In France, according to a 2020 study, the French are increasingly aware of the consequences of their diet on their health and the environment. Indeed, dietary changes are visible, and some are turning to a vegetarian or vegan diet (2.2% of the population). Others are even opting for the Vegan lifestyle, which is built around respect for ethical and environmental values.
Why go Vegan?
These days, more and more people want to change the way they eat. Everyone has their own reasons and motivations.
A Vegan does not eat animal flesh or animal products. Their diet is based exclusively on plant-based foods, excluding dairy products, eggs and beehive products. By way of comparison, a vegetarian does not eat meat, but does consume dairy products and eggs.
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Help protect animals through the Vegan movement
Animal abuse is no longer a secret. Farming conditions are often deplorable, although many farmers do their utmost to respect animal welfare. Many people hate the idea of seeing animals suffer (transport, slaughter…) or consider that since animals are sentient, it is inconceivable to eat them. So they choose not to eat meat to avoid contributing to this mistreatment.
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Optimising health through veganism
Following a strict vegan diet can help reduce cholesterol levels. Animal products are high in cholesterol and saturated fat. So cutting them out of the diet can have a beneficial effect on cholesterol levels quite quickly. However, before making such a change, we advise you to consult a health professional.
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The environment
Many people think it makes no sense to devote so much land to livestock. In their view, these resources could be better used for plantation crops. When you consider not only the grazing land, but also the amount of grain grown to feed the livestock and the amount of water needed for the livestock, that’s a lot of resources.
Tips for staying healthy on a vegan diet
More and more people want to change the way they eat and the way they live. These days, we live in a society dominated by fast food. As a result, we don’t eat as healthily as we should.
Taking care of your intestinal microbiota as a vegan
In January 2025, a study looked at the importance of diet on the intestinal microbiome. The results are clear:
- vegans have significant quantities of ‘beneficial’ bacteria, which produce cardioprotective short-chain fatty acids (SCFAs)
- vegetarians have similar intestinal flora to both vegans and omnivores
- omnivores have a wide variety of bacterial types
There is a downside for frequent red meat eaters, who develop quantities of bacteria specific to meat digestion but also associated with a pro-inflammatory effect.
Animal-based foods are rich in saturated fats, which is why it would be a good idea to opt for at least a vegetarian diet as a first step. Taking into account your metabolism and the state of your intestinal health are the markers you need to monitor in order to achieve a high-quality microbiota.
Providing a varied range of essential macronutrients and supplementing with micronutrients as part of veganism
Given that veganism is a fairly restrictive diet, it is vital to ensure that you are getting the optimum amount of nutrients. You’ll need to look for sources of protein other than ‘meat’ in your diet to ensure that you don’t run out. Some examples are :
- Pulses (split peas, chickpeas, lentils, lima beans, etc.).
- Soya products (tofu, tempeh, unsweetened fortified soya drinks, soya beans, etc.)
- Nuts, seeds and nut butters (almonds, walnuts, pumpkin seeds, sunflower seeds, peanut butter, nut butter or a nut-free alternative, etc.)
- Seaweed
When adopting a vegan diet, it’s important not to neglect the intake of certain micronutrients for optimum vitality. Some micronutrients are directly associated with metabolic reactions and their deficiency has an effect on our health. We need to be vigilant about micronutrients such as :
- Zinc, which promotes cell renewal and acts on the immune system (while also reducing oxidative stress)
- Vitamin B12 (or cobalamin) contributes, among other things, to the normal functioning of the nervous system and immune system, the formation of red blood cells and the reduction of fatigue.
- Iron is a trace element, most of which is used to make haemoglobin. Haemoglobin plays a role in the transport of respiratory gases.
- Vitamin D enables calcium (and phosphorus) to be properly absorbed and used. It also helps maintain optimal bone structure and our natural defences.
How can you make the transition to a Vegan lifestyle successfully?
- Ask yourself whether you’d rather go Vegan overnight or opt for a gradual transition. The most important thing is to choose the option that suits you best, so as not to create frustration. If you’re highly motivated, you can certainly change your eating habits in the blink of an eye. The most important thing is to choose the simplest route to give yourself the best chance.
- Buy yourself some specialist cookery books. Go for variety, to ensure optimum nutritional quality, but also for the pleasure of your taste buds!
- Choose the right food supplements to ensure you get the optimum vitamin intake. It’s not uncommon for vegans to suffer from deficiencies. Hence the importance of food supplements.
- Start by becoming a Flexitarian.
When you decide to change your eating habits, every little step counts. Whether you’re vegan, vegetarian or simply want to reduce your consumption of animal products, you’re on the right track. Don’t make the mistake of allowing yourself to be pigeonholed by your diet. Adopting a Vegan lifestyle isn’t necessarily difficult, but it does take time. Expect to make mistakes, learn from them and move on!
Sources :
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8210981/#:~:text=Vegan: This is a diet,addition to the dietary changes
- https://www.nature.com/articles/s41564-024-01870-z
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6742661/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5914369/#:~:text=Conclusions,but not with decreased triglycerides
