Vegan Diet Variations: Exploring Different Paths To Veganism

There are several types of vegan diets, and the reasons for following them vary. The most common types are ethical veganism, dietary veganism, and environmental veganism. Ethical vegans avoid all forms of animal exploitation, including food, clothing, or any other purpose. Dietary vegans follow a vegan diet for health benefits, while environmental vegans adopt this lifestyle to reduce their carbon footprint and live more sustainably. Other types of vegans include religious vegans, who follow a vegan lifestyle as part of their spiritual beliefs, and freegans, who avoid buying animal products but may use non-vegan items that would otherwise be wasted.

Ethical veganism

> "A philosophy and way of living which seeks to exclude—as far as is possible and practicable—all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose; and by extension, promotes the development and use of animal-free alternatives for the benefit of animals, humans and the environment."

Ethical vegans not only abstain from eating animals, but also from using any animal products. This includes leather, silk, wool, honey, and anything else that might come from an animal. They also avoid supporting businesses that contribute to animal suffering, such as horseriding, elephant tours, or selling tickets to dolphin shows. Instead, they seek out companies that are committed to animal welfare.

The ethical vegan philosophy can be traced back to ancient societies and religions, such as Jainism, Hinduism, Ajivikanism and Buddhism in India, and Pythagoreans and Epicureans in ancient Greece. The concept of 'biological altruism', or 'doing no harm', has been a powerful idea passed down through generations and articulated into different philosophies and religions.

In modern times, ethical veganism has been promoted by philosophers such as Tom Regan, Peter Singer and Richard Ryder, who have spelt out the different ethical approaches to veganism and animal protection. Environmentalism, animal welfare, vegananarchism, abolitionism and intersectionality have also been added to the socio-political mix, resulting in a diverse range of ethical vegan identities.

In 2020, 'ethical veganism' was recognised as a legally protected philosophical belief in Great Britain, following a two-year-long litigation initiated by Jordi Casamitjana, a zoologist and ethical vegan.

Religious veganism

Jainism, Buddhism, Rastafarianism, Hinduism, and Sikhism are some of the religions that promote vegetarianism or veganism. Jains believe that all living beings have a soul and that one must respect all life. As such, Jains are strict vegetarians, and many also adopt a vegan lifestyle to avoid harming any animals. Jainism prohibits the consumption of meat, fish, and eggs, and its followers try to avoid unnecessary injury to plants and minuscule organisms.

Some Buddhists also observe a vegan diet due to religious reasons. The First Precept in Buddhism prohibits Buddhists from killing people or animals, and certain Mahayana sutras strongly denounce the eating of meat. However, vegetarianism is not mandatory in all schools of Buddhism. Similarly, not all Hindus practice vegetarianism, but scriptures and religious authorities promote it, and about 33% of Hindus are vegetarians.

In Thailand, Jainism is widespread and celebrated through an annual vegetarian festival with vegan food. Some Rastafarians follow a diet called "I-tal", which means abstaining from food that has been artificially preserved, flavoured, or chemically altered. Many Rastafarians, at the very least, do not eat pork, considering it unclean.

Environmental veganism

Environmental vegans, also known as eco-vegans or sustainable vegans, adopt this lifestyle to reduce their negative impact on the environment. They avoid foods that require a lot of resources to produce, such as meat and dairy.

According to a 2020 study, the meat industry is highly unsustainable as animal livestock occupies excessive land. Only 17% of calorie consumption comes from animals, despite using a whopping 77% of agricultural territory.

Environmental vegans also try to eat locally grown food and avoid wasting food. They may also choose to live a low-impact lifestyle, for example, by cycling or walking instead of driving.

Environmental vegans believe that veganism can help protect the planet. Research shows that a vegan diet has much less impact on Earth's climate than one that includes animal products.

However, some scientists argue that veganism might not be the most sustainable diet. They suggest that a world with some animal agriculture might have a smaller environmental footprint than a completely vegan world. This is because a significant amount of land is used for grazing, which cannot be used for crop growth. Additionally, grazing animals can digest the cellulose in grass and other fibrous plant material that humans can't eat, converting it into animal protein.

