I was a hardcore dairy lover. But I turned vegan overnight. I opted for this lifestyle change because I could relate to the core ideology behind veganism. From somebody who couldn’t stay away from paneer, curd or milk for a day, I’ve been a proud vegan for almost two years now,” says Rahul Tiwari, a Mumbai resident. Veganism, the practice of abstaining from the use of animal products, particularly in diet, has been a topic of discussion among fitness experts. While some back the ideology and vouch for its health benefits, others refute its nutritional properties. But increasingly, more and more Indians are opting for vegan lifestyle, the latest one to join the bandwagon being cricketer Virat Kohli.While internationally veganism is an established lifestyle pattern, with ample shopping and food options available at a stone’s throw distance, the term is still picking up in India, especially in the smaller towns. Since dairy, especially milk, is something most Indians grow up consuming, some have a tough time giving it up completely, while others find it difficult to convince others about their vegan food choices. “Initially, it was hard to sustain my vegan lifestyle because explaining to the family that my non-dairy food choices are for life, was difficult, but eventually, my family and friends respected my lifestyle change. There’s a myth that vegan food lacks nutrients like protein and calcium , but there’s enough research to prove that it isn’t true. In fact, I believe sustaining the lifestyle in India is easier because most of our staple foods are vegan,” says Rahul Tiwari.But another city resident Swati Vajpayee, who has been vegan for almost 10 months now, says she often feels like the odd one out during outings with friends. “Most of the times, I end up eating dal-rice as that’s the safest option. I usually have a tough time explaining veganism to stewards and chefs and why they shouldn’t use dairy for preparing my meals, but more often than not, I end up having cream or butter in my meals. Also, finding vegan products in local supermarkets is tough,” she says.However, options for vegans are growing by the day in Indian markets, so much so that besides vegan restaurants, many other eateries have also started including vegan items on their menu.Vegan diets are high in dietary fibre, folic acid, vitamin C, vitamin E and low in calories and saturated fat. Vegans can enjoy a lower risk to a number of diseases. “Vegans usually have a lower LDL (bad cholesterol) and modestly lower blood pressure. As obesity is a risk factor for cardiovascular diseases, the lower mean BMI observed among vegans can lower their risk to heart diseases,” says clinical nutritionist Prachi Mandholia. Vegan diet also lowers the risk of cancer and type 2 diabetes. It provides protection against obesity and hypertension, too.A Mumbai resident, Anuradha Tiwari, who is suffering from PCOS (polycystic ovary syndrome) for over three years, feels that her condition has bettered ever since she turned vegan a year ago. “I couldn’t notice any change initially. But after being vegan for about two months, I started getting my periods on time. Also, losing weight, which becomes cumbersome for anyone who has PCOD, became easier. I managed to lose around eight kilos in a year and I feel great about my health now,” she says.From Venus Williams (tennis player), Lewis Hamilton (Formula 1 racing driver), Scott Jurek (long-distance runner) and Jermain Defoe (footballer) to David Haye (boxer), Barny du Plessis (bodybuilder) and Kendrick Yahcob Farris (weightlifter), several top stars in the world of sports are vegan. In fact, Indian cricket captain Virat Kohli, who decided to stay away from animal protein four months ago, feels it has helped his game. His current diet includes protein shakes, vegetables and soya.There is a common myth about protein when it comes to veganism. “It is well documented that only plants take nitrogen from the air and convert it into protein. The process is complex; but animals (including humans) only consume the protein and are incapable of producing it. Hence, plant consumption is the most ideal way to get protein; it ensures that you go directly to the source of protein, rather than consuming it after being processed by an animal. In athletes, because of the stress they put on their bodies, recovery through protein is essential and a vegan/plant-based diet is more than enough to give them sufficient protein,” says nutrition consultant Kedar Tembe. He adds, “Also, animal protein is considered inflammatory, whereas plant protein is alkaline. Because of this, recovery in athletes can be much faster because there is lesser acidosis in the body on a plant-based diet.”There is also a myth around calcium associated with plant-based diets. Because of the stress athletes put on their body and skeleton, calcium is essential forconsumption and recovery. “About 70 per cent of the earth’s crust comprises calcium and everything that grows in the soil is rich in it. A simple online search ranks the foods highest in calcium and there are more plant-based calcium foods on any list than animal foods,” says Kedar Tembe.: Animal milk: Soy/almond/coconut milkPlant-based milks provide a healthy alternative to cow or buffalo milk. The best substitutes are soy and almond milk. These are a good source of protein as well as calcium.: Ghee/butter: Olive/vegetable oilHealthy substitutes for ghee or butter would be with vegetable oils and olive oil. Also, if you can’t stay without butter, you can opt for peanut, almond or cashew butter.: Meat: Tofu/mushroom/soya granulesMeat substitute is no longer limited to tofu for vegans. Apart from tofu, soya chunks, chewy jackfruit and mushroom work well. Lentils can easily replace beef. Also, eggplant has a rich, meaty taste and fits in perfectly.: Eggs: Chickpea flour/bananaIn baking, eggs are used as leavers, thickeners and binders. There’s a list of egg substitutes that can be used while baking. Chickpea flour, banana, avocado or potato puree, flax or chia seed meal are great replacements for egg.: Cottage cheese: TofuTofu is a good substitute for cottage cheese without a variable taste change. You could use it in salads, sauté veggies, dips, pizza or pasta.: Dairy cream: Cashew/almond pasteCashews, almonds and cauliflower make a surprisingly creamy paste. You could use them in vegetable gravies, risotto, soups and pasta.: Milk yoghurt: Cultured yoghurtThere are several non-dairy yoghurt brands in the market that use coconut, soy and almond milk to make cultured yoghurts in plain and fruit flavour. You can make them at home, too.