In the heart of Nigeria, where jollof rice and suya reign supreme, a quiet revolution is taking place – one that involves embracing the rich tapestry of vegetarian and vegan lifestyles. Beyond the hustle and bustle of daily life, many Nigerians are discovering that plant-based living isn’t just a global trend but a delicious and wholesome journey that resonates with local flavours and cultural values.
Health is a commonly cited reason for people to pursue a vegetarian diet. Reducing harm toward the environment and to animals are also popular reasons for going vegetarian.
Vegetarianism is a dietary practice of eating foods that are made of plants: beans, legumes, fruits, grains and — most importantly — no animal flesh. A vegan, otherwise known as a vegetarian, is a person who follows this diet or philosophy.
Contrary to misconceptions, a well-balanced vegetarian or vegan diet provides all the necessary nutrients for optimal health. These diets are rich in fibre, vitamins, and antioxidants while being naturally low in saturated fats. Studies suggest that plant-based diets may reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers.
Gone are the days of bland and uninspiring vegetarian options. The culinary world is experiencing a renaissance with innovative plant-based recipes and substitutes that tantalize taste buds. From hearty vegetable-based stews to mouth-watering plant-based burgers, chefs worldwide are proving that vegetarian and vegan dishes can be just as flavourful and satisfying.
The vegan lifestyle differs across persons with various dietary preferences. Here are some of the common types of vegetarian diets:
Pure veganism: This diet excludes all animal products from their diets and lifestyle. This means no dairy, eggs, honey or any other animal-derived ingredients.
Lacto-ovo vegetarian diet: In this variation, you wouldn’t eat meat or fish, but would still include eggs and dairy products in your diet. This approach allows for diverse and balanced intake of nutrients, combining the richness of plants foods with the protein and vitamins found in dairy and eggs.
Lacto-vegetarian diet: This variation includes dairy products like cow’s milk and foods made with it. These can include cheese, butter, sour cream, yoghurt, and ice cream. It excludes all meats, like beef, pork, chicken, and fish. It also excludes eggs. This choice allows for a rich source of calcium, vitamin D, and other essential nutrients found in dairy, maintaining a well-rounded approach to plant-based nutrition.
Ovo-vegetarian diet: In addition to excluding meat and fish, an ovo-vegetarian diet excludes all dairy products and foods made using them, such as cow’s milk, cheese, butter, sour cream, yoghurt, and ice cream. Someone on an ovo-vegetarian diet would include eggs and egg dishes, like scrambled eggs, hard-boiled eggs, and omelets, providing an additional source of high quality protein and various essential nutrients.
Flexitarian diet: The main principles of a flexitarian diet include eating mostly whole plant foods, getting most protein from plants instead of animals, limiting added sugar and processed foods if possible, and incorporating meat and animal products occasionally. It’s more flexible than fully vegetarian or vegan diets.
Pescetarian diet: This diet follows the addition of seafood, providing a source of omega-3 fatty acids essential for heart health, while still emphasizing a plant-focused eating pattern.
Benefits
Well-planned vegetarian diets are usually rich in fibre and lower in calories and fat than a non-vegetarian diet. Eating this way, whether for a few meals or for decades, can be beneficial to your health in loads of ways.
Without meat, your diet will be lower in saturated fat and cholesterol, which ends up reducing your risk of heart disease. Vegetarians tend to have lower levels of LDL (“bad”) cholesterol. Sticking with a vegetarian diet can reduce the risk of cardiovascular disease mortality and risk of heart disease by 40 per cent, according to studies.
Eating a plant-based diet may help lower high blood pressure. Vegetarians have lower cancer rates than non-vegetarians, suggesting an association between following a plant-based diet and a lower risk of certain types of cancer.
Going vegetarian won’t cure type 2 diabetes, but it may help stabilize your blood sugar and make your body more responsive to insulin as long as you’re eating a balanced diet. It could also reduce your risk of other complications related to type 2 diabetes.
The path to vegetarian and vegan living in Nigeria is not about abandoning our culinary roots but celebrating them in a way that aligns with a healthier, more compassionate future. So, let’s savour the flavours of green goodness, one tasty bite at a time, and nourish our nation for generations to come. There are so many benefits of a vegan diet. Taste and see for yourself! It works!
