How to go plant-based in Malaysia without missing out on your favorite foods
As the public grows more aware about health, sustainability and animal welfare, people are curious about adopting a plant-based diet. But making the switch can seem daunting. Here are some tips and insights from experts on easing into vegan eating.
Malaysia, a Foodie Hub
As proud Malaysians, generations of multi-racial living has made our country a certified foodie hub. Our diverse range of cuisines is something we take pride in, and our local dishes are well-known outside the country.
However, many in the country are quickly getting overweight. In a 2023 article, The Sun mentioned how Malaysia was “the fattest of Southeast Asian countries”.
It is not hard to see why. Our staple foods consist of an overload of carbs and fats, with minimal proteins and plant-fiber. Think of hawker foods: rice, curries, noodles and sauces are usually served with minimal veggies. Certain dishes are also known to be very sweet, which could potentially lead to diabetes.
As the public grows more aware about health, sustainability and animal welfare, people are curious about adopting a plant-based diet. But making the switch can seem daunting. Here are some tips and insights from experts on easing into vegan eating.
WFPB Basics
First, it's important to understand the different types of plant-based diets. A whole food plant-based (WFPB) diet focuses on unprocessed plant foods and excludes meat, dairy and eggs.
A plant-based diet is more flexible but emphasizes plants over animal products. Vegans avoid all animal foods and by-products, while vegetarians mostly eat plant foods but include meat occasionally.
Starting Out
Nutritionist and former General Practitioner Dr. Jessreen Kaur of the Malaysian Vegetarian Society (MVS) says that a WFPB diet provides numerous health benefits like reducing chronic disease risks and helping weight loss. She dispels common myths about WFPB diets - that it lacks protein or calcium. Dr. Jessreen explains that leafy greens, broccoli, beans and nuts are packed with these nutrients.
Integrative health coach Joyce Shih started as a vegetarian and finds exploring local ingredients an easy way to adopt a plant-based diet affordably. "Tofu, tempeh and lentils are staples in Asian cooking," she notes. Tofu and tempeh can be found in many of our rice and noodle dishes, and lentil is a main ingredient in dhal.
Shih suggests starting small, like trying "Meatless Mondays" and switching to plant-based milks and snacks. It is important to ensure that the snacks are minimally processed with little to no seasoning. A friend at work has noticed herself losing weight after cutting out meat for her lunch meals, and nutritionists recommend having heavier meals at the start of the day and gradually going lighter.
Nutritionist Marielle Rodriguez recommends gradually phasing out animal products, beginning with red meat. Shih’s easy meal ideas include scrambled tofu, veggie stir-fries, and miso soup. Contributor Zue Wei Leong shares more ideas on her blog, SSAYANG. With planning, the shift to a plant-based diet can be rewarding and enjoyable.
