FAQs
WHAT ARE SOME COMMON PLANT-BASED FOOD OPTIONS IN INDIAN CUISINE?
Indian cuisine is rich in plant-based food options. Dishes like dals, vegetable curries, rice preparations, and bread like roti and naan (made without butter) are all typically plant-based. Snacks like samosas and pakoras can also be made plant-based.
HOW CAN I REPLACE DAIRY IN TRADITIONAL INDIAN RECIPES?
Traditional Indian recipes often use ghee (clarified butter), yogurt, and milk. These can be replaced with plant-based alternatives. Use vegetable oils or plant-based margarine instead of ghee, plant-based yoghurts (like almond or soy yoghurt) instead of regular yoghurt, and non-dairy milk like almond, soy, or oat milk can replace cow’s milk.
HOW CAN I ENSURE I'M GETTING ENOUGH PROTEIN ON A PLANT-BASED DIET?
A variety of plant-based foods can provide the protein you need. Lentils, chickpeas, beans, soy products (like tofu and tempeh), quinoa, seitan, and nuts and seeds are all high in protein. Indian cuisine offers a plethora of dishes made from these ingredients.
WHAT IS A PLANT-BASED SOURCE OF VITAMIN B12?
Vitamin B12 is typically found in animal products, but those following a plant-based diet can get it through fortified foods (like some plant milks, breakfast cereals, and yeast extracts) or through a B12 supplement.
WHAT IS A PLANT-BASED SOURCE OF IRON?
Iron can be obtained from a variety of plant-based sources such as lentils, chickpeas, beans, tofu, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, kale, dried apricots and figs, raisins, quinoa, and fortified breakfast cereals.
HOW CAN I MAINTAIN A BALANCED PLANT-BASED DIET?
A balanced plant-based diet can be achieved by including a wide variety of foods in your meals: fruits, vegetables, whole grains, legumes, nuts, and seeds. This will ensure you get all the necessary vitamins, minerals, and nutrients your body needs.
CAN I FIND PLANT-BASED OPTIONS WHEN DINING OUT IN INDIA?
Yes, it is possible to find plant-based options in most restaurants in India. Traditional Indian thalis (platters) can be customized to be plant-based, and south Indian cuisine offers many inherently plant-based dishes. However, you might need to specify that you want your food prepared without ghee, butter, cream, or paneer.
HOW CAN I REPLACE PANEER IN INDIAN RECIPES?
Tofu is a great replacement for paneer (Indian cottage cheese) in most recipes. It can be marinated and used in curries just like paneer.
CAN I GET ENOUGH OMEGA-3 FATTY ACIDS ON A PLANT-BASED DIET?
Absolutely. Flaxseeds, chia seeds, hemp seeds, walnuts, and algae oils are all excellent sources of Omega-3 fatty acids.
HOW CAN I ENSURE I'M GETTING ENOUGH CALCIUM ON A PLANT-BASED DIET?
Many plant-based foods are rich in calcium. This includes broccoli, cabbage, okra, dried figs, almonds, sesame seeds, and foods fortified with calcium like some plant-based milks and juices.
ARE THERE PLANT-BASED ALTERNATIVES TO TRADITIONAL INDIAN SWEETS?
Traditional Indian sweets often use ghee and milk. However, you can make plant-based versions using plant-based milks, oils, and sweeteners. Jaggery and dates can be used to replace refined sugar, and many Indian sweets made with coconut milk are naturally plant-based.
CAN A PLANT-BASED DIET SUPPORT WEIGHT LOSS?
A plant-based diet, which tends to be lower in calories and fat than a diet that includes meat and dairy, can support weight loss. However, it’s important to maintain a balanced diet that includes a variety of foods to ensure you’re getting all the necessary nutrients.
CAN I BE A PLANT-BASED ATHLETE?
Yes, you can be a plant-based athlete. Many successful athletes follow a plant-based diet. Just make sure your diet includes a wide variety of foods to get all the necessary nutrients and that you’re consuming enough calories to support your physical activity.
WHAT ARE SOME EASY INDIAN PLANT-BASED RECIPES FOR BEGINNERS?
There are many easy and delicious Indian plant-based recipes that beginners can try, such as chana masala (spiced chickpeas), aloo gobi (potato and cauliflower curry), dal tadka (tempered lentils), and pulao (spiced rice).
IS A PLANT-BASED DIET MORE EXPENSIVE?
A plant-based diet can be as expensive or as affordable as you make it. Whole plant-based foods like grains, legumes, fruits, and vegetables can be quite economical, especially when bought in bulk.