Furthermore, some argue that the environmental impact of vegan diets depends on the specific foods consumed. For example, soybeans and palm oil, which are commonly used in vegan products, are often imported from countries where their production contributes to deforestation and habitat loss. The palm oil industry has also been associated with human rights violations, including child labour and exposure to hazardous pesticides.

Dietary veganism

Dietary vegans focus on the dietary aspect of veganism, rather than adopting it as a lifestyle or philosophical belief system. This distinction is important, as ethical vegans avoid all forms of animal exploitation, not just in their diet but also in clothing, cosmetics, entertainment, and other areas. Ethical vegans strive to live in a way that significantly reduces harm to sentient beings, and their philosophy extends beyond diet and into all aspects of life.

For dietary vegans, the main motivation for avoiding animal products is health-related. They believe that a plant-based diet, rich in fruits, vegetables, grains, nuts, and seeds, can provide numerous health benefits. This belief is supported by scientific research, which has found that vegan diets can lead to improved blood sugar control, reduced risk of type 2 diabetes, lower cholesterol levels, and improved heart health. Additionally, plant-based diets are typically richer in vitamins, minerals, and antioxidants than non-vegan diets.

However, it is important to note that not all plant-based diets are healthy. A diet that consists mainly of processed foods and lacks whole, nutrient-rich foods may not provide the same health benefits as a well-planned vegan diet.

When following a dietary vegan diet, it is crucial to ensure adequate nutrient intake. Some nutrients that may require special attention include vitamin B12, vitamin D, omega-3 fatty acids, calcium, iron, and zinc. Fortified foods and supplements can help ensure adequate nutrient levels.

In summary, dietary veganism is a form of veganism primarily motivated by health reasons. Dietary vegans focus on the dietary aspect, adopting a plant-based diet to improve their health and well-being. This type of veganism is distinct from ethical veganism, which adopts veganism as a lifestyle and avoids all forms of animal exploitation.

Raw veganism

Raw vegans may prepare their foods in a variety of ways, including germinating, sprouting, dehydrating, juicing, blending, soaking, and sprouting. Some raw vegans may also warm their food to enhance its texture or flavor, but they usually do not heat it above 104–118°F (40–48°C). The definition of "raw" in a raw vegan diet can vary, with some considering food to be raw if it has not been exposed to temperatures higher than 118 °F (48 °C).

The percentage of raw foods in a raw vegan diet may differ, with some people choosing to include a smaller proportion of cooked or processed foods in their diet. According to a 2011 guide, including 50–74% raw foods appears to be the most popular option.

There are several purported health benefits of a raw vegan diet. Firstly, it may improve heart health due to its higher portions of fruits and vegetables, which are associated with a reduced risk of heart disease. Additionally, the diet is rich in nuts, seeds, whole grains, and legumes, which are also linked to improved blood cholesterol levels and a lower risk of heart disease.

Secondly, a raw vegan diet may reduce the risk of type 2 diabetes. This is partly due to the high consumption of fruits and vegetables, which are linked to lower blood sugar levels. The diet is also rich in fiber, which is known to increase insulin sensitivity.

Thirdly, a raw vegan diet is effective for weight loss. Studies have shown that people following raw vegan diets for over three years lost a significant amount of weight.

Finally, a raw vegan diet may improve digestion due to its high fiber content. The diet contains both soluble and insoluble fibers, which help to add bulk to stools, prevent constipation, and promote the growth of good bacteria in the intestines.

However, there are also some potential health risks associated with a raw vegan diet. It may be nutritionally unbalanced, leading to vitamin and mineral deficiencies, especially vitamin B12. Additionally, the diet tends to be low in calcium and vitamin D, which are important for bone health. The diet may also be very low in protein, which is essential for preserving muscle mass.

Other potential health issues include tooth decay, especially with the high consumption of citrus fruits and berries, which are more acidic and can erode tooth enamel. A raw vegan diet has also been linked to reduced fertility in women, with a higher proportion of raw foods in the diet associated with a stronger effect on menstrual irregularities.

In conclusion, a raw vegan diet offers several potential health benefits, including improved heart health, reduced risk of type 2 diabetes, weight loss, and improved digestion. However, it is important to carefully plan this diet to ensure adequate nutrient intake and avoid potential health risks, such as vitamin deficiencies, tooth decay, and fertility issues.

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