Should children follow vegan diet?

Vegan diet, which involves abstaining from animal products and embracing a plant-based lifestyle, has gained significant popularity in recent years. Many individuals choose this diet for health, environmental, and ethical reasons. While a vegan diet can provide numerous benefits, it is crucial to ensure that children following this diet receive adequate nutrition for their growing bodies. Sheena Ahuja, a Home Science teacher at Apeejay School in Faridabad Sector 15, explains it further.

Understanding vegan diet

A vegan diet focuses on consuming plant-based protein sources such as beans, lentils, tofu, nuts, fruits, vegetables, grains, and legumes. According to the Apeejay teacher, “Some people turn vegan for health reasons, as it reduces cholesterol, blood pressure, the risk of heart disease, type 2 diabetes, and certain cancers. Others adopt veganism for environmental sustainability and ethical concerns.”

Is vegan diet healthy for children?

Numerous health benefits are associated with a vegan diet. Studies have shown a lower risk of heart disease, diabetes, and certain types of cancer among individuals following plant-based lifestyles. Ahuja states, “These health advantages can be advantageous for children as well, as they contribute to their overall well-being.”

While a vegan diet can be healthy and balanced, it requires careful planning to ensure children receive essential nutrients found in animal products. Proteins, iron, calcium, and vitamin B12 are of particular concern. The Home Science teacher suggests, “Careful meal planning and incorporating fortified foods or supplements can help meet these nutritional needs. Plant-based meats can provide sufficient protein and are a good source of Vitamin B12.”

Veganising Indian recipes

Wondering how to veganise Indian recipes? The teacher recommends the following, making them suitable for children following a vegan diet

Substitute ghee with vegan butter: Ghee, a type of clarified butter, is commonly used in Indian cuisine. Vegan butter or oil can be substituted for ghee in many recipes.

Replace meat with pulses: Pulses, such as lentils, chickpeas, and beans, can serve as excellent substitutes for meat in curries, dals, soups, and appetisers.

Use plant-based yogurt instead of cow’s milk yogurt: Plant-based yogurts, widely available nowadays, can be used as a substitute in recipes that call for yogurt. Coconut yogurt often works best in Indian dishes.

Substitute cream with cashews or coconut milk: Blended raw cashews, known as cashew cream, can replace cream in various Indian dishes. Full-fat coconut milk or cream can also serve as suitable alternatives.

Replace honey with maple syrup: Agave nectar or maple syrup can be used as substitutes for honey in desserts, providing a similar thick and viscous texture.

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Easy desi vegan foods for children

The Home Science teacher suggests some easy and nutritious vegan Indian food options for children:

 Vegan Indian Breakfast: Oats upma, moong dal idli, and sambar

Vegan Indian Salad: Jowar kale palak salad and bean sprout salad

Vegan Indian Curries: Rajma rice

Vegan Indian Sweets: Coconut chikki with nuts

Children can successfully follow a vegan diet with proper planning and knowledge. While nutritional adequacy is a concern, incorporating a variety of plant-based protein sources and fortified foods can help meet their dietary requirements. As Sheena Ahuja emphasises, “With the right approach, a vegan diet can offer numerous health benefits and align with ethical and environmental considerations.”