Yoga and Veganism
Oct 28, 2020
Yoga as a philosophy of life: Why it is worthwhile to live vegan
About 1.3 million people in Germany live vegan, many of them yogis, as a study by the Skopos Group shows. Every year, around 15 percent of Germans opt for a purely plant-based diet and do without any animal products. This includes meat as well as foods containing egg, dairy products or honey.
Have you considered starting a vegan diet, but haven't found the right way in yet? In our article you will learn about the connection between yoga and veganism, how you can best start your dietary change and which nutrients you should pay special attention to.
4 good reasons to live vegan as a Yogi*ni
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Many followers of the yoga community choose to follow a vegan diet. We would like to emphasize here that this decision is a very personal one and as a yoga practitioner you do not have to follow a prescribed dietary style. However, from a philosophical point of view, yoga and veganism have a lot in common.
1. without violence and with feeling
Choosing a vegan diet is a powerful expression of ahimsa, one of the yamas in Patanjali's eight philosophical pillars of yoga. Yamas are guidelines for promoting a collective way of life that encourages benevolent behavior. Ahimsa means compassion and non-violence towards other living beings, including animals.
2. motivation to live healthier
The modern western diet consists of many industrially processed foods that can disturb the natural balance of your body. Through a plant-based diet, you usually automatically live healthier and deal more intensively with the individual nutrients of your food. This way you learn which foods are good for you and nourish your body properly.
3. spiritual growth
Eating natural, whole foods helps you awaken your spiritual connection to nature. There's a reason they say, "You are what you eat." If you consume mostly ingredients that are locally sourced and know exactly where your food comes from, you feel connected to nature. This is also the goal of yoga.
4. improved yoga practice
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Meat and other animal products are often heavy in the stomach. This is because your body takes longer to digest them. Balanced vegan foods not only give your body the energy it needs for your yoga practice, but are often lighter as well. So you can fully concentrate on your asanas.
The connection between veganism and yoga is clear: both practices focus on living an ethical, balanced and spiritual life. A life full of good intentions and well-being for you and the living beings around you.
With a basic understanding of the Yoga Sutras, the foundational wisdom of yoga theory and practice, you'll gain a better understanding of why yogis generally follow a vegetarian or vegan diet and be able to make your own personal decision.
What is yogic veganism?
From a yogic perspective, the purpose of food is to help your body cleanse, revitalize, recover, and build your immune system. A traditional yogic diet consists of plant-based foods that are consumed as close to their natural state as possible and have as little impact on the environment as possible.
Our typical Western consumer society encourages buying in bulk, storing frozen foods, and filling your pantry with canned and jarred goods. As a yogic vegan, on the other hand, you strive to eat freshly prepared foods and consume mostly locally sourced products.
What is the best way to start a vegan diet?
A yogic vegan diet recommends the consumption of so-called sattva foods such as fresh fruits and vegetables. Sattva stands for love and harmony, which is why these types of foods are also considered easy to digest.
It's best to start gradually adding more plant-based foods to your diet while reducing animal products. This way your body can slowly get used to the change. You will also learn which vegan foods you tolerate well.
What foods are vegan and boost your health?
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Whole grain products (e.g. quinoa, muesli, brown rice, whole grain pasta)
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Legumes, nuts and seeds (e.g. chickpeas, lentils, walnuts, almonds, sesame seeds)
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Raw or lightly steamed vegetables (e.g. broccoli, pumpkin, carrots, green leaf lettuce)
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Fresh fruit (e.g. apples, pineapple, bananas)
These are foods you should avoid:
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meat of any kind
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Fish or shellfish (crabs, mussels and clams)
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Eggs
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Milk & dairy products (cheese, butter, cream, ice cream)
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Mayonnaise
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Honey
In addition, many foods contain animal ingredients that at first glance appear to be plant-based. Lactic acid and whey, which come from milk, are found in many muesli bars, breads and crispy muesli. Chicken broth can be found in many soups and gelatine and lard are also of animal origin.
We therefore recommend that you read product labels and familiarise yourself with certain non-vegan foods and additives.
You should also make sure you eat a balanced diet to prevent deficiencies that can result from not eating animal products.
What deficiency symptoms are common with veganism and how can I prevent them?
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Although a vegan diet is healthy overall, you may lose some nutrients such as protein, calcium, omega-3 fatty acids, zinc and vitamin B12 by avoiding animal products. However, you can find substitutes for most of these essential nutrients in plant-based foods:
Calcium
You'll find enough calcium to fuel your body in soy milk, orange juice, tofu, broccoli, kale and almonds.
omega-3 fatty acids
You can substitute omega-3 with flaxseed, chia seeds, walnuts and vegetable oils.
vitamin B12
It is often argued that this important vitamin for blood formation is found exclusively in animal products. To prevent a deficiency, nutritionists recommend resorting to supplements. However, there are also sources that claim vitamin B12 can be absorbed through plant foods such as tempeh and kimchi.
Iron
Iron from animal products is often more easily absorbed by our bodies. Vegans are therefore recommended to consume more iron-rich foods in order to absorb the same amount as meat eaters.
Good vegan sources of iron are legumes, sunflower seeds, raisins and dark leafy vegetables. Vitamin C-rich foods such as peppers, citrus fruits and broccoli support iron absorption.
Proteins
Proteins are the building blocks of life. They break down into amino acids that promote cell growth and repair. Good sources of vegan protein are soy, lentils, beans, quinoa and seitan.
As you can see, a vegan diet is not as complicated as it seems at first glance. With the right understanding of the individual foods, you can provide your body with all the nutrients it needs.
Tip: Check out our post on eating healthy for a better yoga routine for tips on preparing yogic meals.
How do I manage to live a healthy vegan life in the long term?
Simply swapping meat and dairy products for vegan substitutes does not directly lead to a balanced diet. Animal products contain protein, vitamins and important minerals. However, the plant-based versions, such as vegan sausage or cheese, are often a product of industrial processing, high in calories but low in nutrients.
If you are not sure whether you are taking in enough nutrients after your change, you can do regular blood tests; ideally every 6 months at the beginning of your dietary change to make any adjustments. Later, an annual test will be enough to keep an eye on your levels.
How you eat your meals is also important. Cooking together with friends, family or your partner are wonderful ways to eat more mindfully.
Another option is meal prepping, where you cook meals for several days in advance. That way you always have something healthy on hand, even when you're on the go. Because it's often difficult to find good vegan alternatives when you're out of the house.
Yoga can also support you in your dietary changes. Together with meditation, it helps you let go of old habits and prevent symptoms like emotional food cravings.
Healthy food puts you in a good mood
Some people see yoga as just a way to relieve their back pain or relax. For others, yoga is much more. It's a philosophy of life, both on and off the mat. Proper nutrition plays a crucial role and contributes to your physical, mental and spiritual health.
Veganism is a sustainable way of living that not only has a positive impact on you and your body, but helps to alleviate animal suffering and makes a significant contribution to environmental protection.
Take time to change your diet. Look at your body, meditate...
...and don't forget your LUVIYO.