India, Nov. 8 -- A dietary spin on "hippie" culture and now a global lifestyle trend, veganism has travelled a long road from being an offbeat choice to finding space on almost every mainstream menu. As November marks Vegan Month, the plant-based diet's popularity shows no sign of fading. But experts warn that the transition is rarely as seamless as social media makes it appear. Staple Indian diets may already be plant-heavy, but the vegan way of life can feel overwhelming. Dr Nisha Mandal, nutritionist at Gurgaon's Motherhood Hospital, says balance and protein intake are crucial, explaining, "Indian diets are naturally rich in plant foods, but when people try to 'go vegan', they often focus on what they must eliminate rather than what they should add. The most common mistake is not planning their protein intake. Without consciously including lentils, legumes, soy, tofu, nuts, seeds, or even fermented options like peanut curd, the diet becomes excessively carbohydrate-heavy." For those worried about losing desi flavours, she adds, "Adopting a vegan lifestyle does not require abandoning traditional Indian flavours. Replace ghee with cold-pressed oil, paneer with tofu, and dairy curd with plant-based curds like peanut curd. Everyday dishes like dal-chawal, rajma, chole, idli-sambar, khichdi, stuffed parathas, millet upma, and poha are either inherently vegan or need only one small tweak." However, Mandal cautions that not everything labelled "vegan" is automatically healthy: "The plant-based market has exploded. Many vegan alternatives are ultra-processed and filled with emulsifiers, stabilisers, artificial flavours, and refined oils. Read the ingredients list. If it looks like a chemistry experiment, it's more of a marketing gimmick than a health food." Dr Sharwari Dabhade Dua, from Dua Speciality Clinic, says that the shift shouldn't be impulsive. "Before transitioning, one must get a baseline health check, especially CBC, vitamin B12, vitamin D, calcium, iron studies, thyroid profile, and HbA1c if there's a family history of diabetes," she explains. She adds that the body needs time to adapt: "It's common to experience bloating, fatigue, or cravings in the first few weeks. Stay hydrated with electrolytes, and if symptoms persist, seek medical advice." Pregnant women, children, the elderly, and those with chronic liver or kidney disease should avoid it....