CAN A PLANT-BASED DIET HELP MANAGE DIABETES?
A plant-based diet can help manage diabetes by improving insulin sensitivity and reducing insulin needs. However, it’s important to consult with a healthcare provider or a dietitian before making any drastic changes to your diet if you have diabetes.
CAN A PLANT-BASED DIET PREVENT HEART DISEASES?
A well-planned plant-based diet, rich in fruits, vegetables, whole grains, and legumes, can help lower the risk of heart disease by reducing factors like high blood pressure and cholesterol levels.
WHAT ARE THE ENVIRONMENTAL BENEFITS OF ADOPTING A PLANT-BASED DIET?
A plant-based diet can significantly reduce your carbon footprint, as the production of plant-based foods is generally less resource-intensive and produces fewer greenhouse gases compared to the production of animal-based foods.
HOW CAN I ENSURE I'M GETTING ALL THE NECESSARY NUTRIENTS ON A PLANT-BASED DIET?
By consuming a wide variety of whole plant foods, you can get most of the necessary nutrients. However, Vitamin B12 is typically not available from plant-based sources, so you may need to consume fortified foods or take a B12 supplement.
ARE THERE ANY SIDE EFFECTS OF TRANSITIONING TO A PLANT-BASED DIET?
During the transition, you might experience changes in digestion, energy levels, and weight as your body adjusts. These changes are typically temporary. If any issues persist, consider seeking guidance from a healthcare provider or a dietitian.
ARE ALL PLANT-BASED DIETS ENTIRELY FREE FROM ANIMAL PRODUCTS?
Not necessarily. Sometimes people use the term ‘plant-based’ while still including small amounts of animal products in their food. It is always good to check ingredients to understand whether the diet is completely free from animal products.
HOW DO I DEAL WITH CRAVINGS FOR NON-PLANT-BASED FOODS?
If you’re craving non-plant-based foods, try to find a plant-based alternative that satisfies your craving. There are plant-based versions of many popular foods, including ice cream, cheese, and meat substitutes.
HOW CAN I ENSURE I'M GETTING ENOUGH VITAMIN D ON A PLANT-BASED DIET?
Vitamin D can be obtained through sunlight exposure, fortified foods, and supplements. Some mushrooms also contain Vitamin D.
WHAT KIND OF SUPPORT IS THERE FOR SOMEONE TRANSITIONING TO A PLANT-BASED DIET?
There are many resources available, including books, websites, and social media groups. You can also seek advice from a registered dietitian or a nutritionist who specializes in plant-based nutrition.
IS IT DIFFICULT TO TRAVEL WHILE FOLLOWING A PLANT-BASED DIET?
It can be challenging in some places, but with a little preparation, it is absolutely possible. Many cities around the world have plant-based options in restaurants, and it’s also possible to find plant-based snacks and meals in grocery stores. You can use apps and websites to find plant-based friendly restaurants while travelling.
CAN A PLANT-BASED DIET SUPPORT A HEALTHY PREGNANCY AND BREASTFEEDING?
Yes, a well-planned plant-based diet can support a healthy pregnancy and breastfeeding period. It’s important to ensure you’re getting a wide range of nutrients, including iron, vitamin B12, vitamin D, and omega-3 fatty acids. It may be helpful to work with a healthcare provider or a dietitian to ensure your nutritional needs are being met.
HOW CAN A PLANT-BASED DIET SUPPORT BONE HEALTH?
A plant-based diet can support bone health by including plenty of calcium-rich plant foods like kale, broccoli, fortified plant milk, tofu made with calcium sulfate, and almonds. Regular exercise and adequate vitamin D, which can be obtained through sun exposure and supplements, are also important for bone health.
CAN A PLANT-BASED DIET HELP WITH FOOD ALLERGIES?
A plant-based diet may help alleviate certain food allergies, particularly those related to dairy and eggs. However, it’s important to replace these foods with nutrient-rich plant-based alternatives.
IS IT SAFE TO RAISE MY CHILD ON A PLANT-BASED DIET?
Yes, a well-planned plant-based diet can meet all the nutritional needs of children at every stage of life. It’s important to ensure they are getting a wide variety of foods to provide all necessary nutrients, including B12 and D vitamins, calcium, iron, and omega-3 fatty acids.
CAN A PLANT-BASED DIET IMPROVE MY SKIN HEALTH?
While individual results can vary, some people find that a plant-based diet, which is typically high in fruits, vegetables, and whole grains, can improve their skin health. This could be due to the increased intake of vitamins, minerals, and antioxidants, and the decreased intake of processed foods and dairy.