The Difference Between Gradual and Sudden Veganism

As a vegan deeply concerned about animal suffering, I advocate for a vegan world. However, I question the effectiveness of demanding immediate, all-or-nothing transitions. Could a more gradual approach lead to higher long-term vegan adoption rates? Should we prioritize a gradual transition to vegan diet or sudden dietary change towards veganism? Furthermore, how significantly do individual genetic factors influence our ability to adapt to dietary changes? Understanding this could inform more personalized and effective approaches to promoting veganism.

From Carnivore to Vegan: My Gradual Transition to Veganism

When changing dog food, I was told to mix the kibbles from each before completely switching kibbles. I was told this would aid in the digestion process during the change. For more information about this method of feeding your pet when switching dog food types check out Pet MD. Transitioning a dog to a vegan diet requires a gradual approach to minimize digestive upset, similar to switching between different meat-based kibbles. I found success by slowly incorporating increasing amounts of vegan kibble, such as Vecado, into my dog’s meals over several weeks. When I started changing to a plant-based diet, I also did it gradually. I did not have any prior experience with being a vegetarian or vegan. This required me to dedicate more time to teaching myself how to adopt the lifestyle.

My journey towards a plant-based diet was gradual. I began by making small adjustments, like eliminating dairy, and noticed positive changes in my physical well-being. If you’re curious about the health benefits of a plant-based diet, I recommend exploring resources like ‘Forks Over Knives‘ for inspiring stories.

It took me about three years to fully transition to veganism, a period filled with learning and personal growth. I became more aware of the ingredients in processed foods, such as gelatin. Witness the stomach-churning reality of gelatin production, the foundation of those sickeningly sweet gummy treats, in this clip from Supersize vs. Superskinny.

How Gelatin is Made

The Psychology of Vegan Transition: Addressing Fear and Overwhelm

The transition to veganism can be daunting for many. Concerns about time commitment, the effort involved in dietary and lifestyle changes, and the potential for physical and mental adjustments often deter individuals. Moreover, the fear of failing to sustain such a significant lifestyle shift can be a significant barrier. The abruptness of a complete dietary overhaul can seem overwhelming, leading many to feel paralyzed by the prospect of change. Perhaps a gradual transition to a vegan diet would be more feasible for many, thereby increasing the likelihood of long-term success.

Genetic and Evolutionary Considerations on Dietary Shifts

Research suggests that transitioning from a carnivorous to a herbivorous diet involves significant genetic adaptations. A 2015 study in BMC Genomics analyzed carp fish before and after they shifted to a herbivorous diet. The researchers observed substantial changes in gene expression related to cell growth, appetite regulation, circadian rhythms, digestion, and metabolism^[1]. This finding supports the notion that the widespread adoption of veganism within a population would likely require considerable time for human bodies to adapt and evolve. Importantly, even individual dietary shifts require a period of adjustment for the body to stabilize.

The gene for lactose intolerance was only helpful for cultures that relied on domestic animals for food and milk. For instance, Berkeley has reported that about 10% of Americans are lactose intolerant, compared to 99% of the Chinese being lactose intolerant. This is known as a diet-based mutation that has evolved due to our environmental attributes. In Europe, roughly 3 mutations randomly arose (like they always do), and these happened to have the effect of keeping the lactase gene switched on. These mutations were favored by natural selection and quickly spread through dairy-dependent populations. “Regardless of skin color or geography — whether dealing with Stone Age Europeans, Swiss milk maids, Maasai warriors, or modern hunter-gatherers — evolution plays by the same rules”^[2].

Balancing Genetics and the Gut: Adapting to a Vegan Diet

If you could ask your genes to say what kinds of foods are best for your health, they would have a simple answer: one-third protein, one-third fat, and one-third carbohydrates^[3]. The US National Library of Medicine National Institute of Health published an article from Cell Host Microbe. They say we have these microbial strains and species living in our stomach that we call our microbial gut community. This article’s study explains that it took an average of 3.5 days for diet-responsive bacteria (in the gut community) to obtain a steady state following the diet change. Most changes to the gut community are even reversible. Some of the bacteria in the gut community strive based on the previous ingestion^[5]. Bacteria can reproduce very rapidly–they simply split into two every few minutes or hours, with both offspring continuing to divide and multiply^[6].

