Ever wondered why some new vegans thrive while others throw in the tofu towel? Spoiler alert: It’s not about willpower! These shocking mistakes could make or break your plant-based journey. Ready to unlock the secrets to vegan success?
1. Over-Relying on Processed Foods
Hold up! Just because it’s labelled “vegan” doesn’t mean it’s your ticket to health heaven. Swapping chicken nuggets for soy nuggets might feel like a win, but your body’s singing a different tune.
Processed vegan foods can be just as unhealthy as their meaty counterparts. Loaded with salt, sugar, and weird ingredients you can’t pronounce? No thanks! A recent study found that ultra-processed foods, vegan or not, are linked to a higher risk of cardiovascular disease and mortality.
Pro tip: Embrace whole foods. Think colourful veggies, hearty grains, and protein-packed legumes. Your taste buds (and waistline) will thank you!
2. Not Reading labels
Food companies are sneaky! That “plant-based” label might be hiding some not-so-vegan secrets. Milk powder in chips? Honey in bread? It’s a minefield out there!
Don’t fall for it: Become a label detective. Scan those ingredient lists like your vegan life depends on it (because it kinda does). You’ll be shocked at what you find lurking in seemingly innocent foods. Did you know that some orange juices contain fish oil for added vitamin D? Or that certain red food dyes are made from crushed beetles? Yikes!
Your label-reading skills will impress your friends and confuse your enemies. Win-win! Plus, you’ll become a pro at spotting hidden animal ingredients faster than you can say “carmine” (that’s the beetle-derived red dye, by the way).
3. Skipping B12 Supplements
Listen up, because this one’s crucial! B12 is the superhero vitamin your body needs, but it’s MIA in plant foods. Ignore it, and you’re in for a world of hurt.
Here is the scary truth: B12 deficiency can lead to fatigue, weakness, and even nerve damage. Not exactly the glowing vegan goddess look you were going for, right? Symptoms can take years to show up, but when they do, they can be serious and sometimes irreversible.
Pop a B12 supplement or chow down on fortified foods. It’s like insurance for your body – boring but necessary! Aim for about 2.4 micrograms per day, or as recommended by your healthcare provider. Your future self will thank you for taking care of this now.
Don’t let B12 deficiency slow you down! Explore our range of high-quality Dr. Vegan B12 supplements to keep your vegan lifestyle thriving.
4. Ignoring Protein Sources
“But where do you get your protein?” If I had a dollar for every time I heard that… But here’s the thing: They might have a point! While it’s totally possible to get enough protein on a vegan diet, it does require a bit more planning.
Rookie mistake: Thinking a leaf of lettuce will build those muscles. Spoiler: It won’t. Plants generally have lower protein content than animal products, so you need to be intentional about including protein-rich foods in your meals.
Befriend beans, lentils, tofu, and tempeh. These protein powerhouses will keep you feeling full and fabulous. Who needs steak when you’ve got seitan? Aim for about 0.8 grams of protein per kilogram of body weight daily.
5. Failing to Meal Prep
Picture this: It’s Wednesday night, you’re hangry, and the only vegan option is… a sad bag of carrots. I’ve been there, and trust me, it’s not pretty.
When hunger strikes and you’re unprepared, that cheese pizza starts looking mighty tempting. This is where many new vegans falter, giving in to convenience foods that don’t align with their values or health goals.
Dedicate a few hours each week to meal prep. Future you will be doing a happy dance when dinner’s ready in 5 minutes flat! Cook a big batch of grains, roast some veggies, and prepare a versatile sauce or two. Mix and match throughout the week for easy, delicious meals. Bonus: You’ll save money and reduce food waste too!
6. Neglecting Iron Intake
Feeling tired, cranky, and like you could nap for days? Your iron levels might be waving a white flag! Iron deficiency is one of the most common nutritional deficiencies worldwide, and vegans can be at higher risk if they’re not careful.
Plant-based iron (non-heme iron) isn’t absorbed as easily as the stuff from meat (heme iron). But don’t panic! There’s a simple solution. Studies show that pairing iron-rich foods with vitamin C can significantly boost absorption.
7. Avoiding Fats
Fat isn’t the enemy! In fact, your body needs it to thrive. Skipping out on healthy fats is like trying to drive a car without oil – things are gonna get messy.
Good fats help you absorb vitamins, keep your skin glowing, and even boost your mood. Who doesn’t want that? Plus, research suggests that certain plant-based fats can help reduce inflammation and lower the risk of chronic diseases.
Avocados, nuts, seeds, and olive oil are your new BFFs. Embrace them! Try adding a handful of walnuts to your morning oatmeal, drizzling olive oil on your salad, or spreading some almond butter on your apple slices. Your body (and taste buds) will thank you.
8. Missing Out on Fibre
Let’s talk about something no one wants to discuss: Poop. Yep, I said it! Fibre is your digestive system’s best friend, and going vegan without it is a recipe for… well, let’s just say discomfort.
A high-fibre diet keeps things moving, if you catch my drift. Plus, it’s great for heart health and weight management. Just remember to increase your fibre intake gradually and drink plenty of water to avoid any digestive discomfort.
9. Not Trying New Recipes
Stuck in a rut of salads and smoothies? No wonder you’re eyeing that burger joint! Vegan food can be mind-blowingly delicious, but not if you’re eating the same three meals on repeat.
There’s a whole world of vegan cuisine out there waiting to be discovered. From creamy pasta to mouthwatering desserts, the possibilities are endless! Did you know that you can make “cheese” sauce from cashews or whip up a convincing “egg” scramble from tofu?
10. Lacking Community Support
Going vegan solo is like trying to learn a new language without talking to anyone. Sure, it’s possible, but why make it harder on yourself?
Having a support system can make or break your vegan journey. When the going gets tough (hello, family BBQs), you’ll need your plant-based posse.
Join vegan Facebook groups, attend local meetups, or drag a friend along for the ride. Share recipes, swap tips, and vent about the challenges. You’ll not only gain valuable knowledge but also find encouragement when you need it most.
Your Vegan Victory Awaits!
Going vegan is a journey, not a destination. You’ll have ups and downs, triumphs and challenges. But armed with this knowledge, you’re already ahead of the game. Keep learning, stay curious, and don’t be afraid to ask for help when you need it.
I’m the founder and editor-in-chief at GetVedgy. As a former meat eater who only recently made a commitment to veganism, I’ve spent a lot of time over the last couple of years researching the subject. It felt like a good idea to share what I’ve learnt and help to answer the questions I’ve had that no doubt many others’ will also have.