• Mon. Jan 18th, 2021

Food substitutes to turn vegan


Oct 31, 2020

The biggest challenge one faces in their journey to turn vegan is about figuring out what kind of food can be consumed when one has stopped consuming some kinds of food. Often, the hinderance to make this lifestyle choice is the thought that there would be fewer food options or substitutes for regular items that offer the required nutrition that your body needs.
On the contrary, nutritionists and health coaches tell us that the choices of food available in the local markets for vegans are plenty. Here are few suggestions on food substitutes that could help you make that transition with ease.
Replace meat with tofu, soya chunks and jackfruits
One of the easy substitutes for former non-vegetarians who are now vegan beginners are mock meat made up of tofu, soya chunks and jackfruit. Tofu, which is a good source of ‘complete’ protein along with fibre, potassium, magnesium, iron, copper and manganese, makes it a great substitute for meat. Soya chunks are also full of polyunsaturated fats and rich in protein and omega 3 fatty acids. Jackfruit is also a source of good fibre and makes for a good substitute for meat.

Replace mayonnaise with hummus or tahini
Mayonnaise, which is a mix of oil, egg yolk, and an acid, either vinegar or lemon juice. This can be replaced with hummus, which is mashed chickpeas with herb seasonings, or Tahini, which is a paste of sesame seeds.

Replace honey with jaggery
Honey can be replaced with jaggery or stevia, especially for the ones who are more health conscious.

Replace flour with millets
Millet is a whole grain that’s packed with protein, antioxidants, and nutrients and makes for a great substitute for plain flour.

Replace eggs with Amaranth grain (Rajgira meal)
A great source of proteins and fibre, Amarnath grain helps in maintaining a healthy level of triglyceride in your body, that eggs offer.

Replace lactose based fats and butter with coconut butter or coconut oil
Coconut oil is also a medium chain of triglycerides which makes it a better option as it is easy to break down and absorb. Besides, coconut butter is high in amino acids, calcium, and magnesium and is an ideal option for vegan weight watchers as it makes you feel satiated for a prolonged period while attending to your protein requirement.

Replace cheese with nut butters
Peanut, almond, cashew and walnut butter can be another vegan friendly option for people who enjoy their bread with cheese spreads on toasts and sandwiches.

– Inputs from nutrition and wellness consultant Sheela Krishnaswamy and holistic nutritionist and health coach Pooja Bhargava.


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