The vegan diet has steadily risen in popularity over the last several years. With people paying a closer mind to the environment and their health, many are cutting back animal products or omitting them entirely. There are several reasons why a person may choose to go vegan. Health reasons, religious reasons and animal welfare are only three reasons why someone may choose to go vegan.

What about the health risks? If you are a vegan, then no doubt you have heard this question before. You may have even asked yourself. The following is what you need to know about veganism and your health.

Is Veganism Healthy?

You can stay healthy as a vegan. The Academy of Nutrition and Dietetics explains that a vegan diet can be healthy and nutritionally adequate. Not only is it as healthy as any other diet, but it can also treat different conditions. A nutritional and planned vegan diet can help reduce the risk of diabetes hypertension, obesity and even cancer. All people, at all different life stages, can eat a vegan diet.

What makes veganism healthy is what you choose to eat. Both vegans and omnivores alike can fail to get the proper nutrients and vitamins. Vegans sometimes struggle more with getting enough protein or essential vitamins. While protein should be a concern, there are a lot of ways to add protein to your diet.

Choose Plant-Based Protein Options

Meat is not the only source of protein. While it is a substantial source, you can easily make up for the lack of meat with other types of foods. Soy products, for instance, are a rich source of protein. Some common protein choices include:

• Soy

• Quinoa

• Almonds

• Peanuts

• Lentils

• Chickpeas

• Beans and rice

• Potatoes

• Seitan

• Ezekiel bread

As with any diet, it is important to have variety. One common misconception is that vegans have limited food options. The truth is that there are so many nutritious options and meal ideas that do not have any meat or dairy products. The above foods are rich protein sources and can be used in a variety of meals and snacks. If you plan for your protein intake, you can reach your goal.

Try Protein Supplements

While you must get most of your protein from dietary options, there are other ways to ensure that you are getting enough protein. You probably know a few people who eat meat regularly that need extra protein. This is especially true of athletes. Like anyone else, vegans can be athletes too.

Protein requirements are the same for men and women, but different between athletes and those who are less athletic. For a person that weighs 132 pounds, he or she needs about 48 grams of protein a day. Athletes, on the other hand, may want to increase their protein intake by 10%. The reason vegan athletes especially want to increase their protein is that plant proteins can be harder to digest.

One way to make sure that you are reaching your goal is through supplements. Supplements come in a lot of different types. Most people choose to use a healthy, high-quality protein powder. Protein powders can be added to drinks and smoothies to supplement your protein intake. As an added benefit, they tend to come in different flavors that can add both a nutritious supplement to your smoothie, but flavor too.

The Main Takeaway

One of the biggest concerns that people have moving to a vegan lifestyle is protein. You probably have heard a lot of the myths surrounding veganism and people not getting adequate amounts of protein. Once you know what your protein sources are, it can be easy to get enough protein every day. It doesn’t matter if you are a trained athlete or someone who simply works out for health reasons. Everyone can get enough protein in a vegan diet. It simply takes eating the right foods and finding the best supplements.