Veganuary – how to do it healthily

Following on from ‘Avoid Fad Diets this January’, our Head of Nutrition Sarah West focuses on Veganuary, the popular no meat month that follows the Christmas period. We consider vegan health benefits as well as our recommendations on what to eat and avoid in January and beyond.

Five vegan facts

1. The number of vegans in the UK has increased 350% over the past 10 years – one of Britain’s fastest growing lifestyle movements
2. The Vegan Society attributes rapid growth to the health and environmental benefits of veganism as well as the treatment of animals in meat and dairy industries
3. A total of 8.6 million people follow a meat-free diet (16% of UK adults).
4. Young people aged 15-34 make up 42% of vegans, a demographic who favour more ethical and compassionate diets
5. Veganuary is a popular New Year’s resolution – a record 3 million people ‘signed up’ and committed to do it in 2025

But is cutting out this whole food group healthy?

The answer is yes; as long as you balance it carefully! Well-planned vegan diets can contain all the nutrients our bodies need. The British Dietetic Association deems a balanced vegan diet as suitable for every age and stage of life, particularly for those previously eating excesses of fat, sugar or salt within processed foods. Plant-based diets have been linked to lower blood pressure and cholesterol and reduced risk of heart disease and diabetes as well reduce some cancers.

So, what should I eat?

Start with protein, then (wholemeal) carbs and colour. Protein is necessary for the proper growth, development, and repair of all tissues in the human body. Whilst many believe meat is the main source, it’s generally easier to meet our bodies’ protein requirements than people think, as long as you include a protein source with each and every meal.

Include a serving of these with each meal – beans, lentils, chickpeas, soya, nuts, seeds, quinoa, as well as considering buckwheat, hempseed and blue-green algae.

Vegans should consume a ‘rainbow’ of plant foods to access a diverse range of nutrients. Eat the whole fruit or vegetable where possible as most of the phytochemicals in a plant are in its skin, or just underneath it!

Micronutrients to know about

 What to avoid

Becoming a vegan does not automatically guarantee good health. Along with the growth in veganism, there follows an increase in vegan-friendly processed foods. Watch out for;

• Regular consumption of sugar-sweetened drinks and convenience products based on refined carbohydrates. These have been linked with increased risk of cardiovascular disease
• Meat substitutes are a good source of protein but often poor sources of iron, zinc and B12 compared to plant proteins (beans, chickpeas, lentils etc.)
• Some vegan cheeses are highly processed and made primarily from coconut oil, starches and flavourings. We recommend consuming vegan cheese made from protein rich sources such as cashew nuts, rather than coconut oil (high in saturated fat but with zero protein)

Final checklist to be a healthy vegan for a month or a lifetime

1. As with any dietary pattern, eating a balanced diet is important
2. Changing to a vegan way of eating requires careful planning to ensure you are obtaining the right balance of nutrients
3. Be aware of the potential dietary deficiencies, particularly given that diet-related health concerns are on the increase around the globe

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