Eating a whole food plant-based (WFPB) diet has gained momentum in recent years, not only for its health benefits but also for its positive impact on the environment.
- 4% of the US population Is vegan and that number is growing
- 69% of people Are vegan because of health
- Animal protection is the major motive behind 68% of people becoming vegan
- 59% are concerned about the environment
- Almost 33% of Americans want to eat more vegan food
- Almost 51 million Americans eat vegan food occasionally (1)
Whether you want to adopt this lifestyle for health, ethical, or environmental reasons, sticking to it can sometimes be challenging. From family gatherings to dining out with friends, the pressure to stray away from your dietary choices can test your commitment. However, with some planning, communication, and a few tricks up your sleeve, you can maintain your WFPB lifestyle without sacrificing your social life. Let’s dive in.
A Whole Food Plant-Based (WFPB) diet is centered around consuming predominantly plant foods in their unaltered, whole form. It emphasizes a wide variety of fruits, vegetables, whole grains, legumes, nuts, and seeds rich in essential vitamins, minerals, fiber, and antioxidants while minimizing or excluding the consumption of animal products and processed foods. The emphasis on whole, minimally processed foods means avoiding refined grains, added sugars, unhealthy fats, and artificial additives.
Sadly when you are socializing with friends, or planning a meal at a restaurant, there may be limited dietary options, which can make it difficult to find suitable food choices. Often, you may feel compelled to settle for a salad or a plate of plain vegetables while others indulge in a variety of dishes. Not cool.
Expect to potentially experience social pressure and criticism, especially from people who do not know you well. Following a WFPB diet confronts societal norms and may invite social pressure or criticism from friends, business associates and family members. It is not uncommon to encounter questions like, “Where do you get your protein?” or face skepticism regarding the feasibility or adequacy of a plant-based diet.
Sharing meals is often a social bonding activity, and individuals on a WFPB diet may feel isolated or excluded when their dietary needs are different from others. This feeling intensifies when you are the only person eating this way among a group of non-plant-based individuals, leading to social discomfort or self-consciousness.
If you follow a WFPB diet you are probably familiar with the benefits to your own health with improved digestive health, lower cholesterol levels, and the lessening of chronic disease. In addition you know you are lessening your own impact on climate change. A recent study in the UK showed that vegan diets resulted in 75% less climate-heating emissions, water pollution and land use than diets in which more than 100g of meat a day was eaten. Vegan diets also cut the destruction of wildlife by 66% and water use by 54%, the study found. (2)
If you are concerned about the cruel practices of the Standard American Diet (SAD) a WFPB diet directly allows you to make better decisions to not participate. This was the main reason I switched to a vegan diet originally, when I learned more about how dogs are eaten in other cultures, and I realized my dog, with whom I had a relationship, was in fact no different in many ways to a cow or pig. That was it for me eating “anything with a mother.”
References: Osborne, Jen Flatt, World Animal Foundation, 10/2023
Carrington, D, The Guardian, 2023
For more information and help with transitioning to a plant based diet, check out my local classes or my book on Amazon: 21 Ways to Go Plant Based in 30 Days or Less.
Dr. Kaaren
@singleveganMD