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The information I share in this blog is based on my personal experience, conclusions, observations and studies, or taken from books and educational materials, which are mentioned in the articles. I am not a medical professional, nor a health expert. Before implementing any of the information shared in this blog, consult with your physician or nutritionist!
Most Common Mistakes When Going Vegan
In the previous article, we have explored some of the most prominent benefits of going vegan.
But everything has two sides, and veganism is no exception.
When we extract a lot of food groups from our menu, there is a high risk of essential nutrients lack!
So, today I want to share with you some insights and suggestions how to make your vegan diet healthier, so you can get the most out of this regimen!
If you are currently thinking about going vegan, take a look at the most common mistakes people make:
Not taking enough fiber
Going vegan does not necessarily mean your diet is healthy and nutritious! The chances of leaning towards too much white bread and processed veggies, like potato chips, cheeseburgers, etc. are very high. But they are vegan, right? So, what’s the problem?
The problem stems from not taking enough fiber with the food! Although our bodies are not equipped to digest water-insoluble fiber (unlike ruminants), it is still essential for our health and wellbeing. They slow down the absorption of the carbohydrates and prevent from high blood sugar spikes. They also mechanically, but gently at the same time, brush and stimulate the intestines’ walls, preventing and healing from constipation. And last, but not least – fiber is the main food for the beneficial colon bacteria in our guts. They are responsible for our natural immunity and good digestion!
Learn more about boosting your colon health in the articles below:
So, my first healthy suggestion when going vegan is not to forget about the daily amounts of fiber. Swap white flour with the wholegrain non-GMO types (like spelt, emmer, einkorn, etc.)!
Too much white sugar
The same goes for the desserts as well. When going vegan there is a high chance of falling for high-calorie and high-sugary foods instead of the healthy sweet stuff. Remember that not everything on the market labeled “vegan” or “organic” is healthy! Lots of companies are trying to cash on the latest vegan and bio trends, offering low-quality products which contain artificial sweeteners, white sugar, corn syrup, etc.
Be extremely careful if you have high blood sugar levels or insulin resistance, and always read the labels!
And, of course, it is always a good idea to munch on some fresh fruits, veggies, and homemade fiber desserts instead of the store-bought stuff full of preservatives!
If you need any ideas, check out my FREE book bundle packed with awesome immune boosting smoothies and healthy dessert recipes (without any white flour, white sugar, or artificial sweeteners)!
Click HERE and grab them!
Not enough protein
Yes, we can’t discuss the pitfalls of going vegan without mentioning the protein topic!
But it’s true – vegan food can be rather light and delicious, and keeping track of the amino acid consumption can be tricky!
So, try your best to frequently add protein-packed foods like lentils, beans (especially mung beans – they are less gassy), chickpeas, seeds, and raw nuts. Also, I highly recommend using a calculator to easily check your macronutrients and micronutrients for the day! My favorite one is Cronometer, which lets you track everything – your daily calories intake, carbohydrates, proteins, fats, amino acids, vitamins, microelements, minerals, energy spent, your normal metabolism, and much more!
You can set up your FREE account at chronometer.com right away!
Poor oral hygiene
Unfortunately, the vegan diet can pose a certain level of risks for the teeth, if not executed correctly. Usually, when we exclude all the animal products from the menu, what’s left are fruits and veggies containing plenty of carbohydrates.
Consuming lots of carbs, even in the form of fruits and legumes, can be harmful to our fangs. Because as we know, carbohydrates are the main culprit for tooth decay!
That is why you need to take extra care and some preventive measures.
Here are some ideas:
- Rinse your mouth after each carb-rich meal – you can use diluted silver water, propolis tincture (also diluted), or simply swish it with some clean water. Do not brush your teeth for 30 minutes after you have consumed fruits (especially citruses), or something acidic (like apple cider vinegar)! They soften the enamel and make it more vulnerable – brushing the teeth will harm it even more!
- Use oil pulling with coconut oil (or any other type of cold pressed oil) first thing in the morning!
- Eat plenty of foods packed with Calcium (leafy greens, sesame seeds, sweet potatoes, carrots, etc.).
- Increase the Omega-3 and Omega-6 consumption – take plenty of natural oils from coconuts, avocados, olives, flax seeds, and so on.
- And of course – visit your dentist at least once a year!
If you need ideas to make your vegan diet healthier, check out “The Healthy Vegan Recipes Cookbook: Vegan Waffles and Pancakes, Incredible Cake Recipes, Vegetable Cupcakes, Fully Raw Vegan Recipes, and Other Veganish Meals Suitable for a Catholic Fasting“!
MORE THAN 80 HEALTHY VEGAN RECIPES FOR THE WHOLE FAMILY!
In this volume you will find:
– Healthy vegan main course dishes;
– Bread and salty snacks recipes.
– Dips and side dishes.
– Yummy sugar-free desserts.
– Interesting info about the numerous benefits of vegan foods.
– and much more!
“The Healthy Vegan Recipes Cookbook” is your guide to the world of healthy vegan cooking!
Stay tuned for more!
Til next time! Stay healthy!
Holistic living, personal development, physical, mental, emotional and spiritual health and wellbeing enthusiast.