Veganuary 2022: what to know about the month-long vegan challenge

Veganuary 2022: what to know about the month-long vegan challenge

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January is the perfect time to try something new. The nonprofit Veganuary believes this is an especially good time to try a new diet: a vegan one, to be exact.

A vegan diet excludes all meat, fish, dairy, eggs, and other animal products. Veganuary challenges you to stick with this plant-based diet for the entire month of January and enter the New Year with a fresh mindset.

The veganuary may be all the rage, but your new vegan diet could become a full-time lifestyle. Learn more about the potential benefits of going vegan, how to make the switch, and how to join Veganuary in 2022.

What is Veganuary?

Veganuary (yes, a combination of “vegan” and “January”) is a UK-based non-profit organization that values ​​the Earth and all of its inhabitants. Each year, the organization challenges people to eat only vegan foods for the entire month of January in an effort to promote health, protect the environment and end animal husbandry.

Since 2014, millions of participants have participated in the Veganuary Engagement. In addition to the January challenge, Veganuary supports vegan businesses and restaurants throughout the year. In the process, they spread the word about vegan diets in the media.

According to the organization, more than 500,000 people from 200 countries participated in Veganuary by starting a new vegan diet in 2021. Hoping to increase that number in 2022, Veganuary invites you to make the 31-day commitment this January.

The benefits of a vegan diet

Vegan diets are not for everyone. But there are benefits to a well-balanced vegan diet, especially one that consists of lots of minimally processed whole plant foods.

Good for the environment: A vegan diet is “probably the single most important way to reduce your impact on planet Earth,” according to Joseph Poore, lead author of a 2018 study in Science that looked at the impact of nearly 40,000 farms around the world. Not only do vegan diets produce fewer greenhouse gases, but they also conserve essential resources like water and land.

Reduce your sugar intake: Highly processed foods tend to have higher sugar content than fruits, vegetables, and other whole-grain plant foods. Eliminating these foods from your diet reduces your sugar intake. High amounts of sugar have been linked to diabetes, heart disease, and other diseases.

Healthier heart: Saturated fats are one of the leading causes of high cholesterol, according to the American Heart Association. The amount of saturated fat is drastically reduced in meat and dairy-free diets. Eating less saturated fat also reduces your risk of heart disease and stroke.

A healthy way to lose weight: Some animal products, such as red meat and dairy, are high in calories and fat. Eating less of these foods can translate to weight loss, if that’s your goal. Several studies have shown that vegan diets are the most effective for maintaining weight loss, compared to vegetarian or omnivorous diets.

Read more: Everything you need to know about a vegan diet, explained

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Is Veganuary Right For You?

You need to commit to being vegan for all of January if you think a plant-based diet is right for you, whether you want to be kinder to the Earth or improve your health.

Still, if you are new to a vegan diet and are participating in Veganuary, you will need to ditch the meat, cheese, fish, and other animal-based staples. cold turkey. That is not for everyone. Instead, consider trying a vegetarian diet first, and then slowly stop consuming other animal products. Likewise, if cutting out foods doesn’t seem feasible or healthy for you, know that you can always try increasing the amount of plant foods you eat on a daily basis without going vegan.

But for some, an abrupt withdrawal might be the push they’re looking for. If this sounds like your thinking, then the 31-day challenge is for you.

How to join Veganuary 2022

If you decide to accept the Veganuary challenge, you can visit the company’s website. Once prompted, sign up with your email address (it’s free and you can unsubscribe at any time).

You can also participate in Veganuary independently without registering on the website. If you choose to sign up, you’ll receive free resources delivered to your inbox, such as an e-cookbook with delicious recipes, nutritional tips, daily emails offering encouragement and support, shopping tips, and restaurant recommendations – everything you need to be successful. .

Then for 31 days, try a plant-based diet.

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7 tips and tricks for new vegans

If you are new to veganism, you are just in time; These days it is more convenient than ever to avoid animal products. But you still have a little planning to do to make sure you’re meeting your nutritional needs.

1. Plan your days

Plan your meals for the whole week and prepare your meals in advance. If this is a completely new diet for you, consider how much you might have to change your daily routine. Make sure you have some vegan snacks on hand as well.

2. Use technology to your advantage

One of the benefits of going vegan today is that there are many apps to make the transition easier. Check out HappyCow, Oh She Glows, Vegan Amino, and Veg Menu on the App Store and Google Play for tasty recipes and vegan-friendly restaurants near you.

3. Take one step at a time

Don’t feel pressured to become vegan overnight. Forget your favorite animal products one by one. Start with the simple changes first, then go on a plant-based diet.

4. Check your pantry

Starting a vegan diet doesn’t mean you have to start from scratch. You can even have vegan options in your fridge and pantry. Some common homemade foods that you can have include nuts, beans, lentils, fruits, rice, and pasta.

5. Find your favorite protein

With meat out of the question, you will need to find a substitute for your protein. Some common proteins vegans lean to include tofu, rice, cereals, and beans. There is also a lot of imitation meat for sale.

6. Vitamin B-12 is essential

In plant-based diets, vitamin B-12 is often hard to come by. Vegans are recommended to make special efforts to meet a daily requirement for B-12 (found in nutritional yeast and some cereals). Otherwise, you can opt for a vitamin B-12 supplement.

7. Milk is not the only way to get calcium

Don’t worry about missing out on calcium if you’re a heavy milk drinker. There are other calcium-rich foods that do the same job. Foods high in calcium include tofu, navy beans, broccoli, sweet potatoes, and plant-based yogurt.

Easy vegan food ideas

Veganuary has lots of helpful tips and information for those just starting a vegan diet. One of the best resources it offers is easy-to-follow recipes for every meal of the day.

Breakfast

Lunch

Dinner

Snacks

Dessert

The information in this article is for educational and informational purposes only and is not intended to be medical or health advice. Always consult a physician or other qualified healthcare provider regarding any questions you may have about a medical condition or health goals.

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