🌱 Common Mistakes Indians Make While Going Vegan — And How to Avoid Them

With rising awareness about animal welfare, climate change, and health, many Indians are switching to a vegan diet. But while the transition can be rewarding, it isn’t always smooth. Many face challenges like fatigue, poor nutrition, and even social isolation. Here are the most common mistakes Indians make when going vegan—and how to fix them for a healthy and sustainable lifestyle.

 

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1. Thinking “Vegan” Means Automatically Healthy

🛑 Mistake: Eating chips, biscuits, or vegan-labeled junk food assuming it’s healthy.
In India, items like aloo bhujia, dairy-free biscuits, or mock meats might be vegan—but not nutritious.

✅ Fix:

• Focus on whole, traditional Indian foods like dal, chana, rajma, roti, sabzi, poha, idli, upma, etc.
  
  

• Read labels—many “accidentally vegan” snacks are still loaded with oil, salt, and sugar.
  
  

 

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2. Undereating or Feeling Weak

🛑 Mistake: Eating only salads, fruits, or skipping meals due to lack of ideas, leading to fatigue and hunger.

✅ Fix:

• Ensure you get enough calories—especially from complex carbs (rice, millet, roti), protein (dal, soy, chana, tofu), and fats (coconut, peanuts, sesame).
  
  

• Don’t fear carbs! Most Indian vegan staples like khichdi or dal-chawal are excellent energy sources.
  
  

• Keep roasted peanuts, dry fruits, and sprouts handy as snacks.
  
  

 

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3. Ignoring Essential Nutrients: B12, D, Iron, Omega-3

This is the most common health mistake and can lead to serious deficiencies over time.

✅ How to Fix it in India:

• Vitamin B12: Not found in plant foods—take a supplement or use B12-fortified soy milk or nutritional yeast (available online).
  
  

• Iron: Eat rajma, chana, methi, spinach + vitamin C sources like amla, lemon, guava to boost absorption.
  
  

• Vitamin D: Get early morning sun; consider a D2/D3 supplement, especially during monsoons or if indoors.
  
  

• Omega-3: Use flax seeds (alsi), chia seeds, and walnuts. Grind flax seeds and add to atta or smoothies.
  
  

• Calcium & Iodine: Use fortified plant milk (if available), or eat sesame seeds, ragi, tofu, and iodized salt.
  
  

 

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4. Relying Too Much on Expensive Western Products

🛑 Mistake: Spending heavily on imported almond milk, vegan cheese, or meat alternatives.

✅ Fix:

• Stick to affordable Indian options:
  
  

• Use homemade almond or soy milk.
  
  

• Replace paneer with tofu or soy chunks.
  
  

• Make vegan ghee with coconut oil or vegan butter (DIY recipes available).
  
  

• Use besan, ragi, or millets instead of expensive grains.
  
  

 

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5. Not Planning Ahead—Especially While Eating Out

🛑 Mistake: Struggling at weddings or restaurants, not finding vegan options.

✅ Fix:

• South Indian tiffins like masala dosa (ask without ghee), idli, sambar, vada are mostly vegan.
  
  

• In North Indian cuisine, order chole, rajma, bhindi, baingan bharta, roti without ghee, etc.
  
  

• Politely request restaurants to skip butter, cream, or curd in your order.
  
  

• Carry snacks like dry fruits, roasted chana, peanut butter sandwiches when traveling.
  
  

 

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6. Suddenly Increasing Fibre — Upset Stomach Alert!

🛑 Mistake: Going 100% vegan overnight and facing bloating or gas.

✅ Fix:

• Transition gradually—start by replacing one meal a day with a vegan option.
  
  

• Soak and cook legumes well to reduce gas. Use hing, jeera, ajwain to improve digestion.
  
  

• Drink enough water (at least 2.5–3L/day) to help with fiber absorption.
  
  

 

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7. Getting Bored or Stuck in a Food Rut

🛑 Mistake: Eating the same dal-rice or roti-subzi daily, leading to boredom or nutritional gaps.

✅ Fix:

• Try regional vegan dishes:
  
  

• Maharashtra: Misal, poha, sabudana khichdi (without curd)
  
  

• Tamil Nadu: Rasam, kootu, poriyal
  
  

• Gujarat: Thepla, undhiyu, dal dhokli
  
  

• Bengal: Shukto, alu posto
  
  

• Use chutneys, pickles, spices to add flavour and variety.
  
  

 

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8. No Support or Social Pressure

🛑 Mistake: Feeling alone in your journey. Friends/family may not understand or support you.

✅ Fix:

• Join Indian vegan groups on WhatsApp, Telegram, or Instagram.
  
  

• Follow Indian vegan chefs or bloggers for recipes.
  
  

• Be patient with family—cook delicious vegan versions of their favorite dishes!
  
  

 

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✅ Quick Checklist for Indian Vegans

 

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Final Thoughts

Going vegan in India is not only doable—it can be vibrant, affordable, and deeply satisfying when done right. 🌱
Avoid shortcuts, focus on whole foods, plan smart, and be kind to yourself during the transition. Don’t aim for perfection—aim for progress.

Need help creating an Indian vegan meal plan or supplement routine? Just ask— PROUDVEGAN is here to guide you on your journey!