Are you considering switching from being an omnivore or meat-eater to becoming a vegetarian (see Table 1 for different types)? If so, you would be joining thousands of people across the globe seeking a healthier lifestyle. Research tells us that people who follow a plant-based diet, which consists of vegetables, fruits, whole cereals, legumes, nuts and seeds, lead healthier lives with less incidence of obesity, heart disease, and high blood sugar levels compared to omnivores.
Diseases like COVID-19, SARS, bird and swine flu originated in places where animals were kept under intense ‘factory farm’ conditions and given antibiotics to curb the spread of infection before being brought to slaughter. So, it’s no wonder the covid pandemic has caused even more people to steer away from animal product consumption toward eating plant-based foods.
Changing from a mostly animal-based standard American diet (nicknamed ‘SAD’) to a plant-based vegetarian diet can be challenging to our system and requires a slow and steady approach to be successful. Ayurveda provides many recommendations on how to make a healthy transition to becoming vegetarian. A good approach is to use a step-wise approach of first cutting out red meat, then removing poultry, and lastly seafood over a two-to-three-month time period. As you remove meats, be sure to replace them with plant-based options that have adequate amounts of protein. For example, steak tacos could be replaced with bean tacos. Start adding filling plant foods such as yams, legumes (adzuki, pinto, black and garbanzo beans and chickpeas), nuts, seeds, and grains to your diet.
There is a tendency to overeat certain food items such as carbohydrates or dairy as you transition over to a plant-based diet. So, it’s important to be aware of the number of proteins, carbohydrates and fats you are consuming and make sure you’re eating a balanced diet. A good rule of thumb is: each meal should consist of about two-thirds of veggies plus one-third of proteins (cottage cheese, eggs, yogurt, beans, lentils, nuts, seeds) and healthy starches (quinoa, whole grains, basmati rice, red rice, potatoes, non-GMO corn). Eat seasonal fruits and vegetables in a variety of colors for the richest source of vitamins, minerals, and nourishment and to create a healthy gut microbiome.
Find recipes that are balanced and that you enjoy eating. There are many good cookbooks to consider, as well as online options, such as: ‘The Ayurvedic Vegan Kitchen: Finding Harmony Through Food’ by Talya Lutzker and ‘The Everyday Ayurveda Cookbook: A Seasonal Guide to Eating’ by Kate O’Donnell. As you eat less meat, your body will undergo a detoxification, so drinking adequate amounts of fluid is critical to flush out your system.
Ayurveda is an ancient, holistic healing system which strives to balance the 5 elements (space, air, fire, earth and water) in our bodies with our surroundings and universe. A basic tenet of Ayurveda is improving digestion eliminating toxins in the body by, which is considered the root cause of disease in our body-minds. Below are other ways to improve your digestion and nourishment of your body as you transition over to being a vegetarian:
. Begin each day by drinking 1 or 2 cups of warm water. You can add a splash of lime to the water. Drink a total of 6 – 8 glasses of room temperature, warm water or hot tea (avoid cold drinks and adding ice to drinks) throughout the day.
. Eat a light breakfast by 8:30 am. Lunch should be your biggest, most nourishing meal and eaten between 11 am – 1 pm. Dinner should be a lighter version of lunch and eaten by 7 pm.
. Wait 3 – 4 hours between meals to make sure your previous food is well digested. Remember, larger and heavier meals take longer to digest. Ideally, chew each bite of food 20 to 30 times before swallowing.
. Eat to fill your stomach capacity by about 1/3 with food, drink half to one glass of water in small sips to fill another 1/3 of your stomach, and leave the last 1/3 empty for digestion to occur.
.Try to avoid snacking in between meals. If you get hungry, then have a glass of warm water or hot tea (made with fresh ginger; coriander-cumin-fennel; or cinnamon spice are all good). A light snack of 5 – 7 almonds / walnuts, cup of rice milk or chai tea that do not disturb digestion are also okay.
. Also, pay attention to the which foods make you feel healthy, vibrant, and strong versus sluggish, dull, bloated or constipated.
While veganism and vegetarianism promote spirituality and non-violence, Ayurveda does not say one must be a vegetarian in order to be healthy. Rather, individuals should eat foods consistent with their environment, culture and genetics and by giving respect to animals and the earth. If you decide being a vegetarian is the right way to go for your body, it is important to know which foods to eat to provide nourishment and strength for your body’s tissues.
REF:
1. https://s3.amazonaws.com/HMP/hmp_ln/imported/owm/owm_april2012_collins_table1.jpg
2. https://www.vegansociety.com/news/blog/veganism-and-covid-19
3. https://kripalu.org/resources/five-ayurvedic-tips-vegans
4. https://chopra.com/articles/6-steps-to-ease-into-a-vegetarian-diet
5. Plant-based diet – Wikipedia
6. Ayurvedic Medicine, Ayurveda Diet, Ayurveda (muditainstitute.com)
by Uma Hingorani
Ayurvedic Practitioner
