Frequently asked questions

It’s a dietary lifestyle that maximizes the intake of whole, plant-foods and minimizes the intake of processed and animal-derived foods. It’s a diet based on foods-as-grown: vegetables, fruits, whole grains, beans, chickpeas, split peas, lentils, mushrooms, herbs, spices and small amounts of seeds and nuts. Consumption of meat (including chicken and fish), dairy products, and eggs, as well as highly refined foods like bleached flour, refined sugar, and oil, are minimized. For inspiration about plant-based eating, take a look at our delicious recipes here!

Most of us don’t realize that the foods we eat — three meals a day, seven days a week, 52 weeks each year — often have more of an impact on our health than anything else in our lives. Each bite we consume is either one step toward health, or one step toward disease. Plant-based diets have been directly associated to a lot of health benefits such as lower risk of heart disease, reversing type 2 diabetes, and preventing/reversing even cancer. In addition, plant-based diets are great for maintaining your weight. People following a diet that is centred on vegetables and whole grains generally weigh less than non-vegetarians. For more information on this check our articles here!

1) Prevention of Animal Suffering Most farm animals are raised on factory farms and experience appalling cruelties throughout their lives. Animal slaughter is invariably gory and disturbing to witness, and often the animals are clearly frightened and seem to know their death is imminent.

2) Environmental Advantages Given the staggering amounts of methane produced by livestock, a vegan diet may offer the easiest and most effective way to reduce our contribution to climate change. Vegan diets can also dramatically reduce the land that must be devoted to crops and to pasture, since raising farm animals is extraordinarily wasteful compared to growing crops directly for people. You can find out more information about this here and here

Protein is an essential nutrient. Our bodies require protein to build cells, organs and muscles. However, the obsession with eating enough protein is unwarranted; in the case of protein, more is not better. Excess protein is either stored as fat or it is excreted along with vital minerals such as calcium. Excreting excess protein can be taxing on the body, especially the kidneys.

Amino acids are the building blocks that combine to form proteins. Of the 20 amino acids, nine are “essential,” meaning the body cannot manufacture them — they must be consumed. It was once believed that all nine of the essential amino acids had to be consumed at once in order for the body to use them. This is a widespread myth that we now know is not true. All vegetables, grains, nuts and seeds contain protein — there is no such thing as an incomplete plant protein! The issue is that some have relatively few of one or the other when it comes to amino acids, so consuming a variety of these foods will provide all the protein your body needs. As long as you are eating enough calories from a variety of plant foods, getting adequate protein on a plant-based diet is easy! In fact, studies have shown that the average vegetarian or vegan meets or exceeds the recommended daily protein intake (0.8 grams per kilogram of body weight). Get plant-based protein from a variety of beans, nuts, seeds, soy, whole grains and vegetables. Check out our articles to learn more about plant-based protein.

Source: Plant B, FAQs
Many people believe that dairy is a necessary part of a healthy diet for optimal bone strength. Well, you don’t need milk for that. In fact, you don’t need milk at all. We’ve been brainwashed by the industry and don’t even pause to question it despite the fact that countries with high consumption of dairy products have the highest rates of hip fracture, cancer and osteoporosis...

Did you know that plant-based foods like sesame seeds, leafy greens, legumes, vegetables (broccoli, cabbage, cauliflower), whole grains (oats, quinoa.....), tahini, edamame, almonds or almond butter and figs are extremely rich in calcium? These sources of calcium are also loaded with vitamins and minerals, making the nutrients much easier to absorb. Keeping your bones strong depends more on preventing the loss of calcium from your body than on boosting your calcium intake. Diets high in protein, sodium and caffeine affect calcium loss in the body. You can prevent calcium loss by exercising regularly, eating plenty of fruits and vegetables and exposure to sunlight to allow the body to make the bone-building hormone vitamin D.

Vitamin B12 is important for the development and protection of nerve cells and red blood cells and aids in DNA production. B12 deficiency can result in weakness, fatigue, difficulty concentrating, increased irritability, gastrointestinal distress, anaemia, and nervous system dysfunction.

B12 is the only nutrient that cannot be adequately obtained from a whole-food, plant-based diet. This is not because animal products are sole providers of B12. Vitamin B12 is not made by plants or animals, it is made by bacteria. Animals eat B12-containing bacteria via dirt and water, which then accumulates in their tissues and is passed on to humans who eat animal products. Because of our diligent sanitation efforts, humans rarely have the opportunity to consume B12-containing bacteria.

Therefore, the healthiest and most reliable way to ensure adequate B12 consumption is to take a B12 supplement. The most recent evidence suggests 2500 mcg as chewable, liquid, or under-the-tongue as an optimal adult dosage, but please check with your healthcare provider for his or her recommendation.

