More people than ever are embracing plant-based eating. Veganism is surging in popularity, and for good reason—it's beneficial for your health, the animals, and the planet. If you're new to it, here's expert guidance on starting a vegan lifestyle successfully.
What sets vegetarians apart from vegans? Vegetarians avoid meat and fish but often include eggs, cheese, and dairy. Vegans take it further, consuming only plant-based foods and extending their principles to everyday choices. That means no cheese, dairy, or eggs, plus avoiding animal-tested makeup, shower gels, leather, wool, fur, down, or silk clothing—and even skipping down comforters.
In fact, a committed vegan avoids riding horses or visiting zoos, as these involve animal use. "You are vegan if you choose not to use animals in all other aspects of your life in addition to your diet," explains Brenda Waldekker of the Dutch Association for Veganists (NVV). "Veganism is a goal and should be practically achievable," she adds. "This means interpretations vary by person—find your own path." Dietician-researcher Wendy Walrabenstein, a plant-based nutrition specialist, agrees: "Craving cheese occasionally? Treat it as a rare indulgence. Decide where to draw your line."
Twenty years ago, about 16,000 vegans existed in the Netherlands; today, NVV estimates 150,000. This ancient lifestyle has exploded recently, thanks to growing awareness of its environmental, animal welfare, and health benefits, says Willo Schröer, editor-in-chief of Vegan Business. "In 20 years, people will wonder how we ever ate animals. It feels great to help the world." Waldekker, a former vegetarian, shares: "Once I realized vegetarianism still contributes to animal suffering, I went fully vegan. Demand for vegan products has expanded options dramatically."
It's great news for animals as vegan numbers rise. A vegan lifestyle boosts your health and the planet too. Watch for hidden animal ingredients in pizza crust, white balls (milk), candy, pudding (gelatin), pink cookies, pink mice, chewing gum, licorice, lipstick, and more.
Research by Walrabenstein shows predominantly vegan eaters have lower risks of cardiovascular disease and diabetes, likely due to gut flora. Plant foods fuel good bacteria with fiber; animal products, especially saturated fats and sugar, feed the bad. Dutch adults average just 20g fiber daily versus recommended 30g (women) or 40g (men). Vegan diets deliver diverse fibers from whole plants. To navigate: Look for the vegan quality mark (green sunflower). No logo? Scan ingredients—surprises lurk in candy, cigarettes, wine. Allergens like milk/egg are bolded, but E-numbers or 'aromas' hide others.
Going vegan? Supplement vitamins B12 and D (essential), and consider algae oil. B12 deficiency risks irreversible nerve damage—mandatory. Vitamin D is key in winter; sunlight replenishes it later. Deficiency causes fatigue and irritability. Algae oil provides omega-3s; plant sources like chia, flax, and seaweed work but convert inefficiently, per Walrabenstein.
Text: Esmir van Wering, Images: Getty Images
Vegan Kim Langelaar's food diary
Recipe: Vegan carrot mayonnaise
Vegan chocolate cake with orange
