Embracing A Vegan Diet: Health Benefits, Challenges, and Expert Recommendations From UAE

Veganism has become increasingly popular in the Middle East, with many individuals choosing plant-based diets for health, environmental, and ethical reasons. This article delves into the components of a vegan diet, its health benefits, personal experiences of those who have adopted veganism, and expert recommendations for a balanced and nutritious vegan lifestyle.

According to Fiona Walsh, a clinical dietitian in Dubai, vegan diets consist entirely of plant-based foods. This includes fruits, vegetables, legumes, nuts, nut butters, plant-based dairy alternatives, and whole grains, while completely excluding animal products such as eggs, dairy, meat, poultry, and seafood. "A vegan diet also avoids animal byproducts like honey and lesser-known ingredients such as whey, casein, lactose, egg white albumen, gelatin, carmine, shellac, and fish-derived omega-3 fatty acids."

Cynthia Bou Khalil, a dietician at Medcare Dr. Saeed Al Shaikh Gastro & Obesity Centre in Dubai, adds that packed with fiber, antioxidants, and essential nutrients, vegan diets have been associated with numerous health benefits, including a lower risk of heart disease, high blood pressure, Type 2 diabetes, and certain cancers. This diet can also be lower in calories and saturated fats, aiding in weight management and overall vitality.

Dubai resident Malavika Sen embraced veganism eight years ago and has never regretted it. "I used to enjoy steaks and burgers like anyone else, but after adopting veganism and more compassionate lifestyle choices, I don't feel like I'm missing out on anything. I'm just mindful of what I eat." Her diet is vibrant and colorful, filled with fruits and vegetables that she loves to mix into delicious salads. "And of course, I enjoy a good hummus too."

Similarly, Nimisha Jain, a homemaker from Abu Dhabi and a member of the Dubai Vegans Facebook community, switched to a vegan diet four years ago. She admits it was challenging at first. "It's difficult and exhausting initially because you have to constantly read nutrition labels and explain your needs at restaurants. I also had some digestive issues at the beginning due to the high fiber intake, but I gradually learned how to better plan my diet, and now I'm much happier with my meals and lifestyle choices," she says.

For Jain and Sen, veganism is more than just a diet—it's a movement sparking conversations worldwide. For some, it's the foundation of health, a lifeline for the planet, and a stance for animal welfare. For others, it's a challenging lifestyle with difficult trade-offs. So, what are the real implications of choosing to go vegan?

While there are numerous benefits to adopting a vegan diet, it's important to consider a few key points before making the switch. According to Sushma Ghag, a clinical dietitian at Aster Hospital, Mankhool, and Khalil, an improperly planned vegan diet can result in reduced caloric intake and deficiencies in essential fatty acids, proteins, vitamins, and minerals. Other significant deficiencies can include vitamins such as B12 and D.

In conclusion, a vegan diet offers numerous health benefits, including reduced risks of chronic diseases and improved overall vitality. However, it is essential to plan a vegan diet carefully to avoid potential nutritional deficiencies. Personal stories from individuals like Malavika Sen and Nimisha Jain highlight both the rewards and challenges of adopting a vegan lifestyle. With expert guidance and proper planning, a vegan diet can be a healthy and fulfilling choice that supports both personal well-being and environmental sustainability. As the movement continues to grow, it is clear that veganism has far-reaching implications for health, the planet, and animal welfare.