Every January, millions of people take part in Veganuary, a global movement encouraging a 31-day vegan diet. While the challenge promotes plant-based eating and sustainability, health experts say it is not automatically healthy for everyone unless done thoughtfully.
MedBound Times connected with Nutritionist Sumaiyya Shoaib, according to her, Veganuary can support overall health when meals are properly planned. However, certain groups may face risks if they suddenly eliminate animal foods without nutritional substitutes.
“Veganuary can be healthy for many people, especially if it encourages eating more fruits, vegetables, whole grains, pulses, nuts, and seeds. A well-planned vegan diet can support digestion, heart health, and even improve energy levels,” she said.
She explains that the benefits come from food quality, not just the vegan label. Diets rich in whole plant foods increase fiber intake, support gut health, and reduce dependence on ultra-processed foods.
While many people tolerate a short-term vegan diet well, Nutritionist Sumaiyya cautions that abrupt dietary shifts can create nutrient gaps in vulnerable populations:
Veganuary is not ideal for everyone without planning. People who may need extra care include:
• Those with autoimmune or gut conditions (like IBD, IBS, or chronic inflammation)
• Pregnant or breastfeeding women
• People with a history of iron, B12, or protein deficiency
• Individuals with very high physical activity levels
She said, “For these groups, suddenly cutting out all animal foods without proper substitutes can lead to fatigue, weakness, or nutrient gaps. Veganuary can still be done, but it should be planned mindfully, not followed blindly.”
She stresses that preparation matters more than restriction. Monitoring energy levels and planning balanced meals is essential for these groups.
Protein is one of the most common concerns when switching to a vegan diet. Nutritionist Sumaiyya explains that plant protein adequacy depends on variety and regular intake:
“The most common concerns during Veganuary are protein, iron, calcium, vitamin B12, omega-3, and zinc. These can be managed with the right food choices.”
For protein, she recommends:
“Lentils, chickpeas, rajma, tofu, tempeh, soy milk, peanuts, and mixed dals help meet daily protein needs.”
Combining legumes with grains improves amino acid balance and supports muscle maintenance and energy levels.
Iron absorption becomes a major concern when animal foods are removed from the diet. She highlights that plant-based iron needs pairing with vitamin C for better absorption.
“Iron: Spinach, beetroot, dates, raisins, lentils, chickpeas, sesame seeds, and jaggery are good sources. Pairing them with vitamin C foods like lemon, amla, or oranges improves absorption.”
This approach helps reduce fatigue and weakness linked to low iron levels.
Micronutrients often receive less attention than protein, but they play a critical role in long-term health.
Nutritionist Sumaiyya explains:
Calcium: Fortified plant milks, tofu made with calcium, sesame seeds (til), ragi, and almonds support bone health.
Vitamin B12: This is difficult to get naturally from plant foods. Fortified cereals or plant milks can help, but many people may still need a B12 supplement during Veganuary
Omega-3 fats: Flaxseeds, chia seeds, walnuts, and hemp seeds support brain and heart health.
Zinc: Pumpkin seeds, sunflower seeds, whole grains, legumes, and nuts help maintain immunity and skin health.
Veganuary can be a useful reset for eating habits when done intentionally. She says the key is planning balanced meals rather than simply removing animal foods.
References:
1. Malhotra, Anshika, and Ankita Lakade. 2025. “Analytical Review on Nutritional Deficiencies in Vegan Diets: Risks, Prevention, and Optimal Strategies.” Journal of the American Nutrition Association 44, no. 6 (August): 545–55. https://pubmed.ncbi.nlm.nih.gov/39936826/
2. Gibbs, Joshua, and Francesco P. Cappuccio. 2024. “Common Nutritional Shortcomings in Vegetarians and Vegans.” Dietetics 3, no. 2 (April): 114–128. https://www.mdpi.com/2674-0311/3/2/10