No paneer, no honey, no milky chai? The real challenge of going vegan in India | India News
For many Indians, the day begins with a cup of milky chai, followed by breakfast cooked in ghee. Lunch may come with a bowl of curd and paneer on the menu, while a Sunday meal is often incomplete without chicken curry.These familiar food habits are so deeply woven into everyday life that giving up all animal-derived products can seem like a difficult choice.But for people who turn vegan, the change goes beyond replacing meat with vegetables. It means rethinking everyday ingredients, from milk and butter to honey, as well as choices involving clothing, cosmetics and other products.“There are alternatives for practically everything. You can make curd at home using plant milk, use tofu instead of paneer, and use different nut and soy milks,” says Sarahana, who has been vegan since 2018.On World Vegan Day, observed on November 1, the question is not just why people choose veganism, but what it takes to follow the lifestyle.
Dal, rice, roti, rajma, chole, idli, dosa, poha, upma and vegetable dishes can all be part of a vegan diet.
What is veganism?
According to The Vegan Society, veganism is a way of living that seeks to exclude, as far as possible and practicable, all forms of animal exploitation and cruelty.While a vegan diet avoids meat, fish, eggs, dairy and honey, the lifestyle also extends to products made from animals, those tested on animals and activities that use animals for entertainment.For some, the decision is rooted in animal welfare; for others, environmental concerns or health considerations play a role.But the experiences of Indian vegans show that the transition is as much about changing everyday habits as it is about changing one’s perspective.India has a long tradition of vegetarian food, but veganism goes a step further by excluding all animal-derived products, including milk, curd, ghee, paneer and honey.According to estimates compiled by World Population Review, around 9% of India’s population followed a vegan diet in 2021, amounting to an estimated 121.5 million people. The country also has a substantial vegetarian population, reflecting its diverse food traditions.However, the figure should be treated as an estimate rather than a definitive count, as veganism surveys often rely on self-reported responses and vary in methodologies.
Rice with tofu and cucumber. (Photo credit: Utkarsh)
What does a vegan Indian kitchen look like?
A vegan diet does not necessarily mean giving up familiar Indian food or relying on expensive, imported alternatives. Dal, rice, roti, rajma, chole, idli, dosa, poha, upma and vegetable dishes can all be part of a vegan diet, provided they are prepared without animal-derived ingredients.Utkarsh Garg, a representative of People for the Ethical Treatment of Animals (PETA), says their meals are a mix of familiar Indian dishes and plant-based alternatives.“Breakfast is usually a protein smoothie bowl or soaked oats, although I’m definitely not above a plate of poha, chhole-kulche or one enormous aloo paratha when the mood strikes!”“Lunch and dinner usually include things like tofu, soybeans, dals, rajma and plenty of vegetables. My current obsession is tempeh. I seem to be finding increasingly creative excuses to put it into everything I eat.”“As for living without milk, paneer, curd or ghee, I genuinely don’t find it difficult anymore. There are so many vegan alternatives available now, and many things are surprisingly easy and inexpensive to make at home as well.” Utkarsh said.Sarahana says she relies largely on everyday Indian food rather than packaged substitutes.“As for food, my everyday diet is actually quite simple and Indian. Dal, rice, roti, vegetables, chickpeas, rajma, seasonal produce and different legumes. There are so many naturally plant-based foods available in India. You don’t need expensive imported alternatives or packaged vegan products to survive without dairy.“There are alternatives for practically everything. You can make curd at home using plant milk, use tofu instead of paneer, and use different nut and soy milks. Ghee is essentially clarified butter, and personally, I don’t feel the need to replace it.”The distinction is important. A vegan diet does not require a direct substitute for every non-vegan food. It can instead be built around naturally plant-based ingredients that are already widely used in Indian kitchens.
Breakfast is usually a protein smoothie bowl or soaked oats. (Photo credit: Utkarsh)
Why are people choosing veganism?
