyone for this. Most of us are taught that protein comes from animal flesh, which is true, but this is not the only source. Protein comes from plants, too—nuts, seeds, and legumes.
Incredible sources of protein are:
- Soy products – tofu, tempeh, edamame beans,
- Legumes – beans, lentils, peas, chickpeas,
- Grains – oats, buckwheat, and quinoa.
Social pressure and gatherings
The social pressure of being or going vegan can be quite intimidating. It’s not always easy to share your new dietary preference as you might feel your friends, family, or partner might judge your choice.
I discussed this in detail in my previous blog post, “Social Pressure of Being Vegan,” so check it out and learn how to deal with the social pressure challenge.
Cooking and eating out
Planning what to eat as a vegan and finding a place to eat out might be one of the biggest challenges of going vegan. Regarding cooking, you can start by ‘veganising’ your favourite meals.
For example, you can make bolognese with lentils or vegan mince meat, lasagne, or pizza with store-bought vegan cheese or cashew cheese. Once you get used to the change, slowly transition to new recipes that you can easily find online.
Depending on your location, eating out as a vegan can be challenging or super accessible. Big cities usually have more options, whereas small cities and towns might lack proper vegan dining spots. Plan your restaurant visit in advance—check the menu, and use the Happy Cow website and app to find vegan restaurants in your area.
Reading labels
Reading food labels as a new vegan might be exhausting. I kid you not; I would spend hours in the shop’s aisle reading all the labels of my favourite snacks just to find out about 1% of milk powder. Jokes aside, it will take some getting used to, but once you master it, it will take you a second to scan the ingredients list. To speed up the process, look for the items that are bolded. Be careful, though, as butter and honey are not usually bolded.
Vegan Product Availability
As mentioned, it might be challenging to find decent vegan products in your area. I’m talking about vegan meat, cheese, and snacks. You can always focus on a whole-food, plant-based diet, as grains, legumes, fruit, and veggies are mostly accessible everywhere. Another thing is that some of the products might not be labelled vegan but can be ‘accidentally vegan, ‘ which means they don’t contain any animal products or byproducts but don’t have the V-label just yet.
Cravings for non-vegan food
Cravings for non-vegan foods can be a significant challenge for new vegans. These cravings can be emotional or related to the taste and texture of familiar dishes. This might seem strange, but you can also start having dreams about eating non-vegan food. It’s nothing weird, so don’t worry. You are shifting your taste buds to a new level, and it’s normal for your body to crave what it’s been used to for years. Keep going, the cravings will disappear, and your body will adjust.
Digestive changes
A sudden increase in fibre intake from plant-based foods can lead to digestive discomfort for some new vegans. Try to increase your fibre intake slowly so your body can adjust. Add chia seeds to your oatmeal or smoothie. Instead of 2 pieces of fruit, include 3 or 4 a day. Implement nuts into your diet (snack on almonds, walnuts, hazelnuts). Eat whole grain bread instead of white bread, etc.
Include probiotics such as plant-based yogurt, kombucha, and kimchi to help create a healthy environment for the new bacteria in your gut.
Lack of support
New vegans may feel isolated if they lack a support system or community of fellow vegans to whom they can turn for advice and encouragement. There are many groups on Facebook that you can join to share your experiences. You can ask about any vegan events or groups in your town or city or organise one yourself.
Vegan food cost
Some new vegans may find the plant-based diet more expensive than their previous diets, especially if they rely on specific vegan products. This might be true if your diet is predominantly based on processed vegan food such as vegan meat, cheese, and other substitutes. However, if you focus on a whole-food, plant-based diet such as fruit, vegetables, legumes, and grains, the cost is even lower than that of an animal-based diet.
Does vegan food equal health?
New vegans might assume that all vegan foods are healthy, which is not necessarily true. Chips and the most famous fizzy drink in the world are vegan, but that doesn’t mean they’re healthy. So vegan food doesn’t mean it’s healthy. A whole-food, plant-based diet is healthy and beneficial for your health, so make sure you focus on that rather than processed vegan food.
Learning about hidden ingredients
There are many hidden animal-derived ingredients in processed foods. New vegans may struggle to identify and avoid these. I made a list of hidden non-vegan ingredients so you can learn more about them.
Vegan travels
Travelling as a vegan might seem difficult, depending on the country you are visiting.
Happy Cow is an incredible app that helps you find vegan restaurants near you (with pictures and reviews). there is no need to download the app; if you type in Google the city or location that you are at and add Happy Cow next to it, you will get at least 10 suggestions.
Read more about ‘How to travel as a vegan.’
Summary – What Are The Challenges That New Vegans Face?
As a new vegan, be patient, keep educating yourself, seek support from vegan communities or online resources, and gradually learn how to navigate these challenges. With time and experience, many of these issues will become less problematic, and you will start thriving as a vegan.
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