Is Veganuary A Past Trend?

Every January, countless people pledge to go vegan for 31 days as part of Veganuary. Since its inception in 2014, Veganuary has inspired millions around the globe to explore plant-based eating. The plant-based food market is expected to exceed $75 billion by 2030.

Yet as we move deeper into the 2020s, some wonder: Is Veganuary still a relevant movement, or has it become a past trend? And importantly, is it a healthy thing to do or not?

Natalie Louise Burrows, Nutritional Therapist and Clinic Director at Integral Wellness explores Veganuary.

The relevancy of any diet trend often dies down after some time. From Atkins to Blood-type and Special K, and the worst of them surely being the cabbage soup or grapefruit diet - diets have their hayday and then get seen for what they really are: restrictive and often unrealistic.

When it comes to health, the case for and against Veganuary is nuanced. Some people can achieve a healthy vegan diet and are on top of their supplementation with regular blood checks to ensure they are keeping well. But unfortunately the concern is for those where the vegan diet negatively impacts on their health.

Please know, sometimes a diet can initially feel good but over time it can begin to impact your health. It can be hard to associate this with your diet because it’s been a while since you began eating that way. This is a natural progression when nutrient deficiencies happen - they aren’t an overnight process, but can take months to years, so keep an open mind.

The Health Benefits of a Vegan Diet

1. Rich in therapeutic foods: A well-planned vegan diet tends to be rich in antioxidants, fiber, and healthy fats which can benefit health.
2. Weight Management:Many participants report weight loss during Veganuary, as plant-based diets often reduce calorie intake while increasing satiety.
   1. Please note, if this is due to restriction of overall food intake due to the limited number of foods in a vegan diet, this is not classed as healthy weight loss and the loss may be from muscle, not fat. This is not advised as a positive outcome.
3. Improved Gut Health: High fiber intake from fruits, vegetables, legumes, and whole grains supports a diverse and healthy gut microbiome.

Adopting a vegan diet can offer numerous health benefits, but it also presents potential nutritional risks if not carefully planned. Without the inclusion of animal-based foods, certain nutrients—such as vitamin B12, iron, omega-3 fatty acids, and protein—can become more challenging to obtain.

1. Risk of Deficiencies: Without careful planning, vegan diets can lack essential nutrients like vitamin B12, iron, calcium, omega-3 fatty acids, and zinc. B12, in particular, is absent in plant foods and requires supplementation.
2. Amino Acid Blending: While animal proteins are “complete proteins” containing all nine essential amino acids, most plant proteins are “incomplete” and require combining different foods (e.g., rice with beans) to ensure adequate intake.
3. Limited Sources of Whole Proteins: Only a few plant-based foods, like quinoa, soy, and buckwheat, are complete proteins, making it more complex for vegans to achieve balanced protein intake compared to omnivores.
4. Lack of Nutritional Knowledge: Many first-time participants lack understanding of how to meet their nutritional needs on a vegan diet, which can lead to imbalances which contribute to fatigue and hormonal issues.
5. Risk of Ultra-Processed Foods: As a well-planned vegan diet can be rich in beneficial nutrients, a not-so-well-planned diet can be reliant on UPFs. Even meat alternatives are highly processed bringing into question the potential health benefits of avoiding meat if these are the swaps.
   
   

And it would be incorrect to not clarify that those benefits can also be achieved on a flexible, balanced omnivore diet.

I’ll keep this short and sweet because I am a nutritionist with a keen interest in the environment, including soil quality (because without soil nutrients our plants will not have nutrients) but I am not an expert on the climate. However, one of Veganuary’s strongest appeals is its ability to showcase the tangible benefits of plant-based eating.

Research from Oxford University highlights that a vegan diet can reduce an individual’s carbon footprint from food by up to 73%. However, it’s also worth considering the environmental impact of certain plant-based alternatives. For example, almond milk, a popular dairy substitute, requires significant water resources to produce, raising questions about its overall sustainability compared to dairy milk produced in water-rich regions. Additionally, a regeneratively farmed cow can produce net zero beef. This is just an example of how it is not clear cut when we look at diet’s impact on the planet alone.

Striking a balance by choosing sustainable options across all lifestyle categories - flights, clothes, cosmetics etc. - is key to maximising positive environmental outcomes. Putting this down to diet alone is unrealistic.

For those considering Veganuary, and you’re most welcome to if it feels right for you, a few practical tips can make the experience enjoyable and sustainable:

• Start Simple: Swap dairy milk for plant-based alternatives or try meat-free versions of your favorite dishes but do opt for lentils and beans over ultra-processed mimics.
• Plan Ahead: Stock your pantry with staples like beans, lentils, tofu, and grains so you’re not caught short and rely on pasta and tomatoes - sorry to say, this is not a balanced meal.
• Explore Recipes: Use online resources to find quick, affordable, and delicious vegan meals. Pay close attention to achieving all your essential animo acids too.
• Focus on Balance: Ensure your diet includes a variety of foods to meet nutritional needs - protein, fats, and fibre.
• Embrace Imperfection: It’s okay to make mistakes and it’s ok to realise this way of eating isn’t for you. If you gain some new recipes, confidence in the kitchen and a handful of new foods to enjoy more often you’ve won!

So, is Veganuary a past trend? Not quite. While it may no longer feel like the radical movement it once was, its influence persists. Veganuary has played a pivotal role in normalizing veganism, inspiring millions to rethink their food choices. Whether participants adopt plant-based eating permanently or just for a month, the campaign continues to drive awareness.

As we reflect on New Year’s resolutions, it’s worth noting that whatever your goals, many fail because they demand big, immediate changes that can feel overwhelming. Studies suggest that smaller, manageable steps lead to longer-lasting habits and meaningful results. Instead of overhauling your entire diet, consider gradual shifts—such as adding more plant-based meals weekly or simply increasing your vegetable consumption each day.

Breaking changes into achievable goals fosters consistency and success over time. Whether it’s going vegan, eating healthier, or reducing food waste, incremental actions can pave the way for profound, sustainable lifestyle improvements. Health is about progress not perfection no matter the time of year.

As we approach another January, the question isn’t whether Veganuary is relevant or whether you should be jumping on the band wagon. It’s whether you’re ready to take one more step in the direction of better health and if so, what’s a quick win that will make you feel good and give you motivation for the second step.

If you want bespoke support and guidance, speak to a registered Nutritional Therapist. Their job is to analyse your individual health situation, and apply personalised advice to help you reach your goals.