For Utkarsh, the decision began in childhood. Watching a chicken being slaughtered made them connect the food on their plate with the animal it came from. He turned vegetarian that day and later went vegan.“For me, veganism has always been about animals. I’ve loved animals for as long as I can remember. While most kids my age were watching Cartoon Network or Pogo, I was glued to National Geographic, completely fascinated by dogs, cats, cows, snakes, and pretty much every animal I came across,” Utkarsh said.As he learnt more about animal exploitation, vegetarianism no longer felt enough. “My love for animals naturally led me to veganism. I’ve been vegan for four years now, and honestly, it is one of the best decisions I have ever made. More than changing what I eat or wear, it has changed the way I look at the world and my place in it.”
Yellow Thai Curry. (Photo credit: Sarahana)
For Sarahana, the turning point came in 2018, when she watched a video of a pregnant cow being slaughtered after she was no longer productive for the dairy industry.“My decision came from questioning something very basic: why do we, as human beings, consider ourselves superior to other animals? Why do we love some animals, consider some family, see some as entertainment, and others as food?” she said.While studying gender, Sarahana began drawing parallels between the exploitation of women’s bodies and that of female animals in the dairy industry.“How can I study feminism, gender and the exploitation of female bodies and not extend that understanding beyond human beings? How can I talk about patriarchy and exploitation while continuing to pay an industry that repeatedly impregnates female animals, takes away their babies and exploits their reproductive systems?” she said.Coming from a Dalit community, Sarahana also views veganism through the lens of social justice, questioning how societies decide whose lives are valued.“We love cats and dogs, welcome them into our homes and call them family, but we look at chickens, goats and buffaloes and see food. We have created categories of animals that deserve affection and animals that can be exploited,” she added.
The figure should be treated as an estimate rather than a definitive count, as veganism surveys often rely on self-reported responses.
The price of going vegan
One common perception is that veganism is an expensive lifestyle, largely because plant-based milk, meat substitutes and other packaged alternatives can cost more than conventional products. However, both Utkarsh and Sarahana say that a vegan diet need not depend on these products.Utkarsh points out that many Indian staples are naturally plant-based. “India is one of the easiest places in which to eat vegan, because so much of the food we already know and love either naturally contains no animal-derived ingredients or can be veganised with ridiculously small changes.“Think about dal, rajma, chole, idli, dosa, poha, upma, roti, sabzis, rice dishes and countless regional foods. Veganism doesn’t have to mean buying an expensive imported mock meat or drinking a fancy packaged plant milk every morning. Those products are great if you enjoy them, but they aren’t what veganism depends on.”
Vegan food item. (Photo credit: Utkarsh)
Sarahana agrees that the bigger challenge is often social rather than financial.“I don’t think being vegan in India is inherently expensive. Our traditional food already has so many affordable plant-based options. What can become expensive is the packaged vegan alternatives, not the basic diet itself. The bigger challenge is social conditioning. At family gatherings, weddings or even casual conversations, you constantly have to explain why you don’t consume something that everyone else considers normal.”Both say their families initially had questions and reservations. Utkarsh says their family is now supportive and has started incorporating more vegan foods and products into their lives. Sarahana, meanwhile, says she continues to face comments that she has been “brainwashed”.
Is a vegan diet actually healthier?
Veganism is often associated with better health, but a plant-based diet is not automatically a balanced one. Its nutritional value depends on the foods included and whether essential nutrients are adequately supplied.Dt Gausiya Aziz, consultant and head of nutrition and dietetics at SPARSH Hospital, Yelahanka, says a well-planned vegan diet can support cardiovascular and metabolic health.“Research suggests that plant-based dietary patterns rich in fibre, antioxidants and unsaturated fats can help lower LDL cholesterol, improve blood pressure and support healthy weight management. They may also reduce the risk of developing type 2 diabetes,” she says.However, claims that veganism automatically prevents cancer, reverses chronic diseases or guarantees a longer life are exaggerated, she cautions. Health outcomes depend on overall diet quality, lifestyle and individual medical conditions.
