Navigating plant-based diets: A DO’s guide to thriving as a vegan in medicine

Careers in medicine are demanding and often require long periods of sustained energy, attention and focus. Many of us in medicine gravitate toward certain foods or diets to help us harness the energy we need to practice medicine successfully and live our daily lives.

I have found that a plant-based diet seems to suit my body and my lifestyle best. For others who are considering or curious about vegetarian and vegan diets, here I will share some details from my own experience, the benefits and drawbacks of plant-based diets and available resources.

Vegan vs. vegetarian diet

A vegan diet consists exclusively of plant-derived foods, such as vegetables, fruits, grains, legumes, nuts and seeds. Animal-derived foods such as eggs, dairy and honey are excluded. However, some vegans do eat honey, perhaps because it has many health benefits.

A vegetarian diet can be summarized as a plant-based diet with limited animal products. Unlike vegans, many vegetarians consume eggs, dairy and honey. More details about different types of vegetarian diets are available on the Mayo Clinic website.

Beginning my journey to veganism

In 2017, I discovered that my total cholesterol was high—over 200. This inspired me to become vegetarian. At the time, it felt relatively easy for me to stop eating animal products, as my curiosity about starting a new lifestyle outweighed my concerns about dietary restrictions.

I experimented with cooking new foods, trying different methods of cooking and using new spices and seasonings. For instance, I baked red peppers, then blended them in a food processor with tahini, nutritional yeast, lemons, walnuts, and pistachios to create a pasta sauce. I also blended tahini with oat milk and matcha to infuse a more nutty flavor into my matcha drinks.

I strove to maintain a curious mind, and that perhaps allowed me to be more open to learning new skills that have helped me continue this lifestyle today.

Over time, I transitioned to a vegan diet as I found it allowed me to feel lighter and stronger, while improving my focus and emotional health.

A challenge when consuming a vegan diet is the propensity toward vitamin B12 deficiency. When I did have low B12, I supplemented with vitamins. Since then, I’ve maintained normal cholesterol and B12 levels and have not compromised my physical strength and capacity as a swimmer and martial artist. This journey has been one of discovery, adaptation and growth, which are just some of the qualities I strengthened through this life choice.

Advantages and disadvantages of a plant-based diet

There are various benefits to a plant-based diet. Studies have found that individuals on plant-based diets have a decreased risk of obesity, type 2 diabetes and coronary heart disease.

One study comparing different plant-based diets (vegan, vegetarian, pescatarian and semi-vegetarian) and an omnivore diet showed that a vegan diet provided the most profound weight loss in patients with obesity. Other studies have found lower inflammation in individuals on vegan, vegetarian and pescatarian diets, but more research is needed.

However, despite these benefits, plant-based diets do not come without disadvantages. Plant-derived foods are rich in vitamins such as folate, potassium, vitamin C, iron, zinc and calcium, which are present in dairy, tofu, cruciferous vegetables and pulses (such as beans, peas and lentils). However, there is a risk of other nutritional deficiencies, such as B12, omega-3 fatty acids and other essential amino acids. Lifestyle challenges can include needing to make special requests at some restaurants and investing more time in learning how to prepare different foods.

These challenges aside, exploring this route teaches you more about the food industry and expands your skill sets in the kitchen. I have personally found that the benefits of a plant-based diet greatly outweigh the disadvantages, not only in the realm of my physical well-being, but also in the ways I’ve grown and gained the courage to ask for what I need. However, everyone is unique, and over time you may find that this diet does not suit your lifestyle. Still, you will have gained more insight into what you need to live a more fulfilling life.

Plant-based diets and DOs

While in medical school, many of my meals were lentil-based. Lentils are an excellent source of protein, fiber, vitamins and polyphenols. Over time, I experimented with just vegetable stock or bouillon sauce as the base, while adding parsley and cilantro.

With experience, I started to make multiple dishes by muscle memory, which made cooking more fluid and catered to my style and expression. During breakfast, I bulk made overnight oats or chickpea toast. The chickpea toast recipe is actually for a sandwich, but I used the sandwich filling as a toast topping instead. I’d also keep the filling in the fridge for the week. For lunch, I was left to the mercy of my hospital and would have either salad with added beans or lentils (whatever protein I can find) or find a vegan section of the hospital.

Here are some recipe ideas that take less than 30 minutes to make if options are limited in your hospital. For when I had a more demanding schedule, I ate tacos and would switch up the vegetables and protein, such as zucchini, cauliflower, corn, red pepper, mushrooms, tofu, tempeh, kidney beans, chickpeas, or cannellini beans. I would then add equal parts of bouillon sauce and dijon mustard to create a garlic undertone. I stored the remaining for the week in my fridge for dinner.

Resources

If experimenting with a plant-based diet sparks your interest, below are some resources that share ideas about cooking plant-based foods and adding more fruits and vegetables to your diet.

Vegan/vegetarian food channels: Yeung Man Cooking and Avantgarde Vegan

Online recipes: Pick Up Limes, Rainbow Plant Life and Cook with Manali.

Book recipes: Forks Over Knives, Vegan JapanEasy, The Blue Zones Kitchen and Beat Cancer Kitchen.

Each individual has a unique response to different diets, and what works best for one person may not be ideal for another. While I don’t believe there’s a single “superior” diet, I do believe that understanding how your body reacts to various foods can help you learn what truly supports your health and well-being. My hope is that this exploration not only enhances your culinary skills but also broadens your knowledge and encourages you to experiment with different foods.

Related reading:

The DO Book Club, June 2021: How Not to Die

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