Veganuary, on a vegan diet for a month: but is it worth it?

Have you ever heard of Veganuary? It is the name of an English non-profit organization that encourages people from all over the world to try a power supply vegan for the month of January. Over time, by extension, it has become synonymous with the commitment to try a plant-based diet for a whole month.

The 2021 saw a 28% increase in participation in Veganuary, with over half a million people around the world trying to change their diet and reduce their meat intake throughout January last year, through both veganism and vegetarianism.

A proposal that is also becoming very popular in our country, also considering that almost one in ten Italians is already vegetarian or vegan (according to the data of the Italy 2021 Report). But, like many other food-related New Year’s resolutions, it can also become just another diet fashion, which results in a restrictive diet with no real beneficial effects.

“Beyond the declared objective of the organization, which is precisely to inspire people to try a vegetable diet for the month of January to eventually extend it to the rest of the year – explains the doctor. Ambra Morelli, Clinical Dietitian – We can say that Veganuary can inspire a period of post-holiday detox, but also, in a more prolonged way, of change of course with respect to unhealthy habits that often drag on beyond the Christmas period ».

We have tried to evaluate together with the expert, if it is a sustainable diet and what advantages it can entail introducing it slowly into your daily life. Here’s what we found out.

What does a plant-based diet consist of?
“A vegan or plant-based diet tends to be associated with a greater consumption of fruit, vegetables, whole grains, legumes, nuts and a reduction in saturated fat intake: all of this is good for health. However, it may not be easy to balance and respect, and it is important to know which nutrients to pay attention to, also in order not to risk limiting the variety of one’s diet, depriving oneself of the necessary fuel ».

What are the biggest obstacles that can be encountered in introducing such a diet after a period like the Christmas one?
“In the meantime, it is necessary to understand that a vegan diet subverts, completely changes the habits of a traditional diet. It is therefore necessary to understand well the meaning and methods of implementation as well as… the waivers. You have to be ready to completely remove everything that is of animal origin, even if present only as an ingredient in more complex gastronomic preparations. This can be a first obstacle, but as always happens for changes, that is, for new things, never faced before.

I would add that another difficulty may be the like, not everyone loves plant foods, indeed considering the average habits of the population, I would say that in reality it is a habit of a few. Furthermore, it must be considered that in order to meet nutritional needs, the volume of food to be consumed will become more abundant than what one would expect. Another, albeit slight, difficulty can be represented by the preparation times of the recipes which are probably a little longer, even if it does not apply to everything.

Conversely, it may even be that a “trial month” does instead appreciate vegetables more such as fruit, vegetables or legumes, and therefore convince you to continue healthier habits, on the model of the Mediterranean diet, even if you decide, at the end of the test month, not to continue with the experience ».

Possible side effects of such a diet?
«The goal is in any case a good state of health. When whole categories of food are excluded the risk of shortages is high. Some necessary nutritional substances, such as the essential amino acids contained in the protein fraction of foods of animal origin, are not found, or are found in limited quantities and qualities, in plant foods.

But the protein question is sufficiently surmountable by doing suitable combinations of plant foods. The biggest problem is that by eliminating animal foods, one consumes reduced or low bioavailability or absent quantities of mineral salts such as calcium, zinc, iron; vitamins such as vitamin D or in particular vitamin B12, absent in plant foods; of essential fatty acids, such as omega 3. If the vegan diet continues as the definitive choice, specific supplements must be provided.

Furthermore, switching to a plant-based diet also implies one higher intake of dietary fiber, generally considered an advantage in itself, however, if you are not very accustomed to abundant vegetable consumption, it could lead to an annoying feeling of intestinal bloating, a problem that however reduces over time “.

What do you need to pay attention to when putting it into practice?
“Even if you follow the plant regime for only a one-month trial period, it is advisable contact a competent professional, such as a dietician, who indicates the important elements for the composition of balanced meals despite the exclusions, the quantities, and therefore the portions, but who also considers the tastes and lifestyle of the person concerned.

