Yoga as a philosophy of life: Why it's worth living vegan

Approximately 1.3 million people in Germany live a vegan lifestyle, many of them yogis, according to a study by the Skopos Group. Each year, about 15 percent of Germans opt for a purely plant-based diet and abstain from all animal products. This includes meat as well as foods containing eggs, dairy products, or honey.

Have you also considered starting a vegan diet but haven't found the right way to begin? In our article, you'll learn about the connection between yoga and veganism, how to best start your dietary change, and which nutrients you should pay particular attention to.

4 good reasons to live vegan as a yogi*ni

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Many members of the yoga community choose a vegan diet. We would like to emphasize that this is a very personal decision, and as a yoga practitioner, you are not required to follow any prescribed diet. From a philosophical perspective, however, yoga and veganism have much 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 fosters benevolent behavior. Ahimsa means compassion and non-violence towards all living beings, including animals.

2. Motivation to live a healthier life

The modern Western diet consists of many industrially processed foods that can disrupt your body's natural balance. A plant-based diet usually leads to a healthier lifestyle and encourages you to pay closer attention to the individual nutrients in your food. This helps you learn which foods are good for you and properly nourish your body.

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." When you primarily consume locally sourced ingredients 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 often sit heavily in the stomach. This is because your body takes longer to digest them. Balanced vegan meals not only provide your body with the necessary energy for your yoga practice, but are often lighter as well. This allows you to fully concentrate on your asanas.

The connection between veganism and yoga is clear: both practices focus on an ethical, balanced, and spiritual life. A life full of good intentions and well-being for yourself and the living beings around you.

With a basic understanding of the Yoga Sutras, the fundamental wisdom of yoga theory and practice, you will gain a better understanding of why yogis generally follow a vegetarian or vegan diet and can make your personal decision.

What is yogic veganism?

From a yogic perspective, the purpose of food is to support your body in cleansing, revitalizing, recovering, and building your immune system. A traditional yogic diet consists of plant-based foods consumed as close to their natural state as possible , minimizing environmental impact.

Our typical Western consumer society encourages bulk shopping, storing frozen food, and filling your pantry with canned and jarred goods. As a yogic vegan, on the other hand, you strive to eat freshly prepared food and primarily consume locally sourced products.

What's the best way to start a vegan diet?

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A yogic vegan diet recommends the consumption of so-called sattvic foods such as fresh fruits and vegetables. Sattva represents love and harmony, which is why these types of foods are also considered easily digestible.

The best way to start is to gradually add more plant-based foods to your diet while simultaneously reducing animal products. This way, your body can slowly adjust to the change. You'll also learn which vegan foods you tolerate well.

Which foods are vegan and boost your health?

• Whole grain products (e.g., quinoa, muesli, brown rice, whole grain pasta)

• Legumes, nuts and seeds (e.g. chickpeas, lentils, walnuts, almonds, sesame)

• Raw or lightly steamed vegetables (e.g. broccoli, pumpkin, carrots, green leafy salads)

• Fresh fruit (e.g. apples, pineapples, bananas)

You should avoid these foods:

• meat of any kind

• Fish or shellfish (crabs, mussels and clams)

• eggs

• Milk & dairy products (cheese, butter, cream, ice cream)

• mayonnaise

• Honey

Furthermore, many foods contain animal-derived ingredients that appear to be plant-based at first glance. Lactic acid and whey, derived from milk, are found in many granola bars, breads, and granolas. Chicken broth is present in many soups, and gelatin and lard are also of animal origin.

We therefore recommend reading product labels and familiarizing yourself with certain non-vegan food ingredients and additives .

Furthermore, you should make sure to eat a balanced diet to prevent deficiencies that can arise from abstaining from animal products.

What deficiencies are common in veganism and how can I prevent them?

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While a vegan diet is generally healthy, abstaining from animal products can lead to a loss of certain nutrients such as protein, calcium, omega-3 fatty acids, zinc, and vitamin B12. However, you can find substitutes for most of these essential nutrients in plant-based foods.

calcium

You can find enough calcium to supply your body in soy milk, orange juice, tofu, broccoli, kale and almonds.

Omega-3 fatty acids

Omega-3 can be substituted with flaxseeds, 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 using supplements. However, there are also sources that claim vitamin B12 can be obtained from plant-based foods such as tempeh and kimchi.

iron

Iron from animal products is often more easily absorbed by our bodies. Vegans are therefore advised to consume more iron-rich foods to obtain the same amount as meat-eaters.

Good vegan sources of iron include legumes, sunflower seeds, raisins, and dark leafy greens. Vitamin C-rich foods such as bell peppers, citrus fruits, and broccoli support iron absorption.

Proteins

Proteins are the building blocks of life. They break down into amino acids, which promote cell growth and repair. Good sources of vegan protein include soy, lentils, beans, quinoa, and seitan.

As you can see, a vegan diet isn't as complicated as it first appears. With the right understanding of individual foods, you can provide your body with all the nutrients it needs.

Tip: In our article on healthy eating for a better yoga routine, you will find tips for preparing yogic meals.

How can I maintain a healthy vegan lifestyle in the long term?

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Simply replacing meat and dairy products with vegan substitutes does not automatically lead to a balanced diet. Animal products contain protein, vitamins, and essential minerals. However, plant-based versions, such as vegan sausage or cheese, are often industrially processed products that, while high in calories, are low in nutrients.

If you're unsure whether you're getting enough nutrients after changing your diet, you can have regular blood tests; ideally every 6 months at the beginning of your dietary change to make any necessary adjustments. Later, an annual test is sufficient to keep an eye on your levels.

It's also important how you eat your meals. Cooking together with friends, family, or your partner is a wonderful way to eat more mindfully.

Another option is meal prepping, where you cook meals for several days in advance. This way you always have something healthy on hand, even when you're out and about. Finding good vegan alternatives can often be difficult, especially when you're away from home.

Yoga can also support you in changing your diet. Combined with meditation, it helps to let go of old habits and prevent symptoms such as emotional cravings.

Healthy food puts you in a good mood.

Some people see yoga simply as a way to relieve 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 emotional well-being.

Veganism is a sustainable way of life that not only has a positive effect on you and your body, but also helps to reduce animal suffering and makes a significant contribution to environmental protection.

Take your time to change your diet. Observe your body, meditate…

...and don't forget your LUVIYO.