This research suggests that while a balanced diet with a roughly equal distribution of protein, fat, and carbohydrates may be optimal from a genetic perspective, transitioning to a vegan diet can significantly impact the gut microbiome. The rapid turnover of gut bacteria means that dietary shifts, such as eliminating animal products, can quickly alter the microbial composition. This dynamic nature of the gut microbiome highlights the importance of a gradual transition to a vegan diet. Allowing sufficient time for the gut microbiota to adapt to the new dietary input can minimize potential disruptions and promote a smoother transition to a plant-based lifestyle.

The Vegan Learning Curve

Changing from an animal-based diet to a plant-based diet can require an investment in your education. Instead of getting nutrients from an animal-based diet, you would have to learn alternate resources to optimize the health benefits. Depending on how much time you invest into learning and how much you want to learn, this will affect the quality of health you can reach. I believe the length of my journey to veganism was partly due to my reliance on self-education, which can be a more gradual and less structured process. This could also depend on where you are from and how vegan-friendly your environment and community is. The time it takes to learn how to adopt a vegan diet varies greatly from person to person.

Factors that Influence the Vegan Learning Curve:

• Prior Knowledge
  • Individuals with prior knowledge of nutrition and cooking may adapt more quickly.
  • Those with no prior experience may require more time to learn about plant-based protein sources, healthy fats, and essential nutrients.
• Learning Style
  • Some individuals may learn best through books, while others prefer online resources, documentaries, or cooking classes.
  • The preferred learning style can significantly impact the learning process.
• Level of Commitment
  • The time invested in learning will depend on the individual’s level of commitment to the vegan lifestyle.
  • Those who are highly motivated and eager to learn may progress more quickly.
• Access to Resources
  • Access to reliable information, such as reputable websites, cookbooks, and online communities, can significantly accelerate the learning process.
  • The availability of plant-based foods and cooking resources in the local community can also play a role.

A General Timeframe for Adopting a Vegan Lifestyle:

• Initial Learning Phase
  • This may take a few weeks to a few months, depending on the individual’s learning style and the depth of information sought.
  • This phase involves learning about essential nutrients, identifying plant-based protein sources, exploring vegan cooking techniques, and discovering new recipes.
• Ongoing Learning
  • Learning about veganism is an ongoing process.
  • Continuously exploring new recipes, discovering new plant-based products, and staying informed about nutrition and health will enhance the vegan journey.

Tips for a Smooth Transition to Veganism:

• Start gradually: Begin by incorporating more plant-based meals into your diet gradually.
• Focus on whole foods: Prioritize whole foods like fruits, vegetables, whole grains, legumes, and nuts.
• Explore plant-based alternatives: Experiment with plant-based milk, cheese, yogurt, and meat substitutes.
• Join a support group or community: Connect with other vegans for support, inspiration, and recipe ideas.
• Utilize online resources: Explore vegan blogs, websites, and social media groups for valuable information and recipes.

Finding Your Way to Veganism

Remember that the journey to a vegan lifestyle is unique to each individual. Be patient with yourself, celebrate your successes, and enjoy the process of learning and discovery. For optimal health and long-term success with veganism, a gradual approach is highly recommended. Transitioning to a plant-based diet is a significant lifestyle shift, and I strongly encourage a mindful and safe approach to ensure a positive and sustainable experience.

While a gradual transition is ideal for individuals, the urgent need for animal liberation demands immediate action from those who are able. Going vegan now is a powerful act of compassion for animals, offering them immediate relief from suffering. The growing vegan movement holds immense promise for a more compassionate and sustainable future – a future characterized by a healthier planet, happier animals, and greater human well-being. While an immediate global shift to veganism is an ambitious goal, a gradual and inclusive approach offers a realistic pathway toward achieving a more just and sustainable world.

Ultimately, the journey to veganism is personal. Listen to your body, proceed at your own pace, and remember that every step towards a more compassionate and plant-based lifestyle makes a difference.

“Continuous effort – not strength or intelligence – is the key to unlocking our potential.”

– Winston Churchill

Interested in more things vegan? Check out A Guide to Everything Else Vegan to explore the many topics of veganism.
Brought to you by The Vegan Experience.