Iron is a mineral in our blood that carries oxygen. There are two types of iron: blood-based (heme iron) found in animal foods and plant-based (non-heme iron). Heme iron is more easily and readily absorbed, but this might not be as beneficial, as is often presumed. Because our body does not have a mechanism for excreting excess iron, it actually might be safer to consume plant-based iron. People eating a plant-based diet do not experience higher rates of iron deficiency than do meat-eaters. Plant foods can actually be considered better sources of iron than animal foods because they come packaged with countless beneficial nutrients, as well as iron enhancers like vitamin C. Calorie for calorie, many plant foods contain higher amounts of iron than animal foods.

Plant-based foods that are rich in iron include kidney beans, black beans, soybeans, spinach, raisins, cashews, oatmeal, cabbage, and tomato juice and you can find more information about this here.

Omega 3, Omega 6, and Omega 9 are fatty acids, and all-important dietary fats. Omega 3 and 6 are essential, which means we have to eat them. Your body needs essential fatty acids for optimal heart and brain functions. But not all Omegas are created equally. Omega-6 fatty acids are typically considered inflammatory that helps us fight infection, but since it’s found in meat & oils, most often humans have too much of this in their body. A high intake of omega-6 fatty acids, relative to omega-3, may promote several chronic diseases. The ideal is to eat just enough omega 6s to function, but no more, and to balance them with lots of omega 3s. The best ratio is yet to be determined by research but it suggests an omega 6 to omega 3 ratio of 2:1 is ideal– that's 2 omega 6s for every 1 omega 3.

Omega 3 fatty acids are AMAZING. They’ve been studied thoroughly and are an integral part of the membrane of cells throughout your whole body. Fatty, dark fish like salmon has a lot of omega 3 but today because of our toxic waterways and polluted oceans, fish comes with mercury and other toxins which have a net negative effect on brain health so, you’re not doing yourself any favours. The single most important thing you can do to reduce your omega-6 intake is avoid processed seed and vegetable oils that are high in omega-6, as well as processed foods that contain them AND poultry, eggs, & Beef. Daily Omega 3 intake is only 1.1 g for adult women and 1.6g for adult men. Excellent plant-based sources of Omega-3s include walnuts, flax seeds, chia seeds, and leafy greens.

People should never choose to eat a specific way for weight loss. This never proves to have beneficial long-term results and always backfires on people if their weight-loss plans aren’t aligned for true health reasons. Focusing solely on weight loss or calorie counting can be extremely detrimental and can take up a lot of brain power and energy.

The good news is that by following a plant-based and healthy lifestyle, you will start to feel great and lose weight naturally. When you focus on eating well-balanced and nutrient-dense meals, your body isn’t deprived, and it starts to function efficiently. Deprivation is not an option.

SOURCE: Dummies, Common Questions and Answers about a Plant-Based Diet
Some benefits can be felt as soon as your next meal! Read the benefits you may experience during your transition: A single plant-based meal leaves us:
  • sated and energized,
  • without that heavy feeling that makes us want to nap
  • Within a week, people often experience:
  • a significant increase in overall energy,
  • better sleep and respiration,
  • improved bowel function, and
  • clearer focus.
  • Over a month or two:
  • the body begins to shed excess weight,
  • underweight individuals may gain weight at a healthy rate,
  • Type 2 diabetes may be eliminated (diabetics need to be supervised by a medical practitioner when transitioning to a plant-based diet as insulin dosage will likely need to be reduced)
  • skin health improves and skin conditions like eczema or acne could be eliminated,
  • autoimmune conditions such as rheumatoid arthritis, Crohn’s Disease, multiple sclerosis, and even type 1 diabetes may experience symptom improvement on reduced medication
Beyond one year living a whole-food, plant-based lifestyle could positively transform your life! Your body weight normalizes, progression of chronic diseases such as heart disease and type 2 diabetes are likely halted or even reversed, reduction or elimination of some or all medications and you will be giving your body its best opportunity for long-term health and vitality.

Whole-food, plant-based eating is cheaper than you think. Fresh produce goes a long way, and whole grains, potatoes, and beans are some of the most affordable bulk foods you can buy. Create meals around these staple items and you’ll definitely spend less than you do on a diet rich in meat and other animal products.

Additionally, cutting out processed foods can reduce your hunger and appetite, returning it to what you naturally need to sustain yourself. Not only will this affect your overall health for the better, but you may also enjoy a lower food expense as a result.

SOURCE: Forks over Knives, The Beginner's Guide to a Plant-based Diet
This is something that you will have to make your own decision on. ‘May contain traces of…’ generally means that the product in question is made on the same production line, or in the same factory as others which do contain those ingredients. The wording is generally there as a disclaimer in case someone has an allergy to that particular ingredient (you’ll usually find that it is only allergens that are listed, eg. eggs, dairy, seafood and peanuts). The chance of the product containing that item is generally very small, and if it did, the amount would most likely be a minute quantity.

