The Veganuary challenge proposes to adopt a vegan diet throughout the month of January. So without meat, milk, cheese, fish or eggs… What are the health benefits? How to last the whole month of January without risk? Advice from a professional.
We know well the challenge of the month without alcohol (Dry January)but less month without meat (Veganuary). Yet, since 2014, Veganuary has been an initiative that encourages each of us to eat vegan for the whole month of January then if they want, all the rest of the year. As a reminder, a vegan diet excludes all animal products such as meat, fish, eggs, milk, cheese, honey… Does eating vegan for a month have any health benefits? On the contrary, risks ? What contraindications ? What precautions should be observed? Advice from Coline Flandrin, liberal dietician in Lille.
What is Veganuary?
Veganuary is an initiative born in England in 2014. This is a non-profit organization that encourages people to try a 100% plant-based diet for the whole month of January, or even beyond, can we read on the official site. vegan do not eat meat, fish and all animal products (eggs, milk, cheese, honey, etc.). During the 2022 edition, more than 620,000 people took part to this challenge and more than 1,540 new vegan menus and products have been launched in the various participating countries.
What does the word Veganuary mean?
Veganuary is the contraction of “veganism” and “january” (January in English).
What is the date of the 2024 edition of Veganuary?
The Veganuary takes place the whole month of january, from January 1 to 31, 2024.
What are the health benefits of eating vegan for a month?
“Difficult to say if there are health benefits from the first month. But overall, eating vegetables has a positive impact on health provided you respect the nutrient intake necessary for the body. For example, limit your consumption of saturated fats (butter, meat fat, etc.) preserves cardiovascular health, eat more fibers (fruits, vegetables, cereals, legumes, etc.) promotes transit and digestion and also participates in the prevention of digestive cancers“, lists our expert.
What precautions to take if you want to do the Veganuary?
► The iron intake must be sufficient. THE heme iron (best absorbed by the organismà)is contained in animal proteins. Vegans only have access to non-heme iron found in plants, less absorbable. There are some in spirulina, lentils, white beans, chickpeas, chia seeds, sesame seeds, dark chocolate, split peas, whole grains…”THE iron from plants is much better absorbed if associated with foods rich in vitamin C such as kiwis, red fruits, citrus fruits, peppers, spinach… The idea is for example to combine legumes with vegetables rich in vitamin C or of finish your meal with an orange“recommends Coline Flandrin.
► Beware of tea consumption whose tannins can alter the assimilation of iron of vegetable origin. It is better to drink a tea (ideally green or sencha, as these teas are antioxidants and rich in vitamin C) away from meals.
► Protein intake must be monitored. Vegetable sources of protein are: oilseeds (almonds, walnuts, hazelnuts, cashews, etc.), peanut butter, lentils and other legumes, quinoa, lupine seeds, pumpkin seeds, etc. to combine with a cereal for promote protein bioavailability (semolina/chickpeas, rice/red beans, pasta/coral lentils…)
► Pay attention to thecalcium intake, which is commonly found in milk, cheeses and yogurts. In the event of a vegan diet, the good sources of calcium are legumes such as kidney beans, chickpeas, soybeans, navy beans, lentils, some leafy greens, peas, and tofu. “Some tofu or vegetable drinks are fortified with calcium. You can also opt for calcium-rich waters (Hepar (549 mg/L), Courmayeur (576 mg/L), Contrex (468 mg/L)). Remember to look carefully at the labels“, says the expert.
What risks and contraindications to Veganuary?
“This type of challenge would rather not be recommended for people who present eating disorders, whether anorexia or bulimia, as this can lead to restrictions. THE people who have iron deficiencies or anemiasor more generally who suffer froma chronic pathologyshould also seek the advice of their doctor before adopting a 100% vegetable diet. For a person who has a disease, a vegan diet for a month can already make damage“, would like to conclude our interlocutor. “Also beware of people who do not digest gluten very well.because in veganism, we tend to consume more bread or pasta and therefore more gluten“.
Thanks to Coline Flandrin, liberal dietitian in Lille.