It's Not Too Late to Start Veganuary! A Dietician Explains What to Know About This Plant-Based Diet Challenge
The New Year is upon us, and it’s a popular time to revamp our diets and wellness routines. If you've been trying to curb your meat consumption and choose more plant-based, vegan alternatives, you might want to try Veganuary.
“Veganuary is a month-long movement during January where people give up meat and animal byproducts and follow a vegan diet for the entire month,” says Roxana Ehsani MS, RD, CSSD, LDN, a Registered Dietitian Nutritionist and Board Certified Sports Dietitian in Miami, Florida.
Plant-based diets also happen to be trendier than ever. A 2021 study found that the number of Americans who follow a vegan diet increased by 600% from 2014 to 2018. But if you're unsure about making the long-term commitment to plant-based eating, Veganuary is a great way to try it out within a fairly short timeframe.
Curious to learn more? Here’s everything you need to know about Veganuary.
What is Veganuary?
Veganuary is a 31-day challenge in which participants follow a vegan diet. That means no meat, fish, dairy, eggs, honey, or gelatin-based products should be consumed during this period.
“Veganuary is a great introduction to a vegan diet,” adds Ehsani. “Maybe someone is interested in giving it a try, but they're unsure if they’d like to fully adopt the diet. They can follow it for a month to give it a go.”
Some people may be good candidates to try Veganuary.
“Maybe someone recently received news that they have high cholesterol and would like to swap out the meat that can be high in saturated fat for more plant-based proteins such as legumes (beans, lentils, nuts, and seeds) that are lower in saturated fat,” says Ehsani.
However, it's important to be mindful before taking on this diet challenge.
“Anyone who has an eating disorder or a history of disordered eating should not give it a try, or they should be working alongside a registered dietitian nutritionist to ensure they are still meeting their caloric needs and not restricting themselves,” adds Ehsani.
Even if you're going vegan for a short time, you'll want to make sure you're making up for the nutrients you'd normally get from animal-based products. People on vegan diets are more prone to certain vitamin deficiencies, including vitamin B12, vitamin D, calcium, selenium, iodine, iron, zinc, riboflavin, and omega-3 fatty acids (1,6, 14). So, try to tailor your meal plans accordingly or ask your health provider about the best nutritional supplements to take that'll compensate.
What are the health benefits of Veganuary?
Following a vegan diet can come with many health benefits, starting with gut health.
“Eating more plants (at least 30 servings a week) is linked to a more diverse gut microbiome,” says Ehsani. “Plant-based proteins such as beans, lentils, nuts, and seeds are rich in dietary fiber, which can support a healthy gut and digestion as well.”
Because most Americans are not getting their daily recommended fiber, these high-fiber foods that make up the foundation of a vegan diet can make a big difference.
“Adopting a vegan diet can help them meet this number more easily,” says Ehsani.
Tips for starting the Veganuary challenge
Want to try Veganuary? Here are five tips for starting a vegan diet in a healthy, sustainable way.
Fill your plate right
During Veganuary, it’s important to eat a balanced variety of nutrients at each meal. Here's what Ehsani recommends:
Fill half your plate with fruits and veggies.
Fill one quarter with a plant-based protein choice (e.g., lentils, beans, tofu, or edamame).
Fill one quarter with either a whole grain or starchy veggies (e.g., potatoes or sweet potatoes) or sprouted grains (e.g., quinoa, buckwheat, farro, or barley).
Eat more lentils, beans, and peas
Don’t just sprinkle a few beans or lentils on your plate at lunch or dinner — make sure you are getting at least a full serving or more, so you're consuming enough calories and protein. Ehsani notes there are many varieties within the bean, lentil, and pea categories.
“You can choose: Red kidney beans, chickpeas (aka garbanzo beans), black beans, cannellini, brown lentils, black lentils, yellow split peas, green peas,” says Ehsani. “They all have a slightly different nutritional profile but offer a wonderful amount of protein and fiber.”
The best part? You can prepare these ingredients in different ways.
“Use them in soups and stews, make them into burger patties, add to salads, grain bowls, or dips,” says Ehsani. “They are blendable, so you can purée them with veggies to make a soup — they add a creamy rich taste without the cream. Or, you can eat them whole!”
These protein- and fiber-rich foods can also sub in for your usual white-flour pasta and corn chips.
“Beans, lentils, and peas can be found in pasta, rice, or orzo form,” says Ehsani. “Try roasted chickpeas for a snack or look for black-bean chips.”
Incorporate more nuts and seeds
Nuts and seeds are an important part of a vegan diet, as they provide healthy fats, fiber, and protein. Plus, you can eat them at virtually every meal!
“You can blend nuts or seeds into a spreadable butter,” says Ehsani. “You can also use them in dips, sauces, soups, or stews. Add them to smoothies or stir or drizzle into yogurt, oats, cereal, açaí bowls, or grain bowls.”
She also notes that nuts, especially ground walnuts, can work as a delicious ground-meat substitute that can be used in pasta sauce or tacos.
“Use seeds (either whole or ground) like hemp seeds, chia seeds, or flaxseeds in baked goods, add them to pancake or waffle batters, and top your dishes with them,” says Ehsani.
Look for sprouted grains
Veganuary is a great time to swap your plain white bread for sprouted grains, which are more fortifying and nutrient-dense.
“They have everything from bread rolls, sliced bread, English muffins, tortillas, and cereals,” says Ehsani. “Sprouted grains tend to be higher in both protein and fiber compared to just white bread. You can also eat whole sprouted grains, which tend to cook faster than grains that are not sprouted — they are great for busy weeknight meals.”
Eat plenty of veggies
Fill your plate at each meal with plenty of veggies, and try to include a colorful array of them.
“Focus on a variety of veggies to get your fill of vitamins, minerals, antioxidants, fiber, and a few grams of protein,” says Ehsani. “Eat them raw, roasted, sautéed, baked, broiled, steamed, add them into sauces, dips, soups, stir-fries, sandwiches, and wraps.”
Finally, if life gets busy and you're concerned about your fresh produce wilting away in the fridge, she adds that you can always incorporate frozen or canned veggies into your Veganuary meal plan.
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