SOURCE: Vegan Easy, Vegan FAQs
No, honey is not vegan. Bees collect and store honey for themselves for the winters as few flowers bloom in that season. When people claim it's organic honey or jungle honey, they actually push out the honey bees from their natural habitat which is basically stealing. In this process, many bees die as well. In professional honey bee farms, the bees get killed at various stages of the operation and extraction process. Moreover, many beekeepers also replace the bees’ hard-earned honey with sugar water which is actually bad for them as it contains none of the essential micronutrients found in honey and farmers may also clip the wings of queen bees to prevent them from flying off and starting a new hive elsewhere. Honey extraction results in killing or disturbing the natural life of bees, thus honey is not vegan.

SOURCE: Vegan Dukan, Frequently Asked Questions about Veganism
Eggs are high in unhealthy cholesterol and stimulate the cancer-promoting hormone IGF-1. They are linked to increased risk of other diseases including heart disease and gestational diabetes. Even just one egg a day may be too much. In fact, just one egg a week may increase your risk of diabetes. When studied head to head with smoking, eating eggs results in a similar increase in artery plaque. Check out some egg alternatives to satisfy your egg cravings without putting your health to risk!

SOURCE: Plant Eaters' Manifesto, FAQs
Not at all! On the contrary — a vegan diet can be tasty, delicious, and satisfying. While meat choices are limited to a handful of varieties, such as beef, pork and chicken — there are literally thousands of plant foods that come in a variety of colours, textures, and flavours. There is no end to the combinations of flavorful foods that you can create with whole plant foods. When you prepare plant foods with healthy fats, including extra virgin olive oil and avocados, you further enhance the flavour of these foods. If you are still not satisfied, check out some of our recipes and see for yourself!
To answer this, we recommended watching “The Game Changers” movie about a plant-based lifestyle and strength. As evidenced by the athletes and science featured in The Game Changers, gaining muscle and strength on a plant-based diet shouldn’t be an issue, since the plant kingdom is full of protein-rich foods, which means all that people who are looking to gain size and strength on a plant-based diet need to do is educate themselves on which foods those are and include lots of them in their daily eating schedule.

SOURCE: The Game Changers, FAQs
YOU ARE NOT ALONE. There are so many A-list celebrities that have already started their journey of veganism! Some of the most prominent names include: Virat Kohli, John Abraham, Akshay Kumar, Sonam Kapoor, Anushka Sharma, Jacqueline Fernandez, Neha Dhupia, Mallika Sherawat Sonakshi Sinha, Ayesha Takia, Kangana Ranaut etc.
Start where you are today! You are unique, and your journey to a whole-food, plant-based lifestyle will also be unique to you. Join us on our ‘Plants are Power - #21dayswithplants challenge’ to get started...
Let’s think about this in two ways. First, do plants actually feel pain in any way similar to an animal or human? Most honest people would agree that there is a huge difference between cutting a leaf from a tree and killing a dog. In fact, a human’s experience of suffering is closer to the animal’s experience of suffering than the animal’s experience of suffering is to any potential “suffering” in plants.

We know for a fact that plants lack brains, a Central Nervous System, and anything else that neuroscientists know to cause sentience. Some studies show plants to have input/output reactions to certain stimulation, but no study suggests plants have sentience or any ability to feel emotions or pain as we understand it. Unlike cows, pigs, chickens and sheep, plants are not sentient beings.

Whether or not that’s the case, there is no need to harm plants unnecessarily. While we must eat in order to survive, we can harm fewer plants by going vegan, because eating plants directly, rather than feeding them to animals and then killing those animals for their flesh, requires far fewer plants and hurts fewer animals who, we already know for sure, feel pain. Cows, for example, must consume 16 pounds of vegetation to yield 1 pound of flesh, so by being vegan, we save many more plants’ lives than if we ate meat. And of course, vegans also save nearly 200 animals every year—living, feeling beings who, scientists now know beyond a shadow of a doubt, experience the full range of sensations and emotions, including pain, discomfort, fear, and sadness.

SOURCE: Vegan Speak, The Complete Vegan Arguments Guide ; PETA, Can Plants Feel Pain?
In fact, it’s quite the opposite! Simply put, the more people eat meat, the fewer people can be fed. For example, over 10 pounds of plant protein are used to produce one pound of beef protein. If these grains were fed to humans instead of animals, more food would be available for the 925 million people in chronic hunger worldwide.

The issue with water is similar. It takes about 2,500 gallons of water to produce one pound of beef and about 660 gallons to make a pound of chicken. It only takes about 220 gallons to make a pound of tofu and 180 to make a pound of wheat flour. Compared with the meat industry, a vegetarian diet consumes far less water.

There is more than enough food in the world to feed the entire human population. So, why are more than one billion people still going hungry every day? The meat-based diet is largely to blame. We cycle huge amounts of grain, soybeans, and corn through animals killed for food rather than directly feed starving people. If we stopped intensively breeding farmed animals and grew crops to feed people instead, we could easily feed everyone on the planet with healthy and affordable plant-based foods.

SOURCE: Down to Earth, World Hunger Can be Solved with Vegetarian Diet