If you intend to make a choice for the future, I would say instead that it is an obligation to contact an expert for guidance on achieving and maintaining a good nutritional status as an index of good health. In fact, the possible effects of nutritional deficiencies, especially of salts and vitamins, are not evident in the short term but when they are found, they could create important consequences ».

What foods supply sources of animal protein?
«At this point we are talking about combinations and quantities. Typical, as well as balanced protein combination, it is the integration of legumes with cereals, pasta and beans just to give an example known to all. This is a classic model of how two plant foods that do not have the complete amino acid configuration because they lack two different essential amino acids, complement each other since the missing amino acid of cereals is contained in legumes and vice versa, thus perfecting the kit.

Or it is possible to reduce the gap between animal and vegetable proteins, by consuming abundant quantities of vegetables, given their lower protein concentration, but also by supplementing or diversifying the quality of cereals, as for example choosing quinoa or amaranth more habitually for their quality-quantity of proteins, as well as varying with millet, bulgur …

Do not forget to consume nuts at every meal, such as almonds for example, both for the important protein content, but also for the quality of different nutrients contained (vitamins and salts) and / or preparations based on soy (for example soy drink, tofu, soy granules, seitan, bean sprouts …), radish sprouts, oil seeds (flax, hemp …), seaweed … All in gastronomic combinations that make the meal very pleasant and, why not, innovative as well as healthy.

However, it will be important to identify the portions of various foods, therefore the quantities of each of these, and the most suitable proportions not only for taste but also for an adequate nutritional mix. This is why it is good to avoid “do it yourself” ».

Vegetarians, here are the veg-friendly European capitals!

Uswitch.com experts have unearthed the best European capitals to live in for vegetarians, analyzing the average ratings of vegetarian restaurants across Europe. Are you curious to find out which European cities are veg-friendly? Read on!

The vegetarian outposts in Europe

With an average vegetarian rating of 8.85 / 10, Belgrade, Serbia, and the European capital more suitable for vegetarians! The average price of a meal in this Eastern European capital is just € 15.98, 32% less than Malta’s capital, Valletta, in second place. With a total of 381 veg restaurants, vegetarians in Belgrade will be spoiled for choice.

The Maltese capital of Valletta comes in second, losing the primacy due to “fault” of an average rating of 8.84 / 10. Although the average price of a meal is slightly higher than that of Belgrade, the Mediterranean capital has 1201 suitable restaurants to choose from, a truly rich offer!

With 264 restaurants suited to veg needs, the capital of Croatia, Zagreb takes third place of the ranking with an average rating of 8.78 out of 10. However, despite the wide range of options, the average price for a meal at one of these upscale vegetarian restaurants is the seventh most expensive in Europe, with 32.48 EUR.

The capital ofAlbania, Tirana, occupies the fourth place with an average rating of 8.76 / 10 for its vegetarian restaurants. Not only does this capital offer some of the best vegetarian restaurants in the entire continent, it is also Europe’s highest-rated capital for brunch restaurants as well, with a rating of 8.95 / 10.

To surprise, Helsinki, Finland, is the European capital with the lowest score for vegetarian restaurants, with an average rating of 8.08 / 10. Although 11% of the population is vegetarian, the fourth highest vegetarian population in Europe, the restaurants do not measure up to the rest of the continent.

Tips for starting a Veganuary path

“I feel like reiterating a concept that is very dear and important to me: contact a competent professional if you want to take the plant-based diet route, I’ve seen too many do-it-yourself disasters.

For those who are hesitating on the way to a definitive choice, I can suggest to get there gradually, starting to apply the dietary indications of a dieta naturalmente “plant-based”, as the Mediterranean diet: the goal will be to get used to increasing predominantly vegetable choices that include small portions of animal foods, before taking the “big step”. I remember that the Mediterranean-style diet is nowadays recognized by countless scientific studies and researches as a guarantee of health, which makes use of a wide food choice, but with a well-defined trace towards plant preference ».

Here are the others too practical advice by Dr. Morelli: you can find them below.

Other stories of Vanity Fair that may interest you are:

Detox diet after the holidays

How to lose weight with the Mediterranean diet