In a world where veganism has evolved from a niche lifestyle to a mainstream movement, Rohini Bajekal adopted the practice long before it gained widespread recognition.
Reflecting on over two decades of living as a vegan, she recounts the challenges of navigating a largely uninformed world, from misunderstandings about the lifestyle to the scarcity of resources during the early days of the internet. Her transition to veganism was not just a dietary shift but an act of aligning her values of compassion and nonviolence with her everyday choices.
A nutritionist and board-certified Lifestyle Medicine professional, Rohini is dedicated towards helping women with hormonal health issues and PCOS. Rohini co-authored her first book ‘Living PCOS Free: How to Regain Your Hormonal Health with Polycystic Ovary Syndrome’ which was published in April 2022.
In this article, she shares insights on embracing veganism sustainably, demystifying the misconceptions about plant-based eating, and empowering individuals to make mindful, health-conscious decisions.
What are some strategies for beginners to adopt veganism gradually and sustainably, without going to extremes and risking burnout, while also considering their health?
I believe the key to adopting a vegan lifestyle is to transition gradually. It can take several weeks for your gut microbiome to adapt, so there's no need to rush or feel like you have to make the change all at once. Start by incorporating more plant-based meals into your diet over time. For example, you could begin by swapping cow’s milk for soya milk at breakfast or experimenting with tofu and other plant-based foods. Focus on the abundance of nutritious options available in a plant-based diet. Focus on the variety of nutritious options available, such as soya, peas, beans, lentils, nuts and seeds all of which are great sources of protein. If you’re into strength training, you might also consider plant-based protein powders. Remember, protein isn’t a concern in a vegan diet—plants offer plenty of variety and nutrition. It’s also important to connect with your reasons for transitioning, as plant-based diets[1] are often rooted in ethics, health, or environmental concerns. Finally, a supportive community can make the journey easier and more enjoyable, so surround yourself with like-minded people.
Do you think it's necessary to take supplements for nutrients like calcium and iron, or is it possible to meet these needs without supplementation?
It’s essential to supplement wisely, as many people tend to take too many supplements, and the supplement industry is largely unregulated. The notion that supplements are entirely harmless is inaccurate, so careful consideration is key. For example, vitamin B12 is non-negotiable for vegans since it’s not naturally produced by animals but by microorganisms in the soil. Animals are injected with B12, which then enters the food chain, making B12 supplementation necessary for vegans—and beneficial for non-vegans too.
Vitamin D is another important supplement, especially since many people, particularly those with darker skin tones, tend to have low levels of it. For iron, the need for supplementation depends on individual circumstances. If you are menstruating, you may require more iron, but others can often meet their needs through plant-based foods like oats, beans, tofu, and leafy greens. To enhance iron absorption, pair iron-rich foods with vitamin C sources. Calcium supplements aren’t generally needed, as plant-based foods like calcium-set tofu and leafy greens provide plenty of calcium. Supplements should only be used when there's a specific need, not as a blanket solution. Omega-3 fats, such as DHA/EPA, may also be beneficial. The most important thing is to eat a variety of plant-based foods, ensuring a balanced, nutrient-rich diet that supports a healthy gut microbiome.
How practical is this approach for people with health concerns or autoimmune diseases?
It’s crucial to make dietary changes under the guidance of your doctor, especially if you’re on diabetes medication like insulin. Transitioning to a vegan diet can significantly reduce your insulin needs, and making this change too quickly could put you at risk. A gradual approach is key. However, the benefits can be remarkable.
For instance, my father managed to reverse his type 2 diabetes and put it into remission after adopting a plant-based diet. He lost 40 kg when he went vegan and has successfully maintained that weight loss for nine years thus far. It’s important to understand that no health condition is immune to improvement through positive changes in diet and lifestyle. While diet plays a significant role, other factors such as improving sleep, getting regular exercise, and managing stress are equally important. However, what you eat—at least three times a day—can have a profound impact on your health. Incorporating more plant-based foods can help ensure you’re consuming enough fibre , which is vital for improving overall well-being.
What are some common mistakes people make when transitioning to a vegan lifestyle?
Common mistakes when transitioning to a vegan lifestyle include not eating enough food, as plant-based options are typically lower in calories. Many people unknowingly eat smaller portions, which can leave them unsatisfied. It's important to consume larger volumes of food because plant-based meals are generally less calorie-dense. For example, you would typically eat a larger bowl of dal than you would chicken. Failing to eat enough can lead to fatigue, weakness, and unintentional weight loss.
Not incorporating enough legumes like beans, lentils, and soya is another pitfall. These are vital sources of plant protein, iron, and calcium, providing energy and satiety. Including them in daily meals is crucial for balance. Avoid an "all-or-nothing" mindset—perfectionism can create unnecessary stress. Lastly, carbohydrates shouldn’t be feared; focus on healthy options like starchy vegetables and whole grains for sustained energy and nutrition. And remember to enjoy and include the occasional fun food or treat too so that this lifestyle is sustainable and joyful.