White sauce (made with soy milk) pasta with nutritional yeast (Photo credit: Sarahana)
A key concern is meeting nutritional requirements. Vitamin B12, iron, calcium, vitamin D, iodine, zinc, omega-3 fatty acids and protein need particular attention.Vitamin B12 is especially important because reliable natural plant-based sources are limited. Fortified foods or supplements may therefore be necessary.Aziz recommends a varied diet containing whole grains, legumes, vegetables, fruits, nuts and seeds, along with appropriate supplementation and regular nutritional assessment.Utkarsh says he pay close attention to their nutritional needs and take vitamin B12 supplements.“I am also quite particular about my nutrition. I take my B12 regularly and pay attention to vitamin D and other essential nutrients. B12 supplementation is important for vegans, and these supplements are accessible at pharmacies,” he said.The PETA representative added that he has noticed less bloating since turning vegan and feel healthier, but stresses that dietary planning matters.“Of course, I think any diet needs to be properly planned rather than treated as automatically healthy simply because it carries a particular label. For me, veganism has actually made me more conscious of what I eat and what my body needs.”Aziz also warns that highly processed vegan foods are not necessarily healthy. Packaged snacks, meat substitutes and desserts can contain high amounts of sodium, refined carbohydrates, added sugars and saturated fats. She advises prioritising minimally processed foods and checking nutritional labels.“Children, pregnant women and older adults have specific nutritional requirements that demand careful consideration before adopting a vegan diet. During childhood, adequate energy, protein, calcium, iron, vitamin B12 and vitamin D are essential for growth and development. Pregnant women must additionally ensure sufficient folate, iodine, choline and omega-3 fatty acids to support maternal health and fetal development. Older adults should prioritise protein intake, calcium and vitamin D to preserve muscle strength and bone health. Vitamin B12 supplementation is particularly important across these groups,” Aziz added.Nutritionist Aziz also recommends consulting a qualified dietitian or healthcare professional before making significant dietary changes.
Vegan Pizza with Oat Milk Coffee
Is veganism about health, animals or the planet?
Animal welfare is not the only reason people choose veganism. Environmental concerns are also part of the conversation.Aziz says vegan diets generally have a lower environmental footprint than diets containing substantial amounts of animal products, particularly red meat and dairy.Plant-based food production typically requires less agricultural land and generates fewer greenhouse gas emissions than livestock farming. It can also reduce pressure on biodiversity and freshwater resources.However, the environmental impact varies with farming methods, transportation, processing and food waste. Choosing locally available, seasonal and minimally processed plant foods can help reduce the footprint further.For Utkarsh, the values behind veganism are also connected to ideas of compassion and non-violence.“We grow up hearing about ahimsa and vasudhaiva kutumbakam, the idea that the world is one family. To me, animals shouldn’t be excluded from that circle of compassion simply because they belong to another species,” he said.
Utkarsh says lunch and dinner usually include things like tofu, soybeans, and plenty of vegetables.
What should you know before going vegan?
Going vegan involves more than changing what is on the plate. It can mean checking product labels, asking about ingredients when eating out and finding alternatives to everyday items.Some medications and personal-care products may also contain animal-derived ingredients, making it important to check rather than assume that a product is vegan.For someone considering the transition, Utkarsh suggests starting by understanding where everyday products come from.“For anyone considering going vegan because they care about animals, I would say: start by looking. Look honestly at where our milk, meat, eggs, leather, wool, silk, cosmetics and entertainment come from.”“Once I did that, veganism stopped feeling like something I was ‘giving up’. It started feeling like the most natural extension of something I had believed all along.”Sarahana says the idea is to extend compassion beyond the animals people traditionally consider companions or pets.She also points to the growing number of Indian businesses offering vegan alternatives. For her, such businesses are helping make animal-free choices more accessible.
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For those thinking of making the switch, the practical starting point may be simple: understand what a vegan diet excludes, plan for essential nutrients and explore the plant-based foods already available in the kitchen.World Vegan Day was established in 1994 by Louise Wallis, then president of The Vegan Society, to mark the 50th anniversary of the organisation’s founding in November 1944.The day is now observed annually on November 1 to raise awareness about veganism and its ethical, environmental and health-related aspects.
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